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Starting Strongman - My training log (Advice and tips appreciated)

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stephen9069Icon...28-09-2012 @ 19:54 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
FRIDAY - 28/09/2012

ARMS

DUMBELL HAMMER CURLS (WEIGHT EACH HAND)

12.5kg X 20
12.5kg X 20
12.5kg X 20
12.5kg X 20
12.5kg X 20

**Anything to heavy was causing a severe burning pain down and through my elbow**

CABLE PUSHDOWNS

50kg X 20
50kg X 20
50kg X 20
50kg X 20
50kg X 20

PREACHER CURLS

30kg X 15
30kg X 15
30kg X 15
30kg X 15
30kg X 15

SKULL CRUSHERS

30kg x 15
30kg x 15
30kg x 15
30kg x 15
30kg x 15




My elbow is definetly feeling sore tonight after that session so i kept the reps high and got plenty of ice on now.
stephen9069Icon...01-10-2012 @ 20:12 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
MONDAY - 01/10/2012

SHOULDERS

MILITARY PRESS (OLYMPIC BAR - FTOH)

60kg X 6
80kg X 6
85kg X 4
90kg X 2
105kg X 1 (PB)

UPRIGHT ROWS (CABLES)

60kg X 10
65kg X 10
70kg X 10
75kg X 10
80kg X 10

ONE ARM DUMBELL PRESS

30kg X Left 6, Right 6
35kg X Left 6, Right 6
40kg X Left 3, Right 3

STANDING MACHINE SHOULDER PRESS

30kg X 20 (Followed by Dumbell side raises 10kg each hand X 10 reps)
40kg X 18 (Followed by Dumbell side raises 10kg each hand X 10 reps)
50kg X 16 (Followed by Dumbell side raises 10kg each hand X 10 reps)
60kg X 14 (Followed by Dumbell side raises 10kg each hand X 10 reps)
70kg X 12 (Followed by Dumbell side raises 10kg each hand X 10 reps)
80kg X 10 (Followed by Dumbell side raises 10kg each hand X 10 reps)



Happy with the PB been trying to break 100kg for a while but i seemed to have got a slight spasm between my shoulder blades now that is a real irritation now.
stephen9069Icon...03-10-2012 @ 17:34 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
WEDNESDAY - 03/10/2012

CHEST

BENCH PRESS (OLYMPIC BAR)

60kg X 10
60kg X 10
80kg X 3
90kg X 3
100kg X 3
105kg X 3
105kg X 3
110kg X 3
130kg X 1
135kg X 1

INCLINE BENCH PRESS (SMITH MACHINE)

60kg X 6
65kg X 6
70kg X 3
75kg X 3
80kg X 3
85kg X 3
90kg X 2
100kg X 1

PEC DECK

90kg X 15
90kg X 15
90kg X 15

DIPS

BW X 10 (Failure)
BW X 9 (Failure)
BW X 5 (Failure)
BW X 5 (Failure)
BW X 5 (Failure)
BW X Fail



Really happy with the bench press iv really struggled to get past 120kg - 125kg dont know if that is down to starting incline bench or the body weight dips a couple weeks back.
stephen9069Icon...04-10-2012 @ 20:04 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
THURSDAY - 04/10/2012

BACK

DEADLIFT (OLYMPIC BAR)

60kg X 10
80kg X 10
100kg X 10
130kg X 3
150kg X 3
170kg X 3
200kg X 3
260kg X FAIL
100kg X 20

BENT OVER ROWS (SMITH MACHINE)

40kg X 12
50kg X 12
60kg X 12
65kg X 12
70kg X 12

FACE PULLS

45kg X 10
50kg X 10
55kg X 10
60kg X 10
65kg X 10

GOOD MORNINGS

20kg X 10
20kg X 10
30kg X 10
30kg X 10
40kg X 10

Disappointed with the deadlift but im hoping ill get it there next week.
stephen9069Icon...05-10-2012 @ 19:34 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
FRIDAY - 05/10/2012

LEGS

MACHINE SQUAT - PLATE LOADED

80kg X 10
90kg X 10
100kg X 10
110kg X 10
120kg X 10


LEG CURLS

70kg X 15
80kg X 15
90kg X 15
100kg X 15
110kg X 15

lEG EXTENSIONS

150kg X 15
150kg X 15
150kg X 15
150kg X 15
150kg X 15

LEG PRESS

70kg X 6
80kg X 6
90kg X 6
100kg X 6
110kg X 6

**Not to sure how accurate the weights are for leg curls, leg extensions and leg press as these are machines were you dont load plates on to them you just move the pin.



Was definetly feeling it tonight iv missed legs for a few weeks through a niggling left knee.

