Time to kick ass and chew bubble gum and im all out of gum 2013

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stephen9069		Time to kick ass and chew bubble gum and im all out of gum 2013	01-01-2013 @ 20:03
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	As its a new year iv decided to start a new journal and set my goals for this year. Goals for 2013: Bench Press: Current: 150kg - Goal: 200kg Deadlift: Current: 255kg - Goal: 300kg Squat: Current: 190kg - Goal: 250kg Over head Press Current: 105kg - Goal: 150kg And as long as i can stay injury free i want to compete in a few comps this year and finish in a respectable place.
stephen9069		...	02-01-2013 @ 17:02
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	WEDNESDAY - 02/01/2013 LEGS SQUATS (OLYMPIC BAR) (80% or 1RM = 155kg) 60kg X 10 85kg X 8 105kg X 6 120kg X 4 170kg X 3 170kg X 3 170kg X 3 170kg X 3 170kg X 3 170kg X 3 135kg X 8 **The 170kg is technically a PB as iv never done reps on this weight before** LEG PRESS (PLATE LOADABLE MACHINE) 150kg X 6 200kg X 6 250kg X 6 270kg X 6 280kg X 6 300kg X 3 320kg X 3 330kg X 3 340kg X 3 350kg X 3 LEG CURLS 7 Plates x 50 7 Plates X 50 LEG EXTENSIONS 7 Plates X 50 7 Plates X 50 First session of the new year and it was a killer my legs are certainly feeling it now but it felt strong, the last one or two reps were slow and grinders but i managed to get them up. Certainly going to feel it tomorrow but looking forward to deadlifting.
Mark		...	03-01-2013 @ 12:27
Member. Member 2171, 1612 posts	God work fella Loving the Duke reference too
stephen9069		...	03-01-2013 @ 19:55
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	Mark said:God work fella Loving the Duke reference too lol cheers mate you cant beat a bit of Duke Nukem
stephen9069		...	03-01-2013 @ 20:22
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	THURSDAY - 03/01/2013 BACK DEADLIFT (OLYMPIC BAR) (80% of 1RM = 205) 60kg X 10 80kg X 8 120kg X 6 170kg X 4 (Straps and belt on) 220kg X 3 (Up 5kg from last week) 220kg X 3 220kg X 3 220kg X 3 220kg X 3 220kg X 3 180kg X 8 **The last set i was aiming for 12 but it just wasnt happening** FACE PULLS 35kg X 12 35kg X 12 35kg X 12 BENT OVER ROWS (SMITH MACHINE) 40kg X 12 60kg X 12 80kg X 12 100kg X 8 110kg X 6 DUMBELL ROWS (Weight Each Hand) 50kg X 6 50kg X 6 50kg X 6 50kg X 6 50kg X 6 BACK EXTENSIONS 40kg X 10 40kg X 10 DUMBELL HAMMER CURLS (Weight Each Hand) 15kg X 25 15kg X 25 After yesterdays leg session i was feeling it going into this session, all the sets except the last one were nice and quick the last one was a real grinder but managed it. Tomorrow is another shoulder session.
stephen9069		...	04-01-2013 @ 15:09
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	FRIDAY - 04/01/2013 SHOULDERS SHOULDER PRESS (OLYMPIC BAR) (80% of 1RM = 85kg) 50kg X 6 (Strict) 60kg X 6 (Strict) 70kg X 2 (Strict) 85kg X 2 (PB - Strict) 90kg X 3 (Up 5kg from Monday - Push Press) 90kg X 3 90kg X 3 90kg X 3 90kg X 3 90kg X 3 60kg X 8 **I wanted to practice bouncing the bar up my body as iv never really done this i can clean 105kg for 1 rep, im building my pressing back up after about 4-5 weeks off** UPRIGHT ROWS (OLYMPIC BAR) 60kg X 6 60kg X 6 60kg X 6 BENT OVER FLYES 10kg X 10 10kg X 10 10kg X 10 Was really happy with the strict PB i wasnt expecting it and all the pressing felt nice and sharp felt like a good session considering my legs are suffering lol.
