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Funky_monkeyIcon...25-12-2017 @ 21:27 
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Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Post Edited: 26.12.2017 @ 08:17 AM by Funky_monkey
Bench
40kg x 5
60kg x 5
80kg x 5
100kg x 5 - had another rep in the tank
100kg x 8 - much better handoff

Close grip
70kg x 15 with extra long pauses towards the end - more of a rest

Palms facing dumbbell bench (slight decline)
20s x 10
25s x 10
30s x 10
35s x 8

Incline bench
60kg x 5
70kg x 5
75kg x 5

Tricep extension stuff.
Funky_monkeyIcon...27-12-2017 @ 19:54 
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Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Back squat
Sleeves on
Bar x 3
40kg x 3
60kg x 3
90kg x 3
120kg x 3
140kg x 1
150kg x 5 belted. Wanted 5. Maybe had 6 in the tank. All nice and deep.
115kg x 12. No belt.

Front squat
40kg x 3
60kg x 3
80kg x 3
100kg x 3. All deep and not too much trouble.

Leg press.
220kg. Unracked. Knee twinged. Racked and left it.

Leg ext
3 sets of 10

Leg curl
3 sets of 10

Glute kickbacks
2 sets of 10 per side.
Funky_monkeyIcon...01-01-2018 @ 14:35 
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Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Dickabout session as just wasn't in the mood for deadlifts.

Rows on bench
Bar x 8
40kg x 8
60kg x 8
80kg x 8
80kg x 8 - twinge in bicep

Reverse hypers
BW x 8
30kg x 8
42kg x 8
42kg x 8

Hammers x plenty
Funky_monkeyIcon...02-01-2018 @ 08:21 
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Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Post Edited: 02.01.2018 @ 08:23 AM by Funky_monkey
Bench - plan was 105kg for 5

Bar x 5
40kg x 5
60kg x 5
80kg x 5
100kg x 1
105kg x 8
105kg x 7. Stalled, spotter took. Failing off 3 - 4 board height.

Close grip, feet up, long pauses
75kg x 9 or 10

Incline
80kg x 2. f**ked. Maybe the incline was too high

Palms facing dumbbell bench
25s x 8
30s x 8
35s x 9 - just

Tricep ext
Up to stack plus 5kg, plus drop sets

Front raises
15kg x 10
17.5kg x 10
20kg x 10

Face pulls
3 sets of 8-10

Tried to do light hammer curls but 12.5s were too heavy and felt a twinge again.
Funky_monkeyIcon...04-01-2018 @ 09:19 
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Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Wednesday 3rd January

Squatz
Bar x 5
50kg x 5
80kg x 5
100kg x 5
120kg x 3?
140kg x 1
155kg x 5. Belted. Might have cut them a tad short. In, but probably not IPF in.
170kg x 0 belted of wrapped.

Front squats
60kg x 3
80kg x 3
100kg x 5

Cigarette break.

Leg ext
4 sets, up to stack x 10

Leg curls
3 sets of 10

Lunges
BW x 10
30kg x 10
35kg x 10
Funky_monkeyIcon...05-01-2018 @ 13:07 
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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 10
17.5s x 10
22.5s x 10
30s x 8
35s x 6

Z Press - seated on floor. No belt. All paused on pins.
Bar x 5
40kg x 5
50kg x 5
50kg x 5
50kg x 5

BTN tricep ext
25kg x 10
30kg x 10
30kg x 10

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

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

Tricep ext
Up to stack x several
Plus drop sets

Close grip bench
50kg x 3
70kg x 3
90kg x 3
100kg x 3

Regular bench
110kg x 3
Funky_monkeyIcon...06-01-2018 @ 14:46 
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Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Post Edited: 06.01.2018 @ 14:48 PM by Funky_monkey
Deadlifts @ Funky Monkey Fitness

Sumo
60kg x 3
100kg x 3
130kg x 3
150kg x 3
170kg x 3
190kg x 3 - grip went, switched from hook grip to over/under and still nothing. Strength was there though

Hypers
30kg dumbbel x 8
40kg x 8
50kg x 8
50kg x 8

Bent over rows on bench
60kg x 8
80kg x 8
80kg x 8
80kg x 8?

Lat pulldowns - palms facing
60kg x 8
70kg x 8
75kg x 8
75kg x 8

Straight arm curls
40kg x 8
40kg x 8

Dumbbell curls, alternating
15s x 8
20s x 8

Some bloke who screams was doing hip lifts with 130kg and asked me to join in, so I did some easily and screamed whilst asking him if it's better like this.

20mins later

Bench
Bar x 3
40kg x 3
70kg x 3
90kg x 3
100kg x 1
110kg x 1 no handoff
115kg x 1 with a s**t handoff. Fairly comfy, probably 120 odd in the tank
Funky_monkeyIcon...08-01-2018 @ 15:45 
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Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Bench day. Again.

