Marc's Dropping Training Logs...

Training Training Logs
141

Wednesday 5/5/2010

AM

Back Squat

bar x 5
60kg x 5
100kg x 5
140kg x 5
160kg x 3
180kg x 1
200kg x 1
210kg x fail (lost it forward at the bottom).
150kg x 5

Snatch

bar work
40kg (power snatch, drop snatch x 3, snatch from hip) x 2
50kg 3x3

Power Clean

70kg 2x3
80kg 5x3
100kg x 2

PM

WG Pull Ups

BW x 5
BW 5kg x 3
BW 10kg x 3
BW 15kg x 5
BW 10kg x 3
BW 5kg x 11

Barbell Rows

40kg x 10
60kg x 10
70kg x 10
110kg x 14

Chin Grip Pull Down

25kg x 10
35kg x 10
50kg x 10
60kg x 21

DB Pull Overs

20kg x 10
30kg x 25

Hanging Bar toe touches.

BW x 8, 5, 4, 2, 5

142

Thursday 6/5/2010

AM

CG Bench

bar x 10
60kg x 10
100kg x 10
140kg 3x5

BN Push Press

bar x 5
60kg x 5
100kg x 3
120kg x 1
140kg x 1

Seated DB Curl

10kg x 10
16kg 3x8

Rope Push Down/V bar curl

40kg x 20/40kg x 20
40kg x 20/40kg x 20

Bicep Curl Machine

15kg 4x10

PM

OH Squat

bar 2x5
40kg 4x5 (pausing at the bottom)

Clean

70kg 2x5
100kg 8x2
100kg 4x2 (high hang)

Clean Pull

100kg 3x2

Spin Bike - 15 minuites - 10 second sprint/20 second easy.

143

Friday 7/5/2010

AM

Front Squat

60kg 3x3

Clean and jerk (high hang)

60kg x 3
80kg 3x3

Back Squat

80kg x 5
120kg x 5
150kg x 10
180kg x 5
200kg x 2

Calf raise

110kg 3x10, 1x14

Prone leg curl

50kg 3x10

Leg Extension

65kg 3x10

PM (this is whats planned haven’t done it yet but if I change it I’ll alter this post.)

25 min spin bike @ easy pace

Deadlift

60kg x 5
100kg x 5
140kg x 5
180kg 5x5

Glut/Ham Situp

BW 4x10

Edit - Ended up doing 180 5x5 and 4x10 on GH sit Ups

144

Saturday - 8/5/2010 - Strongman Circuits.

200kg Tire Flip x 10
14lb Sledgehammer to tire x 8 (flat sides) x 8 (front on)
60kg Clean and Press x 8
Pull Ups x 10

2 Circuits (10 minuite break between circuits).

Time a - 2:53/Time b - 3:07

145

Monday 10/5/2010

AM

Bench Press

bar x 10
60kg x 5
100kg x 2
140kg x 2
155kg x 2
165kg x 2
145kg x 4

DB Press/WG Pull Ups

40kg x 10/BW x 7
40kg x 10/BW x 6
40kg x 10/BW x 6

Ring Press Ups (feet elevated)/Ring Pull Ups

BW 22lb vest x 10/BW x 10
BW 22lb vest x 10/BW x 10

146

[quote]IrishMarc wrote:
Saturday - 8/5/2010 - Strongman Circuits.

200kg Tire Flip x 10
14lb Sledgehammer to tire x 8 (flat sides) x 8 (front on)
60kg Clean and Press x 8
Pull Ups x 10

2 Circuits (10 minuite break between circuits).

Time a - 2:53/Time b - 3:07[/quote]

where did u do the strongman stuff? at unit 20 in edinburgh??

147

Monday 10/5/2010

PM

Back Squat

bar x 10
60kg x 5
100kg x 5
140kg x 3
160kg x 3
180kg x 1
200kg x 1
160kg x 10, 8, 7, 6, 6, 5

148

Tuesday 11/5/2010

PM

Clean and Jerk

60kg 2x3
70kg x 3
100kg 3x2

Snatch

50kg 4x3

BN Push Press

50kg x 3
80kg x 2
100kg x 1 (stopped here shoulder was beefed)

DB Curl/Rope Push Down

15kg x 10/stack x 10
15kg x 10/stack x 10

Human flag progressions.

149

[quote]trentmeister69 wrote:

[quote]IrishMarc wrote:
Saturday - 8/5/2010 - Strongman Circuits.

200kg Tire Flip x 10
14lb Sledgehammer to tire x 8 (flat sides) x 8 (front on)
60kg Clean and Press x 8
Pull Ups x 10

2 Circuits (10 minuite break between circuits).

Time a - 2:53/Time b - 3:07[/quote]

where did u do the strongman stuff? at unit 20 in edinburgh??
[/quote]

St. Leos

150

alright mate.

Had a kick swatch through your log.

Where are you training? is that GU’s gym?

151

[quote]thosebananas wrote:
alright mate.

Had a kick swatch through your log.

Where are you training? is that GU’s gym?

