Funkymonkey's Training Log

Discussion in 'Training Logs' started by Funkymonkey, Feb 28, 2012.

  1. Funkymonkey

    Funkymonkey Flinging Poo since 1978

    Shoulder press

    2x10 reps at 35kg
    2x8 reps at 45kg
    2x6 at 50kg
    2x3 at 55kg

    assistance lifts

    pendlay rows 3x10reps at 45kg

    1. lat raises 10reps with 12kg
    2. front raises 10 reps with 12kg
    3. rear flies 10 reps with 12kg

    did 1,2 and 3 then rest then repeat two more times

    chin ups to exhaust the raises knacker out my forearms so managed 30 before grip gave out - need to work on this.

    finished with planks - all for 30 seconds

    full plank
    1 arm,1 leg plank - both sides
    side plank - both sides
    v sit up
     
  2. Seventh

    Seventh Super Sexy Sushi Time

    Nice shoulder pressing! Barbell or dumbells?
     
  3. Funkymonkey

    Funkymonkey Flinging Poo since 1978

    using barbells for the press at the moment - I prefer dumbells but it's easier to increase the weights on a barbell rather than have to wander off looking for the next dumbell weight.
     
  4. Funkymonkey

    Funkymonkey Flinging Poo since 1978

    forgot to post this yesterday

    Deadlift day - 01/05/2012

    Deadlifts:

    1x10 - 70kg
    1x8 - 80kg
    1x6 - 90kg
    1x4 - 100kg
    1x2 - 110kg
    2x1 - 120 kg
    1x1 - 130 KG

    will be aiming for a 1 rep max of 15okg eventualy, that's 2x bodyweight

    Cable Woodchops - 3x10 reps 30kg

    21's - 3 reps with 25kg

    finished with planks - all for 30 seconds

    full plank
    1 arm,1 leg plank - both sides
    side plank - both sides
    v sit up
     
  5. Princess Haru

    Princess Haru Valued Member

    what are 21's?
     
  6. Funkymonkey

    Funkymonkey Flinging Poo since 1978

    They're a variation on bicep curls:

    1. lean against a wall so you can't cheat them.

    2 imagine that there is a line about level with you solar plexus

    3 now you do 21 curls, but the first 7 are from the fully lowered position to the invisible line, the next 7 are from the invisible line to the fully raised position and the last seven are from fully lowered to fully raised.
     
  7. Funkymonkey

    Funkymonkey Flinging Poo since 1978

    08/05/2012

    had a long weekend break

    Bench Press:

    2x10reps 45kg
    2x8 reps 55kg
    2x 6 reps 65kg
    2 x 4 reps 70kg
    2 x 2 reps 75kg


    cable pullovers 3x10 45kg
    cable pulldowns 3x10 45kg

    Machine Flies 3x10 - 56kg

    Dips 4x10 reps

    Finished with planks, side planks and v sit ups all done twice for 30 seconds.
     
  8. Funkymonkey

    Funkymonkey Flinging Poo since 1978

    Swapped the bench and shoulder press days around, mainly because deadlift day after shoulder press day was resulting in some major DOMS around the shoulder blades.

    anyway

    Deadlift day

    1x10 - 75kg
    1x8 - 85kg
    1x6 - 95 kg
    1x4 - 105kg
    1x2 - 115kg
    1x1 - 125kg
    1x1 - 135kg

    It's got to the point where i know my back and legs can lift more but i just can't maintain the grip on anything heavier ( i haven't as yet used chalk or straps) next session I will raid my bouldering gear for chalk.

    woodchops - 3x10 35kg

    21's - 3 sets at 30kg
     
  9. Funkymonkey

    Funkymonkey Flinging Poo since 1978

    Man i've been lax with this.

