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stephen9069 | Stephen9069 Training Journal | 28-07-2015 @ 21:33 | |

Frequents the HOUSE of GAIN. Member 3836, 4054 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Post Edited: 31.07.2015 @ 23:50 PM by stephen9069 I did have a training journal up and running but the last year and a half it has just been filled with starting and stopping through a reoccurring shoulder/bicep injury. I thought now after my recent 6 week bout of physio and a few family matters which put things a bit more in perspective id start with a more positive journal. My lifts are a very long way away from were they were but i will slowly take my time and hopefully surpass them. Training will be done in 6 week training cycles Week 1 - 6 (Training) Week 7 (Test new 1RM) Week 8 (Deload) Then repeat the whole process. The aim is to beat my current 1RM by 2.5kg/5kg if by week 7 i dont feel ready to attempt a new 1RM ill just deload and repeat weeks 1-6 again. | ||

stephen9069 | WEEK 1 of 6 | 28-07-2015 @ 21:40 | |

Frequents the HOUSE of GAIN. Member 3836, 4054 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Post Edited: 31.07.2015 @ 23:34 PM by stephen9069 MONDAY - 27/07/2015MILITARY PRESS (STRICT) 60kg x 5 67.5kg x 3 70kg x 2 72.5kg x 1 70kg x 3 72.5kg x 2 75kg x 1 72.5kg x 3 75kg x 2 77.5kg x 1 SEATED DUMBELL PRESS (NEUTRAL GRIP) 25kg x 8 25kg x 8 25kg x 8 25kg x 8 25kg x 8 25kg x 8 VIKING PRESS (STRICT) 80kg x 8 80kg x 8 80kg x 8 80kg x 8 80kg x 8 80kg x 8 DUMBELL ROWS 20kg x 8 22.5kg x 8 25kg x 8 27.5kg x 8 30kg x 8 Starting very light and slowly building from this point now along with daily physio and stretching. | ||

stephen9069 | WEEK 1 of 6 | 28-07-2015 @ 21:46 | |

Frequents the HOUSE of GAIN. Member 3836, 4054 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Post Edited: 31.07.2015 @ 23:36 PM by stephen9069 TUESDAY - 28/07/2015LEGS SQUAT 60kg x 5 100kg x 5 127.5kg x 5 135kg x 4 145kg x 3 130kg x 5 137.5kg x 4 147.5kg x 3 132.5kg x 5 140kg x 4 150kg x 3 LEG PRESS 200kg x 8 200kg x 8 200kg x 8 200kg x 8 200kg x 8 200kg x 8 LEG CURLS 45kg x 8 45kg x 8 45kg x 8 45kg x 8 45kg x 8 45kg x 8 | ||

stephen9069 | WEEK 1 of 6 | 29-07-2015 @ 17:05 | |

Frequents the HOUSE of GAIN. Member 3836, 4054 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Post Edited: 31.07.2015 @ 23:37 PM by stephen9069 WEDNESDAY - 29/07/2015INCLINE BENCH PRESS 60kg x 5 95kg x 3 102.5kg x 2 107.5kg x 1 97.5kg x 3 105kg x 2 110kg x 1 100kg x 3 107.5kg x 2 112.5kg x 1 INCLINE CHEST PRESS (PLATE WEIGHT) 80kg x 8 110kg x 6 120kg x 6 120kg x 6 120kg x 6 120kg x 6 BODY WEIGHT DIPS (BW = 20ST 3LBS) BW X 8 BW X 8 BW X 8 BW X 8 BW X 8 BW X 8 DUMBELL ROWS 20kg x 20 22.5kg x 18 25kg x 16 27.5kg x 14 30kg x 12 32.5kg x 10 CABLE PUSH DOWNS 18 plates x 20 18 plates x 18 19 plates x 16 19 plates x 14 20 plates x 12 20 plates x 10 | ||

kirkynick | ... | 29-07-2015 @ 18:49 | |

utter utter bastard. Member 2606, 11461 posts SQ 170, BP 117.5, DL 215502.5 kgs @ 91.6kgs UnEq | Good luck with the new goals. | ||

stephen9069 | ... | 29-07-2015 @ 18:50 | |

Frequents the HOUSE of GAIN. Member 3836, 4054 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | kirkynick said:Good luck with the new goals.Cheers mate very much appreciated | ||