[/quote]

I work/live in Edinburgh mate should probably change my location. I train at the CSE.

152

Thursday 14/5/2010

AM

Close Grip Bench Press

bar x 10
60kg x 5
100kg x 2
140kg x 2
155kg x 2 (possible 1 rep PB)
165kg x 1
125kg x 12 ( 2 rep PB)

WG Pull Ups/WG lat pull down

BW x 10/50kg x 10
BW x 8/50kg x 10
BW x 6/50kg x 10

Concentration Curls

20kg x 8,8
20kg x 8,8

PM

Bench Press (Mark Thompson was bench pressing he did 130kg x 24 and 100kg x 26 so I decided to try 1 up him like a cunt)

100kg x 27 ( 7 rep PB)

153

Kengo Akiyama one of the CSE folk I programme for was in today for his third ever clean session managed 70kg x 1 at 70kg BW, still a bit ropey but he’s getting there.

Planned session for tonight (will amend if it changes).

Friday 14/10/2010

PM

Deadlift

60kg x 5
100kg x 5
140kg x 5
180kg x 5
200kg 3x5

154

Friday 14/10/2010

PM

(continued)

clean and press/CG Pull Up

45kg x 5/BW x 5
45kg x 5/BW x 5
45kg x 5/BW x 5

Seated shoulder press/DB Concentration curl

14kg x 10/14kg x 8,8
18kg x 10/18kg x 8,8
20kg x 10/20kg x 6,6

Nautilus Abdominal

55kg x 10
55kg x 10
55kg x 10

Saturday 15/5/2010

Back Squat

bar x 3
60kg x 3
100kg x 3
140kg x 3
180kg x 8.5 ( 1.5 rep PB)
180kg x 2
180kg x 1
200kg x fail

Seated Row

60kg x 10
60kg x 10
60kg x 10

WG Pull Down

50kg x 10
50kg x 10
50kg x 10

Bicep Curl (nautilus)

35kg x 10,10
35kg x 10,10
35kg x 10,10

155

Saturday 17/5/2010

Back Squat

bar x 5
60kg x 3
100kg x 3
140kg x 3
180kg x 8.5 ( 1.5 reps)
180kg x 2
180kg x 1
200kg x fail

Seated Row

77kg x 10
77kg x 10
77kg x 10

WG Pull Down

55kg x 10
55kg x 10
55kg x 10

Bicep Machine Curl

35kg x 10, 10
35kg x 10, 10
35kg x 10, 10

BW - 99kg (down 7 kg in about 4 weeks now).

156

Monday 17/5/2010

AM

Bench Press

bar x 10
60kg x 8
100kg x 4
150kg x 1
155kg x 7 (+2 rep PB)
135kg x 5 (slow controlled reps)
100kg x 12

Floor Press

130kg x 8, 4, 1 (rest pause 15 seconds between sets)
110kg x 14 (rep out)

Tricep Push Down/Straight Bar Curl (cables)

40kg x 20/35kg x 17
45kg x 12/37.5kg x 12
30kg x 21/30kg x 21 (7 bottom half, 7 top half, 7 full)

Cable Flys

High to Low - 20kg 2x10
Low to High - 20kg 2x10

Arms - 17.75" pumped and flexed measured them later in the day cold and flexed 17" Fuck all difference after 4 weeks doing guns gutted.

157

[quote]yusef wrote:
7kg in 4 weeks? What the hell have you been doing, did you have enema?[/quote]

When you 106kg and chubby weight tends to come off pretty easy.

Most of carbs taken at breakfast/PWO and almost all from fruit and veg.

Bit of cardio here and there.

Cheat weekend put on 3-4 kg and start again down about 1-2kg net weight each week.

158

Tuesday 18/5/2010

Cleans

60kg x 5 (power cleans)
80kg x 5 (power cleans)
100kg x 5 (power cleans)
80kg x 2 (squat clean)
110kg x 2 (squat clean)

Back Squat

60kg x 3
100kg x 3
150kg x 2
180kg x 1
205kg x 1

Med Ball Sit and Toss

5kg 3x10

159

Wednesday 19/5/2010

RDL

bar x 10
60kg x 10
100kg x 8
140kg x 5
180kg x 5
225kg x 5

WG Pull Ups

BW x 8
BW 10kg x 4,4,3

One Arm Standing DB Row

34kg 3x8,8

CG Pull Downs

60kg 4x10

DB concentration curl

20kg 3x8,8

160

Thrusday 20/5/2010 AM

CG Bench Press

bar x 10
60kg x 10
100kg x 5
140kg x 1 (paused)
145kg x 7 ( 5kg PB)
110kg x 11

Lat Pull Down

50kg 3x10

EZ Preacher Curl/Diamond push ups

30kg x 15/BW x 15
30kg x 15/BW x 15
30kg x 15/BW x 15

One Handed Hammer Grip Tricep Push Down

16kg x 10,10
18kg x 10,10
20kg x 10,10

Glute/Ham Sit Ups (1 second pause at bottom)

BW 4x10