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Stephen9069 Training Journal

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stephen9069IconStephen9069 Training Journal28-07-2015 @ 21:33 
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Frequents the HOUSE of GAIN.
Member 3836, 4210 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Post Edited: 31.07.2015 @ 23:50 PM by stephen9069
I did have a training journal up and running but the last year and a half it has just been filled with starting and stopping through a reoccurring shoulder/bicep injury.

I thought now after my recent 6 week bout of physio and a few family matters which put things a bit more in perspective id start with a more positive journal.

My lifts are a very long way away from were they were but i will slowly take my time and hopefully surpass them.

Training will be done in 6 week training cycles

Week 1 - 6 (Training)
Week 7 (Test new 1RM)
Week 8 (Deload)

Then repeat the whole process. The aim is to beat my current 1RM by 2.5kg/5kg if by week 7 i dont feel ready to attempt a new 1RM ill just deload and repeat weeks 1-6 again.
stephen9069IconWEEK 1 of 628-07-2015 @ 21:40 
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Frequents the HOUSE of GAIN.
Member 3836, 4210 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Post Edited: 31.07.2015 @ 23:34 PM by stephen9069
MONDAY - 27/07/2015

MILITARY PRESS (STRICT)

60kg x 5

67.5kg x 3
70kg x 2
72.5kg x 1
70kg x 3
72.5kg x 2
75kg x 1
72.5kg x 3
75kg x 2
77.5kg x 1

SEATED DUMBELL PRESS (NEUTRAL GRIP)

25kg x 8
25kg x 8
25kg x 8
25kg x 8
25kg x 8
25kg x 8

VIKING PRESS (STRICT)

80kg x 8
80kg x 8
80kg x 8
80kg x 8
80kg x 8
80kg x 8

DUMBELL ROWS

20kg x 8
22.5kg x 8
25kg x 8
27.5kg x 8
30kg x 8

Starting very light and slowly building from this point now along with daily physio and stretching.
stephen9069IconWEEK 1 of 628-07-2015 @ 21:46 
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Frequents the HOUSE of GAIN.
Member 3836, 4210 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Post Edited: 31.07.2015 @ 23:36 PM by stephen9069
TUESDAY - 28/07/2015

LEGS

SQUAT

60kg x 5
100kg x 5

127.5kg x 5
135kg x 4
145kg x 3
130kg x 5
137.5kg x 4
147.5kg x 3
132.5kg x 5
140kg x 4
150kg x 3

LEG PRESS

200kg x 8
200kg x 8
200kg x 8
200kg x 8
200kg x 8
200kg x 8

LEG CURLS

45kg x 8
45kg x 8
45kg x 8
45kg x 8
45kg x 8
45kg x 8
stephen9069IconWEEK 1 of 629-07-2015 @ 17:05 
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Frequents the HOUSE of GAIN.
Member 3836, 4210 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Post Edited: 31.07.2015 @ 23:37 PM by stephen9069
WEDNESDAY - 29/07/2015

INCLINE BENCH PRESS

60kg x 5

95kg x 3
102.5kg x 2
107.5kg x 1
97.5kg x 3
105kg x 2
110kg x 1
100kg x 3
107.5kg x 2
112.5kg x 1

INCLINE CHEST PRESS (PLATE WEIGHT)

80kg x 8
110kg x 6
120kg x 6
120kg x 6
120kg x 6
120kg x 6

BODY WEIGHT DIPS (BW = 20ST 3LBS)

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

DUMBELL ROWS

20kg x 20
22.5kg x 18
25kg x 16
27.5kg x 14
30kg x 12
32.5kg x 10

CABLE PUSH DOWNS

18 plates x 20
18 plates x 18
19 plates x 16
19 plates x 14
20 plates x 12
20 plates x 10
kirkynickIcon...29-07-2015 @ 18:49 
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utter utter bastard.
Member 2606, 11461 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
Good luck with the new goals.
stephen9069Icon...29-07-2015 @ 18:50 
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Frequents the HOUSE of GAIN.
Member 3836, 4210 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
kirkynick said:Good luck with the new goals.


