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Stephen9069 Training Journal

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stephen9069Icon...12-01-2016 @ 19:33 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
nails said:Glad to hear the knee is coping with squats, very sensible there mate.


cheers mate definitely got to start thinking first if i ever want to get back to were i was
stephen9069Icon...12-01-2016 @ 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 - 12.01.2016

MILITARY STRICT PRESS

20kg x 12
30kg x 10
40kg x 8

50kg x 6
50kg x 6
50kg x 6
50kg x 6
50kg x 6

SEATED DUMBELL PRESS (NEUTRAL GRIP)

15kg x 8
15kg x 8
15kg x 8
15kg x 8
15kg x 8
15kg x 8

DUMBELL SIDE RAISES

5kg x 15
5kg x 15
5kg x 15
5kg x 15

BENT OVER DUMBELL SIDE RAISES

5kg x 15
5kg x 15
5kg x 15
5kg x 15

Triceps started to die on the pressing towards the end but managed to get the reps done.

Hopefully over the next couple weeks as my fitness and strength improves ill be able to start increasing my work load and my sessions will get a bit better.
stephen9069Icon...13-01-2016 @ 20:24 
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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 - 13.01.2016

BENCH PRESS

20kg x 20
60kg x 10
80kg x 5
100kg x 1
110kg x 1
120kg x 1
130kg x 1

INCLINE BENCH PRESS (SMITH MACHINE)

60kg x 6
60kg x 6
60kg x 6
60kg x 6
60kg x 6
60kg x 6

PEC DECK

10 plates x 15
10 plates x 15
10 plates x 15

Technique is a little off on benching and im still lacking in tricep strength so i have a slight sticking point half way up on the lift.

Overall im happy with were its at and im going to build from 100kg and again i will start to add in a bit more work. There was no issue what so ever with my shoulder which was a relief.
nailsIcon...14-01-2016 @ 09:06 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq		Looking good mate. I see you were tempted by some heavier work on the bench.
stephen9069Icon...14-01-2016 @ 12:16 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
nails said:Looking good mate. I see you were tempted by some heavier work on the bench.


Lol i couldnt resist i was a bit more up for this session as i know its one of my stronger lifts.
stephen9069Icon...14-01-2016 @ 18:21 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Post Edited: 14.01.2016 @ 18:25 PM by stephen9069
THURSDAY - 14.01.2016

DEADLIFT

20kg x 20
60kg x 5
100kg x 5
140kg x 3
180kg x 1
200kg x 1
220kg x 1
240kg x 1

T-BAR ROWS

50kg x 15
50kg x 15
50kg x 15
50kg x 15

DUMBELL CROSS BODY HAMMER CURLS

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

I couldnt resist seeing were my deadlift was at but that now means i have all the numbers i need to sort out a solid routine now.

Ill be slowly building up the squat compared to the rest of my lifts as i need to make sure its more than capable with any loads i use and im determined to nail it this time round.

The biggest shock i got was my body weight i am definitely leaner and i have been careful with my diet iv gone from 18st 7lbs to 19st 5lbs Eek Eek
nailsIcon...15-01-2016 @ 11:06 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq		Looking good there mate. That's a meaty deadlift considering the body weight fluctuations and the knee issues. Do you have any specific plan you're gonna follow or are you going to create something for yourself.
stephen9069Icon...15-01-2016 @ 18:33 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
nails said:Looking good there mate. That's a meaty deadlift considering the body weight fluctuations and the knee issues. Do you have any specific plan you're gonna follow or are you going to create something for yourself.


Cheers mate, iv got a deadlift plan to try out but the rest ill sort myself paying more focus to my weaknesses and in particular my squatting i really want to see some sort of improvement in it this year.
stephen9069Icon...15-01-2016 @ 18:45 
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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 - 15.01.2016

MILITARY STRICT PRESS

20kg x 10
40kg x 6
60kg x 3
70kg x 1
70kg x 1

POWER CLEAN AND JERK

60kg x 3 Power clean only
80kg x 3 x 3
100kg x 1 x 1
100kg x 1 x 1

SQUAT

60kg x 6
80kg x 6
100kg x 1
110kg x 1

Im seriously lagging on my strict press mainly on my right shoulder which is more than likely from my injury, the initial press is the problem once my triceps kick in the weight wasnt an issue i noticed this on bench press aswell. Im not to worried about this and it gives me loads to work on.

