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stephen9069 | ... | 22-08-2012 @ 19:15 | |

Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Tonights session was chest. WEDNESDAY - 22/08/2012 CHEST BENCH PRESS (OLYMPIC BAR) 60kg X 12 70kg X 12 80kg X 12 90kg X 12 100kg X 12 CABLE FLYES (WEIGHT IN EACH HAND) 30kg X 12 35kg X 12 40kg X 12 30kg X 12 30kg X 12 INCLINE DUMBELL PRESS (WEIGHT IN EACH HAND) 30kg X 6 32.5kg X 6 35kg X 6 30kg X 6 30kg X 6 CHEST PRESS (MACHINE - PLATE LOADED) 100kg X 6 105kg X 6 110kg X 6 105kg X 6 100kg X 6 Was a very poor session today, not sure if it was due to lack of food or im a little fatigued just didnt seem to have the energy today so an early night and a little more food tomorrow hopefully that does the trick. | ||

stephen9069 | ... | 23-08-2012 @ 20:18 | |

Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Decided to rest tonight think 6 days a week, lack of sleep and not enough food has caught up with me so rest tonight before legs tomorrow and rest saturday before events training on sunday. | ||

stephen9069 | ... | 24-08-2012 @ 20:11 | |

Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Post Edited: 24.08.2012 @ 20:13 PM by stephen9069 Tonights session was legs and done a light arms session between sets.FRIDAY - 24/08/2012 LEGS / ARMS SQUAT (MACHINE - PLATE LOADED) 110kg X 10 120kg X 7 130kg X 5 170kg X 2 180kg X 2 190kg X 2 200kg X 2 240kg X 2 260kg X 2 280kg X 2(PB) 290kg X 2(PB) 300kg X 2(PB) BI DUMBELL CURL 12.5kg X 20 12.5kg X 20 12.5kg X 20 12.5kg X 20 12.5kg X 20 *Have to keep the weight really low on this due to my ulner nerve problem so decided to keep the reps high* LEG EXTENSIONS (MACHINE) 150kg X 15 150kg X 15 150kg X 15 150kg X 15 150kg X 15 *Will be changing this to one leg at a time from next week as 150 is the full stack* TRI CABLE PUSHDOWNS 50kg X 20 50kg X 20 55kg X 20 55kg X 20 55kg X 20 LEG PRESS 80kg X 6 90kg X 6 100kg X 6 110kg X 6 110kg X 6 HAMMER CURLS 20kg x 15 20kg x 15 20kg x 15 20kg x 15 20kg x 15 DUMBELL TRI EXTENSIONS 20kg x 15 20kg x 15 20kg x 15 20kg x 15 20kg x 15 As mentioned all the arm exercises were done between sets of legs and kept light with a load of reps as to keep the pain down on my ulner nerve and my elbow. Overall i thought it was a good session especially beating my personal best on the squat. Rest tomorrow before a good events session on sunday. | ||

stephen9069 | ... | 24-08-2012 @ 20:46 | |

Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Definetly feel good to be back training my legs and back have come on really good in only 5 weeks, still think my shoulders and chest need more work if anyone has any good training advice on tips to improve them please do share. | ||

stephen9069 | ... | 26-08-2012 @ 14:43 | |

Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Today was event training SUNDAY - 26/08/2012 LOG PRESS: 60kg X 6 65kg X 6 70kg X 3 75kg X 3 80kg X 2 82kg X FAIL 82kg X 1 AXLE PRESS: 40kg X 8 45kg X 8 50kg X 5 60kg X 3 65kg X 3 75kg X 3 80kg X 2 85kg X 1 That was todays session felt good and it was my first time trying out the axle. | ||

stephen9069 | ... | 28-08-2012 @ 21:28 | |

Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Todays session was back. TUESDAY - 28/08/2012 BACK: DEADLIFT 150kg X 5 170kg X 5 250kg X 1 200kg X 3 190kg X 3 190kg X 3 200kg X 3 SEATED CABLE ROWS 125kg X 6 130kg X 6 135kg X 6 135kg X 6 135kg X 6 WIDE GRIP PULL DOWNS 60kg X 6 Followed by Dumbell rows 32.5kg each hand for 6 reps 70kg X 6 Followed by Dumbell rows 32.5kg each hand for 6 reps 80kg X 6 Followed by Dumbell rows 32.5kg each hand for 6 reps 90kg X 6 Followed by Dumbell rows 32.5kg each hand for 6 reps 100kg X 6Followed by Dumbell rows 32.5kg each hand for 6 reps My back was feeling it after that and im getting the weight up slowly but surely hopefully the gains continue. | ||

