Stephen9069 Training Journal
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| stephen9069 |  | ... | 04-09-2015 @ 12:29 |
 Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | taz said:Sounds like you've had a rough time as of late...........again. Hope all's ok now. See you've started boxing goodman, will improve your fitness. As Nails has said it takes a lot more to fight than you think, even more so in that due to the getting hit back. Lol if its not one thing its another but all clear now and im really enjoyong the boxing but i really do need to drop weight and increase cardio and speed | ||
| nails | | ... | 04-09-2015 @ 12:35 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | The rep machine is back in the building. Great stuff mate. | ||
| stephen9069 | | ... | 04-09-2015 @ 13:20 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | nails said:The rep machine is back in the building. Great stuff mate. Cheers mate im enjoying the new direction but i think i need to alter my routine to suit the boxing otherwise its just going to be counter productive | ||
| stephen9069 | | ... | 09-09-2015 @ 18:11 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Post Edited: 09.09.2015 @ 18:16 PM by stephen9069 WEDNESDAY - 09.09.2015ONE ARM DUMBELL BENCH PRESS (Rep's Each Side) 25kg X 10 25kg X 10 25kg X 10 25kg X 10 25kg X 10 25kg X 10 ARNOLD PRESS (Weight Each Hand) 15kg X 12 15kg X 12 15kg X 12 15kg X 12 DUMBELL PUSH PRESS (Weight Each Hand) 15kg X 12 15kg X 12 15kg X 12 15kg X 12 BODY WEIGHT DIPS (BW = 19st 6lbs) BW X 10 BW X 10 BW X 10 BW X 10 DUMBELL SQUAT & PUSH PRESS (Weight Each Hand) 10kg X 25 10kg X 25 Done 90 minutes of boxing last night also which was hard but I'm definitely getting fitter and my core is definitely getting stronger. My body weight is down from 20st to 19st 6lbs. | ||
| stephen9069 | | ... | 17-09-2015 @ 22:24 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Only managed 1 or 2 gym sessions in the last few weeks but been hitting the boxing hard and getting faster and my cardio is certainly getting better. My body weight is down to 19st 4lbs i think this is the lightest iv been in 2 or 3 years. | ||
| stephen9069 | | ... | 21-09-2015 @ 17:18 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Done a bit of chest today nothing heavy though. Im seriously noticing a massive decline in strength now which hasnt bothered me as much as i was expecting body weight is at 19st 2lbs | ||
| nails | | ... | 21-09-2015 @ 20:23 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | stephen9069 said:Done a bit of chest today nothing heavy though. Im seriously noticing a massive decline in strength now which hasnt bothered me as much as i was expecting body weight is at 19st 2lbs Max strength isn't as important to boxing as the endurance and explosiveness. Sounds like you're having fun. | ||
| stephen9069 | | ... | 22-09-2015 @ 16:20 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | nails said: Max strength isn't as important to boxing as the endurance and explosiveness. Sounds like you're having fun. I really am mate i think my last boxing session i was close to throwing up because i was pushing to hard lol but its definitely taking my mind off of strongman and keeping me focused on getting fit and healthy. | ||
| stephen9069 | | ... | 26-10-2015 @ 20:22 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | MONDAY - 26.10.2015 CHEST DUMBELL BENCH PRESS (Weight Each Hand) 15kg x 12 17.5kg x 10 20kg x 8 25kg x 6 27.5kg x 6 30kg x 6 32.5kg x 6 35kg x 6 37.5kg x 6 INCLINE DUMBELL PRESS (Weight Each Hand) 20kg x 8 22.5kg x 8 25kg x 8 27.5kg x 8 30kg x 8 32.5kg x 8 32.5kg x 8 32.5kg x 8 BODY WEIGHT DIPS (BW = 19Stone) BW x 8 BW x 8 BW x 8 BW x 8 BW x 8 DUMBELL ROWS 20kg x 8 22.5kg x 8 25kg x 8 27.5kg x 8 30kg x 8 Been about 6 weeks since iv been in the gym and a little hit or miss with the boxing but iv been missing it so decided it was time to get back to it. Im currently weighing in at 19stone on the dot thats 3 stone lost since Christmas. Im going to try and keep my weight down while hopefully slowly getting stronger i feel alot more comfortable at this weight. I wont be deadlifting over the next month or two but ill be focusing a lot on upper back to make sure my shoulder is as strong as possible so o can slowly work back into bench pressing. Ill keep at the boxing once a week to keep improving my cardio and weight under control. | ||