Squatting was very comfortable which was surprising and the 110kg was me being cautious id say there is another 30kg-40kg there but id rather play it safe with my knee.

Overall im happy to have completed a full week with no pain or issues with my old injuries and now i have a starting point to build from.
stephen9069Icon...18-01-2016 @ 20:48 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Post Edited: 19.01.2016 @ 18:51 PM by stephen9069
MONDAY - 18.01.2016

MILITARY STRICT PRESS

20kg x 12
30kg x 10
40kg x 8

50kg x 6
50kg x 6
50kg x 6
50kg x 6
50kg x 6

ONE ARM STRICT DUMBELL PRESS

15kg x Left: 6, Right: 6
17.5kg x Left: 6, Right: 6
20kg x Left: 4, Right: 4
22.5kg x Left: 4, Right: 4
25kg x Left: 2, Right: 2

SEATED DUMBELL PRESS (NEUTRAL GRIP)

20kg x 6
20kg x 6
20kg x 6
20kg x 6
20kg x 6
20kg x 6
20kg x 6
20kg x 6

CGBP

70kg x 8
70kg x 8
70kg x 8
70kg x 8
70kg x 8
70kg x 8

DUMBELL SIDE RAISES

5kg x 20
5kg x 20
5kg x 20

BENT OVER DUMBELL SIDE RAISES

5kg x 15
5kg x 15
5kg x 15

So going to stick with this sort of volume for the next 6-8 weeks to slowly build up my shoulder and knee again without the risk of going to heavy to soon.
stephen9069Icon...19-01-2016 @ 18:50 
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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 - 19.01.2016

SQUAT

40kg x 12
70kg x 8
90kg x 6
110kg x 3
125kg x 1
140kg x 1

LEG PRESS

150kg x 20
150kg x 20
150kg x 20

CALF PRESS

100kg x 10
100kg x 10
100kg x 10

LEG EXTENSIONS

7 plates x 10
7 plates x 10
7 plates x 10

LEG CURLS

7 plates x 10
7 plates x 10
7 plates x 10

OxmanIcon...20-01-2016 @ 19:16 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq		Wow mate, looking the leanest i have ever seen you, great stuff and that was a beauty of a squat, like Nails you are bouncing back brilliantly. Going to be a good year for you i think mate Happy
stephen9069Icon...20-01-2016 @ 21:14 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Post Edited: 20.01.2016 @ 22:37 PM by stephen9069
Oxman said:Wow mate, looking the leanest i have ever seen you, great stuff and that was a beauty of a squat, like Nails you are bouncing back brilliantly. Going to be a good year for you i think mate Happy


Lol cheers mate im still 19st 5lbs but im paying a bit more attention to my diet this time round i dont want to get so heavy this time which i hope will help with injuries.

The squat felt surprisingly good but a little unsteady lol i think overhead pressing is going to be the hardest to improve on but hopefully by the end of the year ill be hitting respectable numbers.
stephen9069Icon...21-01-2016 @ 14:31 
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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 - 21.01.2016

DEADLIFT

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

POWER CLEAN & PUSH PRESS

60kg x 3
70kg x 3
80kg x 3
90kg x 2

ONE ARM KETTLE BELL ROWS

32kg x 8
32kg x 8
32kg x 8
32kg x 8

CROSS BODY DUMBELL HAMMER CURL

17.5kg x 8
17.5kg x 8
17.5kg x 8
17.5kg x 8



tazIcon...24-01-2016 @ 19:54 
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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		Good to see you back at it mate. Howz things?

Thats a pretty damned good deadlift I see there. Strength not all gone I see, always positive Happy

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