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Elliot's training log

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EllD90IconSquats/deads 31/5/1331-05-2013 @ 09:41 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Post Edited: 31.05.2013 @ 16:37 PM by EllD90
Deadlifts
2x5x70kg
5x110kg
3x150kg
Belt on
1x170kg
1x185kg PB
1x190kg PB

Squats
10xbar
10x60kg
5x80kg
5x100kg
Belt on
3x120kg
3x3x130kg - rep & set PB
treated myself to a pair of adidas power perfects, so used them for squats and they felt really good. Looking forward to using them again Happy

Leg extensions
3x10 - 45kg, 75kg, 100kg

Rear delts cables 3x10x7.5kg per side

5 min incline treadmill cool down.

Good workout with deadlift PB. Have now added 25kg to it in 2 months, belt has definitely helped it. Squats felt really good with the new shoes. Videos to follow, squat form is improving but think my deadlift technique needs improving before i get heavier!

190kg deadlift: http://www.youtube.com/watch?v=gD7ZVQ--uIg
LeedsMiniPowerIcon...31-05-2013 @ 10:25 
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
Good work, i love training in oly shoes now. Also try them when benching i find they help me dig in with my feet.
EllD90Icon1/6/1303-06-2013 @ 11:41 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Just a f**kabout workout really. Saturday is never too strenuous.

Speed bench, pinky on the rings.

5x3x72.5kg paused - this felt good, moving fast. Could sit there and do it all day long.

Attempted some speed squats, was too stiff from Thursday. Left the speed deads too.

Chinups 5, 5, 5, 4 - these are coming along well, couldn't do much bodyweight stuff at the beginning of the year.

Few concentration curls and barbell curls.

3x10 leg raises, 3x10 cable crunches.

Did a a TRX challenge to finish off that my gym was running. 1 min on chest press, back rows, single leg lunges & atomic pikes or something? Did alright on the press and rows, couldn't balance on the single legged lunges and did have a clue what I was doing on the atomic pikes. Was good fun however and worked up a sweat!
EllD90Icon3/6/13 chest & upper back03-06-2013 @ 22:45 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Flat bench
10xbar
8x60kg
5x80kg
5x90kg
5x100kg
5x95kg
5x95kg
5x90kg
15x60kg

Incline db

5x5x34kg each arm

3x10x10kg each arm cable crossovers

Wide grips assisted pull-ups 5x5
Assisted pull-ups 3x10

Cable row
3x10

Half decent workout. Wasn't feeling strong on bench!
Fluffy_DorkyIcon...03-06-2013 @ 23:00 
Member 3325, 520 posts
SQ 81, BP 40, DL 120
241.0 kgs @ 62.2kgs UnEq
Good work on the deadlift pbs!
EllD90Icon...03-06-2013 @ 23:16 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Thank you Happy
EllD90Icon4/6/13 shoulders and tris04-06-2013 @ 22:18 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Strict press
Barx10
40kgx8
50kgx5
60kgx3
70kgx1
75kgx1 PB - worst rep of my life, was an inch away from locking it out for what felt like a lifetime, then finally got it! Going to build up reps on strict before I go to this weight/above again.

Push press 65kg - 7, 8, 7. Wanted 3x10, that will do. First time repping heavy on push press.

Dips
Bwx8
BWx5 + 10kg
BWx5 + 20kg
BWx3 + 30kg
BWx5 + 20kg
BWx5 + 20kg
First time using the dip belt, felt good with the 20kg.

3x10 35kg tricep push downs superset with 3x10 10kg db lat raises.
2x7.5kgx10 single arm push downs
Good workout.
EllD90IconSquats/deads 7/6/1307-06-2013 @ 10:11 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Deadlifts
10x70kg
5x110kg
3x150kg
Belt on, mixed grip
2x170kg
1x190kg
1x200kg PB
10x150kg - rep PB, this f**ked me big time, last couple of reps were awful form.

Squats
10xbar
8x60kg
5x80kg
8x100kg
Belt on
8x110kg
6x120kg

Wanted 4 sets of 8, but f**ked from the deadlifts.

Leg extensions
10x45kg
2x10x75kg

Called it a day!

200kg PB from tonight:


Wanted to get the PB done tonight as I'm 99% going to do a no carbs diet from Monday, for 4 weeks, before I go on holiday.

