Squat, bench, DL & occasional running

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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Mini Forklift Ⓥ
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Re: MFⓋ Logbook: Chasing records & a 1,000+ total

#781 Postby Mini Forklift Ⓥ » Mon Jan 21, 2013 11:45 pm

21st JANUARY 2013
BODYWEIGHT: 145
TRAINING TIME: 5pm
DURATION: 45mins
WORKOUT COMMENTS: STRONG SESSION :D
INTENT: TO FINISH STRONG WITH THE DUMBBELLS AND A POWERFUL PAUSED BENCH
RESTING PULSE RATE: 40
MP3:

Image

ME BENCH

DYNAMIC WARMUP
10mins

PAUSED BENCH
BAR x 15
BAR x 15
110 x 3
132 x 3
154 x 3
176 x 3
200 x 3
210 x 2
220 x 1
226 x 1 *Good rep, flew up off chest*

INC. D.BELL CHEST PRESS
44 x 10
66 x 8
75 x 10
79 x 8
88 x 6

*Plenty of passive stretching in between sets tonight
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JubNZ
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Re: MFⓋ Logbook: Chasing records & a 1,000+ total

#782 Postby JubNZ » Tue Jan 22, 2013 7:09 am

Mini Forklift Ⓥ wrote:
JubNZ wrote:Good to talk to ya last night mate. Walked past a Harry's today, was always gonna happen haha

Yeah, always neat to chat to some of the people on here aye.
Not sure if we have Harry's down here in the South Island lol, what is it? Sounds like a pub or fast food joint haha ?!


Lol Harrys is def a pub name.
I did mean Hardys tho :)
Just do it.

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vegan_rossco
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Re: MFⓋ Logbook: Chasing records & a 1,000+ total

#783 Postby vegan_rossco » Wed Jan 23, 2013 5:08 am

I'm annoyed that you don't have MORE than 12 yes votes at the top of this page! ahha :)
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!

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Mini Forklift Ⓥ
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Re: MFⓋ Logbook: Chasing records & a 1,000+ total

#784 Postby Mini Forklift Ⓥ » Wed Jan 23, 2013 8:15 pm

Cown wrote:How are you feeling with your pre-workout? You already have such a clean diet, is it having a noticeable effect with you?

I think so. I topped up the batch last night and made a slight adjustment to the ingredients, put it this way I can definately feel it doing something. Seems to be a really nice compliment to the diet ~ strength is great and my weight is slowly creeping up which is what I expected to happen. So far so good :D
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Mini Forklift Ⓥ
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Re: MFⓋ Logbook: Chasing records & a 1,000+ total

#785 Postby Mini Forklift Ⓥ » Wed Jan 23, 2013 8:16 pm

Will be a late night session tonight, speed DL's on the menu. Yum.
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Mini Forklift Ⓥ
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CUBE: Speed

#786 Postby Mini Forklift Ⓥ » Thu Jan 24, 2013 3:19 pm

24th JANUARY 2013
BODYWEIGHT: 145
TRAINING TIME: 10pm
DURATION: 45mins
WORKOUT COMMENTS: BANDS FRUSTRATED THE SHIT OUT OF ME :cry:
INTENT: EXPLOSIVE, POWERFUL AND FAST DL's AT 70% OF MAX
RESTING PULSE RATE: 44
MP3:

Image

DL's: SPEED NIGHT

DL's PULLING FROM 2 x 10kg PLATES (USING PURPLE 1 KILO BANDS)
132 x 12
132 x 12
220 x 12
220 x 12
264 x 10
264 x 5
308 x 6
330 x 5

STRIP SET

330 x 5
308 x 6
264 x 7
220 x 8

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* Lesson learned: Don't do speed/band work pulling from plates. Duh !!
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Cown
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Re: MFⓋ Logbook: Chasing records & a 1,000+ total

#787 Postby Cown » Thu Jan 24, 2013 9:21 pm

Why the bands? Just for a little bit of added resistance on the way down?
Bodybuilding is an art, your body is the canvas, weights are your brush and nutrition is your paint. We all have the ability to turn a self portrait into a masterpiece.

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Mini Forklift Ⓥ
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Re: MFⓋ Logbook: Chasing records & a 1,000+ total

#788 Postby Mini Forklift Ⓥ » Sun Jan 27, 2013 3:31 pm

Cown wrote:Why the bands? Just for a little bit of added resistance on the way down?

Makes it a little easier off the floor which I thought would be beneficial as it was a speed session. In hindsight I should have set the bands up from the floor ~ but I was close haha !!
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Mini Forklift Ⓥ
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CUBE: Speed squats

#789 Postby Mini Forklift Ⓥ » Sun Jan 27, 2013 4:42 pm

26th JANUARY 2013
BODYWEIGHT: 144.5
TRAINING TIME: 5pm
DURATION: 65mins
WORKOUT COMMENTS: KILLER SESSION :D
INTENT: EXPLOSIVE FAST SQUATS. TO BE STRONG & FAST OUT OF THE HOLE
RESTING PULSE RATE: 48
MP3:

Image

SPEED SQUAT NIGHT

ATG RAW SQUATS
WARMUP SETS
BAR x 15
BAR x 12
88 x 10
132 x 10

176 x 8
176 x 8
176 x 8
200 x 5
200 x 5
200 x 5
220 x 3
220 x 3
220 x 3

LEG PRESS
3PPS x 20
4PPS x 20
4PPS x 20
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mrbear666
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Re: MFⓋ Logbook: Chasing records & a 1,000+ total

#790 Postby mrbear666 » Sun Jan 27, 2013 4:50 pm

liking the music choices these days pal!
"iam the strongest one! iam the viking!" - jon pall sigmarsson
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captfit
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Re: MFⓋ Logbook: Chasing records & a 1,000+ total

#791 Postby captfit » Mon Jan 28, 2013 2:33 am

Its really amazing that you manage so much Squat Sets in just over 65 mins .

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Mini Forklift Ⓥ
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Re: MFⓋ Logbook: Chasing records & a 1,000+ total

#792 Postby Mini Forklift Ⓥ » Tue Jan 29, 2013 5:26 am

I don't go that fast but I don't talk to anyone while I'm there. I would guess I rest up to 4 or 5mins between my heavy/tough sets.
Had a great session tonight, I hit up speed bench as my legs still had a little soreness from the squat workout. ME deadlifts were next up on paper but that wouldn't have worked well at all lol.
Off to bed now, will write up in the morning. Chur chur MF.
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JubNZ
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Re: MFⓋ Logbook: Chasing records & a 1,000+ total

#793 Postby JubNZ » Tue Jan 29, 2013 6:21 am

Chur, ah miss all the kiwi lingo!
Just do it.

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Mini Forklift Ⓥ
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Re: MFⓋ Logbook: Chasing records & a 1,000+ total

#794 Postby Mini Forklift Ⓥ » Tue Jan 29, 2013 1:54 pm

JubNZ wrote:Chur, ah miss all the kiwi lingo!

Sup bro? Hope your week is going well, will check in on your log shortly mate. Have been busier than normal so haven't had as much time on here as I usually spend :?
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vegan_rossco
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Re: MFⓋ Logbook: Chasing records & a 1,000+ total

#795 Postby vegan_rossco » Tue Jan 29, 2013 2:45 pm

Sup man!? How's the cube going duder? Just came to remember that I've got a load of training bands in my wardrobe ahha so may throw in some stuff when doing assistance, I'm curious after seeing your dl set up!
Having a good week so far bro?
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove


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