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» Stephen9069 Training Journal (Go to post)29-05-2018 @ 18:55 
TUESDAY - 29-MAY-2018

SQUAT - WEEK 2 - DAY 1

20kg x 10
90kg x 5

112.5kg x 4
112.5kg x 4
112.5kg x 4
112.5kg x 4
112.5kg x 4
112.5kg x 4

DEADLIFT

130kg x 5
130kg x 5
130kg x 5
130kg x 5
130kg x 5

BAND ASSISTED PULL UPS

BW(-20kg) x 5 - close neutral grip
BW(-20kg) x 5
BW(-20kg) x 5
BW(-20kg) x 5

BARBELL ROWS

90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5

» Stephen9069 Training Journal (Go to post)29-05-2018 @ 18:47 
nails said:Very nice systematic training mate, a pleasure to see. I hope your daughter heals up quick, it's so horrible when something like that happens. You feel so damn helpless.


Cheers mate shes doing as well as can be expected she cant get comfortable because of it, the surgeon said we were quite lucky to catch it when we did it was in a bad way apparently.
» i want to cast a biggef stronger shadow. (Go to post)28-05-2018 @ 21:12 
John said:Well what a s**t show, I decided to try the power rack for benching and found I couldn't unrack without looking retraction and tight position or unpack was to low puting a horrible amount of pressure through my shoulders,the bench itself was to narrow and to high, managed a set of 5 @ 160 fail @180 wanted some doubles atleast.basically a write off
Anyway carried on with my accessories floor pin press 3sets of 6x120
Db press 3x10@40kg
Tricep hammer ext narrowx15 midx15 wide x15 3sets ss with YTWL X 3x12 :/


How come you decided to use the power rack ? was the bench already taken ?

Considering you didn't have your normal setup that's still some very strong benching mate
» Nails Log (Go to post)28-05-2018 @ 21:07 
squatting is looking strong as always mate
» Ox's Journal Of Insanity (Go to post)28-05-2018 @ 21:06 
Post Edited: 28.05.2018 @ 21:06 PM by stephen9069
not sure why you would do cardio at home if you have loads of equipment in the gym just doesn't make sense lol Grin

Very strong pulling also mate

What are you weighing at now mate ?
» Stephen9069 Training Journal (Go to post)28-05-2018 @ 20:59 
MONDAY - 28-MAY-2018

BENCH PRESS

20kg x 10
70kg x 8

90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5

SEATED MILITARY PRESS

50kg x 8
50kg x 8
50kg x 8
50kg x 8

INCLINE DB PRESS

25kg x 12
25kg x 12
25kg x 12
25kg x 12

DB SIDE RAISES

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

Been a hectic 2 days my daughter has been in hospital since Sunday morning waiting to get her appendix removed. Got home at 7 today and forced myself out to the garage to get it done.
» Stephen9069 Training Journal (Go to post)28-05-2018 @ 20:52 
John said:Great stuff mate injury free and progressing nicely Happy


cheers mate slowly plodding along, seems to be working so cant knock it really lol
» Stephen9069 Training Journal (Go to post)26-05-2018 @ 18:15 
SATURDAY - 26-MAY-2018

SQUAT - WEEK 1 - DAY 3

20kg x 10
90kg x 5

112.5kg x 2
112.5kg x 2
112.5kg x 2
112.5kg x 2
112.5kg x 2
112.5kg x 2

RACK PULL

140kg x 3
140kg x 3
140kg x 3
140kg x 3
140kg x 3
140kg x 3
140kg x 3

BAND ASSISTED PULL UPS

BW(-20kg) x 5
BW(-20kg) x 5
BW(-20kg) x 5
BW(-20kg) x 5

DB ROWS

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

» Ox's Journal Of Insanity (Go to post)24-05-2018 @ 22:33 
Very strong pulling as always mate
» Nails Log (Go to post)24-05-2018 @ 22:29 
The good old Z press haven't done that one in years might have to give that a try again sometime in the near future. strong pressing as always mate
» Stephen9069 Training Journal (Go to post)24-05-2018 @ 22:15 
THURSDAY - 24-MAY-2018

SQUAT - Week 1 - Day 2

20kg x 10
90kg x 5

112.5kg x 3
112.5kg x 3
112.5kg x 3
112.5kg x 3
112.5kg x 3
112.5kg x 3

INCLINE BENCH PRESS

70kg x 8
85kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 5

DB SHOULDER PRESS

20kg x 8
20kg x 8
20kg x 8
20kg x 8

CGBP

80kg x 6
80kg x 6
80kg x 6
80kg x 6
80kg x 6

Day 2 complete will be doing my last squat of the week on Saturday.

Have definitely been in a calorie surplus for the last 2 weeks and its been needed especially with starting this routine and also getting sick of constantly tracking calories and sitting in a deficit, I will get back on track with my diet but it wont be as aggressive and aim for the weight loss to be over the next 8-9 months.

» Stephen9069 Training Journal (Go to post)24-05-2018 @ 22:03 
nails said:Numbers still creeping up nicely mate. I think something like Russian squat routine will be good for you, it will provide a focal point. Obviously I'm biased here but I think some sort of martial art would be good for you.


Cheers mate its definitely gave me a bit of direction and I like that it increases in volume before the increase in weight. As for any martial arts were im currently located it would be a bit to far to travel to any sort of club would be a 45 minute trip one way. I will admit powerlifting has been giving me a few thoughts but id have to obviously improve my numbers and also work on being able to rotate my grip again. At the minute just not sure.
» i want to cast a biggef stronger shadow. (Go to post)23-05-2018 @ 20:42 
John said:Cheers guys,made a bit of a pigs ear of this cycle but I still think I should see a result of some kind at the end,


numbers are all looking very strong mate, definitely going to show some results
» Nails Log (Go to post)23-05-2018 @ 20:38 
that front squat flew up mate and that's some brutal hold on the deadlifting well done mate
» Ox's Journal Of Insanity (Go to post)23-05-2018 @ 20:36 
some cracking sessions there mate and s**t news about the car, will it stop training or are you within walking distance to the gym ?

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