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Stephen9069 Training Journal

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stephen9069Icon...20-12-2017 @ 20:43 
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Frequents the HOUSE of GAIN.
Member 3836, 4175 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
I havent been training work has been ridiculous iv not been getting home until about 8-9 most nights and irs been like that for the last 2 weeks and thats 6 days a week at the minute.

Im hoping friday is our last day then i can get back to some form of training next week.

For those that i follow ill hopefully make my way around your journals before Sunday.
stephen9069Icon...08-01-2018 @ 18:39 
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Frequents the HOUSE of GAIN.
Member 3836, 4175 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
MONDAY - 08-JANUARY-2018

BENCH PRESS

70kg x 9
70kg x 9
70kg x 9
70kg x 9
70kg x 9

BAND ASSISTED PULL UPS

BW(-20kg) x 4
BW(-20kg) x 4
BW(-20kg) x 4
BW(-20kg) x 4
BW(-20kg) x 4

SEATED MILITARY PRESS

40kg x 5
40kg x 5
40kg x 5
40kg x 5
40kg x 5

DB ROWS

25kg x 6
25kg x 6
25kg x 6
25kg x 6

INCLINE DB PRESS

15kg x 10
15kg x 10
15kg x 10
15kg x 10

BARBELL ROWS


70kg x 10
70kg x 10
70kg x 10
70kg x 10

DB SIDE RAISES

7.5kg x 15
7.5kg x 15
7.5kg x 15

First session of 2018 and first session in a very long time so the weights reflect that.

With the exception of pull ups which were s**t the weights were just enough to get the blood flowing and brace myself for doms.

My shoulders and elbows feel a little bit creaky but my knees feel good the break seems to have done them some good.

Iv got a bench and squat routine that im following hopefully 2018 will be a bit better than 2017 and i can stay a bit more consistent.
stephen9069Icon...09-01-2018 @ 21:25 
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Frequents the HOUSE of GAIN.
Member 3836, 4175 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
TUESDAY - 09-JANUARY-2018

SQUAT

70kg x 9
70kg x 9
70kg x 9
70kg x 9
70kg x 9

DEADLIFT

110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3

CALF RAISES

70kg x 15
70kg x 15
70kg x 15

Very late session tonight started training about 8.

After not squatting for so long it took me a couple of sets to get my technique sorted and even then it was still s**t lol im sure this is going to be the longest lift to improve as its always been my worst lift.

I knew my legs were fatigued when they started to tremble as i went to grab the bar for deadlifts lol.

Overall not a bad session and again weights are still in the pitiful stage but on a plus my knee and groin held up quite comfortably, touch wood its stays that way for as long as possible.
tazIcon...10-01-2018 @ 07:11 
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he who does the volume wins
Member 2498, 3652 posts
SQ 160, BP 125, DL 225
510.0 kgs @ 109kgs UnEq
Good to see you back at it mate, good couple of sessions back, plenty of work done!
OxmanIcon...10-01-2018 @ 13:55 
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Likes tight rubber
Member 2981, 11058 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 93.7kgs UnEq
Good to see you back under the iron mate, hope you get some injury free progress this year.
nailsIcon...10-01-2018 @ 14:59 
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my wood got all bloody
Member 1001, 5643 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Nice to see you back mate. Cracking out the volume as ever. Fingers crossed you can have a good run at it this time.
stephen9069Icon...10-01-2018 @ 17:16 
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Frequents the HOUSE of GAIN.
Member 3836, 4175 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Cheers gents very much appreciated.

Will only be doing 4 days of lifting instead of 6 now so hopefully ill have more time to recover.
stephen9069Icon...10-01-2018 @ 17:25 
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Frequents the HOUSE of GAIN.
Member 3836, 4175 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
WEDNESDAY - 10-JANUARY-2018

Cardio:

Done my run which wasn't to bad considering i haven't done it in so long.
I managed to maintain a good steady pace and for the most i managed to regulate my breathing until the end once i was really fatigued but there is a mountain of room for improvement.
Will repeat again saturday.

Done some core work which i have neglected in the past and between each set i done some band work for my shoulders.

Weighed myself today and looks like my winter bulk was a bit of a fail i weighed in at 18st 12lbs which is the lightest iv been in a very long time but if i let my appetite get the better of me im sure that will shoot back up.
JohnIcon...10-01-2018 @ 23:29 
#biggef
Member 5263, 3384 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Hehe I am the master of the perma bulk diet lol Grin
stephen9069Icon...11-01-2018 @ 21:12 
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Frequents the HOUSE of GAIN.
Member 3836, 4175 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
John said:Hehe I am the master of the perma bulk diet lol Grin


Lol if i dont start watching what im eating then i might just master it myself.
stephen9069Icon...11-01-2018 @ 21:31 
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Frequents the HOUSE of GAIN.
Member 3836, 4175 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
THURSDAY - 11-JANUARY-2018

BENCH PRESS

80kg x 7
80kg x 7
80kg x 7
80kg x 7
80kg x 7
80kg x 7

BAND ASSISTED PULL UPS

BW(-20kg) x 3
BW(-20kg) x 3
BW(-20kg) x 3
BW(-20kg) x 3

SEATED DB SHOULDER PRESS

17.5kg x 10
17.5kg x 10
17.5kg x 10
17.5kg x 10

BARBELL ROWS

80kg x 10
80kg x 10
80kg x 10
80kg x 10

BODYWEIGHT DIPS

BW x 3
BW x 3


DB ROWS

40kg x 6
40kg x 6
40kg x 6
40kg x 6

Another late session after a long day but dragged myself out and got it done.

Im dropping the body weight dips they dont agree with my shoulder so will find an alternative.

Again not pushing stupid weights just continuing a nice slow return.

Squats tomorrow.
OxmanIcon...11-01-2018 @ 21:38 
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Likes tight rubber
Member 2981, 11058 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 93.7kgs UnEq
Masses of work mate and sensible dropping dips if they hurt, not worth it.
stephen9069Icon...11-01-2018 @ 21:43 
Avatar
Frequents the HOUSE of GAIN.
Member 3836, 4175 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Oxman said:Masses of work mate and sensible dropping dips if they hurt, not worth it.


Cheers mate slowly finding my groove.
Think i might throw in CGBP instead.
nailsIcon...12-01-2018 @ 09:47 
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my wood got all bloody
Member 1001, 5643 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
stephen9069 said:
Oxman said:Masses of work mate and sensible dropping dips if they hurt, not worth it.


Cheers mate slowly finding my groove.
Think i might throw in CGBP instead.


Great work mate, right back in at the deep end.

Don't overlook the humble push up. If you have good form they'll probably do what you want them to do. I see them as a good "health" movement but only when done with good form. A very underrated movement in my opinion, no-one is "too good" for push ups.
JohnIcon...12-01-2018 @ 10:02 
#biggef
Member 5263, 3384 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Nice work Stephen great to see you back regular like Happy

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