Martin roy training log

[Martin Roy]

A good evening on the bench; the time off did the job of restore and repair.

Warmed up with intervals on the bike for about 5 minutes, then a couple sets of traps, followed by my shoulder routine with 10lb db.

Bench sequence:

lbs/sets/reps

135x1x5
155x2x5
165x1x3
175x1x2
185x3x1
165x1x5
135x1x10

Finished with seated bench rows, a couple sets on the pec deck, and a quick stretch.

On the bench, the last set of 135 was just because I felt good and wanted to see if I could get 10 reps out quickly. All in all a good session.

[Martin Roy]

This afternoon I did a selection of accessory lifts and conditioning stuff.
Bike and elliptical for about 15 minutes.
Shoulder routine with 10lb db, a lot of seated hammer curls at 35, 40, and 45lbs in sets of 5 reps, lotta lats-fulfilling my pledge to do them once a week despite my distaste for them, light trap work, several sets of goblets with 30lb db, ab stuff, more bike and elliptical, finishing with a long stretch.

[Martin Roy]

Rack pulls.
Warmed with 5 minutes on the elliptical, a couple sets of goblet squats with 35lb, good mornings with the bar, and bent over rows with the bar.

lbs/sets/reps

155x1x5
185x1x5
205x1x3
225x1x2
245x1x1
255x1x1
265x1x1
185x1x5

I took a shot at 275 but I'm not quite ready; I should get it next time.

Cooled down with another set of goblets, ab work, an easy stroll on the elliptical, and a good stretch.

[o1d_dude]

I took a shot at 275 but I'm not quite ready; I should get it next time.

Yes, you will.

[Alan H]

See? I TOLD you guys that Marty works his butt off.

[Martin Roy]

[Martin Roy]

Easy recovery stuff yesterday; today was overhead press.

Warmed up with 10lb db shoulder routine, goblet squats with 35lb db, hammer curls, bent over rows.

OHP sequence:

lbs/sets/reps

65x1x5
85x1x5
95x1x3
105x1x2
110x1x2
115x1x2
120x1x1
105x1x5

Finished with reverse extentions, traps, tricep dips.

Very happy to get 120 up; it was a grind but it went up to lock out.

[Martin Roy]

Happy Thanksgiving everyone.
Eat, drink, and be merry with family and friends.

(then get your butt back to the gym on Friday)

[o1d_dude]

Right backatcha, Marty.

I purposely scheduled two days off (Wednesday/Thursday) so I that can stuff my face today and lift tomorrow. Hopefully the weather will cooperate for a throwing session on Saturday.

[Alan H]

easy recovery stuff yesterday; today was overhead press.

Warmed up with 10lb db shoulder routine, goblet squats with 35lb db, hammer curls, bent over rows.

Ohp sequence:

Lbs/sets/reps

65x1x5
85x1x5
95x1x3
105x1x2
110x1x2
115x1x2
120x1x1
105x1x5

finished with reverse extentions, traps, tricep dips.

very happy to get 120 up; it was a grind but it went up to lock out.

boom!!!!