Stephen9069 Training Journal
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FRIDAY - 06.11.2015
POWER CLEAN / STRICT PRESS / FRONT SQUAT
40kg x 1
50kg x 1
60kg x 1
70kg x 1
80kg x 1
90kg x 1 (Power Clean Only)
100kg x 1 (Power Clean Only)
WIDE GRIP HIGH TO LOW PULL DOWNS
80kg x 8
80kg x 8
80kg x 8
80kg x 8
80kg x 8
80kg x 8
INCLINE DUMBELL PRESS
17.5kg x 12
20kg x 10
22.5kg x 8
25kg x 6
27.5kg x 6
30kg x 6
32.5kg x 6
35kg x 6
37.5kg x 6
BENCH PRESS
60kg x 10
90kg x 5
110kg x 1
120kg x 1
130kg x 1
DUMBELL ROWS
25kg x 8
25kg x 8
25kg x 8
25kg x 8
25kg x 8
25kg x 8
Finished off doing some face pulls and band pull aparts for my shoulder.
My bench press technique is really off after not doing it for so long but im happy with the 130kg it felt comfortable on my shoulder and there was no sticking or grinding the rep out which i was pleased with, im going to drop the weight down to 100kg and build from there.
POWER CLEAN / STRICT PRESS / FRONT SQUAT
40kg x 1
50kg x 1
60kg x 1
70kg x 1
80kg x 1
90kg x 1 (Power Clean Only)
100kg x 1 (Power Clean Only)
WIDE GRIP HIGH TO LOW PULL DOWNS
80kg x 8
80kg x 8
80kg x 8
80kg x 8
80kg x 8
80kg x 8
INCLINE DUMBELL PRESS
17.5kg x 12
20kg x 10
22.5kg x 8
25kg x 6
27.5kg x 6
30kg x 6
32.5kg x 6
35kg x 6
37.5kg x 6
BENCH PRESS
60kg x 10
90kg x 5
110kg x 1
120kg x 1
130kg x 1
DUMBELL ROWS
25kg x 8
25kg x 8
25kg x 8
25kg x 8
25kg x 8
25kg x 8
Finished off doing some face pulls and band pull aparts for my shoulder.
My bench press technique is really off after not doing it for so long but im happy with the 130kg it felt comfortable on my shoulder and there was no sticking or grinding the rep out which i was pleased with, im going to drop the weight down to 100kg and build from there.
Good to see you getting the sessions in mate, loads of work getting done, you'll soon be back to where you were at this rate 
Oxman said:Good to see you getting the sessions in mate, loads of work getting done, you'll soon be back to where you were at this rate
Cheers mate it feels good and sore to be getting back in to it. Still cant bring myself to deadlift just yet but hopefully after christmas ill test qere its at them i have a good program to run.
MONDAY - 09.11.2015
CHEST
DUMBELL PRESS
22.5kg x 12
25kg x 10
27.5kg x 8
30kg x 6
32.5kg x 6
35kg x 6
37.5kg x 6
40kg x 6
42.5kg x 6
INCLINE DUMBELL PRESS
20kg x 12
22.5kg x 10
25kg x 8
27.5kg x 6
30kg x 6
32.5kg x 6
35kg x 6
37.5kg x 6
40kg x 6
BAND PULL APARTS
X 8
X 8
X 8
X 8
X 8
X 8
X 8
X 8
Had a busy day today but instead of my usual of just skipping the session i dragged myself down to a local gym which aint the best but had all i needed for a quick 40 minute session.
CHEST
DUMBELL PRESS
22.5kg x 12
25kg x 10
27.5kg x 8
30kg x 6
32.5kg x 6
35kg x 6
37.5kg x 6
40kg x 6
42.5kg x 6
INCLINE DUMBELL PRESS
20kg x 12
22.5kg x 10
25kg x 8
27.5kg x 6
30kg x 6
32.5kg x 6
35kg x 6
37.5kg x 6
40kg x 6
BAND PULL APARTS
X 8
X 8
X 8
X 8
X 8
X 8
X 8
X 8
Had a busy day today but instead of my usual of just skipping the session i dragged myself down to a local gym which aint the best but had all i needed for a quick 40 minute session.
