Funky Monkey's big smelly log.....
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| Funky_monkey |  | ... | 21-02-2018 @ 16:46 |
 403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Bench, or trying to. Bar x 3 50kg x 3 70kg x 3 90kg x 3 110kg x 3 120kg x 3 130kg x 3 135kg x s**t handoff, almost fell off the bench 135kg x 2 while some kid asks me what the weight on the bar is Incline close grip bench 60kg x 5 80kg x 5 90kg x 5 Hammer db bench 35s x 10 whilst some guy tells me about what time he wakes up to feed his sheep 35s x 10 35s x 10 Tricep ext Up to stack plus 10kg x 10 plus drop sets Front raises and side raises whilst some girl tries to train with me Hanging leg raises 2 x 10 Ab wheel on knees 10 | ||
| Supertramp |  | ... | 21-02-2018 @ 16:52 |
Member 6264, 208 posts | So what time does he feed his sheep? | ||
| Funky_monkey | | ... | 21-02-2018 @ 17:35 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Supertramp said:So what time does he feed his sheep? 6am. | ||
| Funky_monkey | | ... | 22-02-2018 @ 18:13 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Decided to change things around, and will try methods used by the American kazols. Box squat, but knee didn't like these too much. All well below parallel so as to not pick up American habits whereby people squat to 5 inches above parallel but get passed by corrupt American judges. Bar x 3 50kg x 3 80kg x 3 110kg x 3 63% of 175kg, sets on the minute 110kg x 3 110kg x 3 110kg x 3 110kg x 3 110kg x 3 110kg x 3 Sumo deadlifts 60kg x 3 90kg x 3 120kg x 3 60% of 200 sets begin on every minute 120kg x 3 120kg x 3 The above literally flew out of my hands so upped it to 140kg x 3 70% of 200 140kg x 3 140kg x 3 140kg x 3 Barbell rows 90kg x 12, bicep wasn't too happy Hamstring curls on leg ext 3 sets of 8? per leg Kneeling abs Stack x 12 Stack plus 7.5kg x 10 Stack plus 7.5kg x 10 Will definitely up the weights for deadlifts on speed days. I don't remember them flying up like an American spy on a rodeo bull. Actually watched some bull riding last weekend with the missus whilst waiting for WSM, but I fell asleep just after Eddie announced his retirement, which brought a tear to my eye. | ||
| Funky_monkey | | ... | 23-02-2018 @ 18:46 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Speed bench, supposedly Bar x 3 40kg x 3 50kg x 3 60kg x 3 70kg x 3 85kg x 3 85kg x 3 85kg x 3 85kg x 3 Pec felt tight hence the warmups and feeling hesitant to go full retard Floor press 85kg x 3 pinkies on rings 85kg x 3 pinkies on rings 85kg x 3 pinkies on rings 85kg x 3 Close grip 85kg x 3 Close grip 85kg x 3 Close grip Barbell shoulder press on bench with no back support 60kg x 8. PB but feet weren't even touching floor on last rep Side raises on cable 10kg x 10/10 15kg x 10/10 15kg x 10/10 Tricep ext Stack x 30 Stack x 20 | ||
| Funky_monkey | | ... | 24-02-2018 @ 13:25 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | More American style stuff, all that's missing is reverse doubled black bands plus chains and weight releasers to a foam box 6" above parallel, that will pass in the Squat Partially Federation Sleeves and oly shoes on Squat Bar x 3 60kg x 3 90kg x 3 120kg x 3 140kg x 3 160kg x 3 165kg x 3 - nae bother, 170x3 probably there Sumo deadlifts 60kg x 3 100kg x 3 130kg x 3 160kg x 3 180kg x 3 205kg x 1. s**t grip. Lat pulldowns 3 x 8 Seated rows 2 x 8, bicep gayed out Hypers 3 x 10 but had trouble holding on to 44kg of kettlebells plus a 7.5kg dumbbell Another set of lat pulldowns | ||
| Funky_monkey | | ... | 26-02-2018 @ 18:15 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Post Edited: 26.02.2018 @ 18:16 PM by Funky_monkey Flat bench40kg x several, just to stretch pecs out Decline bench 60kg x 3 80kg x 3 100kg x 3 120kg x 3 135kg x 4. Despite me telling me the spotter to pass me the bar and NOT touch, he still touched on the third rep. Pleased. Close grip bench with tiny incline 90kg x 8 90kg x 8 90kg x 8 Hammer grip dumbbell press - reps might be off as customer decided to talk so fking much I've actually forgotten half of what I did. 35s x 10 35s x 8 35s x 8 Rolling DB ext on floor 7.5s? x 10 7.5s? x 7 7.5s? x 7 Tricep ext on cable Stack x 20 Stack x 20 Lying down "front raise" 3 sets of 8-10 Side raises 2 sets? | ||
| Supertramp | | ... | 26-02-2018 @ 18:23 |
Member 6264, 208 posts | I don't bench alot and I've always been rubbish at it (more rubbish than all my other lifts). But when I do I now decline exclusively as it doesn't hurt my shoulder, also Dorian Yates rates it. | ||
