Marks Training Log

Hello Everyone
Ive never kept an online training log so I thought I would give it a go here

1 Dumbbell Push Press 20kx10 30kx5 40kx2 55k x3x2
Dumbbell Row 30kx8 50kx5 74k x5
TTK 1 hand 2k x20 4kx20 3kx20
Turkish Get Up with kettlebells 32k x 1 48k x 1 keep the weight low on these as i use them pre hab aswell as shoulder strength
Neck work done with min rest between exercises
Head Strap 30k x 40
Seated shrug 2x 32k kettlebellsx30
plate raise 15k x 60

The dumbbell row will be slowly increased for the next 4 weeks with a goal of 91k for a few reps then i switch to another exercise such as chins or barbell rows

Gonna be watching this with eager eyes!

That's some good neck strength, think my head would fall off if I tried 30k x 40 on the head strap!

Good to see your Log here.
Not a barbell exercise in among those.

Paul
I got the idea from Mike Bruces TNT DVD he was doing 100reps non stop usinga 45lb plate for the raises and maybe 50 or more kg for the head strap for 50 - 100 reps
Thanks David
I like to work an assitance exercise for 6 weeks starting low and slowly adding for a pr on week 5 or 6 .Dumbbells tend to easier on the body especially the rows, ive just done 6 weeks barbell row so its a nice break for the lower back

I hoping to get some advice from the members on here as I go, I train alone so always appreciate some input from others

We usually run programmes from 12-16 weeks, depending on a few things.

Yep plenty of folks here with serious experience in the strength world - so ask away when you want.

Tonight is my Recovery/Cardio day
warmup
Peg2 Reverse curls 5kx15 then drop set 10kx6 drop to 6k x10
Orbi Grip warmup 1min no weight Clockwise 1.5mins 170 rev anti clock 160

24KG kettlebell 2 Hand Swings 25 repsx 9 sets 1 min rest or less between sets.
Skipping and bodyweight squats

That's what I do today, rest and recovery. A No weighted Orbigrip, slow and till the forearm gets flushed and warm.

I really like the orbigrip it speeds recovery from the other work and stops any tendonitis problems aswell as building size and strength, you cant ask for more in grip tool really

Clean & Press 60kx5, 70kx2/2 80kx1 89kx5 singles. Ive started light with these and add 1 rep per week until 8 singles are acheived then add 1k and start again from 3 upto 8 singles.Its slow progession but has worked well in the past
Suspended Ring Push ups BWX8 +21KG X8 + 26KG X 5, BW X 8
Thick D/Bells 40kx3/2 53k globe x1/1 64k globe x air/air, loadable 60mm d/bell bar 61kx1 71kx1/1
Lever pinch block curls (2" thick/18" long) 2kx8 4kx5 6.5kx3 15kg plate curls 1x5
Ironboots Side leg raise 20k each boot x 6, sissors 10k per boot x 6, lying leg raise 10k per boot 1x6
Hyper extention BW X 16 reps

Pretty poor workout today everyting felt heavy .The thick dumbbell workwas terrible even the baby Inch was a struggle and my thumbs dont feel fully recovered

Bit warmer today but damp everything was wet.
Bottom Position Rack Squat (just above parallel) No belt 60kx5,104kx5, 154/175/185/195 x1 belt 205kx1 215kx1/1/1 felt easy , 154kx1
3/4 Rack squat 154kx1 ,204kx1,228kx3
Grip machine 2 hands 40kx10,60kx5,80k2,95kx 2/2/2
Seated Alt dumbbell curl 20kx10,30kx6/5
Kneeling Jacknife 1x12, standing jacknife 1x12

Good Squatting

I have the lever pinch block too, a very nice tool!

I had a day off work today so had a few extra hours in bed
Decided to do something different today
One arm push press using olympic barbell 20kx5,31kx5,41kx2,51kx2,56kx1,60k miss just!,57kx1.This was a strange movement when your used to using dumbbells i stuggled getting the position with the left so only got 51k
One arm row with Olympic barbell 20kx8,40kx5,60kx5,80kx4,91kx2 not exactly text book on the last set but ok.Again nice twist with a barbell
TTK One hand 2kx20, 4kx20,2kx20
Turkish get up 32kx1, 48k kettlebell with added 2kg plate x1
Neck Work
Seated head harness 30kx44reps
Seated Shrug 2x40kx 20
Front neck raise 15k plate x70 reps

One arm row with Olympic barbell - done these before, in a kind of Deadlift/Row way, and enjoyed them. Nice on the grip as well.

David I did enjoy the change it also worked the wrist quite well trying to keep the bar level

Peg2 Reverse wrist curls 5kx10 11kx8 drop to 6kx12
Orbigrip 0.5kg 1.5mim timed sets clockwise 185 rev/175left, anticlock 175 rev/165left

20KG Kettlebell 2 hand swings 1x20 supersetted with 8kg powerclub clean/shoulder park & squat 1x20 1.5mins rest between sets x 5 supersets sets
skipping