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» Stephen9069 Training Journal (Go to post)27-03-2018 @ 19:40 
Cheers gents definitely learned my lesson I cant handle another prolonged period out again.
» Stephen9069 Training Journal (Go to post)27-03-2018 @ 19:38 
TUESDAY - 27-MARCH-2018

BENCH PRESS

20kg x 30
70kg x 10
80kg x 8
92.5kg x 5
92.5kg x 5
92.5kg x 5
92.5kg x 5
92.5kg x 5

MILITARY PRESS

52.5kg x 6
52.5kg x 6
52.5kg x 6
52.5kg x 6
52.5kg x 6

INCLINE DB PRESS

35kg x 8
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

My elbow is still giving me a little grief at the minute but still managed a small increment.

Rest tomorrow.

» Stephen9069 Training Journal (Go to post)26-03-2018 @ 20:33 
Oxman said:Yup its building well mate and you're doing it sensibly...coming back really well and its well deserved.


Cheers mate very much appreciated.
» Stephen9069 Training Journal (Go to post)26-03-2018 @ 20:32 
MONDAY - 26-MARCH-2018

SQUAT

70kg x 10
85kg x 8
102.5kg x 5
102.5kg x 5
102.5kg x 5
102.5kg x 5
102.5kg x 5

DB ROWS

35kg x 8
35kg x 8
35kg x 8
35kg x 8

BAND ASSISTED PULL UPS

BW(-20kg) x 6 - Overhand grip
BW(-20kg) x 6 - Wide neutral grip
BW(-20kg) x 6 - Overhand grip
BW(-20kg) x 6 - Wide neutral grip

DB REAR FLYES

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

Going to rotate between squat and deadlift on pull days to give me a little longer between deadlift sessions so deadlift will be roughly every 8 days but it will allow me to up the frequency on my squatting to 3 to 4 times a week.

Another increment on the squatting which I'm happy about and form is feeling good aswell.

Bench press tomorrow.

» Stephen9069 Training Journal (Go to post)26-03-2018 @ 15:59 
nails said:Awesome mate, great work. The slow march looks like its bearing fruit now, I mean you're lifts are starting to edge above anything you'd see in a commercial gym.


Cheers mate slow and steady will hopefully pay off in the long run especially while slowly losing weight. Fingers crossed finish this year on a positive with some respectable numbers.
» Stephen9069 Training Journal (Go to post)24-03-2018 @ 15:46 
SATURDAY - 24-MARCH-2018

SQUAT

70kg x 10
85kg x 8
100kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5

CALF RAISES

100kg x 15
100kg x 15
100kg x 15

-----Super set with-----

BW CALF RAISES

BW x 15
BW x 15
BW x 15

First mini goal hit with squatting and all pain free which is a good sign. Next goal is 125kg x 5 x 5.

» Stephen9069 Training Journal (Go to post)24-03-2018 @ 15:43 
John said:Great stuff and on you go boom Happy


Cheers mate
» Ox's Journal Of Insanity (Go to post)23-03-2018 @ 16:11 
Another cracking session mate and squats are looking good.

How do you find those kneeling squats on your knees ? Iv never seen them before.
» Stephen9069 Training Journal (Go to post)23-03-2018 @ 16:07 
FRIDAY - 23-MARCH-2018

INCLINE BENCH PRESS

20kg x 20
70kg x 8
75kg x 6
75kg x 6
75kg x 6
75kg x 6
75kg x 6

SLIGHT INCLINE DB PRESS

35kg x 8
35kg x 8
35kg x 8
35kg x 8

DB SHOULDER PRESS

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

DB SIDE RAISES

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

Feeling a little rusty on the incline press but I'm sure after a couple more sessions it will be all good.
A slight increase in all the weights will build on the reps now before upping the weight.

Squat tomorrow.
» Stephen9069 Training Journal (Go to post)23-03-2018 @ 16:01 
Oxman said:Up to 160kg deads...things building nicely mate!! You'll be back pulling 300kg soon at this rate!


cheers mate it didn't feel to bad but I think while I'm in a calorie deficit its going to be a little longer than expected I'm slowly noticing as the weight on the bar increases that I'm lacking a little power at certain points but hopefully once I'm at happy body weight and it all levels out strength should improve a lot better.
» Stephen9069 Training Journal (Go to post)22-03-2018 @ 18:34 
THURSDAY - 22-MARCH-2018

DEADLIFT

70kg x 10
120kg x 8
135kg x 5
160kg x 3
160kg x 3
160kg x 3

BAND ASSISTED PULL UPS

BW(-20kg) x 5 - Overhand grip
BW(-20kg) x 5 - Wide Neutral grip
BW(-20kg) x 5 - Overhand grip
BW(-20kg) x 5 - Wide neutral grip

DB ROWS

35kg x 6
35kg x 6
35kg x 6
35kg x 6

DB REAR FLYES

10kg x 9
10kg x 9
10kg x 9
10kg x 9

Struggling a little today strength seems a little down I think it could be because I'm in a deficit or it could be that I need to man up lol.
Weight is still slowly coming down and noticing a few changes. As for appetite I'm at that point now during the week when I'm craving something sweet lol.

Pressing again tomorrow.
» Ox's Journal Of Insanity (Go to post)21-03-2018 @ 21:37 
smashing out the PB's mate and that overhead looked good for more aswell
» Nails Log (Go to post)21-03-2018 @ 21:31 
another strong session mate, your another one looking bigger these days lol
» Stephen9069 Training Journal (Go to post)21-03-2018 @ 21:28 
John said:
You are always in he wars my man, but you still get s**t done Happy


lol I'm a walking accident most days
» Stephen9069 Training Journal (Go to post)21-03-2018 @ 21:27 
nails said:
Ha absolutely. Pain free lifting will set you up for years, I appreciate longevity more now than I ever thought I would.


Definitely mate iv made a lot of technique changes especially to my squatting and deadlifting and the excessively long build up has helped that process for the first time I can say I feel a lot more confident with my squatting.

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