Steve D.. First Training log

Friday, Shoulders and tris

• Log- warm up with 40k log x 10, everything else just carrying on one motions for a while.

• 60k x 5

80k x 5

• 100 x 3

• 120 x 1

• 130 x 1, all felt fairly comftable, but stopped there, still trying to get back into it steady.

• Viking Strict press on calf machine

• 80 x 10

• 102 x 10

• 120ish x 10

Full stack wotever that is x 8
• Farmers shrugs
• 60 x 15
• 100 x 10
• 100 x 10, arm starting again so just fininshed off with sum gay bodybuiding exersizes for Tris, pulldowns and sum other crap.
• Not bad sesh really, no training 2mora, coz got my gyms little charity comp sunday.

Well doen on comp pal

Strong logging pal

Cheers lads.

Tuesday, Legs & Chest

• Legs still abit tired from doing loads of reps on the piss light side handled car deadlift at the gyms charity comp sunday, so just did abit of light Leg Press and sum light Hamstring curls.

• Chest, Flat bench.

• 12 x 60k, use repboards and paused reps with everything after warm up.

• 100k x 8

• 140 x 5

• 160k x 5

• 180k x 5, bar was bent and tryin to roll about in my hands which ruined this set abit, will use thicker 25k bar in future.

• 140k x 10

• Finished with sum stretching on Chest Fly machine, just about 30odd ks on and just let it pull me back and hold for about 30secs for 3 sets, i find this does help abit with flexibility, especially if im squatting do this before and it helps me get in the bar.

Strong as f**k benching, youy must be good for 200+ now?

Ross is gay, just thought i'd chuck that in

haha. Yeh should be good for one or 2 with 200 i reckon, i just dont wanna stop using the repboards now, coz sure there helpin me get abit of flexibility back and my left shoulder used to play up quite abit and it seems to of cured that aswel. ill have ago next week and film it, see if its worthy

Thursday, Deadlift, Upper back

• Deadlift, warm up 70 x 10

• 110 x 5

• 150 x 5

• 190 x 3

• 230 x 2

• 270 x 3

• 190 x 8 fast as i can off the floor to lockout

• starting to feel like strengths coming back on deadlift.

• Upper back,Seated rows 3 or 4 sets of sumin, last set was full stack for 10

• Lat pulldowns, 3 lightish sets just to stretch out really.

• 3 sets of hammer bicep curls, nowt to heavy just like to pump biceps abit after upper back.

• Not a bad sesh really, no aches and pains for a change.

• didnt no how to turn the video round.

Strong session pal

cheers lad, been struggling with deadlifts and squats for a while due to joint pains and crap, but finally starting to feel stronger. see how squats feel monday.

Lucky u lol I havnt squated or deadlifted for 3 months

i know how u feel, i always seem to have sum little injury or sumin niggling away and knocking me back. Frustrating, just part of it all tho i suppose.

Friday, Shoulders and Tris

• nearly dint train today, felt nakered, training been abit all over this week.

• Log, all one motions again after warm up 40k x 10

• 60 x 5

• 80 x 3

• 100 x 3

• 120 x 1

• 140 x 1 F, but felt like it was there so had another go.

• 140 x 1 F, just nearly locked out but the momentum knocked me off balance before lock out so give up this time (next week)

• 100 x 5, fairly tired so went straight to shrugs, wud usually do another press.

• Farmers Shrugs warm up 60s x 12

• 100s x 10

• Last set did a hold 130s for 32secs

• Triceps, Skullcrushers and close grip press with e z bar

• 30 x 12

• 40 x 10 then 10 press"s

• 60 x 10 then 10 press"s

• Fairly crap sesh, abit nakered today and my ears keep popping lately when doin any fairly heavy lifts, strange, pressure i guess.

Strong stuff going on here STeve