REGISTER AN ACCOUNT
Who's Online - 1 member and 79 guests

Elliot's training log

Users viewing topic: & 1 Guest

12345678910 ... ... 5960616263646566676869

EllD90IconElliot's training log22-04-2013 @ 12:25 
Avatar
Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Post Edited: 24.06.2013 @ 13:32 PM by EllD90
Found out about this forum through LeedsMiniPower (via another forum), so thought I'd sign up and get a journal going for some help, advice and to keep track of my progress...or lack of!

I'm 22, from Essex..I know most of you guys are from up North so hope you'll be just as friendly Wink

Been training consistently for the last year and a half, 3 times a week. Deadlifting for the last 6 months and started training legs over the last 3 months - yes I'm a silly boy!

Current PBs 22/4/13: 140kg Squat, 110kg bench, 170kg deadlift.

I'm hovering around 17st at the moment and guess my long term goal is to be strong as f**k and get a bit leaner. Would like to shift off 7-10kg of fat!

I think I'd like to hit the 500kg combined, sub 100kg bw in 2013. 200kg deadlift, 180kg squat & a 120KG+ bench. Would also like to get a 100KG overhead. Lets see how I progress eh!

EDIT: 24th June - Already hit 200kg deadlift, 120KG bench, squat has only gone up to 145KG - really need to work on it. Overhead is now at 85kg, reckon I've got a 90kg in me. My bodyweight has remained the same Unhappy

New 2013 targets: 5 plate deadlift, 4 plate squat, 3 plate bench, 2 plate overhead. That would be very nice. Although I don't know how well my bench will carry on progressing, will definitely want 130kg this year.
Funky_monkeyIcon...22-04-2013 @ 12:39 
Avatar
403 forbidden message
Member 160, 5121 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Hi Elliot, welcome to the forum.

Best of luck with the goals. Out of interest - where in Essex do you train?
EllD90Icon15th April training week22-04-2013 @ 12:44 
Avatar
Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Post Edited: 16.09.2013 @ 21:34 PM by EllD90
So this was last weeks workout, and is usually how my week goes.

Tuesday - Bench

5 min treadmill
Some rotator cuff warm ups.

Flat bench

Barx10
50kgx10
80kgx8
90kgx6
105kgx3 (not so clean)
110kgx3 assisted

Incline dumbbells
40kgx6
44kgx4
50kgx3

Cable crossovers
10kg each side x10x3

Wednesday - legs and back

Squats - these were terrible, putting too much weight on my wrists, need to work on technique. Previous week worked 60kgx8, 80kgx8, 100kgx8, 120kgx6.

Gave up on these then went on to deads. Have been working on deficit deads with smaller plates recently which have really helped as I was struggling to get my bigger weight off the floor. So this week was heavy:

Deads -
70kgx5
110kgx5
150kgx3 (Belt on - first time using a belt with deadlifts)
170kgx2 (PB) previous was a 165KG single.
180kgxf

Barbell Rows - 70kgx3x10
Assisted WG pullups - 4 sets working up to 6x40kg assistance.
Leg press 80kgx10, 110kgx10x2
Leg exts 40kgx10, 60kgx10, 70kgx10.

Finished off with some sprints on the rower.
500m sprint, rest 1 min x4

Saturday - Shoulders + circuit/assistance

10 min treadmill warm up

Standing BB press - first rep cleaned.
barx10
40kgx6
50kgx6
55kgx6
60kgx4

Seated db press
30kgx6
34kgx6

Dips BW 3x8
Pushdowns 30kgx10 40kgx8x2
Ab stuff

Circuit stuff, this was very hard and was dying by the 3rd round and final!

1-2 min rest between circuits.

14kgx15 dumbbells curls
15 box jumps
7kgx10 lat/front raises
16kgx10 kettlebell floor to overhead each arm
32kgx15 kettlebell swings
15xbw pressups
front, left side and right side plank til failure.

I'm happy with progress on most things however my bench and squat need some technical work and I need to introduce more cardio! Feel free to criticise my workout and give me any pointers.

Shall try and get some videos up soon, hopefully you guys can pull apart my technique and help me improve.

Looking forward to updating this properly and making some improvements!
EllD90Icon...22-04-2013 @ 12:48 
Avatar
Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Post Edited: 22.04.2013 @ 12:48 PM by EllD90
Hi mate,
I train at the Virgin Active in Chigwell. I've got the hardcore Muscleworks on my doorstep at work (Bethnal Green).

I guess I haven't really outgrown my gym, it has most of the things I need and enjoy the social side of things there.

Where do you train?
EllD90Icon23/4/13 workout23-04-2013 @ 22:26 
Avatar
Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Plan was for a chest workout and bit of back, ending up doing quite a few bits.
Was dying from the heat after benching as the air con wasn't working, yes I need to man up!

Flat bench

20xbar
6x60kg
6x80kg
6x3x92.5kg
Repped them out, they didn't really fly up, but I got all the reps I wanted and had no spotter tonight!

Incline DBs

2x5x42kg
3x42kg

3x10x10kg cable crossovers

Dips 3x8 BW

Light squats
6x60kg
3x3x80kg - really need to sort my technique as my wrists are flaring up from these. Clearly not positioning the bar properly, any pointers?

3x10x60kg BB rows sset with
3x15x60kg shrugs

Finished up with all different grips assisted pull-ups/chin-ups

Then a 10 min incline walk and a stretch.

