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Elliot's training log

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EllD90IconChest 7/5/1307-05-2013 @ 21:20 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
10 min treadmill warm up

Flat bench
8x60kg
8x80kg
2x5x90kg
2x4x90kg
2x3x90kg

Incline dumbbells each arm
2x6x40kg
2x6x32kg

3x8x14kg flys

Did a few assisted wide grip pull-ups and some curls.

Then finished off with 15 mins HIIT on the treadmill.

Good solid workout!
EllD90IconDeadlifts/squats 8/5/1308-05-2013 @ 23:39 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Post Edited: 13.05.2013 @ 14:09 PM by EllD90
Trained with my brother tonight at his gym, was good fun. Gymbox in Farringdon, London.

Warm up on rower and foam roller

Deadlifts
60kgx10
100kgx5
140kgx3
160kgx1
170kgx1
180kgx1 PB
140kgx5
Did a few tyre flips, rope swing things.

Chin-ups 5, 3, 3

Leg press - 4 sets up to 210kg

Squats
Barxplenty
60kgx5
80kgx5
100kgx5
120kgx3. Made sure I hit depth on every rep.

Was a good fun workout!

PB deadlift from tonight:

http://www.youtube.com/watch?v=O2Mu_ZReplA

First time I've video'd my deadlift, I need to get my arse down more and utilise the belt properly and push my core against it! Hopefully 200kg isn't far away!
EllD90IconShoulders/triceps09-05-2013 @ 23:17 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Strict press
10xbar
10x40kg
8x50kg
5x60kg
3x70kg push press
1x80kg push press

Seated DB press
28kgx8
34kgx6

3x10x10kg lat raises

CGBP
10x30kg
6x70kg
5x80kg
3x90kg
3x100kg - rough set, needed assistance.

Dips
10xbw
2x5xbw + 22kg db

Finished off with some push downs.

Good workout, overhead pressing is coming along well. Only really been doing it the last month, just did dumbbell work before.

Do people wear a belt when doing strict press?
EllD90IconWeekend training13-05-2013 @ 14:03 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
I went Saturday, did some rows, biceps and pullups. Workout was a load of s**t, not even going to bother writing it out.

Went yesterday too - Sunday 12/5/13.

5 min bike warm up

Squats - about 5x5, felt s**t.

Abs - hanging leg raises 3x10...more knee raises. 3x10 cable crunches, 3x10 decline bench raises/lifts thingy majiggy.

30 mins of HIIT on the treadmill - this felt good, well f**ked me!
Did 11 sprints for different intensities/times, with 90 sec rest in between.

Abs/cardio felt good, squats not so good.
EllD90IconChest/Upper back 13/5/1314-05-2013 @ 11:14 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Wanted to max out on bench but my mates wanted to train dumbbells, turned out in to a decent session!

Flat DB press - each arm
8x30kg
5x40kg
5x44kg
5x50kg
5x50kg

felt strong with these, 50kg sets were lightly assisted last couple.

Incline DB press - each arm
2x5x40kg
5x50kg
3x50kg

Flyes
10x14kg dumbbells - one set on decline, flat, then incline.

Assisted WG pullups
3x12

Barbell rows sset with stand DB curls. 3x10 each. 70kg rows, 16kg curls.

Did a couple of chinups and pullups with bodyweight, these are a major work in progress.

15 mins incline treadmill to finish off - overall a good workout!
EllD90Icon14/5/13 shoulders/triceps14-05-2013 @ 21:29 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Strict press
10x20kg
10x45kg
3x60kg
1x60kg
1x65kg
1x70kg PB

Push press
3x70kg
3x75kg
3x80kg PB

CGBP - few sets, didnt feel great tbh.

Speed bench 3x5x70kg - felt good, all paused.

Dips 5x5 bw

Circuit 40kg, 45kg, 50kg push downs, front raises 8kg dumbbells, side raises 8kg dumbbells.
5, 10, 15x3 really struggled on the last set.

2x500m row sprints with 1 min break in between.

Good workout!
EllD90IconSquats & deads 16/5/1316-05-2013 @ 17:25 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Post Edited: 16.05.2013 @ 17:25 PM by EllD90
5 min treadmill warm up
Squats
10xbar
8x60kg
5x80kg
Belt on
3x100kg
1x120kg
1x130kg
Failx140kg - stalled in locking out the top half, knew I had more in the tank
1x145kg PB, felt strong, out the hole, but again, grinded out the top half of the lift.

Deads
8x70kg
5x110kg
2x5x150kg - these felt hard, can usually rep this easy.
2x5x150kg belt on - these felt much stronger.

10x100kg leg press superset with 15x50kg leg extensions 3 sets no break

Good workout but confirmed I need some oly lifting shoes as I filmed my squats and my heels are still raising.
EllD90IconChest/Upper back 21/5/1321-05-2013 @ 09:52 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Trained with a friend at a new gym, called The Works in Barnet. Was an alright gym, expected it to be better.

