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boy to a man: as quick as i can

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seankamoIconboy to a man: as quick as i can15-09-2010 @ 16:32 
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Member 1159, 760 posts
Started training at ministry of muscle gym (aylesford kent) this year with (new) training partner and work collegue Chris Gearing.

from 2nd august - 30th my max deadlift increased by 20kg + squat by 30kg

trying new gym training is 6 week split (wasnt keen on the idea at first as ive always been 1 of those idiots who tries to max lift every session every week and wonder why i have slow gains but chris says it would work and it has)

week 1 - sets 4 reps 10

monday - squats, deadlifts + tyre flip

tuesday - pressin: generally flat bench, log or axle c+p or military press, then cable crossovers to finish or flys

thursday - events - events vary by week depending what comps are coming up etc but normally do 5-6 events min per session

saturday - cardio, biceps + triceps
seankamoIcon...15-09-2010 @ 16:51 
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23/8/10

axle squats 4 x 10 reps

set 1 warm up - 50kg 8reps
set 2 warm up - 90kg 6 reps
set 3 warm up - 130kg 6 reps

set 4 180kg - 10 reps
set 5 180kg - 10 reps
set 6 180kg - 10 reps
set 7 180kg - 10 reps

deadlifts 4 x 10 reps

set 1 warm up - 100kg 6 reps
set 2 warm up - 140kg 6 reps

set 3 170kg - 10 reps
set 4 170kg - 10 reps
set 5 170kg - 10 reps
set 6 170kg - 10 reps

tyre flip (350kg)

3 sets 5 flips

4th set nearly flipped 500/550 (steve isnt sure what it is) got to chest bloody thing is too wide!!! i will get it soon!!!


24/8/10

pressin

flat bench barbell

set 1 - warm up - 60kg - 6 repos
set 2 - warm up - 100kg - 6 rpes

set 3 - 150kg - 10 reps
set 4 - 150kg - 10 reps
set 5 - 150kg - 10 reps
set 6 - 150kg - 8 reps (chris had to spot me after 8 reps)

log press

set 1 85kg - 10 reps
set 2 90kg - 10 reps
set 3 90kg - 10 reps
set 4 90kg - 9 reps (couldnt quite finish set!!!)

cable crossovers - 3 sets 25 reps


26/08/10

10 mins walking treadmill get blood into legs

farmers sprints - 20/25 metrs

set 1 - 75kg warm up
set 2 - 110kg
set 3 - 130kg
set 4 - 140kg

yoke 20/25metres

set 1 - 170kg
set 2 - 250kg
set 3 - 300kg
set 4 - 330kg (pb)

pressing medley - 100kg oly bar, 110 axle, 100kg safe lift, 50kg dumbell, 120kg oly bar

figals finger

set 1 - 4 flips
set 2 - 6 flips (matched chris so the git had to do 8 easliy to show off lol)

stone over yoke

set 1 - 100kg - 4 reps
set 2 - 120kg - 2 reps
set 3 - 130kg - 2 reps
set 4 - 140kg - 1 rep
EDCLARKEIcon...15-09-2010 @ 16:53 
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not particularly well educated
Member 85, 10986 posts
SQ 170, BP 130, DL 260
560.0 kgs @ 90kgs UnEq		welcome to the site Sean,I was the lanky guy who competed against you at the gymn1 comp.
seankamoIcon...21-09-2010 @ 15:49 
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lol hello m8. yeah was a good comp. suppose to be competing in wiltshire this week but got bloody virus hopefully will go before weekend. hows things and training buddy???
seankamoIcon...21-09-2010 @ 16:17 
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Monday - 06/09/10

6 sets of 3

axle Squats (some div has busted the squat bar) -

set 1 - warm up - 90kg - 8 reps
set 2 - warm up - 160kg - 8 reps

set 3 - 220kg - 3 reps
set 4 - 240kg - 3 reps
set 5 - 240kg - 3 reps
set 6 - 240kg - 3 reps
set 7 - 240kg - 3 reps
set 8 - 240kg - 3 reps

deadlifts

set 1 - warm up - 100kg - 6 reps
set 2 - warm up - 160kg - 6 reps

set 3 - 220kg - 3 reps
set 4 - 220kg - 3 reps
set 5 - 240kg - 3 reps
set 6 - 240kg - 3 reps
set 7 - 240kg - 3 reps
set 8 - 240kg - 3 reps

tyre flip - 350kg

3 sets 6 flips

nearly flipped 550kg!!!! (horrible fat thing!)

