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Elliot's training log

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EllD90Icon...20-06-2013 @ 18:08 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Cheers mate. I've been focusing on standing strict press & push press recently, and the occasional light seated dumbbell session. So just felt a bit off. Saying that, I've never done 38s for 2 sets of 4 before. Guess I gotta be happy with them. The dips weren't easy but had to get them done!
WiegieboardIcon...20-06-2013 @ 18:11 
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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
38s are heavy stuff. I'd be pretty happy with that especially if I hadn't done that before!
EllD90Icon21/6/13 squats/deads22-06-2013 @ 10:44 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Post Edited: 22.06.2013 @ 10:51 AM by EllD90
Squats
10xbar
10x60kg
5x80kg
3x100kg
Belt on
5x120kg
5x122.5kg
5x125kg
Wanted to work up to 130kg in 5s but these were hard!

Deads
2x5x70kg
5x110kg
Went to lift 150kg, couldn't even move it lol!
Belt and mixed grip it is then...
5x150kg
3x160kg
Couldn't lift 170! No power left in my quads, called it a day! Won't be squatting first again, silly boy!

4x10 leg extensions and leg curls
Did a drop set of bicep curls at the end for some fun.

Squats were ok, rest was s**t. Think I need a deload week.
EllD90Icon23/6/14 cardio, chest, upper back23-06-2013 @ 17:58 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Sunday chest pump + cardio (gay)
15 min treadmill 5 min walk, 10 min jog
Index finger on the rings
10xbar
10x60kg
10x80kg
3x8x90kg - happy boy

Incline dumbbells and flys supersets
4x5x40kg incline db
4x10x12kg incline fly db

Loads of assisted pull-ups, some lat pull downs and cable rows

Bear complex (clean, front squat, push press, back squat, btn press) 3x5 with 40kg - first time doing these, quite enjoyed it tbh. Never front squatted before, something I need to introduce/work on

One of the trainers talked me into doing some circuit challenge thing too.

Good Sunday session, don't usually train on a Sunday. Nice sauna and jacuzzi after!
EllD90Icon25/6/1325-06-2013 @ 22:31 
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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
Barx10
40kgx10
60kgx5
65kgx4x5

Push press
1x70kg
1x80kg
Lots of fails on 90kg

Bench pinky on the rings
Warm up
3x100kg
5 singles on 110kg

Dips 4x10

Circuit 3x5 pushdowns 40, 42.5, 45kg, front and side raises 12kg dbs
EllD90IconSquats/deads26-06-2013 @ 22:51 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Deadlift
70kgx10
110kgx3
150kgx1
170kgx1
180kg 2x3 rep and set PB. Wanted 3x3 but only would've monged the reps up, if at all.

Squats
Warmed up
80kgx3
100kgx3
120kgx3
140kgx3 rep PB
Failed 150kg - again.
100kgx5

3x10 single leg press
2x20 calf raises on leg press
3x10 leg extensions

2x500m row sprints 1 min break in between. Both 1 min 37secs

2x10x70kg SLDL never done these before, they felt good but how is it possible to keep upper body posture?

Bit of foam rolling

3x10x28kg kettle-bell swings, minimal rest between sets.

Good workout, felt absolutely ruined at the end of it
EllD90Icon28/6/13 chest etcc28-06-2013 @ 20:09 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
10 min treadmill 5 min walk, 5 min jog
Flat bench index on the rings
Warmed up
2x5x100kg - slight assistance on both 5th reps
4x95kg
3x100kg
Wanted 5x5, should've done 95kg

Incline dumbbells
5x42kg each hand
2x5x44kg

Cable crossovers
Flat and incline 2x15 on each

Did crossfit Grace - 30 clean and overhead with 60kg bar - first time I've ever done it, started it and thought I'd have no chance, did 5 at a time and had a rest. Was bloody tough! 8 mins 30 secs. Will definitely be able to go a lot quicker when I try again.
EllD90Icon29/6/1330-06-2013 @ 10:28 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
15 min treadmill 5 mins 6kmph, 10 mins 10.5kmph
Neutral grip pull-ups
1, 2, 3, 4, 5, 4, 3, 2, 1
Barbell curls
10x35kg
10x40kg
2x6x45kg