Flat bench

20xbar
10x60kg
10x80kg
3x100kg
1x110kg - probably the first clean rep I've done on this weight, felt good.
fx115kg - almost had it, got it off the chest a couple of inches, then stalled.
8x80kg all paused
8x80kg - short rest.

Incline DB
2x5x37.5kg - chest was f**ked from the flat.

3x10x12.5kg flys

Lat pull downs working up the weight
3x10
3x5

Barbell rows - these weren't great, can't remember what sets I did.

Seated cable row - working up the weight, various reps.

Happy with my flat bench, not really happy with the rest of the workout.
EllD90IconShoulders/tris 22/5/1323-05-2013 @ 10:21 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Trained at Muscleworks gym in Bethnal Green today, enjoyed it. Seemed like a decent gym with all the equipment you could need!

Strict press
20xbar
8x40kg
3x5x50kg
2x5x60kg - these weren't great reps, but I got them up.

Seated DB press
6x30kg each arm
5x32.5kg
5x35kg

Dips
2x8 BW
2x5 BW + 10kg
1x5 BW + 20kg approx? (10kg+chain)

CGBP
8x60kg
5x80kg - wasn't 100% on these so gave em a miss.

Superset
Lat raise 8kg
Tricep push downs - working up the stack. 4 sets of 10 on each.

Single arm cable push down 15kg sset front bar raise 10kgx3

Good workout, although where my tricep/shoulder joins, I tweaked it a few weeks ago and it still isn't 100%. Causing me a little problem but nothing bad. Hopefully it will go away! Need to do some more shoulder/rotator cuff conditioning.
Funky_monkeyIcon...23-05-2013 @ 10:31 
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403 forbidden message
Member 160, 5121 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Good few PBs lately - you going to enter any comps?
EllD90Icon...23-05-2013 @ 10:49 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Cheers mate, finally feel like I've got myself into a good routine, where I'm making progress. Following a little plan I've made up myself, inspired from a few methods.

My brother wants to get involved in competing, similar strength/weight to myself. So it's something I may get into in the future, however for the moment, I want to focus on gym work, diet and getting stronger/working on technique. Perhaps later in the year, I'll enroll on a powerlifting course at the Bethnal Green club.
EllD90IconDeadlifts/squats 23/5/1324-05-2013 @ 09:39 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Post Edited: 24.05.2013 @ 10:16 AM by EllD90
Deadlifts
5x70kg
5x110kg
Belt on
3x150kg
3x3x170kg rep & set PB - very happy with these. Only ever worked one double on 170kg before.
First set felt very strong, other sets were ok. No real grinders.

Squats
12xbar
10x60kg
8x80kg
8x100kg
Belt on
8x110kg
8x120kg
Filmed my last set, depth wasn't quite there, but not terrible.

3x10 leg press. 110kg, 130kg, 150kg. s**tty machine.
3x10 leg extensions 50kg, 75kg, 75kg.
Did some random cable rows 10x65kg, 2x10x87kg

Very happy with the deadlifts, using the belt much better and got the reps I came for.
Squats were ok, got the volume I wanted but maybe not the depth. Really need a pair of weightlifting shoes. Really struggling to not raise my heels.
EllD90Icon25/5/1326-05-2013 @ 20:31 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Bit of this bit of that.
Did some speed work, everything had a 30 second break between each set.

Bench 5x3x70kg
Deadlift 5x3x100kg
Squat 5x3x60kg

Chin-ups 6,4, 4.
Bicep work - concentrated curls & barbell curls.
Ab stuff - knee raises, cable crunches & ab rollouts.

4x500m rowing sprints 1 min break between each sprint.
All between 1min 40&50 secs

Nice fun productive workout.
EllD90IconChest/upper back 27/5/1327-05-2013 @ 18:29 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Flat bench
12xbar
10x60kg
10x80kg
10x85kg
8x90kg - rep PB, was going for 10 Unhappy
Incline DB - each arm
3x5x42kg

Cable crossovers
3x10x10kg each side

Back
Loads of assisted wide grip and neutral grip pull-ups
3x10x60kg barbell rows
Few t-bar and seated rows.

Good workout, shame I didn't get the 10 on 90kg!
EllD90IconShoulders/triceps 28/5/1328-05-2013 @ 20:28 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Strict press
10x20kg
10x45kg

Push press
3x60kg
3x70kg
3x80kg
1x85kg PB, followed by 2 fails
2x85kg rep PB

Seated DB press
10x24kg
10x28kg
6x32kg - wanted 10 reps, should've stayed on the 28s.

3x10x8kg each arm lat raises
Few other rotator bits

3x10 BW dips
Cables
3x5 push downs 40,42.5,45kg
3x10 each arm push downs 7.5kg

Good workout, first time using a belt on shoulder pressing, felt good and also got a single and double PB with the push press. Feel like my shoulders are really coming along! The 85s were a bit rough, but I got them!

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