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Stephen9069 Training Journal

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JohnIcon...02-11-2017 @ 17:16 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
stephen9069 said:
Lol cheers mate at the minute they have to be as I'm playing it on the safe side with the weights, iv not had any pain in my groin and my knee has been a little tender so I'm thinking this might be the best way for the time being.


Yep crazy reps but I'm glad your not in pain anymore.
stephen9069Icon...02-11-2017 @ 18:57 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
nails said:You crazy bas***d, these reps are gonna hurt...for about a week. You'll have lags like tree trunks before long. You nutter.


lol they need some meat on them there stupidly long so they always look skinny
stephen9069Icon...02-11-2017 @ 18:58 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
John said:
Yep crazy reps but I'm glad your not in pain anymore.


cheers mate touch wood it stays that way.
stephen9069Icon...02-11-2017 @ 19:07 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
THURSDAY - 02-NOVEMBER-2017

INCLINE BENCH PRESS

20kg x 30
70kg x 8

80kg x 7 (up 1 rep from last week)
80kg x 7
80kg x 7
80kg x 7
80kg x 7

DB SHOULDER PRESS

25kg x 8
25kg x 8
25kg x 8
25kg x 8
25kg x 8

CGBP

90kg x 10
90kg x 10
90kg x 10
90kg x 10

DB SIDE RAISES

10kg x 10
10kg x 10
10kg x 10
10kg x 10

INCLINE EZ-BAR SKULL CRUSHERS

35kg x 12
35kg x 12
35kg x 12
35kg x 12

Happy to increase the incline by a rep ill keep it at this weight and slowly work my way up to 10 reps then up the weight and drop it back to 6.

The session was hard iv noticed now that iv dropped calories and focused on getting my weight down that my strength has dipped a fraction.
OxmanIcon...02-11-2017 @ 19:44 
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SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
A very solid session mate.. Are you looking to come down In weight then mate?
stephen9069Icon...02-11-2017 @ 20:08 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Oxman said:A very solid session mate.. Are you looking to come down In weight then mate?


Yeah id like to feel a bit healthier im not looking to be ultra shredded but theres no need for me to be sitting at 20 stone if im not competing i think 17 stone maybe 16.5 at a push while trying to maintain a decent level of strength. Id like to set a few goals for next year something a little different maybe something body weight stuff.

This week my diet has started to fall into place nicely i just need to up my cardio.
nailsIcon...03-11-2017 @ 14:05 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Looking good mate. I tend to do super sets and giant sets so I can get some cardio in even when it's not the focus. Better than jogging that's for sure.
JohnIcon...03-11-2017 @ 16:29 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Great work I usually feel a dip in strenght just before I need a deload for a sesh or two,I have a feeling mine is in the post too lol
stephen9069Icon...06-11-2017 @ 20:03 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
nails said:Looking good mate. I tend to do super sets and giant sets so I can get some cardio in even when it's not the focus. Better than jogging that's for sure.


lol i think any thing under 10 reps is better than cardio full stop but its one of those things ill need to start doing im going to try a load of different things try and keep it interesting.
stephen9069Icon...06-11-2017 @ 20:07 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
John said:Great work I usually feel a dip in strenght just before I need a deload for a sesh or two,I have a feeling mine is in the post too lol


Yeah that might be the case i stopped training on Thursday and had a long weekend off which seems to have done the trick.
stephen9069Icon...06-11-2017 @ 20:25 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
MONDAY - 06-NOVEMBER-2017

BENCH PRESS

20kg x 30
70kg x 12
110kg x 7 (+1 rep from last week)
110kg x 7
110kg x 7
110kg x 7
110kg x 7

SEATED MILITARY PRESS

60kg x 7 (+ rep from last week)
60kg x 7
60kg x 7
60kg x 7
60kg x 7

INCLINE DB PRESS

35kg x 8 (+2.5kg from last week)
35kg x 8
35kg x 8
35kg x 8

DB SIDE RAISES

12.5kg x 8
12.5kg x 8
12.5kg x 8
12.5kg x 8

INCLINE EZ BAR SKULL CRUSHERS

40kg x 10
40kg x 10
40kg x 10
40kg x 10

I didn't fancy going on the spin bike tonight so decided as it was nice and cold outside id go for a jog. The route wasn't massive but it did take me about 25-30 minutes which considering im 19st 8lbs wasn't to bad going. Im not going to lie this was hard i need to work on getting my breathing into a rhythm im going to try and get another 2 forms of cardio sessions in this week.
nailsIcon...07-11-2017 @ 10:06 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Cracking work mate, loads of work done as usual. Good effort on the cardio, I hate jogging with a passion, give me sprints and burpees any day.
stephen9069Icon...07-11-2017 @ 18:42 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
nails said:Cracking work mate, loads of work done as usual. Good effort on the cardio, I hate jogging with a passion, give me sprints and burpees any day.


cheers mate after last nights performance im not quite sure im ready for burpees or sprints i think my body felt like i had run a marathon but my heart felt like i was doing sprints.
stephen9069Icon...07-11-2017 @ 18:55 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
TUESDAY - 07-NOVEMBER-2017

RACK PULLS

120kg x 8 (+2 reps from last week)
120kg x 8
120kg x 8
120kg x 8
120kg x 8

BARBELL ROWS

80kg x 12 (+2 reps from last week)
80kg x 12
80kg x 12
80kg x 12

BAND ASSISTED PULL UPS

BW(-20kg) x 6
BW(-20kg) x 6
BW(-20kg) x 6
BW(-20kg) x 6

DB REAR FLYES

12.5kg x 12
12.5kg x 12
12.5kg x 12
12.5kg x 12

EZ-BAR CURLS

30kg x 15
30kg x 15
30kg x 15
30kg x 15

I will work up to 10 reps on the rack pulls then i can up the weight but i will up the weight on the barbell rows now and build it back up to 12 reps again.

Will get to the gym tomorrow for another leg session and depending how they feel after that i will try and get some cardio in.
JohnIcon...07-11-2017 @ 19:47 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Nice sesh looks like things are building nice Happy

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