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Stephen9069 Training Journal

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nailsIcon...11-10-2018 @ 17:02 
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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
stephen9069 said:Still haven't trained since my first session back illness hit me hard and still struggling quite a bit with my stomach.

Im hoping to be able to go back to training next week but I think my aim will just to be able to get some consistency then after Christmas have another crack at my peaking routine and try get past the 4th week.


lol, at least you're trying mate. The dreaded stomach bug has been doing the rounds in my house as well. I think it's all done now but I feel your pain.
stephen9069Icon...05-11-2018 @ 19:10 
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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 - 05-NOVEMBER-2018

BENCH PRESS

20kg x 15
70kg x 8
80kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5

DB ROWS

20kg x 15
40kg x 8
40kg x 8
40kg x 8

INCLINE DB PRESS

30kg x 8
30kg x 8
30kg x 8

BAND ASSISTED PULL UPS

BW(-20kg) x 5
BW(-20kg) x 5
BW(-20kg) x 5

Lifes been a bit hectic at the minute but finally got back to it today.

Not sure how consistent things will be in the run up to Christmas as things are going to get busy but ill try and keep on top of my diet along with squatting that's my biggest struggle lol.

sitting at 19st 4lbs.

squat and deadlift tomorrow.
nailsIcon...06-11-2018 @ 09:02 
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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
Good to see you back mate.
stephen9069Icon...06-11-2018 @ 18:01 
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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:Good to see you back mate.


cheers mate at least im consistent at stopping and starting lol
stephen9069Icon...06-11-2018 @ 18:08 
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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 - 06-NOVEMBER-2018

SQUAT

20kg x 15
70kg x 6
70kg x 6
70kg x 6
70kg x 6
70kg x 6

DEADLIFT

120kg x 3
120kg x 3
120kg x 3
120kg x 3
120kg x 3

SINGLE LEG STEP UPS

20kg x 8 - (DB each hand)
20kg x 8
20kg x 8

BAND PULL THROUGHS

Purple band x 12
Purple band x 12
Purple band x 12

Still adjusting back to flat shoes and technique change on my squat, I definitely need to work on my flexibility I don't need another groin strain/tear.
nailsIcon...07-11-2018 @ 09:00 
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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
Nice to see some band work going on mate. I find bands to be very joint friendly, you just need to be a bit inventive.

Do you follow Stefi Cohen on Insta? I recommend you do, she puts up awesome mobility drills. Lot's of odds and ends you can use as part of your warm up.
stephen9069Icon...07-11-2018 @ 18:13 
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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:Nice to see some band work going on mate. I find bands to be very joint friendly, you just need to be a bit inventive.

Do you follow Stefi Cohen on Insta? I recommend you do, she puts up awesome mobility drills. Lot's of odds and ends you can use as part of your warm up.


Cheers mate ill check it out, I find band stuff quite good especially when Im restricted on certain movements like the Nordic curls.
stephen9069Icon...07-11-2018 @ 18:31 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
WEDNESDAY - 07-NOVEMBER-2018

SEATED MILITARY PRESS

20kg x 15
50kg x 4
50kg x 4
50kg x 4
50kg x 4

DB SHOULDER PRESS

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

CGBP

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

I could not push this tonight iv managed to hurt my sternum at work iv got costochondritis.

Rest day tomorrow then hopefully things will have eased of by Friday.
stephen9069Icon...09-11-2018 @ 19:46 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Taking an extra rest day to give my sternum some more recovery time before benching again.
stephen9069Icon...10-11-2018 @ 10:42 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Weigh in day:

Start - 19st 5lbs
Week 1 - 18st 8lbs

Happy with that been tracking everything this week dropped a lot of crap out of my diet and upped my water. Will have a little something nice tonight then back to it tomorrow.
nailsIcon...12-11-2018 @ 13:11 
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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
That's a hell of a drop mate! It's amazing what not eat obvious crap does.
stephen9069Icon...12-11-2018 @ 17:36 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
nails said:That's a hell of a drop mate! It's amazing what not eat obvious crap does.


Yeah iv really been tracking everything aiming to hit 2900 calories a day I think with work being hectic at the minute aswell that's helping shift things a lot faster.

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