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Funky Monkey's big smelly log.....

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Funky_monkeyIcon...05-12-2017 @ 19:49 
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Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Post Edited: 05.12.2017 @ 19:50 PM by Funky_monkey
Wanted to do some shoulder stuff, so...

Deadlift. Chrome bar, no chalk or belt
60kg x 3
90kg x 3
120kg x 3
150kg x 3
180kg x 3

Seated rows
65kg x 8
65kg x 8
65kg x 8

Hypers
24kg kettlebell x 8 8 8

Lat pulldown
65kg x 8
65kg x 8
65kg x 8

Barbell row on incline bench
60kg x 8
60kg x 8
60kg x 8

150kg deadlift x 30second hold

More grip stuff.
Funky_monkeyIcon...07-12-2017 @ 08:17 
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Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
VERY brief session, as per usual. Somewhat ad-hoc.

Close grip bench with overpause
Bar x 5
60kg x 5
70kg x 5
80kg x 5
90kg x 5

Tricep extensions with drop sets.
Funky_monkeyIcon...07-12-2017 @ 18:24 
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Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Few light hammer curls

Rolling shoulder press
20s x 8

BTN Push press
40kg x 3
60kg x 3 jerk
70kg x 3 jerk

Conv deads
60kg x 3
100kg x 3
130kg x 3
150kg x 3
170kg x 1
180kg x 1
Funky_monkeyIcon...10-12-2017 @ 11:38 
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Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Saturday 9th December.

Bench
Bar x 8
40kg x 8
60kg x 8
80kg x 8
95kg x 8
95kg x 8
95kg x 5. Fked. Might have had another rep. Maybe.

Close grip with overpause
60kg x 10?

Tricep ext drop set
75kg x max reps
50kg
25kg
15kg

Dead
Funky_monkeyIcon...10-12-2017 @ 11:41 
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Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Post Edited: 10.12.2017 @ 12:05 PM by Funky_monkey
Deadlifts with a couple of guys who are interested in powerlifting.

Added 4cm of mats as the plates were 8cm too small.

Sumo. No belt or chalk.
60kg x 3
100kg x 3
140kg x 3
180kg x 3
185kg x 3. Grip started to go as chrome bar.

SLDL
130kg x 5
130kg x 5
130kg x 5

Front squat
60kg x 5
80kg x 5
90kg x 5

Hyper ext
24kg kettlebell x 10
29kg x 10
40kg x 6 plus bodyweight x 4

Lat pulldowns
3 sets of 8

Seated rows
3 sets of 8

Hang
Bodyweight x 65 seconds
Bodyweight plus 15kg and belt to make me 98kg (same as the other guy) x 60 seconds
PikefingersIcon...10-12-2017 @ 14:27 
Squatting isn't doing my back any good.
Member 5108, 869 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
How’s business going Funky? I’m guessing the return to training means the gym is open? Have seen the pictures on Facebook - looks awesome.
Funky_monkeyIcon...11-12-2017 @ 06:47 
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Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Pikefingers said:How’s business going Funky? I’m guessing the return to training means the gym is open? Have seen the pictures on Facebook - looks awesome.


Cheers Robcik. There are 81 paid members, which means that the bills are being paid. I have a girl to look after the desk from 3-8pm which is peak time. Still need to get a partition wall for pilates and kids gymnastics, but had to buy some more kit (2nd hand) as the cardio stuff isn't enough. £200 for a used rowing machine, and £400 for a decline bench which can be used for abs too. Plus some 20kg plates which I'm getting for about 70p a kilo
Funky_monkeyIcon...11-12-2017 @ 18:24 
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Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Bench with the kids that want to do powerlifting. 15mins of them trying to figure out what weights they want to use before I told them they have to stick with what they're using. Minimal rest, 1 on 2 off.
Bar x 8
40kg x 3
60kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3

Palms facing dumbbell press on slight incline
20s x 8
25s x 8
30s x 8
35s x 5

Incline bench
Bar x 5
40kg x 5
60kg x 5
70kg x 5
80kg x 5
85kg x 5

Tricep ext
Up to 80kg stack x 5, followed by plenty drop sets.
Funky_monkeyIcon...14-12-2017 @ 07:17 
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Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Squats at the gym. Rudely ignored everybody who spoke to me and made zero eye contact.

