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Old 01-11-2013, 09:05 AM   #1241
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Quote:
Originally Posted by markievicz View Post
Friday 11 Jan. 2013

Squats
60kg x 5
70kg x 5
90kg x 5
100kg x 5
120kg x 3
90kg x 8

Bench Press
60kg x 5
70kg x 5
90kg x 5
100kg x 5
115kg x 3
90kg x 8

Incline Bench Press
65kg x 10
65kg x 10
65kg x 10

Pull Ups
BW x 5 - 6 sets Total 30

Ab Wheel
From Knees x 10 - 5 sets


Notes
More punching the clock , but it all counts.
Enjoy the weekend boys and girls
Great workout Alan! Keep charging forward!!!
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Old 01-11-2013, 10:40 AM   #1242
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Solid work Al! Keep punching that clock
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Old 01-11-2013, 11:17 AM   #1243
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Quote:
Originally Posted by markievicz View Post
Friday 11 Jan. 2013

Squats
60kg x 5 70kg x 5 90kg x 5 100kg x 5 120kg x 3 90kg x 8

Bench Press
60kg x 5 70kg x 5 90kg x 5 100kg x 5 115kg x 3 90kg x 8

Incline Bench Press
65kg x 10 65kg x 10 65kg x 10

Pull Ups
BW x 5 - 6 sets Total 30
smart and strong working Alan ... getting stronger with each session ... take care of that knee part ...
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Old 01-11-2013, 12:19 PM   #1244
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Just to comment on what Al said - I agree 100%. I found that I was forced to do them that way otherwise the bar was going nowhere. I had to really pull the bar towards me for leverage and rip it off of the pins by building up alot of force before moving it. If my shoulders were too far forward the bar would not move.


Rack Pulls were certainly not what I expected at first.

Hope you have a nice weekend!
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Old 01-11-2013, 08:17 PM   #1245
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Quote:
More punching the clock , but it all counts.
Great attitude. It will pay off.
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Old 01-14-2013, 08:28 AM   #1246
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Quote:
Originally Posted by Hunterace View Post
Great workout Alan! Keep charging forward!!!
Quote:
Originally Posted by KD5NFW View Post
Solid work Al! Keep punching that clock
Quote:
Originally Posted by ravimolasaria View Post
smart and strong working Alan ... getting stronger with each session ... take care of that knee part ...
Quote:
Originally Posted by BendtheBar View Post
Great attitude. It will pay off.
thanks guys , not anything to write home about but at least im building back up

Quote:
Originally Posted by Squatter View Post
Just to comment on what Al said - I agree 100%. I found that I was forced to do them that way otherwise the bar was going nowhere. I had to really pull the bar towards me for leverage and rip it off of the pins by building up alot of force before moving it. If my shoulders were too far forward the bar would not move.


Rack Pulls were certainly not what I expected at first.

Hope you have a nice weekend!
thanks Jim , wkend was good but have caught the (man)flu so put a slight dampner on it!
hope you had a good one too!
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Last edited by markievicz; 01-14-2013 at 08:30 AM.
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Old 01-14-2013, 08:28 AM   #1247
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Monday 14 Jan. 2013

Squats
60kg x 5
72.5kg x 5
87.5kg x 5
102.5kg x 5
120kg x 5

Bench Press
60kg x 5
70kg x 5
85kg x 5
100kg x 5
112.5kg x 5

BTN Press
50kg x 8
50kg x 8
50kg x 8

Pull Ups
BW x 8
BW x 6
BW x 5
BW x 5
BW x 4

Plank
60sec x 1
60sec x 1

Notes
Feeling sick today but got in and got it done.

Should be gearing up for the meet this Saturday , but such is life , at least I can squat again already.
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Last edited by markievicz; 01-14-2013 at 10:50 AM.
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Old 01-14-2013, 09:42 AM   #1248
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It's a long term game. You'll be back on the platform soon enough.
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Old 01-14-2013, 09:57 AM   #1249
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Set it aside. I went through the same thing this year with Raw Unity.

Come back strong.
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Old 01-14-2013, 10:34 AM   #1250
Hunterace
I'm quitting next week!
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Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!Hunterace is one with Crom!
Default

Quote:
Originally Posted by markievicz View Post
Monday 14 Jan. 2013

Squats
60kg x 5
72.5kg x 5
87.5kg x 5
102.5kg x 5
120kg x 3

Bench Press
60kg x 5
70kg x 5
85kg x 5
100kg x 5
112.5kg x 5

BTN Press
50kg x 8
50kg x 8
50kg x 8

Pull Ups
BW x 8
BW x 6
BW x 5
BW x 5
BW x 4

Plank
60sec x 1
60sec x 1

Notes
Feeling sick today but got in and got it done.

Should be gearing up for the meet this Saturday , but such is life , at least I can squat again already.
Great workout Alan! Hope you feel better soon! Nothin but good hings in the future!
__________________
~~~Second Amendment~~~
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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