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

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stephen9069IconTime to kick ass and chew bubble gum and im all out of gum 201301-01-2013 @ 20:03 
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Frequents the HOUSE of GAIN.
Member 3836, 4220 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.
stephen9069Icon...02-01-2013 @ 17:02 
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Frequents the HOUSE of GAIN.
Member 3836, 4220 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.
MarkIcon...03-01-2013 @ 12:27 
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Member 2171, 1612 posts
God work fella Grin
Loving the Duke reference too Grin
stephen9069Icon...03-01-2013 @ 19:55 
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Frequents the HOUSE of GAIN.
Member 3836, 4220 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Mark said:God work fella Grin
Loving the Duke reference too Grin


lol cheers mate you cant beat a bit of Duke Nukem
stephen9069Icon...03-01-2013 @ 20:22 
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Frequents the HOUSE of GAIN.
Member 3836, 4220 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.
stephen9069Icon...04-01-2013 @ 15:09 
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Frequents the HOUSE of GAIN.
Member 3836, 4220 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.

stephen9069Icon...07-01-2013 @ 20:07 
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Frequents the HOUSE of GAIN.
Member 3836, 4220 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.
Daws87Icon...07-01-2013 @ 20:14 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
Good session mate!
stephen9069Icon...07-01-2013 @ 20:40 
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Frequents the HOUSE of GAIN.
Member 3836, 4220 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Daws87 said:Good session mate!


Cheers mate shoulders are feeling it now
stephen9069Icon...08-01-2013 @ 19:42 
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Frequents the HOUSE of GAIN.
Member 3836, 4220 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.
nailsIcon...08-01-2013 @ 21:20 
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my wood got all bloody
Member 1001, 5691 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.
stephen9069Icon...08-01-2013 @ 21:22 
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Frequents the HOUSE of GAIN.
Member 3836, 4220 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
stephen9069Icon...09-01-2013 @ 21:00 
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Frequents the HOUSE of GAIN.
Member 3836, 4220 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
stephen9069Icon...10-01-2013 @ 18:48 
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Frequents the HOUSE of GAIN.
Member 3836, 4220 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.
Daws87Icon...10-01-2013 @ 18:57 
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Member 3634, 2439 posts
SQ 227.5, BP 175, DL 250
652.5 kgs @ 143kgs UnEq
Well done on the PB mate!

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