Also did a 5k run in 29mins last night which I was really happy with, need to up my cardio majorly if I want to shift this fat!
LuuuuuukeyIcon...24-04-2013 @ 11:48 
Avatar
Hill sprints are fun!
Member 731, 3253 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq
EllD90 said:
Also did a 5k run in 29mins last night which I was really happy with, need to up my cardio majorly if I want to shift this fat!


Depends what your priorities are. You can get rid of fat without running and therefore without having an impact upon your lifting.
Funky_monkeyIcon...24-04-2013 @ 12:32 
Avatar
403 forbidden message
Member 160, 5121 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Post Edited: 24.04.2013 @ 12:32 PM by Funky_monkey
I live and train in north London. I have Zone gym right next to work (Hornsey/Turnpike Lane.) I was asking on the offchance that you were near Brentwood as I have a couple of people that would be interested in training at a proper gym .

You know there's Bethnal Green Weightlifting Club in er... Bethnal Green, right? Some good powerlifters there. One of them smells really bad though.
EllD90Icon...24-04-2013 @ 13:59 
Avatar
Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
I struggle to get my diet perfect, so surely cardio of some sort is the best way to shift fat? I don't feel like it affects my training?

I have recently found out about the BG Weightlifting Club, but it seems I have to enroll in a 10 week course and I'd only be able to go once a week. They only have mixed ability courses too at the moment. I guess I'd be at an intermediate level which they don't have available as an evening course right now. I couldn't really get all the information I wanted out of the operator!
EllD90Icon24/4/13 - deadlifts/legs24-04-2013 @ 21:08 
Avatar
Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
5 min treadmill warm up

Squats
60kgx8
80kgx5
100kgx2x3
Belt on
120kgx3
130kgx3
130kgx1
They felt good tonight and with a thumbless grip I'm getting almost zero strain on my wrists. Very happy!

Deadlifts
70kgx5
110kgx5
150kgx5
Belt on
150kgx2x5

Didn't feel great but were always going to be hard work, got them all up!

3x10 leg press superset with 3x10 barbell curls
3x10 leg extensions

Finished off with some foam rolling, stretching and a steam.

Good workout overall, air con stil broke at the gym! Definitely going in the right direction with my squats and deadlifts at the moment.
EllD90Icon26/4/13 Shoulders/triceps etc..27-04-2013 @ 10:38 
Avatar
Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Post Edited: 27.04.2013 @ 10:39 AM by EllD90
Strict press
barx10
40kgx8
50kgx5
60kgx4, 5th push press
70kgx1 push press
80kgx1 push press PB - really happy with this, only done push press a couple of time before, and only ever got 70kg above my head.

Seated db press (each arm)
26kgx5
34kgx5
38kgx5

3x20x90kg shrugs

Did some front and side raises, rotator cuff etc...

Tricep work
1x10x30kg pushdowns
2x10x40kg pushdowns

CG bench (thumb length into the grip)
5x60kg
2x3x80kg
3x3x90kg - was happy with these, felt good. Not something I do often.

3x8 BW dips
5xBW + 12KG DB
3xBW + 20KG DB
6x BW
Need a dip belt really!

Hammer curls
10x14kg each arm
10x18kg each arm

Good workout overall, enjoyed it and wasn't expecting the 80KG push press.
LeedsMiniPowerIcon...30-04-2013 @ 23:09 
Getting fat is just as dumb as using PED's
Member 3387, 2532 posts
SQ 275, BP 200, DL 290
765.0 kgs @ 114kgs UnEq
Hello and welcome, training is looking good.

Time to get big and lift big now.
EllD90Icon...30-04-2013 @ 23:13 
Avatar
Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Tell me about it! Thought coming on here would encourage me to get lifting stronger!
EllD90IconSquats/deads 30/04/1330-04-2013 @ 23:17 
Avatar
Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Squats
10xbar
10x60kg
5x80kg
5x100kg
Belt on
5x120kg
5x125kg

Deads
10x70kg
5x100kg
5x140kg
Belt on
5x160kg PB

Rack pulls from the knee - didnt get a chance to do anymore!
5x200kg

Leg press, leg extensions and some bicep curls - 3 sets of each.
EllD90Icon1/5/1302-05-2013 @ 10:13 
Avatar
Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Chest session - was a load of s**t. f**ked from deads/squats on Tuesday, also went go karting yesterday, so my wrists were f**ked from that!

flat bench

barxplenty
60kgx10
80kgx6
92.5kgx3x4 - these felt awful!

Incline dumbbells
32kgx8
38kgx8
40kgx8
These felt much better than the flat.

Then did a few cable flys etc...Had no time for this workout so swiftly left!
EllD90Icon2/5/1303-05-2013 @ 09:44 
Avatar
Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Strict press
barx10
40kgx10
50kgx8
55kgx2x5

Few raises etc... Went to do seated dumbbell press but the angle of the benches at the gym I went to tonight were absolute s**te, so just gave up.

Close grip bench
5x60kg
5x80kg
3x3x90kg - really liking these!

Dips
BW 3x8
BW + 20KG 2x5

Some pushdowns and bicep shizzle

Finished off with 15 min incline walk and a good stretch/foam roller. Good workout but pissed off with their stupid benches!

12345678910 ... ... 5960616263646566676869

© Sugden Barbell 2024 - Mobile Version - Privacy - Terms & Conditions