Tuesday 07/09/10

Flat bench

set 1 - warm up - 60kg - 10 reps
set 2 - warm up - 100kg - 8 reps

set 3 - 150kg - 6 reps
set 4 - 160kg - 3 reps
set 5 - 170kg - 3 reps
set 6 - 180kg - 3 reps
set 7 - 190kg - 3 reps
set 8 - 200kg - 2/3 reps(missed 3rd couldnt lock out)

Log last man standing

set 1 - warm up - 85kg
set 2 - 110kg
set 3 - 125kg
set 4 - 135kg
set 5 - missed 140kg (couldnt lock out)

Cable crossovers

3 sets 25 reps


thursday 9/09/10

EVENTS

Farmers

set 1 - 75kg warm up 50m
set 2 - 110kg 25m
set 3 - 140kg 25m
set 5 - 150kg 4m (terrible)

yoke

set 1 - 150kg - 50m
set 2 - 250kg - 25m
set 3 - 300kg - 25m
set 4 - 330kg - 25m (3 drops not good enough)

medley

300kg chain 15m, 200kg duckwalk, 100kg rubber block


viking press

set 1- 80kg - 15 reps
set 2- 110 kg - 15 reps
set 3- 140kg - 8 reps
seankamoIcon...17-10-2010 @ 17:27 
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first week back after 2 weeks of man flu and holiday

4 sets 10 reps

4/10/10

axle squats

warm up - 90kg - 6 reps
warm up - 150kg - 6 reps

set 1 - 210kg - 10 reps
set 2 - 210kg - 10 reps
set 3 - 210kg - 10 reps
set 4 - 220kg - 10 reps

Deadlift

warm up - 60kg - 6 reps
warm up - 140kg - 6 reps

set 1 - 3 - 180kg - 10 reps
set 4 - 180kg 6 reps (blown out after squats)

leg extensions 3 sets 15 reps

lying hamstring curls

5/10/10

flat bench

warm up - 60kg
warm up - 100kg

set 1 - 150kg - 10 reps
set 2 - 150kg - 10 reps
set 3 - 150kg - 9 reps
set 4 - 150kg - 8 reps

log press

set 1 - 90kg - 10 reps
set 2 - 90kg - 10 reps
set 3 - 90kg - 10 reps
set 4 - 90kg - 10 reps

cable crossovers

3 sets 15 reps

7/10/10

EVENTS

350kg tyre

2 sets 5 flips

500/550kg tyre

1 flip (first time ever flipped!!!!)

farmers sprints

set 1 75kg warm up 40 metres

set 2 120kg 20 metres

set 3 140kg 20 metres

set 4 150kg 7/8 metres (best so far)


circus dumbell press

35kg, 45kg. 55kg, 65kg, 75kg(missed)


stones to shoulder (no tacky)

100kg, 110kg, 120kg, 130kg

9/10/10

close grip bench press

60kg, 100kg, 140kg - 3 sets 8 reps

tricep pushdowns 3 sets 15 reps

cable bicep curls - 3 sets - 10 reps (each arm)

1 arm cable curls - 3 sets - 10 reps

20 mins treadmill - 5 mins walkin, 5 mins fast walking, 5 mins jogging, 5 mins warm down
Big_GrayIcon...17-10-2010 @ 18:20 
another lover of conans wheel
Member 1116, 2379 posts
SQ 275, BP 210, DL 330
815.0 kgs @ 134kgs UnEq
Post Edited: 17.10.2010 @ 18:21 PM by Big_Gray
there is some great work here mate, impressive stuff.

