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Tom Mannion's imaginatively titled Training Journal

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TomMannionIcon...23-12-2012 @ 17:30 
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Member 2692, 128 posts
SQ 200, BP 143, DL 260
603.0 kgs @ 85kgs UnEq
Post Edited: 24.12.2012 @ 11:56 AM by TomMannion
Push hypertrophy a

incline bench press
72.5#8 7 7 7@9.5

bench press
75#7 7 7 7@9.5

weighted dip
6#12 12 12@9

low incline fly
15#10 10 10@9
ss
dumbell lateral
8#12 12 12@9

rope pushdown
22.5#10 10 10@10
ss
cable rotation
5#8 8 8@9.5
TomMannionIcon...27-12-2012 @ 23:04 
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Member 2692, 128 posts
SQ 200, BP 143, DL 260
603.0 kgs @ 85kgs UnEq		Legs hypertrophy b

deadlift
120x5 140x5 150x5@8

squat (65)
100x5 5 5 5 5

dumbell lunge
26x5 5 5@7
ss
calf press
155x10 10 8@10 145x10 10 10@9

leg ext
55x12 12 12@9
ss
leg curl
45x12 12 12@8

Hanging leg raise
BWx10 10 10@9 solid form

In a different gym back in england for this boxing day session. So the leg ext, leg curl and calf work all felt a bit lighter because of a different makes of machine. 1st time deadlifting for ages, went ok.
TomMannionIcon...28-12-2012 @ 17:47 
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Member 2692, 128 posts
SQ 200, BP 143, DL 260
603.0 kgs @ 85kgs UnEq		pull hypertrophy A

close grip pulldown
85#6 6 6 6 6@9

machine upper back row
55#8 8 8 8@10
ss
machine laterals
27.5#10 10 10@10

ez pullover
30#8 8 8 8@9
ss
ez wide upright row
40#8 8 8 8@9

cuban rotation
5#8 8 8 8@8
ss
dumbell curl
15#8 8 8 8@8

Rev fly 5x15 drp

Back in the swing now. Strength still holding even after some pretty average days of eating
TomMannionIcon...29-12-2012 @ 18:13 
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Member 2692, 128 posts
SQ 200, BP 143, DL 260
603.0 kgs @ 85kgs UnEq		push hypertrophy B

dumbell shoulder press
25x6 6 6 6 5@9.5

incline dumbell press
30x8 8 7 7@9.5

rolling dumbell extension
17.5x12 12 12@8

flat fly
15x13 13 13@9.5
ss
dumbell lateral
10x 8 8 8@9.5

straight bar pushdown
25x12 12 12@8
ss
cable rotation
5x9 9 9@9.5

dumbell shoulder presses for the fist time in ages, felt weak as feck, strict full r.o.m. though
TomMannionIcon...30-12-2012 @ 18:18 
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Member 2692, 128 posts
SQ 200, BP 143, DL 260
603.0 kgs @ 85kgs UnEq		Deadlift

60x5
80x3
100x2
120x1
130x1
142.5x1
155x5@8

Squat hi bar

20x10
60x5
80x3
100x3
100x3
100x3
100x3
100x3
100x3
100x3@5

bulls**t gym opening hours over christmas meant cutting the session short
TomMannionIcon...03-01-2013 @ 01:07 
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Member 2692, 128 posts
SQ 200, BP 143, DL 260
603.0 kgs @ 85kgs UnEq		Bench

80#5@8
85#5@9
85#4@9
82.5#5@9
82.5#4@9

Incline dumbell press

32#5@8
32#5@8
32#5@8
32#7@9.5

Standing military

40#5@7
45#5@8
47.5#5@8.5
50#5@9
50#5@9.5

Weighted dips

16#5@
18#5@
20#5@
22#5@
23#5
TomMannionIcon...03-01-2013 @ 01:16 
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Member 2692, 128 posts
SQ 200, BP 143, DL 260
603.0 kgs @ 85kgs UnEq		Bench
80#5@8
85#5@9
85#4@9
82.5#5@9
82.5#4@9