Bar x 3

Customers came in and asked how many sets I had left. Paying customers. So let them jump in.

40kg x 3
60kg x 3
90kg x 3
100kg x 1
110kg x 8
110kg x 7, didn't have 8th there

Close close grip (pinkies on inner smooth)
75kg x 9 paused.

Palms facing dumbbell press
20s x 8
30s x 8
35s x 8

Tricep ext
Up to stack plus 7.5kg x 8
Plus drop sets

BTN Tricep ext with dumbbells
25kg x 8
25kg x 8
27.5kg x 8

Side raise
12.5kg x 8/8
12.5kg x 8/8
12.5kg x 8/8

Face pulls
8, 8, 8

Hanging leg raise
12 reps.
PikefingersIcon...08-01-2018 @ 17:48 
Squatting isn't doing my back any good.
Member 5108, 869 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
Post Edited: 08.01.2018 @ 17:48 PM by Pikefingers
Funky these are some incredible beginners gains type progress that you have made in the last month or so. Looks like you’v gone from being untrained to a 500+ total and probably a 125-130 bench in what, less than 2 months? Old ground I know, but still good going.
Funky_monkeyIcon...08-01-2018 @ 19:29 
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Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Post Edited: 08.01.2018 @ 19:33 PM by Funky_monkey
Pikefingers said:Funky these are some incredible beginners gains type progress that you have made in the last month or so. Looks like you’v gone from being untrained to a 500+ total and probably a 125-130 bench in what, less than 2 months? Old ground I know, but still good going.


I'm also trying to figure out what the fk is going on too! I'm milking it as much as I can. Bench is moving nicely but deads and squats are OK. My diet is OK, but bodyweight is about 87kg.

I'm going to make liquid chalk this week hopefully BUT the bags are 20kg of chalk. Will see if anybody has a bit kicking about. 2:1 chalk:rubbing alcohol.

Did some squats because a girl wanted to see how I train, so messed about in the evening.

Squat
60kg x 3 paused
90kg x 3 paused
110kg x 3 paused
130kg x 1 paused
150kg x 1 paused belted
160kg x 1 belted

Glutes

Lunges x 12 with 25kg per hand

Cigarette and soda

Front squat
60kg x 3
90kg x 3
110kg x 3 no belt
Funky_monkeyIcon...09-01-2018 @ 21:34 
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Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq


Heaviest I've squatted since most likely April 2016. Looks like there's more in the tank. Tomorrow is actually my squat day. Happy with depth.
PikefingersIcon...09-01-2018 @ 23:03 
Squatting isn't doing my back any good.
Member 5108, 869 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
I have been basically off squatting for about the same time as you. Just getting back into it now. Depth was definitely very good on that 160. Looks like you might even have 180 there already.
Funky_monkeyIcon...10-01-2018 @ 08:37 
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Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Pikefingers said:I have been basically off squatting for about the same time as you. Just getting back into it now. Depth was definitely very good on that 160. Looks like you might even have 180 there already.


I probably won't max out any time soon seeing as my lifts are on the up. There's a powerlifting competition in Turkey but the federation is a joke. No squats. Bench, deadlift, bicep curl. They were deadlifting on the grass. One guy's ass came 10 centimetres off the bench and it got passed. I'd love to set up a federation over here though, but it's a pain in the ass getting hold of the guy who's head of the relevant federation (Weightlifting and Bodybuilding).
Funky_monkeyIcon...11-01-2018 @ 07:40 
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Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Hamstring tendon felt bruised to the touch from Monday's antics, so skipped going heavy, but did what scares the s**t out of me. Today it was 120kg for 10+

Squat
Bar x 5
40kg x 5
70kg x 5
100kg x 5
120kg x 12 belted. Probably had another rep or two in the tank, but 12 rep squats are hard enough.

Front squat
Bar x 3
60kg x 3
80kg x 3
100kg x 3
120kg x 3 - tough

Leg press
Much weight x a few, but there was a bruise on my VMO which pulled so left it there

Leg curl
3 sets of 8

Glute kickbacks - a set of 8 on the leg ext, but nobody to hold the machine still

Banded glute kickbacks
Few, but bands kept slipping

Pullthroughs on cable cross
3 sets of 8
Funky_monkeyIcon...12-01-2018 @ 17:51 
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Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Shoulder press
10s x 8
20s x 8
25s x 8
30s x 8
35s x 7, maybe 6

Front raise
10s x 10
12.5s x 10
12.5s x 10
12.5s x 10
10s x 10

Side raise
12.5s x 10
12.5s x 10
12.5s x 10
10s x 10

Tricep ext
Up to stack plus 12.5kg? x 8
Plus drop sets

Cigarette break

Close grip bench
60kg x 3
80kg x 3
100kg x 3

Incline bench
60kg x 5
80kg x 5
90kg x 5
95kg x 5 - possibly more there

Decline bench
60kg x 3
80kg x 3
100kg x 8

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