TUESDAY - 10.11.2015
LEGS
SQUAT
60kg x 12
70kg x 10
80kg x 8
90kg x 6
100kg x 6
LEG PRESS
100kg x 15
130kg x 12
160kg x 10
200kg x 8
LEG CURLS
45kg x 8
45kg x 8
45kg x 8
45kg x 8
45kg x 8
45kg x 8
LEG EXTENSIONS
40kg x 8
40kg x 8
40kg x 8
40kg x 8
40kg x 8
40kg x 8
CALF PRESS
100kg x 15
130kg x 12
160kg x 10
200kg x 8
My bad knee is sore now there was a slight pop on the squatting so im just going to use leg press as my main leg exercise theres no need to torture myself with an exercise that causes me more problems than positives.
LEGS
SQUAT
60kg x 12
70kg x 10
80kg x 8
90kg x 6
100kg x 6
LEG PRESS
100kg x 15
130kg x 12
160kg x 10
200kg x 8
LEG CURLS
45kg x 8
45kg x 8
45kg x 8
45kg x 8
45kg x 8
45kg x 8
LEG EXTENSIONS
40kg x 8
40kg x 8
40kg x 8
40kg x 8
40kg x 8
40kg x 8
CALF PRESS
100kg x 15
130kg x 12
160kg x 10
200kg x 8
My bad knee is sore now there was a slight pop on the squatting so im just going to use leg press as my main leg exercise theres no need to torture myself with an exercise that causes me more problems than positives.
WEDNESDAY - 11.11.15
SHOULDERS
MILITARY PRESS
30kg x 12
35kg x 10
40kg x 8
45kg x 6
SEATED DUMBELL PRESS
17.5kg x 12
20kg x 10
22.5kg x 8
25kg x 6
DUMBELL SIDE RAISES
7.5kg x 15
7.5kg x 15
7.5kg x 15
Just quick and easy for that session.
My knee has a bit of swelling around it from squatting but its not to painful so will take it easy for the time being.
SHOULDERS
MILITARY PRESS
30kg x 12
35kg x 10
40kg x 8
45kg x 6
SEATED DUMBELL PRESS
17.5kg x 12
20kg x 10
22.5kg x 8
25kg x 6
DUMBELL SIDE RAISES
7.5kg x 15
7.5kg x 15
7.5kg x 15
Just quick and easy for that session.
My knee has a bit of swelling around it from squatting but its not to painful so will take it easy for the time being.
Good work mate, watch that knee though, squats really do not agree with you do they?
Good to see bench feeling ok though mate.
Good to see bench feeling ok though mate.
Oxman said:Good work mate, watch that knee though, squats really do not agree with you do they?
Good to see bench feeling ok though mate.
Good to see bench feeling ok though mate.
Cheers mate
Yeah i agree squats have been my biggest issue for a very long time even when my legs were at there strongest my squat never improved so im done with them ill hit my legs with leg press from now on.
Post Edited: 13.11.2015 @ 19:19 PM by stephen9069
So my knee has got progressively worse throughout the day. It doesnt help that its my bad knee that i damaged from a car accident a few years ago
https://www.tmuscle.co.uk/attachments/20151113_185113-jpg.41831/
MONDAY - 16.11.2015
CHEST
DUMBELL BENCH PRESS
20kg x 12
22.5kg x 10
25kg x 8
30kg x 6
30kg x 6
35kg x 6
35kg x 6
40kg x 6
40kg x 6
INCLINE DUMBELL PRESS
20kg x 12
22.5kg x 10
25kg x 8
30kg x 6
30kg x 6
32.5kg x 6
32.5kg x 6
35kg x 6
35kg x 6
BODY WEIGHT DIPS (BW = 19st 8lbs)
BW x 8
BW x 8
BW x 8
BW x 8
BW x 8
BW x 8
Finished with some bi's and tri's after that.
