Stephen9069 Training Journal
Users viewing topic: & 1 Guest
12345678910 ... ... 7677787980818283848586
| 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. | ||
| Oxman | | ... | 06-11-2015 @ 19:27 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Good to see you getting the sessions in mate, loads of work getting done, you'll soon be back to where you were at this rate  | ||
| stephen9069 |  | ... | 06-11-2015 @ 20:27 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Oxman said:Good to see you getting the sessions in mate, loads of work getting done, you'll soon be back to where you were at this rate Cheers mate it feels good and sore to be getting back in to it. Still cant bring myself to deadlift just yet but hopefully after christmas ill test qere its at them i have a good program to run. | ||
| stephen9069 | | ... | 09-11-2015 @ 19:41 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | MONDAY - 09.11.2015 CHEST DUMBELL PRESS 22.5kg x 12 25kg x 10 27.5kg x 8 30kg x 6 32.5kg x 6 35kg x 6 37.5kg x 6 40kg x 6 42.5kg x 6 INCLINE DUMBELL PRESS 20kg x 12 22.5kg x 10 25kg x 8 27.5kg x 6 30kg x 6 32.5kg x 6 35kg x 6 37.5kg x 6 40kg x 6 BAND PULL APARTS X 8 X 8 X 8 X 8 X 8 X 8 X 8 X 8 Had a busy day today but instead of my usual of just skipping the session i dragged myself down to a local gym which aint the best but had all i needed for a quick 40 minute session. | ||
| stephen9069 | | ... | 10-11-2015 @ 18:40 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | TUESDAY - 10.11.2015 LEGS SQUAT 60kg x 12 70kg x 10 80kg x 8 90kg x 6 100kg x 6 LEG PRESS 100kg x 15 130kg x 12 160kg x 10 200kg x 8 LEG CURLS 45kg x 8 45kg x 8 45kg x 8 45kg x 8 45kg x 8 45kg x 8 LEG EXTENSIONS 40kg x 8 40kg x 8 40kg x 8 40kg x 8 40kg x 8 40kg x 8 CALF PRESS 100kg x 15 130kg x 12 160kg x 10 200kg x 8 My bad knee is sore now there was a slight pop on the squatting so im just going to use leg press as my main leg exercise theres no need to torture myself with an exercise that causes me more problems than positives. | ||
| stephen9069 | | ... | 12-11-2015 @ 08:08 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | WEDNESDAY - 11.11.15 SHOULDERS MILITARY PRESS 30kg x 12 35kg x 10 40kg x 8 45kg x 6 SEATED DUMBELL PRESS 17.5kg x 12 20kg x 10 22.5kg x 8 25kg x 6 DUMBELL SIDE RAISES 7.5kg x 15 7.5kg x 15 7.5kg x 15 Just quick and easy for that session. My knee has a bit of swelling around it from squatting but its not to painful so will take it easy for the time being. | ||
| Oxman | | ... | 12-11-2015 @ 11:59 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Good work mate, watch that knee though, squats really do not agree with you do they? Good to see bench feeling ok though mate. | ||
| stephen9069 | | ... | 12-11-2015 @ 20:23 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Oxman said:Good work mate, watch that knee though, squats really do not agree with you do they? Good to see bench feeling ok though mate. Cheers mate Yeah i agree squats have been my biggest issue for a very long time even when my legs were at there strongest my squat never improved so im done with them ill hit my legs with leg press from now on. | ||
| stephen9069 | | ... | 13-11-2015 @ 19:16 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Post Edited: 13.11.2015 @ 19:19 PM by stephen9069 So my knee has got progressively worse throughout the day. It doesnt help that its my bad knee that i damaged from a car accident a few years ago https://www.tmuscle.co.uk/attachments/20151113_185113-jpg.41831/ | ||
| stephen9069 | | ... | 16-11-2015 @ 17:36 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | MONDAY - 16.11.2015 CHEST DUMBELL BENCH PRESS 20kg x 12 22.5kg x 10 25kg x 8 30kg x 6 30kg x 6 35kg x 6 35kg x 6 40kg x 6 40kg x 6 INCLINE DUMBELL PRESS 20kg x 12 22.5kg x 10 25kg x 8 30kg x 6 30kg x 6 32.5kg x 6 32.5kg x 6 35kg x 6 35kg x 6 BODY WEIGHT DIPS (BW = 19st 8lbs) BW x 8 BW x 8 BW x 8 BW x 8 BW x 8 BW x 8 Finished with some bi's and tri's after that. My knee is still swollen and sore so tomorrow's leg session (minus squatting) will be interesting. | ||
| Wayne_Cowdrey | | ... | 16-11-2015 @ 18:07 |
 Still got a little bit of strength Member 400, 22410 posts | I did my ribs in on leg press. | ||
| stephen9069 | | ... | 16-11-2015 @ 18:22 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Wayne_Cowdrey said:I did my ribs in on leg press. Lol i dont think ill need to worry to much about the weight for now because of my knee. Saying that it would just be my luck ill injure myself falling out of the machine. | ||
| stephen9069 | | ... | 17-11-2015 @ 18:08 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | TUESDAY 17.11.15 LEG PRESS 100kg x 25 100kg x 25 100kg x 25 100kg x 25 CALF PRESS 100kg x 15 100kg x 15 100kg x 15 100kg x 15 100kg x 15 100kg x 15 LEG EXTENSIONS 40kg x 10 40kg x 10 40kg x 10 40kg x 10 40kg x 10 40kg x 10 LEG CURLS 40kg x 10 40kg x 10 40kg x 10 40kg x 10 40kg x 10 40kg x 10 My knee held up relatively ok its a bit sore now but will take some pain killers and ice it. | ||
| stephen9069 | | ... | 18-11-2015 @ 18:54 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | WEDNESDAY - 18.11.15 SHOULDERS SEATED DUMBELL PRESS 12.5kg x 12 15kg x 10 17.5kg x 8 20kg x 6 22.5kg x 6 25kg x 6 27.5kg x 6 30kg x 6 32.5kg x 6 DUMBELL SIDE RAISES 10kg x 10 10kg x 10 10kg x 10 10kg x 10 10kg x 10 10kg x 10 FACE PULLS 10 plates x 10 10 plates x 10 10 plates x 10 10 plates x 10 10 plates x 10 10 plates x 10 Nothing standing as my knee is a bit tender after last nights session and a long day at work today. I just went in for a quick session in and out in about 45 minutes. Back and maybe some leg press tomorrow. | ||
| Oxman | | ... | 22-11-2015 @ 16:48 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Getting a lot of work in mate. how's the knee now? Any better? | ||
12345678910 ... ... 7677787980818283848586