Stephen9069 Training Journal
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| stephen9069 |  | ... | 07-06-2017 @ 19:09 |
 Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | WEDNESDAY - 07-JUNE-2017 BARBELL ROWS (5 x 8-10) 82.5kg x 8 82.5kg x 8 82.5kg x 8 82.5kg x 8 82.5kg x 8 - - - - - Super set with - - - - - BAND ASSISTED PULL UPS BW(-20kg) x 7 BW(-20kg) x 7 BW(-20kg) x 7 BW(-20kg) x 7 BW(-20kg) x 7 INVERTED ROWS (4 x 8-10) BW x 8 BW x 8 BW x 8 BW x 8 - - - - - Super set with - - - - - SHRUGS (4 x 8-10) 82.5kg x 10 82.5kg x 10 82.5kg x 10 82.5kg x 10 DB REAR FLYES (4 x 8-10) 10kg x 10 10kg x 10 10kg x 10 10kg x 10 EZ-BAR CURLS 20kg x 25 20kg x 25 20kg x 25 20kg x 25 I used the same width grip on inverted rows that i would use for bench press and kept the weight light on EZ curls until my elbow feels better. | ||
| nails | | ... | 08-06-2017 @ 09:02 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Nice mate loads of volume again and looking stronger each session. | ||
| stephen9069 | | ... | 08-06-2017 @ 19:49 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | THURSDAY - 08-JUNE-2017 INCLINE BENCH PRESS (6 x 6-8) 72.5kg x 8 72.5kg x 8 72.5kg x 8 72.5kg x 8 72.5kg x 8 72.5kg x 8 DB SHOULDER PRESS (4 x 8-10) 20kg x 10 20kg x 10 20kg x 10 20kg x 10 SLIGHT INCLINE DB PRESS (4 x 8-10) 30kg x 10 30kg x 10 30kg x 10 30kg x 10 Thats all i could muster today i wasn't really feeling it tonight. | ||
| stephen9069 | | ... | 08-06-2017 @ 19:52 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | nails said:Nice mate loads of volume again and looking stronger each session. cheers mate its creeping up slowly just got to keep reminding myself to keep it slow and steady | ||
| taz | | ... | 08-06-2017 @ 21:03 |
 he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 kgs @ 109kgs UnEq | Nice sessions mate, plenty of volume. Things moving in the right direction. | ||
| stephen9069 | | ... | 12-06-2017 @ 18:48 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | taz said:Nice sessions mate, plenty of volume. Things moving in the right direction. Cheers mate its getting there slowly and even slower with the weight loss lol | ||
| stephen9069 | | ... | 12-06-2017 @ 18:55 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | MONDAY - 12-JUNE-2017 BENCH PRESS (5 x 6-8) 85kg x 8 85kg x 8 85kg x 8 85kg x 8 85kg x 8 DB SHOULDER PRESS (4 x 8-10) 27.5kg x 8 27.5kg x 8 27.5kg x 8 27.5kg x 8 INCLINE DB PRESS (4 x 8-10) 30kg x 8 30kg x 8 30kg x 8 30kg x 8 SEATED DB SIDE RAISES (4 x 8-10) 7.5kg x 10 7.5kg x 10 7.5kg x 10 7.5kg x 10 BAND REAR FLYES (4 x 10) Red Band x 10 Red Band x 10 Red Band x 10 Red Band x 10 INCLINE EZ-BAR SKULL CRUSHERS (4 x 15) 25kg x 15 25kg x 15 25kg x 15 25kg x 15 | ||
| taz | | ... | 12-06-2017 @ 21:15 |
he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 kgs @ 109kgs UnEq | stephen9069 said: Cheers mate its getting there slowly and even slower with the weight loss lol Always the case unfortunately!  Main thing in some ways is the training is going in the right direction, if that does it can help in other areas such as eating better etc. Training goes s**t, you feel s**t and reach for the choccy, crisps etc...........might just be me though that to be fair  | ||
| stephen9069 | | ... | 12-06-2017 @ 23:13 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | taz said: Always the case unfortunately! Main thing in some ways is the training is going in the right direction, if that does it can help in other areas such as eating better etc. Training goes s**t, you feel s**t and reach for the choccy, crisps etc...........might just be me though that to be fair lol that is me also if i have a s**t session i eat myself into a crap food coma | ||
| stephen9069 | | ... | 13-06-2017 @ 19:17 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | TUESDAY - 13-JUNE-2017 BARBELL ROWS (5 x 8-10) 85kg x 8 85kg x 8 85kg x 8 85kg x 8 85kg x 8 - - - - - Super set with - - - - - BAND ASSISTED PULL UPS BW(-20kg) x 5 BW(-20kg) x 5 BW(-20kg) x 5 BW(-20kg) x 5 BW(-20kg) x 5 BARBELL SHRUGS (4 X 8-10) 85kg x 10 85kg x 10 85kg x 10 85kg x 10 BAND REAR FLYES (4 x 10) Red Band x 10 Red Band x 10 Red Band x 10 Red Band x 10 EZ-BAR CURLS (4 x 15) 25kg x 15 25kg x 15 25kg x 15 25kg x 15 Had to change my hand placement on the band assisted pull ups to a double overhand grip instead of a neutral grip. I have been contemplating trying some dead lifts again to see how they feel but im not 100% sure yet. | ||
| Oxman | | ... | 13-06-2017 @ 19:31 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Yes...deadlift..you know it makes sense! Lol! Sessions are building very nicely mate and plenty of volume getting in there. | ||
| stephen9069 | | ... | 13-06-2017 @ 19:57 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Oxman said:Yes...deadlift..you know it makes sense! Lol! Sessions are building very nicely mate and plenty of volume getting in there. lol i have been taking my time and building up. Im thinking of altering my rep ranges slightly on my main lift to focus a bit more on strength obviously with the exception of legs i want to get a couple more weeks of gym work and higher volume before i consider squatting again. | ||
| nails | | ... | 14-06-2017 @ 10:26 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Nice session mate. All moving up nicely. Have you considered reverse band deads? Might be a nice stepping stone until you feel happy going full potato. | ||
| Oxman | | ... | 14-06-2017 @ 15:07 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | nails said:Nice session mate. All moving up nicely. Have you considered reverse band deads? Might be a nice stepping stone until you feel happy going full potato. This is a awesome idea...I find they really lock in some form and gives a nice boost in confidence too. | ||
| stephen9069 | | ... | 14-06-2017 @ 19:11 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | WEDNESDAY - 14-JUNE-2017 SQUAT 20kg x 6 40kg x 6 70kg x 3 70kg x 3 70kg x 3 70kg x 3 70kg x 3 Couldn't make it to the gym tonight as its been a hectic day at work. I was a bit hesitant about squatting but i wasnt going to just go out and do a whole session on calf raises or deadlift so i decided to risk it. Loads of stretching and warmning up with body weight squats and then into the fun. One thing i did notice was that if i use my normal stance once i get a quarter of the way down my knee starts to hurt but as soon as i went wider than normal there was no pain at all and because my stance is wider i cant go as deep which is also stopping it hurting my knee. lol had flash backs of Koklyaev obviously no were near the same level but was fun. | ||
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