Elliot's training log
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| EllD90 |  | Elliot's training log | 22-04-2013 @ 12:25 |
 Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Post Edited: 24.06.2013 @ 13:32 PM by EllD90 Found out about this forum through LeedsMiniPower (via another forum), so thought I'd sign up and get a journal going for some help, advice and to keep track of my progress...or lack of! I'm 22, from Essex..I know most of you guys are from up North so hope you'll be just as friendly  Been training consistently for the last year and a half, 3 times a week. Deadlifting for the last 6 months and started training legs over the last 3 months - yes I'm a silly boy! Current PBs 22/4/13: 140kg Squat, 110kg bench, 170kg deadlift. I'm hovering around 17st at the moment and guess my long term goal is to be strong as f**k and get a bit leaner. Would like to shift off 7-10kg of fat! I think I'd like to hit the 500kg combined, sub 100kg bw in 2013. 200kg deadlift, 180kg squat & a 120KG+ bench. Would also like to get a 100KG overhead. Lets see how I progress eh! EDIT: 24th June - Already hit 200kg deadlift, 120KG bench, squat has only gone up to 145KG - really need to work on it. Overhead is now at 85kg, reckon I've got a 90kg in me. My bodyweight has remained the same  New 2013 targets: 5 plate deadlift, 4 plate squat, 3 plate bench, 2 plate overhead. That would be very nice. Although I don't know how well my bench will carry on progressing, will definitely want 130kg this year. | ||
| Funky_monkey | | ... | 22-04-2013 @ 12:39 |
 403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Hi Elliot, welcome to the forum. Best of luck with the goals. Out of interest - where in Essex do you train? | ||
| EllD90 | | 15th April training week | 22-04-2013 @ 12:44 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Post Edited: 16.09.2013 @ 21:34 PM by EllD90 So this was last weeks workout, and is usually how my week goes.Tuesday - Bench 5 min treadmill Some rotator cuff warm ups. Flat bench Barx10 50kgx10 80kgx8 90kgx6 105kgx3 (not so clean) 110kgx3 assisted Incline dumbbells 40kgx6 44kgx4 50kgx3 Cable crossovers 10kg each side x10x3 Wednesday - legs and back Squats - these were terrible, putting too much weight on my wrists, need to work on technique. Previous week worked 60kgx8, 80kgx8, 100kgx8, 120kgx6. Gave up on these then went on to deads. Have been working on deficit deads with smaller plates recently which have really helped as I was struggling to get my bigger weight off the floor. So this week was heavy: Deads - 70kgx5 110kgx5 150kgx3 (Belt on - first time using a belt with deadlifts) 170kgx2 (PB) previous was a 165KG single. 180kgxf Barbell Rows - 70kgx3x10 Assisted WG pullups - 4 sets working up to 6x40kg assistance. Leg press 80kgx10, 110kgx10x2 Leg exts 40kgx10, 60kgx10, 70kgx10. Finished off with some sprints on the rower. 500m sprint, rest 1 min x4 Saturday - Shoulders + circuit/assistance 10 min treadmill warm up Standing BB press - first rep cleaned. barx10 40kgx6 50kgx6 55kgx6 60kgx4 Seated db press 30kgx6 34kgx6 Dips BW 3x8 Pushdowns 30kgx10 40kgx8x2 Ab stuff Circuit stuff, this was very hard and was dying by the 3rd round and final! 1-2 min rest between circuits. 14kgx15 dumbbells curls 15 box jumps 7kgx10 lat/front raises 16kgx10 kettlebell floor to overhead each arm 32kgx15 kettlebell swings 15xbw pressups front, left side and right side plank til failure. I'm happy with progress on most things however my bench and squat need some technical work and I need to introduce more cardio! Feel free to criticise my workout and give me any pointers. Shall try and get some videos up soon, hopefully you guys can pull apart my technique and help me improve. Looking forward to updating this properly and making some improvements! | ||
| EllD90 | | ... | 22-04-2013 @ 12:48 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Post Edited: 22.04.2013 @ 12:48 PM by EllD90 Hi mate,I train at the Virgin Active in Chigwell. I've got the hardcore Muscleworks on my doorstep at work (Bethnal Green). I guess I haven't really outgrown my gym, it has most of the things I need and enjoy the social side of things there. Where do you train? | ||
| EllD90 | | 23/4/13 workout | 23-04-2013 @ 22:26 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Plan was for a chest workout and bit of back, ending up doing quite a few bits. Was dying from the heat after benching as the air con wasn't working, yes I need to man up! Flat bench 20xbar 6x60kg 6x80kg 6x3x92.5kg Repped them out, they didn't really fly up, but I got all the reps I wanted and had no spotter tonight! Incline DBs 2x5x42kg 3x42kg 3x10x10kg cable crossovers Dips 3x8 BW Light squats 6x60kg 3x3x80kg - really need to sort my technique as my wrists are flaring up from these. Clearly not positioning the bar properly, any pointers? 3x10x60kg BB rows sset with 3x15x60kg shrugs Finished up with all different grips assisted pull-ups/chin-ups Then a 10 min incline walk and a stretch. Also did a 5k run in 29mins last night which I was really happy with, need to up my cardio majorly if I want to shift this fat! | ||