My knee is still swollen and sore so tomorrow's leg session (minus squatting) will be interesting.
CHEST
DUMBELL BENCH PRESS
20kg x 12
22.5kg x 10
25kg x 8
30kg x 6
30kg x 6
35kg x 6
35kg x 6
40kg x 6
40kg x 6
INCLINE DUMBELL PRESS
20kg x 12
22.5kg x 10
25kg x 8
30kg x 6
30kg x 6
32.5kg x 6
32.5kg x 6
35kg x 6
35kg x 6
BODY WEIGHT DIPS (BW = 19st 8lbs)
BW x 8
BW x 8
BW x 8
BW x 8
BW x 8
BW x 8
Finished with some bi's and tri's after that.
My knee is still swollen and sore so tomorrow's leg session (minus squatting) will be interesting.
Wayne_Cowdrey said:I did my ribs in on leg press.
Lol i dont think ill need to worry to much about the weight for now because of my knee. Saying that it would just be my luck ill injure myself falling out of the machine.
TUESDAY 17.11.15
LEG PRESS
100kg x 25
100kg x 25
100kg x 25
100kg x 25
CALF PRESS
100kg x 15
100kg x 15
100kg x 15
100kg x 15
100kg x 15
100kg x 15
LEG EXTENSIONS
40kg x 10
40kg x 10
40kg x 10
40kg x 10
40kg x 10
40kg x 10
LEG CURLS
40kg x 10
40kg x 10
40kg x 10
40kg x 10
40kg x 10
40kg x 10
My knee held up relatively ok its a bit sore now but will take some pain killers and ice it.
LEG PRESS
100kg x 25
100kg x 25
100kg x 25
100kg x 25
CALF PRESS
100kg x 15
100kg x 15
100kg x 15
100kg x 15
100kg x 15
100kg x 15
LEG EXTENSIONS
40kg x 10
40kg x 10
40kg x 10
40kg x 10
40kg x 10
40kg x 10
LEG CURLS
40kg x 10
40kg x 10
40kg x 10
40kg x 10
40kg x 10
40kg x 10
My knee held up relatively ok its a bit sore now but will take some pain killers and ice it.
WEDNESDAY - 18.11.15
SHOULDERS
SEATED DUMBELL PRESS
12.5kg x 12
15kg x 10
17.5kg x 8
20kg x 6
22.5kg x 6
25kg x 6
27.5kg x 6
30kg x 6
32.5kg x 6
DUMBELL SIDE RAISES
10kg x 10
10kg x 10
10kg x 10
10kg x 10
10kg x 10
10kg x 10
FACE PULLS
10 plates x 10
10 plates x 10
10 plates x 10
10 plates x 10
10 plates x 10
10 plates x 10
Nothing standing as my knee is a bit tender after last nights session and a long day at work today. I just went in for a quick session in and out in about 45 minutes.
Back and maybe some leg press tomorrow.
SHOULDERS
SEATED DUMBELL PRESS
12.5kg x 12
15kg x 10
17.5kg x 8
20kg x 6
22.5kg x 6
25kg x 6
27.5kg x 6
30kg x 6
32.5kg x 6
DUMBELL SIDE RAISES
10kg x 10
10kg x 10
10kg x 10
10kg x 10
10kg x 10
10kg x 10
FACE PULLS
10 plates x 10
10 plates x 10
10 plates x 10
10 plates x 10
10 plates x 10
10 plates x 10
Nothing standing as my knee is a bit tender after last nights session and a long day at work today. I just went in for a quick session in and out in about 45 minutes.
Back and maybe some leg press tomorrow.
123456789107677787980818283848586