| Funky_monkey | | ... | 26-02-2018 @ 18:58 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Supertramp said:I don't bench alot and I've always been rubbish at it (more rubbish than all my other lifts). But when I do I now decline exclusively as it doesn't hurt my shoulder, also Dorian Yates rates it. I arch a lot, and it's probably why my shoulders aren't as fked as the rest of my body. I'm following a "westside" style approach, whereby I'm going to rotate exercises, plus assistance stuff. I figure if flat benching increases decline and incline, then by the same notion, incline/decline should theoretically see my flat bench increase. I might spend a few weeks doing incline stuff exclusively as I believe my shoulders are neglected, hence me sticking mid-way in a lift. I will probably also do floor press more often. | ||
| Funky_monkey | | ... | 27-02-2018 @ 18:22 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Post Edited: 27.02.2018 @ 18:34 PM by Funky_monkey Back squat with oly shoes and sleeves. All paused for 3s countBar x 3 50kg x 3 80kg x 3 110kg x 3 63% of 175kg, sets on the minute 110kg x 3 110kg x 3 110kg x 3 110kg x 3 Conv deadlifts 60kg x 3 90kg x 3 120kg x 3 60% of 200 sets begin on every minute 120kg x 3 120kg x 3 120kg x 3 120kg x 3 Barbell rows on bench 90kg x 12, bicep wasn't too happy again Seated row 75kg x 8 80kg x 8 85kg x 8 Good mornings 50kg x 8 70kg x 8 70kg x 8 70kh x 8 Shrugs 120kg x 8 120kg x 8 120kg x 8 120kg x 8 | ||
| Funky_monkey | | ... | 03-03-2018 @ 08:28 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Speed bench and bench bits/bobs Bench Bar x 3 40kg x 3 60kg x 3 85kg x 3 wide grip 85kg x 3 wide 85kg x 3 wide 85kg x 3 wide 85kg x 3 pinkies on rings 85kg x 3 pinkies 85kg x 3 pinkies 85kg x 3 20" 85kg x 3 20" 85kg x 3 20" Incline bench - 2nd notch up 60kg x 5 80kg x 5 100kg x 5 - grinder Hammer grip db incline - 1st notch up 35s x 10 35s x 10 35s x 10? May have been 9 Side raises 10s x 10 12.5s x 10 12.5s x 10 12.5s x 8 Tricep ext Stack x 10 Stack plus 10kg x 10 Stack plus 15kg x 10 Plus many drop sets | ||
| Funky_monkey | | ... | 05-03-2018 @ 09:46 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Saturday squat party Squats - oly shoes and sleeves Bar x 3 50kg x 3 back, flipped it over head then 50kg x 3 front 80kg x 3 back, flipped it over head then 80kg x 3 front 110kg x 3 back 110kg x 3 front 135kg x 3 back 135kg x 3 front 150kg x 1 back 170kg x 1 back, felt like I had more reps in the tank 180kg x 0 back. No belt, no dramas. Just couldn't get out of the hole. Leg ext 3 x 10 Leg curl 3 x 10 Leg press 60kg plus 71kg and 73kg kid x 20 reps Rack pulls Too much weight for good technique. 190kg x 3 | ||
| Funky_monkey | | ... | 06-03-2018 @ 09:49 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Bench 50kg x 5 70kg x 5 90kg x 5 110kg x 5 120kg x 5 130kg x 3 Floor press 50kg x 5 70kg x 5 90kg x 5 110kg x 5 120kg x 5 Close grip speed, supposed to be 30 seconds between sets but customer wanted to "join in", which meant I'd load his weights while he f**ked off and chatted. Bollockings given many times 80kg x 3 80kg x 3 80kg x 3 80kg x 3 80kg x 3 80kg x 3 80kg x 3 80kg x 3 80kg x 3 80kg x 3 Shoulder press sans back support 60kg x 4. Only just, triceps didn't want to play. Tricep ext Lots, including stack plus 15kg x 10, plus drop sets | ||
| Funky_monkey | | ... | 07-03-2018 @ 13:53 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Post Edited: 07.03.2018 @ 13:54 PM by Funky_monkey Oly shoes, stinky sleevesBox squat, well below parallel. IPF in. Bar x 3 50kg x 3 80kg x 3 100kg x 3 115kg x 3 115kg x 3 115kg x 3 115kg x 3 115kg x 3 Deadlift shoes on, sumo pulls every 30 seconds where possible (people shutting the f**k up and permitting) 60kg x 3 100kg x 3 130kg x 3 150kg x 3 150kg x 3 150kg x 3 150kg x 3 150kg x 3 150kg x 3 150kg x 3 Very pleased with the speed on these. Double overhand grip on all sets, no hook grip. Lat pulldowns 80kg x 8 85kg x 8 85kg x 8 Seated rows 85kg x 8 85kg x 8 85kg x 8 Face pulls 75kg x 8 80kg x 8 80kg x 8 Bicep a bit sore on pulldowns, rows, face pulls, but not unbearable. | ||
| Funky_monkey | | ... | 08-03-2018 @ 17:48 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Dynamic effort upper. Incline bench as shoulders are weak. Sets begin every 30seconds Bar x 10 40kg x 3 60kg x 3 70kg x 3 - too fast/light for my liking 80kg x 3 20" 80kg x 3 20" 80kg x 3 20" 80kg x 3 Pinkies on rings 80kg x 3 Pinkies on rings 80kg x 3 Pinkies on rings 80kg x 3 wide grip 80kg x 3 wide grip 80kg x 3 wide grip Shoulder press 25s x 10 rolling 30s x 10 rolling 35s x 10 regular. Pleased, but stuck at lockout on final rep Rolling DB Ext on floor 7.5s x 10 10s x 10 12.5s x 10 15s x 8 15s x 6 15s x 6 Tricep ext Stack x 10 Stack x 10 Stack x 10 | ||
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