| Luuuuuukey | | ... | 24-04-2013 @ 11:48 |
 Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5560.0 kgs @ 80kgs UnEq | EllD90 said: Also did a 5k run in 29mins last night which I was really happy with, need to up my cardio majorly if I want to shift this fat! Depends what your priorities are. You can get rid of fat without running and therefore without having an impact upon your lifting. | ||
| Funky_monkey | | ... | 24-04-2013 @ 12:32 |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Post Edited: 24.04.2013 @ 12:32 PM by Funky_monkey I live and train in north London. I have Zone gym right next to work (Hornsey/Turnpike Lane.) I was asking on the offchance that you were near Brentwood as I have a couple of people that would be interested in training at a proper gym .You know there's Bethnal Green Weightlifting Club in er... Bethnal Green, right? Some good powerlifters there. One of them smells really bad though. | ||
| EllD90 | | ... | 24-04-2013 @ 13:59 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | I struggle to get my diet perfect, so surely cardio of some sort is the best way to shift fat? I don't feel like it affects my training? I have recently found out about the BG Weightlifting Club, but it seems I have to enroll in a 10 week course and I'd only be able to go once a week. They only have mixed ability courses too at the moment. I guess I'd be at an intermediate level which they don't have available as an evening course right now. I couldn't really get all the information I wanted out of the operator! | ||
| EllD90 | | 24/4/13 - deadlifts/legs | 24-04-2013 @ 21:08 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | 5 min treadmill warm up Squats 60kgx8 80kgx5 100kgx2x3 Belt on 120kgx3 130kgx3 130kgx1 They felt good tonight and with a thumbless grip I'm getting almost zero strain on my wrists. Very happy! Deadlifts 70kgx5 110kgx5 150kgx5 Belt on 150kgx2x5 Didn't feel great but were always going to be hard work, got them all up! 3x10 leg press superset with 3x10 barbell curls 3x10 leg extensions Finished off with some foam rolling, stretching and a steam. Good workout overall, air con stil broke at the gym! Definitely going in the right direction with my squats and deadlifts at the moment. | ||
| EllD90 | | 26/4/13 Shoulders/triceps etc.. | 27-04-2013 @ 10:38 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Post Edited: 27.04.2013 @ 10:39 AM by EllD90 Strict pressbarx10 40kgx8 50kgx5 60kgx4, 5th push press 70kgx1 push press 80kgx1 push press PB - really happy with this, only done push press a couple of time before, and only ever got 70kg above my head. Seated db press (each arm) 26kgx5 34kgx5 38kgx5 3x20x90kg shrugs Did some front and side raises, rotator cuff etc... Tricep work 1x10x30kg pushdowns 2x10x40kg pushdowns CG bench (thumb length into the grip) 5x60kg 2x3x80kg 3x3x90kg - was happy with these, felt good. Not something I do often. 3x8 BW dips 5xBW + 12KG DB 3xBW + 20KG DB 6x BW Need a dip belt really! Hammer curls 10x14kg each arm 10x18kg each arm Good workout overall, enjoyed it and wasn't expecting the 80KG push press. | ||
| LeedsMiniPower | | ... | 30-04-2013 @ 23:09 |
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290765.0 kgs @ 114kgs UnEq | Hello and welcome, training is looking good. Time to get big and lift big now. | ||
| EllD90 | | ... | 30-04-2013 @ 23:13 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Tell me about it! Thought coming on here would encourage me to get lifting stronger! | ||
| EllD90 | | Squats/deads 30/04/13 | 30-04-2013 @ 23:17 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Squats 10xbar 10x60kg 5x80kg 5x100kg Belt on 5x120kg 5x125kg Deads 10x70kg 5x100kg 5x140kg Belt on 5x160kg PB Rack pulls from the knee - didnt get a chance to do anymore! 5x200kg Leg press, leg extensions and some bicep curls - 3 sets of each. | ||
| EllD90 | | 1/5/13 | 02-05-2013 @ 10:13 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Chest session - was a load of s**t. f**ked from deads/squats on Tuesday, also went go karting yesterday, so my wrists were f**ked from that! flat bench barxplenty 60kgx10 80kgx6 92.5kgx3x4 - these felt awful! Incline dumbbells 32kgx8 38kgx8 40kgx8 These felt much better than the flat. Then did a few cable flys etc...Had no time for this workout so swiftly left! | ||
| EllD90 | | 2/5/13 | 03-05-2013 @ 09:44 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Strict press barx10 40kgx10 50kgx8 55kgx2x5 Few raises etc... Went to do seated dumbbell press but the angle of the benches at the gym I went to tonight were absolute s**te, so just gave up. Close grip bench 5x60kg 5x80kg 3x3x90kg - really liking these! Dips BW 3x8 BW + 20KG 2x5 Some pushdowns and bicep shizzle Finished off with 15 min incline walk and a good stretch/foam roller. Good workout but pissed off with their stupid benches! | ||
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