stephen9069 | ... | 29-08-2012 @ 20:38 | |

Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Todays session was chest which i wasnt looking forward to as this is kind of lagging for me. WEDNESDAY - 29/08/2012 CHEST BENCH PRESS (OLYMPIC BAR) 100kg X 5 105kg X 5 110kg X 3 115kg X 3 (Felt relatively comfortable at this weight) 125kg X 2 (Second rep assisted) INCLINE BENCH PRESS (SMITH MACHINE) 40kg X 5 60kg X 3 70kg X 3 80kg X 3 90kg X 1 FLAT DUMBELL PRESS (Weight in each hand) 40kg X 6 40kg X 6 40kg X 6 40kg X 6 40kg X 6 INCLINE DUMBELL PRESS (Weight in each hand) 30kg X 6 35kg X 6 37.5kg X 6 40kg X 5 30kg X 10 CHEST PRESS (PLATE LOADED) 100kg X 6 110kg X 6 115kg X 6 120kg X 6 130kg X 4 CABLE FLYES (WEIGHT IN EACH HAND) 20kg X 20 20kg X 20 20kg X 20 DIPS BW X 5 BW X 4 BW X 4 *Want to start trying dips and wide grip pull ups and this was my first attempt at the dips* This was my session tonight wasnt to bad but still want to get my lifts up especially on the bench press got to get past 125kg. | ||

stephen9069 | ... | 30-08-2012 @ 20:46 | |

Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Tonights session was shoulders THURSDAY - 30/08/2012 SHOULDER PRESS (OLYMPIC BAR - FLOOR TO OVER HEAD EACH REP) 50kg X 6 60kg X 6 70kg X 3 80kg X 3 90kg X 2 100kg X FAIL UPRIGHT ROW (OLYMPIC BAR) 50kg X 6 60kg X 6 65kg X 6 70kg X 6 75kg X 3 SEATED DUMBELL PRESS (WEIGHT IN EACH HAND 25kg X 6 27.5kg X 6 30kg X 6 32.5kg X 6 35kg X 6 CABLE UPRIGHT ROWS 50kg X 20 50kg X 20 50kg X 20 SINGLE ARM DUMBELL PRESS 25kg X Left: 6, Right: 6 27.5kg X Left: 6, Right: 6 30kg X Left: 6, Right: 6 35kg X Left: 4, Right: 4 40kg X Left: 1, Right: 2 STANDING MACHINE SHOULDER PRESS 60kg X 15 60kg X 15 60kg X 15 Enjoyed todays session got to try and break the 100kg mark for overhead press though dont feel to far off it now maybe the next couple of weeks ill be there. | ||

stephen9069 | ... | 31-08-2012 @ 22:46 | |

Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Decided to take it easy tonight and have a fun session so done arms tonight. FRIDAY - 31/08/2012 ARMS DUMBELL HAMMER CURLS (WEIGHT IN EACH HAND) 30kg X 12 32.5kg X 10 35kg X 8 37.5kg X 6 40kg X 4 MACHINE PREACHER CURLS 50kg X 12 55kg X 10 60kg X 8 65kg X 6 35kg X 21 35kg X 21 CABLE PUSHDOWNS 65kg X 12 70kg X 10 75kg X 8 80kg X 6 50kg X 20 CLOSE GRIP BENCH PRESS 50kg X 12 60kg X 10 70kg X 8 80kg X 6 45kg X 20 REVERSE GRIP TRI EXTENSIONS 20kg X 15 20kg X 15 Nice fun session before event training Sunday | ||