Think I'm going to work up to sets of 3x3 and rack pulls for a little while. The 200 was the first time my grip hasn't been strong. Do some more beltless stuff too. Also need to work on squat form, need to transfer more weight on to my heels as I can feel something tweaking at the top of my thigh. All a learning curve Happy
EllD90Icon8/6/1308-06-2013 @ 19:21 
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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
My bench feels stronger with pinkies on the rings so thought I'd have a little play about

Flat bench
10xbar
5x60kg
5x80kg
1x100kg
1x110kg
1x112.5kg PB
2 fails on 120, definitely had 115 in me...next time!

Chin ups 3, 5, 5, 5 - not great
Concentration curls 3x10x16kg each arm
Barbell curls 4x7x35kg

Should've done some abs and rowing but didnt bother!

Good week of PBs!!
EllD90Icon10/6/13 chest/upper back10-06-2013 @ 21:30 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Started no carbs today, so not loads of energy.

Flat bench
Barxplenty
8x60kg
5x80kg
3x100kg
2x3x110kg s**t assisted reps, should've done 105kg

Flat db bench
2x6 or 8x40kg dumbbells

4x5x40kg incline dumbbells.

3x8x14kg flyes

4x8 wide grip assisted pull-ups
5x5 assisted pull-ups
Barbell rows 4x10 40kg, 60kg, 80kg, 90kg
Underhand grip 15x60kg

Not a bad session, first day of no carbs. Lets see how my energy carries on over the next workouts.
EllD90Icon12/6/1312-06-2013 @ 21:36 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Push session
Strict press
8x32.5kg
5x32.5kg
5x52.5kg
2x5x62.5kg
2x5x65kg

Push press
2x3x80kg
2x80kg failed the 3rd - pissed off, was aiming for 3x3x80kg

Flat bench pinky on the rings
Warm up
5x92.5kg
3x102.5kg
2x102.5kg

Dips BW 3x8

Single arm push downs 10kg sset lat raises 10kg dumbbells 3x8

3x5x40kg pushdowns

2x5x50kg dumbbell shrugs

Still on no carbs, energy levels weren't too bad! Going to start benching twice a week now with different grips. Had to use a 12.5kg bar hence all the 2.5kg lifts!
EllD90IconSquats/deads 13/6/1313-06-2013 @ 15:20 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Post Edited: 13.06.2013 @ 16:53 PM by EllD90
Quick session at Muscleworks, on lunch at work.

Deadlifts
60kgx8
110kgx5
150kgx3
Belt on - mixed grip
170kgx5 rep PB
180kgx2 - rep PB wanted a 3rd but it wasn't going to happen.

Squats
60kgx8
100kgx3
120kgx3
140kgx2, - 3rd failed rep PB
150kgxf - spotter lightly assisted, wasn't far off.

That was it, didn't have time for anymore!

Trying to work on my squat and deadlift form today, both felt very good.
EllD90IconChest/upper back 17/6/1317-06-2013 @ 21:48 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
5 min treadmill
Pinky on the rings flat bench
10xbar
5x60kg
3x80kg
1x100kg
1x110kg
1x120kg PB, been chasing this for ages!!! 130 next!!
Index on the rings 10x80kg
2 fails on 120 - one side misloaded by 5kg

Incline dumbbells each hand
5x40kg
5x44kg
3x50kg
5x42kg

Chest press machine
3x5 - 70kg, 85kg, 100kg

Cable crossover 10kg each side superset with press ups 3x10

Pull-ups 5x5 assisted
Wide grips 3x10 assisted

Barbell curls 30kg superset with barbell rows 70kg 3x10

Feeling massively pumped and very happy with bench - feeling strong!
EllD90IconPush session 19/6/1320-06-2013 @ 14:44 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Post Edited: 20.06.2013 @ 14:47 PM by EllD90
Push session
Warm up
Seated dumbbell press
7x34kg
2x4x38kg

Seated smith machine
5x40kg weight
5x60kg weight
1x80kg weight, failed 2nd

Standing strict press
9x50kg
5x50kg
Felt weak on all the shoulder pressing.

Pinky on the rings flat bench, warmed up then 6 singles on 105kg - solid, no spotter/hand off

Dips
Bwx8
5x5 BW + 20KG

Circuit 3x10
Single arm push downs - 7.5kg, front and side raises 9kg dumbbells

1 min planks 2 front, 1 each side

Bench is feeling good at the moment, first sessions where I've felt weak in a while with one exercise - shoulders this time round.
WiegieboardIcon...20-06-2013 @ 17:51 
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as crimson as my last victims underclothing.....
Member 899, 11348 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Great to see that even though the shoulders were trouble, the bench was still strong. Also, great job with the weighted dips!

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