Cheers mate very much appreciated
stephen9069IconWEEK 1 of 630-07-2015 @ 17:15 
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Frequents the HOUSE of GAIN.
Member 3836, 4210 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Post Edited: 31.07.2015 @ 23:39 PM by stephen9069
THURSDAY - 30/07/2015

DEADLIFT

60kg x 5
100kg x 3
140kg x 1
180kg x 1

200kg x 3
212.5kg x 2
225kg x 1
205kg x 3
217.5kg x 2
230kg x 1
210kg x 3
222.5kg x 2
235kg x 1

BARBELL ROWS

80kg x 8
80kg x 8
80kg x 8
80kg x 8
80kg x 8
80kg x 8

GOOD MORNINGS

60kg x 8
60kg x 8
60kg x 8
60kg x 8

KETTLE BELL SWINGS

20kg x 8
20kg x 8
20kg x 8
20kg x 8

DUMBELL HAMMER CURLS

12.5kg x 20
15kg x 18
17.5kg x 16
20kg x 14
22.5kg x 12
25kg x 10
stephen9069IconWEEK 1 of 631-07-2015 @ 18:45 
Avatar
Frequents the HOUSE of GAIN.
Member 3836, 4210 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Post Edited: 31.07.2015 @ 23:40 PM by stephen9069
FRIDAY - 31/07/2015

LOG PRESS

65kg x 5 (Strict)
70kg x 3 (Strict)
75kg x 2 (Strict)
80kg x 1 (Strict)
85kg x 1 (Strict)
90kg x 1 (Strict)
95kg x 1 (Strict)

SQUAT

60kg x 5
80kg x 3
100kg x 1
110kg x 1
120kg x 1
130kg x 1
140kg x 1
150kg x 1
160kg x 1

First full week back after a 6/7 week layoff and happy with how its all gone even though i feel absolutely battered.
OxmanIcon...31-07-2015 @ 18:53 
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Likes tight rubber
Member 2981, 11066 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
How did i miss this??!!

Sessions are looking brilliant mate and all looking to be on the up, great stuff!
stephen9069Icon...31-07-2015 @ 20:20 
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Frequents the HOUSE of GAIN.
Member 3836, 4210 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Oxman said:How did i miss this??!!

Sessions are looking brilliant mate and all looking to be on the up, great stuff!


Cheers mate i got sick of my old journal especially towards the end it was more focused on my injuries than my actual training and progressing.

This journal is a fresh start and slow and steady with plenty of rehab/prehab going on in the back ground. Also theres no goals or aiming for comps its purely just getting back to training and enjoying it again.
stephen9069Icon...31-07-2015 @ 23:29 
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Frequents the HOUSE of GAIN.
Member 3836, 4210 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq




From tonight's session was happy with the weights considering i haven't done any sort of pressing. With all the extra physio work and stretching my shoulder and bicep didnt have any real issues.
stephen9069Icon...03-08-2015 @ 17:46 
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Frequents the HOUSE of GAIN.
Member 3836, 4210 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
MONDAY - 03/08/15

Didn't have any time to get to the gym today finished work a little late and my lass has to go out and do course work tonight so I'm going to use the time tonight for some extra rehab and flexibility work.

Hopefully I'll get 3 sessions in this week I won't be training Friday as Im going up to Scotland for the weekend.
nailsIcon...04-08-2015 @ 08:55 
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my wood got all bloody
Member 1001, 5678 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Great to see you back at it mate. Nice sensible grunty sessions as well. You've got to love a bit of grunt work, always works well in the end.
tazIcon...04-08-2015 @ 09:22 
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he who does the volume wins
Member 2498, 3652 posts
SQ 160, BP 125, DL 225
510.0 kgs @ 109kgs UnEq
Glad to see you back at it. Sessions look good mate, good first week start.

Really hope all is sorted now mate, by christ you deserve some injury free time now!
stephen9069Icon...04-08-2015 @ 10:00 
Avatar
Frequents the HOUSE of GAIN.
Member 3836, 4210 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
nails said:Great to see you back at it mate. Nice sensible grunty sessions as well. You've got to love a bit of grunt work, always works well in the end.


Cheers mate

No goals this time just going to plod on slowly getting stronger and getting back to enjoying lifting with no pressure.

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