stephen9069 | ... | 02-09-2012 @ 17:19 | |

Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Done a little event training today and some leg work aswell. SUNDAY - 02/09/2012 EVENT TRAINING LOG PRESS 60kg X 6 65kg X 6 70kg X 6 82kg X 2 82kg X 1 AXLE PRESS 50kg X 6 60kg X 6 70kg X 4 80kg X 2 90kg X 1 90kg X FAIL SQUAT (OLYMPIC BAR - SQUAT RACK) 60kg X 6 80kg X 6 120kg X 4 140kg X 3 150kg X 2 160kg X 1 *This was the first time iv used a squat rack and after a few words of advice from one of the lads in the gym i managed to get the technique down just got to work on getting the weight up. LEG PRESS (PLATE LOADED) 80kg X 6 120kg X 6 160kg X 6 200kg X 6 240kg X 6 After todays session i definetly think ill be finding a gym with a squat rack so i can work on this. | ||

stephen9069 | ... | 03-09-2012 @ 20:54 | |

Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | No gym tonight decided on a rest session got a niggling pain in my knee and i was at the hospital for a diagnosis on my wrist and they come to the conclusion that its torn cartledge in my wrist, were they go from there i dont have a clue. | ||

stephen9069 | ... | 04-09-2012 @ 20:34 | |

Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Didnt have much time in the gym tonight so i only done deadlifting. TUESDAY - 04/09/2012 BACK DEADLIFT 100kg X 6 180kg X 6 190kg X 6 200kg X 3 220kg X 3 240kg X 1 180kg X 3 180kg X 3 180kg X 3 200kg X 3 That was it for tonight got shoulders tomorrow. | ||

stephen9069 | ... | 05-09-2012 @ 21:10 | |

Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | WEDNESDAY - 05/09/2012 SHOULDERS SHOULDER PRESS (OLYMPIC BAR - FLOOR TO OVERHEAD EACH REP) 40kg X 6 50kg X 6 60kg X 6 70kg X 4 80kg X 2 95kg X 1 UPRIGHT ROW (OLYMPIC BAR) 50kg X 6 50kg X 6 50kg X 6 50kg X 6 50kg X 6 SINGLE ARM DUMBELL PRESS 30kg - L x 6, R x 6 35kg - L x 6, R x 6 40kg - L x 1, R x 3 Motivation was a bit low tonight lost my job this morning and trying to figure out a way back into work before i have to stop training. | ||

stephen9069 | ... | 06-09-2012 @ 21:25 | |

Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | THURSDAY - 06/08/2012 CHEST BENCH PRESS (OLYMPIC BAR) 100kg X 6 105kg X 6 110kg X 3 115kg X 2 120kg X 2 127.5kg X 1 INCLINE BENCH PRESS (SMITH MACHINE) 40kg X 6 50kg X 6 60kg X 6 70kg X 6 80kg X 3 90kg X 1 CABLE FLYES (WEIGHT EACH HAND) 30kg X 15 30kg X 15 FLAT DUMBELL PRESS (WEIGHT EACH HAND) 40kg X 6 40kg X 6 40kg X 6 40kg X 6 40kg X 6 40kg X 6 DIPS (TO FAILURE) Body weight X 10 Body weight X 7 Body weight X 6 Body weight X 5 MACHINE CHEST PRESS (PLATE LOADED - TO FAILURE) 100kg X 5 100kg X 6 100kg X 5 100kg X 4 100kg X 3 100kg X 4 Body weight dips have improved in a short space of time now time to start working on wide grip pull ups. Really enjoyed tonights session but i cant push past 125 - 127.5 on the bench press. | ||

stephen9069 | ... | 07-09-2012 @ 21:17 | |

Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | FRIDAY - 07/09/2012 LEGS SQUAT MACHINE (PLATE LOADED) 120kg X 10 130kg X 7 140kg X 5 180kg X 2 200kg X 2 220kg X 2 250kg X 2 LEG EXTENSIONS 80kg X 15 90kg X 15 80kg X 15 80kg X 15 80kg X 15 *Had to do these one leg at a time as iv maxed out the stack for the last 2 weeks* LEG CURLS 80kg X 15 80kg X 15 80kg X 15 80kg X 15 80kg X 15 LEG PRESS 70kg X 6 80kg X 6 90kg X 6 100kg X 6 110kg X 6 Struggled tonight just felt like i was running on empty. | ||