Overall it was a good fun session and im sure im going to be crying like a little girl tomorrow.
stephen9069Icon...08-10-2012 @ 19:51 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
MONDAY - 08/10/2012

SHOULDERS

SHOLDER PRESS (OLYMPIC BAR)

40kg X 10
50kg X 10
60kg X 8
70kg X 8
80kg X 6
90kg X 2
100kg X 1
110kg X FAIL

UPRIGHT ROWS (CABLES)

60kg X 10
65kg X 10
70kg X 10
75kg X 10
80kg X 10

SEATED SHOULDER PRESS (SMITH MACHINE)

20kg X 10 Followed by dumbell shrugs 40kg each hand for 10 reps
30kg X 10 Followed by dumbell shrugs 40kg each hand for 10 reps
40kg X 8 Followed by dumbell shrugs 40kg each hand for 10 reps
50kg X 8 Followed by dumbell shrugs 40kg each hand for 10 reps
60kg X 4 Followed by dumbell shrugs 40kg each hand for 10 reps
70kg X 4 Followed by dumbell shrugs 40kg each hand for 10 reps

STANDING MACHINE SHOULDER PRESS

40kg X 20 Followed by side dumbell raises 15kg each hand for 10 reps
50kg X 18 Followed by side dumbell raises 15kg each hand for 10 reps
60kg X 16 Followed by side dumbell raises 15kg each hand for 10 reps
70kg X 14 Followed by side dumbell raises 15kg each hand for 10 reps
80kg X 12 Followed by side dumbell raises 15kg each hand for 10 reps
90kg X 10 Followed by side dumbell raises 15kg each hand for 10 reps


CARDIO

ROWING MACHINE

1 minute as fast as possible followed by 1 minute rest
1 minute as fast as possible followed by 1 minute rest
1 minute as fast as possible followed by 1 minute rest
1 minute as fast as possible followed by 1 minute rest
1 minute as fast as possible followed by 1 minute rest



Overall felt really good, i know the cardio aint much but i plan to do it 4 days a week and each week add an extra minute hopefully this way it wont affect my asthma to much and help strengthen my lungs gradually.
stephen9069Icon...09-10-2012 @ 19:59 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
TUESDAY - 09/10/2012

CHEST

INCLINE BENCH PRESS (SMITH MACHINE)

40kg X 15
50kg X 12
55kg X 10
60kg X 8
65kg X 6
70kg X 4

PEC DECK

100kg X 15
100kg X 15
100kg X 15

**This is not plate loaded its pin drop machine so not sure the accuracy of the weight**

INCLINE DUMBELL PRESS (WEIGHT EACH HAND)

25kg X 15
27.5kg X 12
30kg X 10
32.5kg X 8
35kg X 6
40kg X 4

DIPS

BW X 14
BW X 8
BW X 9
BW X 8
BW X 7

BENCH PRESS (OLYMPIC BAR)

40kg X 20
45kg X 18
50kg X 16
55kg X 14
60kg X 12
65kg X 10



Felt like a good session my chest is certainly feeling it now though
Daws87Icon...09-10-2012 @ 20:26 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
Good session mate! I liked how she asked us for the weights but was quite happy for old matey to literally use all of them on the squat machine!
stephen9069Icon...09-10-2012 @ 20:29 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Daws87 said:Good session mate! I liked how she asked us for the weights but was quite happy for old matey to literally use all of them on the squat machine!


cheers mate just wanted to burn my chest out. Tell me about it lol he wouldnt need so many of them plates either if he lowered the weight and took his hands off his knees.
Daws87Icon...09-10-2012 @ 22:19 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
Yea I know it makes me laugh!
stephen9069Icon...10-10-2012 @ 19:36 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
WEDNESDAY - 10/10/2012

ARMS

CLOSE GRIP BENCH PRESS (OLYMPIC BAR)

60kg X 12
65kg X 10
70kg X 8
80kg X 6
90kg X 4
100kg X 3
105kg X 3
110kg X 3
115kg X 3

DUMBELL HAMMER CURLS

15kg X 15
17.5kg X 12
20kg X 10
22.5kg X 8
25kg X 6

CABLE PUSH DOWNS

60kg X 15
65kg X 12
70kg X 10
75kg X 8
80kg X 6

MACHINE BI CURLS

35kg X 15
40kg X 12
45kg X 10
50kg X 8
55kg X 6
60kg X 4
65kg X 3
70kg X 3
75kg X 3

REVERSE GRIP EZ BAR CURL

25kg X 15
25kg X 15
25kg X 15



My right forearm and elbow was feeling it really bad on the hammer curls and EZ bar got such an intense sharp pain with these might have to go back to the docs to get this checked its been 8 - 9 weeks now.