can i just say u need to spread the write ups out bit more, ie on seperate pages for each session, i found it hard to read as was all mashed together n no capitals or standouts of whats what
seankamoIcon...16-11-2010 @ 00:16 
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Member 1159, 760 posts
15.11.10

Axle squats

Set 1 - 90kg 4 reps warm up
Set 2 - 150kg 6 reps warm up

Set 3 - 180kg 10 reps
Set 4 - 200kg 10 reps
Set 5 - 220kg 10 reps


Dead lift

Set 1 100kg 6 reps warm up
Set 2 140kg 6 reps warm up

Set 3 180 10 reps
Set 4 190 10 reps
Set 5 200 10 reps



Had good day but feel rough so definately more in tank

Sorry if write ups are hard to read big gray do apologise
tlast2O12dudeIcon...16-11-2010 @ 01:24 
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Obvious Juicer
Member 1613, 1036 posts
SQ 185, BP 140, DL 220
545.0 kgs @ 66kgs UnEq		awesome numbers, post a video (of ur training) if you can.
WiegieboardIcon...16-11-2010 @ 01:32 
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as crimson as my last victims underclothing.....
Member 899, 11329 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		Agreed. Great numbers dude!
seankamoIcon...16-11-2010 @ 22:31 
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Member 1159, 760 posts
I'm no computer whizz guy I can barely use sugden lol. but if you type in ministry of muscle on you tube there should be a few on there

Appreciate the comments guys thanks
seankamoIcon...29-11-2010 @ 23:33 
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Member 1159, 760 posts
Thursday 25-11-10

Farmers

Warm up 75kg - 40 meters
110kg - 20 metres 9.7 seconds
150kg - 15 metres - slow


Axle clean and press

110kg 4 reps
120kg 60 seconds 3 reps

Van dead lift
60 seconds 16 reps

Yoke

250kg 20 metres warm up
300 20 metres
340 20 metres 16 seconds

Medley 100kg block - 280 duck walk - 300kg chain
41 seconds

Heavy day doin events vchris has for open comp. Happy after having cold all week
seankamoIcon...29-11-2010 @ 23:33 
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Member 1159, 760 posts
Thursday 25-11-10

Farmers

Warm up 75kg - 40 meters
110kg - 20 metres 9.7 seconds
150kg - 15 metres - slow


Axle clean and press

110kg 4 reps
120kg 60 seconds 3 reps

Van dead lift
60 seconds 16 reps

Yoke

250kg 20 metres warm up
300 20 metres
340 20 metres 16 seconds

Medley 100kg block - 280 duck walk - 300kg chain
41 seconds

Heavy day doin events vchris has for open comp. Happy after having cold all week
seankamoIcon...08-12-2010 @ 01:12 
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Member 1159, 760 posts
8-12-10

max log

Set 1 85kg - 6 reps
Set 2 105kg - 4 reps
Set 3 120kg - 2 reps
Set 4 130kg - 1 rep
Set 5 140kg - 1 rep (pb!)

Flat bench

Set 1 60kg - 5 reps
Set 2 100kg -5 reps
Set 3 140kg -5reps
Set 4 180kg -5reps

Cable crossovers

3 sets - 25 reps

Good day at reflexions gym in dartford.
seankamoIcon...11-01-2011 @ 01:21 
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Member 1159, 760 posts
10-01-11

First day back after working all x mas and new year trying to recover from this deay flu s**t


Axle Squats

Set 1 - 50kg
Set 2 - 130kg 6 reps
Set 3 - 170kg 6 reps
Set 4 - 210kg 3 reps
Set 5 - 250kg 3 reps
Set 6 - 280kg 3 reps

Farmers shrugs

Set 1 - 75kg 15 reps
Set 2 - 115kg 15 reps
Set 3 - 140kg 10 repd
Set 4 - 150kg 10 reps
Set 5 - 160kg 6 reps
Set 6 - 170kg 1 rep then drop lol

12

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