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Elliot's training log

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EllD90		Chest 7/5/13	07-05-2013 @ 21:20
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!

EllD90		Deadlifts/squats 8/5/13	08-05-2013 @ 23:39
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!

EllD90		Shoulders/triceps	09-05-2013 @ 23:17
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?

EllD90		Weekend training	13-05-2013 @ 14:03
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 st, not even going to bother writing it out. Went yesterday too - Sunday 12/5/13. 5 min bike warm up Squats - about 5x5, felt st. 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.

EllD90		Chest/Upper back 13/5/13	14-05-2013 @ 11:14
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!

EllD90		14/5/13 shoulders/triceps	14-05-2013 @ 21:29
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!

EllD90		Squats & deads 16/5/13	16-05-2013 @ 17:25
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.

EllD90		Chest/Upper back 21/5/13	21-05-2013 @ 09:52
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.

EllD90		Shoulders/tris 22/5/13	23-05-2013 @ 10:21
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_monkey		...	23-05-2013 @ 10:31
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?

EllD90		...	23-05-2013 @ 10:49
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.

EllD90		Deadlifts/squats 23/5/13	24-05-2013 @ 09:39
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.

EllD90		25/5/13	26-05-2013 @ 20:31
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.

EllD90		Chest/upper back 27/5/13	27-05-2013 @ 18:29
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 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!

EllD90		Shoulders/triceps 28/5/13	28-05-2013 @ 20:28
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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