Marcus' Training Log

Training logs for members of Wild Iron Gym.

Re: Marcus' Training Log

Postby Marcus » Sun Jul 12, 2015 8:58 pm

Goblet squats 24 kg 4 x 20
Back extensions 3 x 12
Decline situps 15 3 x 20

SSB Squats
Bar x 3
170 x 3
220 x 3
250 x 3
310 x 3
340 x 3
380 x 3
400 x 3
420 x 3

2” deficit deadlift
405 x 5
495 x 5
525 x 5

GHR
10 x 12, 10, 8
Standing abs strong plus mini 4 x 25
Reverse hyper 210 3 x 10

Rear delt rows mini 3 x 20
Tricep pushdown mini 3 x 20
KB bench 16 kg 3 x 20

Narrow grip 3 sec pause rev light band
145 x 2
235 x 2
255 x 2
285 x 2
305 x 2
325 x 2
345 x 2
355 x 2
285 x 8

Incline DB rows 55 3 x 45s
Tricep pushdown mini 3 x 25, 21, 18
Hammer curls 40 3 x 1m
DB lateral raises 20 3 x 1m

Sled 180 4 x 50y
Back ext 45 3 x 10
Rev hyper 70 3 x 20

Speed squats
385 4 x 3

Conv speed pulls (3 sec lat contraction)
315 x 1
335 x 1
355 x 1
365 x 1
375 x 1
385 x 1
395 x 1
405 x 1
415 x 1

KB SLDL on bench 48 kg 3 x 1m
Rev hyper 140 3 x 15
Sled 225 4 x 50y

DB bench 35 4 x 25
Lat pulldowns 120 4 x 15
Tricp pushdowns 70 3 x 10

Speed bench vs doubled minis
175 10 x 3 (3 narrow, 3 PoR, 3 MoR, 1 comp)
175 x 8 (narrow)
175 x 10 (PoR)

Rope behind head pushdowns 75 3 x 1m
Band rear delt MM 2 x 25 mini 2 x 25
Indian club swings 4 x 50
Marcus
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Posts: 233
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Re: Marcus' Training Log

Postby Marcus » Sun Aug 02, 2015 4:51 pm

Back ext 3 x 10
Decline situps 3 x 15

Front squat vs. 120 chain (1s pause, no belt)
240 x 3
260 x 2

Sumo SLDL
315 x 6
405 x 6
425 x 6
455 x 5 , 1 (because I’m dumb)

RH pull through
140 3 x 1 min

Backwards sled
135 3 x 75 steps

Decline situps
20 kg 3 x 10 (did extra since the warmup was lighter)

Face pulls mini 3 x 25
Tricep pushdown mini 3 x 20
Lat pulldowns 50 3 x 20
DB fly 20 3 x 20

Rev avg and bench
335 x 3
365 x 3
385 x 3
405 x 3
425 x 3
215 x 25 (slingshot)
215 x 18 (no slingshot)

Pullups
6,5,5

DB laberal raise
15 x 22, 20, 19

Back ext 25 4 x 20

SSB GM vs. 100 chain
310 8 x 2

SLDL on 45
315 4 x 8

Hamstring curls
MM x 25, 15, 15

DB bench 50 x 25, 25, 15, 15
Lat pulldowns 120 x 15, 15, 10, 10

Speed bench vs. Doubled mini
175 10 x 3 (3 narrow, 3 PoR, 3 MoR, 1 IoR)

DB inclines
55 x 22, 19

Band pull aparts
Mini 4 x 25

Real delt row
75 3 x 20, 14 x 10
Marcus
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Posts: 233
Joined: Wed Jul 25, 2012 2:47 pm

Re: Marcus' Training Log

Postby Marcus » Sun Aug 02, 2015 4:52 pm

Decline situps 3 x 25

GM
325 3 x 5

Deadlift in suit
435 3 x 5

Hamstring curls MM 3x10
Leg ext MM 3x20
Spud abs 90 4 x 15
Obliques 32 kg 4 x 15

Rear delts mini 3 x 25
Tricep pushdown minin 3 x 25
Lat pulldowns 90 3 x 20

Bench
325 5 x 1
Marcus
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Posts: 233
Joined: Wed Jul 25, 2012 2:47 pm

Re: Marcus' Training Log

Postby Marcus » Sun Aug 09, 2015 5:20 pm

SSB squat
330 x 3
360 x 3
380 x 3
400 x 3

Sumo 6” block pull
585 x 3
615 x 3
635 x 3
675 x 3

GHR
18, 16

Obliques
100 3 x 12

Decline situps
32kg 3 x 10

ME 2-bd with slingshot
234 x 2
285 x 2
325 x 2
355 x 2
375 x 2
395 x 2
415 x 2
425 x 2
275 x 12, 10

DB rows
110 x 10
125 x 10
140 x 10

DB tricep extensions
25 2 x 45s

DE SSB squats
330 10 x 3

High pulls
225 8 x 2

Leg curls
MM 3 x fail

Leg extensions
MM 2 x 30

Sumo SLDL
225 2 x 20, 4 x 10

DE bench vs. doubled mini and 40 chain
165 10 x 3

Seated military
95 x 8
115 x 8
135 x 8
145 x 8
155 x 8

DB tricep fold ins
30 x 1m
25 2 x 1m

Doubled overhand holds from fat bar
1 min
1 min
6 x 30s
Marcus
Site Admin
 
Posts: 233
Joined: Wed Jul 25, 2012 2:47 pm

Re: Marcus' Training Log

Postby Marcus » Sun Oct 11, 2015 5:18 pm

ME 1-bd vs light band:
345 x 1

ME SSB and 110 chain:
460 x 1

ME bench vs 50 chain
365 x 1

Sumo deadlift
655 x 1
Marcus
Site Admin
 
Posts: 233
Joined: Wed Jul 25, 2012 2:47 pm

Re: Marcus' Training Log

Postby Marcus » Wed Oct 28, 2015 8:26 pm

ME raw bench
415 x 1 20 lb PR

SSB box squat in preds
690 x 1 20 lb PR
Marcus
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Posts: 233
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Re: Marcus' Training Log

Postby Marcus » Thu Oct 29, 2015 9:01 pm

ME 1-bd vs doubled minis
365 x 1
Marcus
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Posts: 233
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Re: Marcus' Training Log

Postby Marcus » Fri Nov 13, 2015 9:05 am

ME 1-bd vs doubled mini
365 x 1

ME deadlift vs double light band
605 x 1

ME 2 mat deficit
675 x 1
Marcus
Site Admin
 
Posts: 233
Joined: Wed Jul 25, 2012 2:47 pm

Re: Marcus' Training Log

Postby Marcus » Mon Nov 23, 2015 11:31 am

ME deadlift vs. doubled light band and 80 chain
605 x 1 (PR by 80 lbs chain)

ME manpon bench vs. 130 chain
365 x 1 (PR by 40 lbs chain)
Marcus
Site Admin
 
Posts: 233
Joined: Wed Jul 25, 2012 2:47 pm

Re: Marcus' Training Log

Postby Marcus » Tue Nov 24, 2015 10:46 pm

ME cambered bar squat vs doubled MM
495 x 1 (90 lb PR)
Marcus
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Posts: 233
Joined: Wed Jul 25, 2012 2:47 pm

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