Bar x 3 with looong pauses
60kg x 3 with above long pauses
100kg x 3 with show-off long pauses
120kg x 3
140kg x 4
105kg x 10

Leg press
6 plates x amrap
5 plates x amrap
4 plates x amrap
3 plates x amrap
2 plates x amrap
1 plate x amrap

Leg ext
3 x 15

Leg curl
3 x 15

Apologised to all who I ignored earlier, outside to dry heave.

No DOMS the following morning Unhappy
Funky_monkeyIcon...15-12-2017 @ 07:18 
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Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Shoulder session yesterday

Seated rolling DB shoulder press
15s x 8
20s x 8
25s x 8
27.5s x 8
30s x 8 - only just

BTN Push press
Up to 80kg for a wobbly single

Side raises
7.5kg in plates (dumbbells in use)
10
10
10

Front raises on cable crossover
10
10
10

Close grip decline bench with "hulk smash" pauses, with a guy who forgot to say smash
60kg x 3
80kg x 3
90kg x 3
100kg x 1 (regular grip)
Funky_monkeyIcon...18-12-2017 @ 07:41 
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Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Post Edited: 18.12.2017 @ 07:42 AM by Funky_monkey
Saturday 16th December 2017

Sumo deadlifts
60kg x 3
100kg x 3
140kg x 3
170kg x 3
190kg x 3 belted

SLDL
130kg x 8
130kg x 8
130kg x 5 regular deads as, rather aptly, was dead.

Hypers
BW plus 40kg x 8
BW plus 40kg x 8
BW plus 40kg x 8

Lat pulldown
65kg x 8-10
65kg x 8-10
65kg x 8-10

Seated row
65kg x 10
65kg x 10
65kg x 10

Glute kickbacks on leg ext
10
10
10

Hammer rows
12.5s x 17
drop set down rack.

Edit - NEED CHALK!
Funky_monkeyIcon...18-12-2017 @ 19:08 
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Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Monday 18th December 2017.

19 degrees in the shade and still waiting for the rains to come properly. It's still mainly yellow outside, with sparse green bits. Bit like the English summers.

Bench on my own as "training partners" went AWOL, then sent me a photo from Burger King.

Bar x 8
60kg x 3
80kg x 3
90kg x 3
100kg x 3
105kg x 3, but random bloke who I explicitly told not to touch the bar unless I said take decided to touch the bar. Couldn't do anything as he was a paying member, so explained that saying nothing is not the same as saying take and f**ked up next week's plans.

Feet up close grip
60kg x 15

Dumbbell press, palms facing
20s x 8
30s x 8
35s x 6

Tricep ext on cable
up to Stack x 8 plus drop sets.

All done in 20mins.
Funky_monkeyIcon...21-12-2017 @ 07:52 
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Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Girl who helps out at the gym is gone, so on my own. Shattered.

Squats
Bar x 5
60kg x 5
100kg x 5
120kg x 3
140kg x 6. Belted. Wanted 5, but is the belt adding another rep.
110kg x 10, belted. Possibly had 12 in the tank. Again, belt?

Leg press of death.
180kg plus sled, AMRAP
150kg AMRAP
120kg AMRAP
80kg AMRAP
40kg AMRAP

Leg curl (ext in use)
3 x 15

Leg ext
3 x 15

Glute kickbacks
2 x 10-15
Funky_monkeyIcon...22-12-2017 @ 11:31 
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Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Rolling DB shoulder press
12.5s x 8
17.5s x 8
22.5s x 8
27.5s x 8
30s x 7

BTN tricep ext
25kg x 8-10
25kg x 8-10
25kg x 8-10

Side raise
7.5s x 10
7.5s x 10
7.5s x 10

Front raise
7.5s x 10
7.5s x 10
7.5s x 10

Tricep ext
Up to stack x 9
Plus drop sets
Funky_monkeyIcon...25-12-2017 @ 09:36 
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Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Friday. Hit a 200kg deadlift in old man slippers, and won a kebab and mixed grill in the process.

Saturday 23rd December
Conv dead
60kg x 5
100kg x 5
140kg x 5
180kg x 3

SLDL
130kg x 10
130kg x 9
130kg x 7

Reverse hyper ext
Bodyweight plus 40kg x 8
Bodyweight plus 40kg x 8
Bodyweight plus 40kg x 8

Lat pulldown
65kg x 8
65kg x 8
65kg x 8

Bicep wasn't 100% so skipped seated rows

Hammer curls x tons (drop sets)

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