stephen9069 | WEEK 1 of 6 | 30-07-2015 @ 17:15 | |

Frequents the HOUSE of GAIN. Member 3836, 4054 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Post Edited: 31.07.2015 @ 23:39 PM by stephen9069 THURSDAY - 30/07/2015DEADLIFT 60kg x 5 100kg x 3 140kg x 1 180kg x 1 200kg x 3 212.5kg x 2 225kg x 1 205kg x 3 217.5kg x 2 230kg x 1 210kg x 3 222.5kg x 2 235kg x 1 BARBELL ROWS 80kg x 8 80kg x 8 80kg x 8 80kg x 8 80kg x 8 80kg x 8 GOOD MORNINGS 60kg x 8 60kg x 8 60kg x 8 60kg x 8 KETTLE BELL SWINGS 20kg x 8 20kg x 8 20kg x 8 20kg x 8 DUMBELL HAMMER CURLS 12.5kg x 20 15kg x 18 17.5kg x 16 20kg x 14 22.5kg x 12 25kg x 10 | ||

stephen9069 | WEEK 1 of 6 | 31-07-2015 @ 18:45 | |

Frequents the HOUSE of GAIN. Member 3836, 4054 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Post Edited: 31.07.2015 @ 23:40 PM by stephen9069 FRIDAY - 31/07/2015LOG PRESS 65kg x 5 (Strict) 70kg x 3 (Strict) 75kg x 2 (Strict) 80kg x 1 (Strict) 85kg x 1 (Strict) 90kg x 1 (Strict) 95kg x 1 (Strict) SQUAT 60kg x 5 80kg x 3 100kg x 1 110kg x 1 120kg x 1 130kg x 1 140kg x 1 150kg x 1 160kg x 1 First full week back after a 6/7 week layoff and happy with how its all gone even though i feel absolutely battered. | ||

Oxman | ... | 31-07-2015 @ 18:53 | |

Likes tight rubber Member 2981, 10805 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 108kgs UnEq | How did i miss this??!! Sessions are looking brilliant mate and all looking to be on the up, great stuff! | ||

stephen9069 | ... | 31-07-2015 @ 20:20 | |

Frequents the HOUSE of GAIN. Member 3836, 4054 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Oxman said:How did i miss this??!!Sessions are looking brilliant mate and all looking to be on the up, great stuff! Cheers mate i got sick of my old journal especially towards the end it was more focused on my injuries than my actual training and progressing. This journal is a fresh start and slow and steady with plenty of rehab/prehab going on in the back ground. Also theres no goals or aiming for comps its purely just getting back to training and enjoying it again. | ||

stephen9069 | ... | 31-07-2015 @ 23:29 | |

Frequents the HOUSE of GAIN. Member 3836, 4054 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | From tonight's session was happy with the weights considering i haven't done any sort of pressing. With all the extra physio work and stretching my shoulder and bicep didnt have any real issues. | ||

stephen9069 | ... | 03-08-2015 @ 17:46 | |

Frequents the HOUSE of GAIN. Member 3836, 4054 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | MONDAY - 03/08/15 Didn't have any time to get to the gym today finished work a little late and my lass has to go out and do course work tonight so I'm going to use the time tonight for some extra rehab and flexibility work. Hopefully I'll get 3 sessions in this week I won't be training Friday as Im going up to Scotland for the weekend. | ||

nails | ... | 04-08-2015 @ 08:55 | |

my wood got all bloody Member 1001, 5441 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Great to see you back at it mate. Nice sensible grunty sessions as well. You've got to love a bit of grunt work, always works well in the end. | ||

taz | ... | 04-08-2015 @ 09:22 | |

he who does the volume wins Member 2498, 3645 posts SQ 160, BP 125, DL 225510.0 kgs @ 109kgs UnEq | Glad to see you back at it. Sessions look good mate, good first week start. Really hope all is sorted now mate, by christ you deserve some injury free time now! | ||

stephen9069 | ... | 04-08-2015 @ 10:00 | |

Frequents the HOUSE of GAIN. Member 3836, 4054 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | nails said:Great to see you back at it mate. Nice sensible grunty sessions as well. You've got to love a bit of grunt work, always works well in the end.Cheers mate No goals this time just going to plod on slowly getting stronger and getting back to enjoying lifting with no pressure. | ||

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