Incline dumbell press
32#5@8
32#5@8
32#5@8
32#7@9.5

Standing military
40#5@7
45#5@8
47.5#5@8.5
50#5@9
50#5@9.5

Weighted dip
16#5@7
18#5@8
20#5@8
22#5@9
24#5@10

Rolling tricep extension
20#8@8.5
20#8@9
20#8@9.5

Rope pushdown
22.5#6@9
22.5#6@9
22.5#6@9.5
22.5#6@10
ss
Cable rotation
5#8@9.5
5#7@9.5
5#6@9.5
5#6@10
TomMannionIcon...03-01-2013 @ 16:50 
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Member 2692, 128 posts
SQ 200, BP 143, DL 260
603.0 kgs @ 85kgs UnEq		Deadlift
170#1@8
180#1@8.5
160#5@9 +20sec hold

Squat
100#3
100#3
100#3
100#3
100#3
100#3@6
TomMannionIcon...03-01-2013 @ 16:50 
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Member 2692, 128 posts
SQ 200, BP 143, DL 260
603.0 kgs @ 85kgs UnEq
Post Edited: 11.01.2013 @ 04:25 AM by TomMannion
very late session again, got kicked out the gym
TomMannionIcon...04-01-2013 @ 22:29 
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Member 2692, 128 posts
SQ 200, BP 143, DL 260
603.0 kgs @ 85kgs UnEq		close pulldown (new setup, feels heavier)
85#5
85#5
85#5
85#5@9

pendlay row
60#5@6
65#5@7
70#5@8
75#5@9
77.5#5@10

dumbell pullover
28#5@8
30#5@9
32~5@9.5
ss
upright row
40#5@7
45#5@8
47.5#5@10
TomMannionIcon...06-01-2013 @ 17:15 
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Member 2692, 128 posts
SQ 200, BP 143, DL 260
603.0 kgs @ 85kgs UnEq
Post Edited: 06.01.2013 @ 18:30 PM by TomMannion
Bench paused
80#5@8.5
82.5#4@9.5
80#5@9.5

Incline dumbell press
32#6
32#6
32#6@9.5

Feel soo weak, gonna try upping calories a little to 2700
had to cut session short due to a little shoulder niggle hopefully shouldnt be too serious
TomMannionIcon...06-01-2013 @ 19:59 
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Member 2692, 128 posts
SQ 200, BP 143, DL 260
603.0 kgs @ 85kgs UnEq
Post Edited: 06.01.2013 @ 20:00 PM by TomMannion
after fannying around for a few weeks its time to get serious, new split starts tomorrow
TomMannionIcon...06-01-2013 @ 20:51 
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Member 2692, 128 posts
SQ 200, BP 143, DL 260
603.0 kgs @ 85kgs UnEq
Post Edited: 06.01.2013 @ 20:52 PM by TomMannion
.
TomMannionIcon...07-01-2013 @ 21:01 
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Member 2692, 128 posts
SQ 200, BP 143, DL 260
603.0 kgs @ 85kgs UnEq		4" deficit deadlift (5s)
60#5
80#5
100#3
120#1
140#5@8
150#5@9

pendlay rows (6-8)
60x8@8
65#8@9
65#8@9

leg press (6-8)
130#8
140#8
140#8@7 pin 3

barbell pullovers (8-10)
25#10
25#10
25#10@9

smith machine calf raise (8-10)
130#10@8
140#10@9
140#10@9

dumbell curls (8-10)
16#10
16#10
16#10@9.5

leg ext (rehab)
20#30,30,30
TomMannionIcon...08-01-2013 @ 16:47 
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Member 2692, 128 posts
SQ 200, BP 143, DL 260
603.0 kgs @ 85kgs UnEq
Post Edited: 08.01.2013 @ 16:49 PM by TomMannion
bench press
65#6
65#6
65#6
65#6
65#6
65#6@7

military press (6-8)
40#8@8
40#8@8
40#8@8.5

dumbell lateral (8-10)
9#10
9#10
9#10@

cuban rotation (8-10)
6#10
6#10
6#10@9

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