Elliot's training log
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| EllD90 |  | Squats/deads 31/5/13 | 31-05-2013 @ 09:41 |
 Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Post Edited: 31.05.2013 @ 16:37 PM by EllD90 Deadlifts2x5x70kg 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  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 | ||
| LeedsMiniPower | | ... | 31-05-2013 @ 10:25 |
Getting fat is just as dumb as using PED's Member 3387, 2532 posts SQ 275, BP 200, DL 290765.0 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. | ||
| EllD90 | | 1/6/13 | 03-06-2013 @ 11:41 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 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! | ||
| EllD90 | | 3/6/13 chest & upper back | 03-06-2013 @ 22:45 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 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_Dorky | | ... | 03-06-2013 @ 23:00 |
Member 3325, 520 posts SQ 81, BP 40, DL 120241.0 kgs @ 62.2kgs UnEq | Good work on the deadlift pbs! | ||
| EllD90 | | ... | 03-06-2013 @ 23:16 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Thank you | ||
| EllD90 | | 4/6/13 shoulders and tris | 04-06-2013 @ 22:18 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 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. | ||
| EllD90 | | Squats/deads 7/6/13 | 07-06-2013 @ 10:11 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 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 | ||
| EllD90 | | 8/6/13 | 08-06-2013 @ 19:21 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 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!! | ||
| EllD90 | | 10/6/13 chest/upper back | 10-06-2013 @ 21:30 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 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. | ||
| EllD90 | | 12/6/13 | 12-06-2013 @ 21:36 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 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! | ||
| EllD90 | | Squats/deads 13/6/13 | 13-06-2013 @ 15:20 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 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. | ||
| EllD90 | | Chest/upper back 17/6/13 | 17-06-2013 @ 21:48 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 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! | ||
| EllD90 | | Push session 19/6/13 | 20-06-2013 @ 14:44 |
Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Post Edited: 20.06.2013 @ 14:47 PM by EllD90 Push sessionWarm 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. | ||
| Wiegieboard | | ... | 20-06-2013 @ 17:51 |
 as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190502.5 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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