Few other cable and concentration curls
3x10 hanging leg raises

2x500m row sprints 1.40, 1 min break then 1.35
Joe_MFIcon...30-06-2013 @ 17:43 
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Member 4611, 630 posts
SQ 160, BP 120, DL 210
490.0 kgs @ 93kgs UnEq
good job with the lifting, had a quick skim through here. Making good progress! If you're still on your no carbs diet, do you find its working for you? Has your strength/progression been affected by it?
EllD90Icon...30-06-2013 @ 19:55 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Post Edited: 30.06.2013 @ 21:23 PM by EllD90
Cheers mate, I only lasted 4 days on the no carbs lol. My discipline with food is terrible!
Joe_MFIcon...01-07-2013 @ 18:46 
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Member 4611, 630 posts
SQ 160, BP 120, DL 210
490.0 kgs @ 93kgs UnEq
No carbs sucks, every good tasting food is made of carbs Tongue
EllD90IconChest and upper back 1/7/1301-07-2013 @ 22:39 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Flat bench
Barx10
60kgx8
80kgx3
100kgx1
110kgx1
Failed 120, twice. Meh. Benching wasn't feeling that strong anyway.

Incline dumbbells - weight each hand
8x42kg
2x6x44kg
6x40kg

Did a few lat pull downs, some flat bench on 80kg, few bits and pieces.

Couple of clean and press 60 & 70 kg.

Was an ok workout.

Going away on Saturday and my training has been all over the place, once I'm back ill structure it properly again and get bigger and stronger.
EllD90Icon3/7/1303-07-2013 @ 22:40 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
Squats
Warmed up
8x60kg
5x80kg
2x100kg
Belt on
1x120kg
1x140kg
1x150kg PB

Meant to then deadlift but miserably failed. Quads died. I can't deadlift after squat, pathetic!

Thought I'd do some shoulders instead as I missed them last night.

Warm up
10x60kg push press - first rep cleaned
1x70kg clean and push press
1x80kg c & pp
1x85kg c&pp
1x90kg c&pp PB overhead
10x60kg push press - first rep cleaned
Haven't done much cleaning before, so these felt good especially getting the PB too.

Single leg press sset with calves on leg press 3x10. 50 kg on leg press and 120kg on calves.

Sset ham curls with leg extensions 4x10 light on ham curls, worked up to 100kg on the leg exts

Going away Saturday (going to die in magaluf), so given up on training a little bit recently. Happy I got the squat and shoulder PBs. Form was terrible on squat and really highlighted I need to work on technique and core strength.
EllD90Icon5/7/1305-07-2013 @ 21:29 
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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
Warmed up
1x100kg
1x110kg
1x115kg
2 fails on the PB attempt 122.5kg - I knew it wasn't quite there but thought is give it a go anyway.

Dips
10xbw
5xbw +20kg
2xbw + 30kg
Few attempts messing around with 50kg

Abs
3x12 hanging leg raises
3x12 10kg plate side bends
3x12 cable crunches

Biceps
20kgx10
30kgx5
40kgx5
50kgx5
50kgx3
3x10x20kg 30 sec rest between

Concentration curls 1x10x14kg, 2x10x16kg

Done. Just a mess around before holiday, go away tomorrow for the week. When I'm back my workouts will be planned much better! Going to hopefully build some mass and strength!
EllD90Icon13/7/1314-07-2013 @ 15:30 
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Member 4522, 1898 posts
SQ 222.5, BP 152.5, DL 245
620.0 kgs @ 120kgs UnEq
So went to the gym yesterday. Had arrived home from magaluf after 2 hours sleep and plenty of drinking, well 7 nights of it! Don't know why I bothered but I did!

Just did a little all over workout

5 min treadmill
Flat bench
20xbar
10x60kg
2x10x80kg
8x90kg

Strict press
10xbar
10x40kg
10x50kg
7x50kg

Barbell curls
10xbar
3x10x30kg

3x10 assisted pull-ups

3x10 bw dips

3x15x100kg leg press

Time to get big and strong next week!

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