    11/05/2012 - Squats

    2x10reps @ 60kg
    2x8 reps @ 80
    2x6 reps @ 100
    2x4 reps @ 120
    2x4 reps @ 130 -

    taking it fairly easy because of a grading on sunday - don't want stiff legs

    lunges - 3x10 with 2x20kg dumbells

    leg extensions 3x10 @ 56kg
    hamstring curl 3 x10 @ 60kg
    hip abductors open 3x10 @60
    hip abductors close 3x10 @60kg
     
  10. Funkymonkey

    Funkymonkey Flinging Poo since 1978

    14/05/12

    Bench day

    Trying to work up to 2x10 reps of bodyweight (75KG) before i increase weight again.

    2x10reps @ 55kg
    2x8 @ 65kg
    1x6 @ 75kg
    1x3 @ 75kg - couldn't lift that weight again so finished off with:
    2x10 @ 45kg

    Cable pullovers - 3x10 @ 40kg
    cable pulldowns 3x10 @ 40kg

    Dips 3x10

    Planks, side planks and V sits all x2 for 30 seconds each to finish.
     
  11. Funkymonkey

    Funkymonkey Flinging Poo since 1978

    -currently on a break from training to get over a cold :( -
     
  12. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    Get well soon! :)
     
  13. Funkymonkey

    Funkymonkey Flinging Poo since 1978

    Back in training today.

    Shoulders Day

    Press:
    1x10 @ 45kg
    1x8 @ 50kg
    5,4,3,2,1 @ 55kg
    2x10 @ 45kg

    Single arm rows: 3x15reps @ 27.5kg

    lat raises : 3x10 @ 15kg

    rear flies : 3x10 @ 20kg

    pull ups 3x15reps

    finishes with v sits planks and side planks all 30 seconds x 2
     
  14. Funkymonkey

    Funkymonkey Flinging Poo since 1978

    24/05/2012

    Bench Day

    Incline Bench ( was waiting for a normal bench to become free)

    1x10 40kg
    1x10 50kg

    Flat Bench

    1x8 75kg ( bodyweight)
    2x10 50kg


    Pullovers - 3x10 40kg
    Pulldowns 3x10 40kg

    Machine Flies - 3x10 56kg

    Dips 3x12
     
  15. Funkymonkey

    Funkymonkey Flinging Poo since 1978

    25/05/2012

    Squat Day

    2x10 80kg
    2x8 100kg
    2x6 120kg
    2x4 130kg
    2x2 135kg -

    Calf raises 3x10 125kg
    Hamstring Curls 3x10 63kg
    Knee extensions 3x10 63kg
     
  16. Seventh

    Seventh Super Sexy Sushi Time

    Nice! Squats are looking good :D
     
  17. Funkymonkey

    Funkymonkey Flinging Poo since 1978

    Thanks . I'm aiming to get to bodyweight x 2 but it's going to be a very slow buildup now.
     
  18. Funkymonkey

    Funkymonkey Flinging Poo since 1978

    Day of the Deadlifts

    1x10reps - 80kg
    1x8 reps - 100kg
    1x2 reps 120kg
    1x1 130kg
    2x10reps 60kg

    Curls 3x10 15kg each hand
    preacher curls 3x10 30kg barbell
    Pullups 3x12
    back raises 3x20

    finishes with v sits planks and side planks all 30 seconds x 2
     
  19. Funkymonkey

    Funkymonkey Flinging Poo since 1978

    29/05/12

    Not a lifting day but i felt restless so did a half hour run on a treadmill at the gym - Hill running programme - difficulty setting 16 of a possible 20. And yes, i know it's not as good as running outside. I prefer to run outside. But it's lunchtime, in the city and I have an hour to change, run, shower and get back to work.
     
  20. Funkymonkey

    Funkymonkey Flinging Poo since 1978

    30/05/2012

    Bench day.

    Not a great workout today. Sooooooo hot :(

    bench

    2x10 - 50kg
    2x8 - 60 kg
    2x 4 - 75kg

    pullovers 3x15 - 35kg
    pulldowns 3x15 45kg

    machine flies 3x10 56kg
    Dips 35

    finished with 2x20 pushups and 2x20 leg raises
     

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