| stephen9069 |  | ... | 27-10-2015 @ 17:44 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | THESDAY - 27.10.2015 BACK BARBELL ROWS 60kg x 15 65kg x 12 70kg x 10 75kg x 8 75kg x 8 75kg x 8 75kg x 8 75kg x 8 75kg x 8 CLOSE GRIP PULL DOWNS 60kg x 8 60kg x 8 60kg x 8 60kg x 8 60kg x 8 60kg x 8 SEATED MACHINE ROWS 60kg x 8 60kg x 8 60kg x 8 60kg x 8 60kg x 8 60kg x 8 DUMBELL ROWS (Weight Each Hand) 20kg x 8 22.5kg x 8 25kg x 8 27.5kg x 8 30kg x 8 Finished with some hammer curls then that was it. | ||
| Oxman | | ... | 30-10-2015 @ 14:48 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Some nice return sessions mate...can see why you are sore! Looking forward to seeing the new progress! | ||
| stephen9069 | | ... | 02-11-2015 @ 18:10 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | MONDAY - 02.11.2015 SHOULDERS MILITARY PRESS (Strict) 30kg X 12 35kg X 10 40kg X 8 45kg X 6 45kg X 6 50kg X 6 50kg X 6 55kg X 6 55kg X 6 SEATED DUMBELL PRESS (Neutral Grip) 15kg X 12 17.5kg X 10 20kg X 8 22.5kg X 6 22.5kg X 6 25kg X 6 25kg X 6 27.5kg X 6 27.5kg X 6 DUMBELL SIDE RAISES 12kg X 8 12kg X 8 12kg X 8 12kg X 8 12kg X 8 12kg X 8 DUMBELL ROWS (Pulling weight to chest) 25kg X 8 25kg X 8 25kg X 8 25kg X 8 25kg X 8 25kg X 8 CGBP 80kg X 8 80kg X 8 80kg X 8 80kg X 8 80kg X 8 80kg X 8 It's been a very long time since iv pressed a bar over head and it's definitely showing. It's going to be a very long slow build up before I'm able to press anything like I used to over head, my initial plan was to give it 6 months but after tonight's session I'm going to extend that and aim for next Christmas to play it safe. Legs tomorrow if work permits it and hopefully I can stretch my shoulder out enough to get the bar across my shoulders to start squatting again. | ||
| stephen9069 | | ... | 03-11-2015 @ 18:38 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | TUESDAY - 03.11.2015 LEGS SQUAT 20kg x 12 40kg x 10 60kg x 8 80kg x 6 LEG PRESS 150kg x 10 150kg x 10 150kg x 10 LEG CURLS 30kg x 10 30kg x 10 30kg x 10 LEG EXTENSIONS 20kg x 10 20kg x 10 20kg x 10 CALVE LEG PRESS 100kg x 10 100kg x 10 100kg x 10 Wow this was a shock to the system its been a very long time since i last squatted and i definitely feel rusty i found it a little awkward to find my stance at the start. The weight didnt feel to bad on my back but 80kg was the limit that my shoulder could take after yesterdays shoulder session but again hopefully with a slow steady progress over the year this will have plenty of time to improve and get stronger without any major set backs. | ||
| stephen9069 | | ... | 04-11-2015 @ 19:01 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | WEDNESDAY - 04.11.2015 CHEST DUMBELL BENCH PRESS 17.5kg x 12 20kg x 10 22.5kg x 8 27.5kg x 6 30kg x 6 32.5kg x 6 35kg x 6 37.5kg x 6 40kg x 6 INCLINE DUMBELL BENCH PRESS 17.5kg x 12 20kg x 10 22.5kg x 8 25kg x 6 27.5kg x 6 30kg x 6 32.5kg x 6 35kg x 6 37.5kg x 6 BODY WEIGHT DIPS (BW = 19ST 5LBS) BW x 8 BW x 8 BW x 8 BW x 8 BW x 8 BW x 8 CABLE FLYES 10 plates x 8 10 plates x 8 10 plates x 8 10 plates x 8 10 plates x 8 10 plates x 8 All the weights have increased by 2.5kg from last week which im happy about and the cable flyes actually felt good they were just heavy enough to focus on the stretch in to my shoulder which felt nice. Im going to slowly start adding in bench press in the next few weeks but it will be after my dumbell work and only using 60kg to see if i can go through the range of motion without any pain if that works ill slowly add weight from there and with a pause at the bottom to keep stretching my shoulder. | ||
| stephen9069 | | ... | 06-11-2015 @ 19:24 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | FRIDAY - 06.11.2015 POWER CLEAN / STRICT PRESS / FRONT SQUAT 40kg x 1 50kg x 1 60kg x 1 70kg x 1 80kg x 1 90kg x 1 (Power Clean Only) 100kg x 1 (Power Clean Only) WIDE GRIP HIGH TO LOW PULL DOWNS 80kg x 8 80kg x 8 80kg x 8 80kg x 8 80kg x 8 80kg x 8 INCLINE DUMBELL PRESS 17.5kg x 12 20kg x 10 22.5kg x 8 25kg x 6 27.5kg x 6 30kg x 6 32.5kg x 6 35kg x 6 37.5kg x 6 BENCH PRESS 60kg x 10 90kg x 5 110kg x 1 120kg x 1 130kg x 1 DUMBELL ROWS 25kg x 8 25kg x 8 25kg x 8 25kg x 8 25kg x 8 25kg x 8 Finished off doing some face pulls and band pull aparts for my shoulder. My bench press technique is really off after not doing it for so long but im happy with the 130kg it felt comfortable on my shoulder and there was no sticking or grinding the rep out which i was pleased with, im going to drop the weight down to 100kg and build from there. | ||
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