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Tom Mannion's imaginatively titled Training Journal

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TomMannionIcon8/1/1309-02-2013 @ 19:09 
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Member 2692, 128 posts
SQ 200, BP 143, DL 260
603.0 kgs @ 85kgs UnEq
Post Edited: 09.02.2013 @ 19:10 PM by TomMannion
Bench
90#5@9.5
85#5
85#5
85#5
85#5@9.5

Close pulldown
87#6
87#6
87#6
87#6@9

Press
50#6
50#6
50#6
50#6@9.5

Face pull
42.5#8
42.5#8
42.5#8@9

French press
42.5#8
42.5#8
42.5#8@10

Incline curl
16#8
16#8
16#8@

Cuban rotation
10#8
10#8
10#8@9

Dragon flag
BWx5
BWx5
BWx5
BWx5@9.5
TomMannionIcon...11-02-2013 @ 22:14 
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Member 2692, 128 posts
SQ 200, BP 143, DL 260
603.0 kgs @ 85kgs UnEq		Squat
110#5
110#5
110#5
110#5
110#5@7

Bench
85#5
85#5
85#5
85#5
85#5@8.5

Close pulldown
90#5
90#5
90#5
90#5
90#5@9

Press
50#5
50#5
50#5
50#5
50#5@8.5

Pendlay row
75#5
75#5
75#5
75#5
75#5@10

Close bench
65#8
65#8
65#8@8

Incline curl
16#8
16#8
16#8@9.5
TomMannionIcon...13-02-2013 @ 21:56 
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Member 2692, 128 posts
SQ 200, BP 143, DL 260
603.0 kgs @ 85kgs UnEq		Deadlift
185#4@9-9.5
180#3
180#3@9

Bench against bands
30#3
40#3
50#3
50#3
50#3
50#3
50#3
50#3
50#3
50#3@6

Dumbel row
32#5@7
37#5
37#5
37#5
37#5@8

Incline dumbell press
35.75#5
35.75#5
35.75#5
35.75#5
35.75#5@9

Speed squat
60#3
75#3
90#3
90#3
90#3
90#3
90#3
90#3
90#3
90#3@5

Dumbell lateral
12#8
12#8
12#8
12#8@9

Dragon flag
6
6
6
6@9

Face pull
43.5#8
43.5#8
43.5#8@9

Smith calf
165#10
165#10
165#12@9.5
TomMannionIcon...17-02-2013 @ 14:08 
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Member 2692, 128 posts
SQ 200, BP 143, DL 260
603.0 kgs @ 85kgs UnEq		Bench press
72.5#10
72.5#10
72.5#10
72.5#10@8.5

Squat
100#10
100#10
100#10
100#10@7-8

Stiff deadlift
110#10
110#10
110#10
110#10
110#10@7-8

Press
40#10
40#10
40#10
40#10@9

Close pulldown
75#10
75#10
75#10
75#10@9.5

Dips
15#10
15#10
15#10
15#10@9

Inline curl (fully supinated whole movement)
14#10
14#10
14#8
14#8@10

Facepull
37.5#12
37.5#12
37.5#12@9

Hanging leg raise
12
10
8@10

Smith calf
170#12
170#12
170#12@9

Seated french press
28#10
28#10
28#10@9
TomMannionIcon...18-02-2013 @ 14:05 
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Member 2692, 128 posts
SQ 200, BP 143, DL 260
603.0 kgs @ 85kgs UnEq
Post Edited: 18.02.2013 @ 23:01 PM by TomMannion
Bench press paused
100#1
102.5#1
105#1@10
90#5@9
75#10@9.5

Pleasantly surprised to find a texas power bar at the small hotel gym I was staying at with the mssus. Workout to be continued tonight at LA fitness.

Close grip bench 2 board
80#5@9.5
75#8@9.5
70#10@10

Wide upright row
42.5#10
42.5#10
42.5#10#10

Ss
Skullcrusher
42.5#8
42.5#8
42.5#8@9

Incline curls
16#8
16#8
16#8@10

Ss
Dragon flag
Bw#8
Bw#8
Bw#8@9

Face pulls
40#15

Ss
Cuban rotations
10#12
TomMannionIcon...18-02-2013 @ 15:12 
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Member 2692, 128 posts
SQ 200, BP 143, DL 260
603.0 kgs @ 85kgs UnEq
Post Edited: 20.02.2013 @ 00:46 AM by TomMannion
Deadlift
180#1
190#1@8.5-9
200#f
Didn't attack it with any confidence

Speed squat against medium bands
80#3
80#3
80#3
80#3
80#3
80#3
80#3
80#3

Weighted pullup
14#5
14#5
14#5
14#5

Ss
Glute ham raises assisted
Blue band #10
Blue band #10
Red band #10
Red band #10

T bar row
60#8
70#6@10
70#5@10
Ss
Cable leg extension
3.75#10
3.75#10
3.75#10
TomMannionIcon...23-02-2013 @ 16:45 
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Member 2692, 128 posts
SQ 200, BP 143, DL 260
603.0 kgs @ 85kgs UnEq		Speed bench against bands
52.5#3
52.5#3
52.5#3
52.5#3
52.5#3
52.5#3
52.5#3
52.5#3

Dumbell shoulder press
26#6
26#6
26#6
26#6@9.5

JM press
55#6
55#6
55#6
55#8@9

Alternate dumbell curl
18#8
18#8
18#7
18#7@10

dragon flag
10
10
10@10

cuban rotation
12#8
12#8
12#8@10
TomMannionIconmonday training28-02-2013 @ 23:53 
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Member 2692, 128 posts
SQ 200, BP 143, DL 260
603.0 kgs @ 85kgs UnEq
Post Edited: 01.03.2013 @ 00:08 AM by TomMannion
Squat(5x5) low bar
115#5
115#5
115#5
115#5
115#5@7

Bench (1x5) paused
90#7@11

Deadlift (3x3 speed) light bands
100#3#
100#3
100#3

Pendlay row (1x5)
77.5#6@10

Weighted dip (3x8)
17.5#8
17.5#8
17.5#8

Dragon flag (3x8-12) low incline
12
12
12

Cuban rotation (3x8-12)
11#8
11#8
10#10
TomMannionIconwednesday training01-03-2013 @ 00:10 
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Member 2692, 128 posts
SQ 200, BP 143, DL 260
603.0 kgs @ 85kgs UnEq		Deadlift (3x5) medium reverse bands
200#5
200#5
200#5@9.5

Press (3x5)
55#4@9.5
50#5
50#5

Weighted pullup
15#5
15#5
15#5@10

Facepull
40#12
35#15
35#15@10

180* hanging leg raise
10
10
10@10
TomMannionIcon...01-03-2013 @ 15:17 
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Member 2692, 128 posts
SQ 200, BP 143, DL 260
603.0 kgs @ 85kgs UnEq		Squat (1x5)
65#5
80#5
95#5
110#5
125@6@9

Bench (5x5)
85#5
85#5
85#5
85#5
85#5@9

Deadlift (3x3 speed)
140#3
140#3
140#3

Pendlay row (5x5)
70#5
70#5
70#5
70#5
70#5@8

JM press (3x8)
60#8
60#8
60#8@

Smith machine calf raise (3x8-12)
180#8
180#8
180#8@9 dds

Incline curl
16#8
16#8
16#6@10

Cuban rotation (3x8-12)
11#9
11#9
11#9@10

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