stephen9069		...	07-01-2013 @ 20:07
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	MONDAY - 07/01/2013 SHOULDERS SHOULDER PRESS (FROM SQUAT RACK - OLYMPIC BAR) (80% of 1RM = 85kg) 60kg X 6 (Strict) 70kg X 3 (Strict) 80kg X 3 (Strict) 85kg X 2 (Strict) 92.5kg X 3 (up 2.5kg from last week - Push Press) 92.5kg X 3 (Push Press) 92.5kg X 3 (Push Press) 92.5kg X 3 (Push Press) 92.5kg X 3 (Push Press) 92.5kg X 3 (Push Press) 60kg X 12 (Strict) SHRUGS (OLYMPIC BAR) 100kg X 15 110kg X 15 120kg X 15 130kg X 15 140kg X 15 SEATED SHOULDER PRESS (PLATE LOADABLE) 70kg X 6 80kg X 6 90kg X 6 100kg X 6 (Working lockout) 80kg X 6 90kg X 6 100kg X 6 110kg X 6 (Working initial press) 50kg X 6 60kg X 6 70kg X 6 80kg X 6 DUMBELL FRONT RAISES 10kg X 10 10kg X 10 DUMBELL SIDE RAISES 10kg X 10 10kg X 10 BENT OVER SIDE RAISES 10kg X 10 10kg X 10 ONE ARM DUMBELL PRESS 25kg X L3, R3 30kg X L3, R3 37.5kg X L3, R3 45kg X L1, R1 50kg X L FAIL, R1 21'S (EZ-BAR) 20kg X 21 20kg X 21 20kg X 21 Was just one of those sessions that you really enjoy everything felt good and strong, was a bit gutted on failing the 50kg with the left but will get that hopefully next week or the week after.
Daws87		...	07-01-2013 @ 20:14
⚽ Member 3634, 2381 posts SQ 227.5, BP 175, DL 250 652.5 kgs @ 143kgs UnEq	Good session mate!
stephen9069		...	07-01-2013 @ 20:40
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	Daws87 said:Good session mate! Cheers mate shoulders are feeling it now
stephen9069		...	08-01-2013 @ 19:42
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	TUESDAY - 08/01/2013 BACK DEADLIFT (80% of 1RM = 205kg) 60kg X 10 100kg X 8 140kg X 6 180kg X 4 (Belt on, Straps on) 225kg X 3 (Up 5kg From last week) 225kg X 3 225kg X 3 225kg X 3 225kg X 3 225kg X 3 140kg X 12 BENT OVER BARBELL ROWS 50kg X 12 60kg X 12 70kg X 12 80kg X 12 90kg X 12 BACK EXTENSIONS 40kg X 10 40kg X 10 40kg X 10 40kg X 10 40kg X 10 21'S (HAMMER GRIP BAR) 20kg X 21 20kg X 21 20kg X 21 This session was the complete opposite to last night, after the deadlift it went down hill from there just struggled to stay motivated tonight maybe lack of food played its part. Fingers crossed tomorrows session goes a bit better.
nails		...	08-01-2013 @ 21:20
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5 672.5 kgs @ 102.5kgs UnEq	You've got a s**t load of volume in there mate. Very impressive.
stephen9069		...	08-01-2013 @ 21:22
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	nails said:You've got a s**t load of volume in there mate. Very impressive. Cheers mate, struggled tonight though
stephen9069		...	09-01-2013 @ 21:00
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	WEDNESDAY - 09/01/2013 LEGS SQUATS (80% of 1RM = 155kg) 60kg X 6 90kg X 6 110kg X 6 130kg X 6 175kg X 3 (Up 5kg from last week) 175kg X 3 175kg X 3 175kg X 3 175kg X 3 175kg X 3 140kg X 8 LEG PRESS 150kg X 6 200kg X 6 225kg X 6 270kg X 6 300kg X 6 315kg X 3 325kg X 3 350kg X 1 370kg X 1 (PB) 385kg X 1 (PB) LEG CURLS 8 Plates X 50 8 Plates X 50 LEG EXTENSIONS 8 Plates X 50 8 Plates X 50
stephen9069		...	10-01-2013 @ 18:48
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300 725.0 kgs @ 119kgs UnEq	THURSDAY - 10/01/2013 CHEST BENCH PRESS (OLYMPIC BAR) 60kg X 10 80kg X 8 100kg X 6 115kg X 4 135kg X 3 140kg X 1 152.5kg X 1 155kg X 1 (Spotter had to touch the bar, rep doesnt count) INCLINE BENCH PRESS (SMITH MACHINE - PLATE WEIGHT) 40kg X 12 50kg X 12 60kg X 10 70kg X 6 80kg X 2 90kg X 1 100kg X 1 40kg X 20 INCLINE DUMBELL PRESS (WEIGHT EACH HAND) 25kg X 6 30kg X 6 35kg X 4 40kg X 2 40kg X 2 DIPS (BW = 21 STONE) BW x 5 BW(+5kg) X 3 BW(+10kg) X 3 BW(+15kg) X 3 BW(+20kg) X 2 (Failed the 3rd rep) Deviated from the usual session and decided to see if i i could beat my 150kg, i should have gone for the 155kg instead of 152.5kg but will try that again in a couple of weeks.
Daws87		...	10-01-2013 @ 18:57
⚽ Member 3634, 2381 posts SQ 227.5, BP 175, DL 250 652.5 kgs @ 143kgs UnEq	Well done on the PB mate!

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