Overall happy with the session especially with the close grip bench press.
stephen9069Icon...11-10-2012 @ 19:56 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
THURSDAY - 11/10/2012

BACK

DEADLIFTS (OLYMPIC BAR)

60kg X 10
100kg X 10
120kg X 6
140kg X 6
180kg X 6
200kg X 3
220kg X 3
260kg X FAIL

BENT OVER ROWS (SMITH MACHINE)

50kg X 6
60kg X 6
70kg X 6
80kg X 6
90kg X 6

DUMBELL ROWS (WEIGHT EACH HAND)


40kg X 6
40kg X 6
40kg X 6
40kg X 6
40kg X 6

PULL UPS

BW X 3
BW X 3
BW X 3
BW X 2
BW X 2

**This was my first time trying these definetly going to keep working on them, my bodyweight is at 20 stone 10 pounds so its a lot of weight to pull**

SEATED CABLE ROWS

115kg X 6
120kg X 6
125kg X 6
130kg X 6
135kg X 6

FACE PULLS (CABLE MACHINE)

40kg X 10
45kg X 10
50kg X 10
55kg X 10
60kg X 10

BACK EXTENSIONS

BW X 8
BW X 8
BW X 8
BW X 8
BW X 8



The 260kg deadlift is just out of my grasp for now going to work hard for the next couple of weeks before i retry this one and happy about my weight surprised its gone up as much as it has in such short space of time just got to keep the diet relatively clean.
stephen9069Icon...15-10-2012 @ 20:11 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
MONDAY - 15/10/2012

SHOULDER PRESS (OLYMPIC BAR - STRICT)

40kg X 6
50kg X 6
60kg X 6
70kg X 4
75kg X 3

PUSH PRESS (OLYMPIC BAR)

60kg X 6
70kg X 6
75kg X 6
80kg X 4
90kg X 2
110kg X FAIL
110kg X FAIL

UPRIGHT ROWS (CABLES)

60kg X 10
65kg X 10
70kg X 10
75kg X 10
80kg X 10

SEATED SHOULDER PRESS (SMITH MACHINE)

40kg X 6
50kg X 6
60kg X 6
70kg X 6
80kg X 3

SHRUGS (SMITH MACHINE)

100kg X 10 Followed by Dumbell Flyes 10kg X 10
110kg X 10 Followed by Dumbell Flyes 10kg X 10
120kg X 10 Followed by Dumbell Flyes 10kg X 10
140kg X 10 Followed by Dumbell Flyes 10kg X 10
160kg X 10 Followed by Dumbell Flyes 10kg X 10


STANDING SHOULDER PRESS MACHINE

40kg X 20
50kg X 18
60kg X 16
70kg X 14
80kg X 12
90kg X 10


CARDIO - ROWING MACHINE

1 Minute flat out - 1 Minute rest
1 Minute flat out - 1 Minute rest
1 Minute flat out - 1 Minute rest
1 Minute flat out - 1 Minute rest
1 Minute flat out - 1 Minute rest



Struggling to get past 105kg on the push press hopefully a couple more weeks training ill be able to declare a new PB.
stephen9069Icon...16-10-2012 @ 19:39 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
TUESDAY - 16/10/2012

CHEST

BENCH PRESS (OLYMPIC BAR)

60kg X 10
80kg X 6
90kg X 6
100kg X 4
110kg X 4
115kg X 2
120kg X 2
125kg X 2
130kg X 1
135kg X 1
140kg X 1

PEC DECK

100kg X 15
110kg X 15
120kg X 15

INCLINE BENCH PRESS (SMITH MACHINE)

40kg X 6
50kg X 6
60kg X 6
70kg X 4
80kg X 3
90kg X 1
100kg X FAIL

DIPS (BW = 20 STONE, 10 POUNDS)

BW X 16 (Failure)
BW X 10 (Failure)
BW X 8 (Failure)
BW X 5 (Failure)
BW X 5 (Failure)



The 140kg bench press went up quite quick feel like i could get 145kg, goal is 160kg before christmas then got to aim for a 200kg bench in the new year.
stephen9069Icon...17-10-2012 @ 19:58 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
WEDNESDAY - 17/10/2012

BACK

DEADLIFT (OLYMPIC BAR)

100kg X 6
130kg X 4
160kg X 4
190kg X 4
220kg X 2
260kg X FAIL
150kg X 10

BENT OVER ROWS (SMITH MACHINE)

40kg X 10
50kg X 6
60kg X 6
70kg X 6
80kg X 6
90kg X 6
100kg X 4
110kg X 4

PULL UPS (OVER HAND GRIP, BW = 20 Stone 10 Pounds)

BW X 4
BW X 4
BW X 3
BW X 3
BW X 3

SEATED MACHINE ROWS (PLATE LOADED)

60kg X 6
70kg X 6
80kg X 6
90kg X 6
100kg X 6
110kg X 6

WIDE GRIP LAT PULL DOWNS

60kg X 6
70kg X 6
80kg X 6
90kg X 6
100kg X 6

BACK EXTENSIONS

BW + 20kg Plate X 10
BW + 20kg Plate X 10
BW + 20kg Plate X 10
BW + 20kg Plate X 10
BW + 20kg Plate X 10



260kg Deadlift still eludes me its not far away just stuck at knee level tonight and the pull ups are definetly a struggle but im really going to stick with these.

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