Son of Steven gets Swole
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| Floobler |  | ... | 21-03-2017 @ 16:12 |
 Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Post Edited: 21.03.2017 @ 19:38 PM by Floobler Still not very well, really been struggling to eat/drink anything the last couple of tays. Coughing up a load of s**t and had terrible night sweats so really dehydrated. Wasnt expecting much todayBeltless squat 50kg x 6 90kg x 5 120kg x 5 140kg x 5 160kg x 5 180kg x 5 PB Front squat 90kg x 5 110kg x 4 130kg x 3 Add belt 150kg x 2 PB - thought this was 140 at the time lol 160kg x 1 PB - came up easy in the end, walkout was hard Romanian deadlift 70kg 5x10 Trapbar deadlift 80kg x 5 120kg x 3 Add belt & straps 160kg x 3 200kg x 2 240kg x 2 280kg x 1 PB - harder than I wanted it to be but just about got it done Calf raises (on leg press machine) 100kg x 10 120kg x 10 140kg x 10 160kg x 8 180kg x 8 200kg x 6 Happy with today considering, looking forward to seeing what I can do when I'm feeling okay | ||
| Floobler |  | ... | 22-03-2017 @ 17:43 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Axle press (from the rack) Bar x a couple of sets 40kg x 5 50kg x 5 Add belt, wrist wraps, elbow sleeves 60kg x 3 70kg x 3 Add leg drive, was Strict until this point 80kg x 3 90kg x 2 100kg x 2 107.5kg x 2 - awful, pretty much max effort 112.5kg x 2 PB - much better Felt awful today, no energy and core felt really fatigued from yesterday so was flailing around all over the place. Managed to get myself really psyched up for the last double and it ended up being the only decent set of the day. Rested about half then finished off with a couple of assistance exercises, didn't really have anything left in me though Seated shoulder press Bar x a couple of sets 40kg x 12 50kg x 12 60kg x 12 70kg x 10 75kg x 9 PB Incline hammer curls 16kg's 5x12 Might do some light captains of crush later while I eat / watch TV. Think I just need to rest up for a while and get some food back in me | ||
| Floobler | | ... | 27-03-2017 @ 22:37 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Still been struggling to eat and bodyweight has dropped to 93.5kg ffs. Today was the first day I've managed to get some decent food down me, prep is back on for England's most powerful. Deadlift 50kg x 5 80kg x 3 Add straps 110kg x 2 140kg x 2 Add belt 160kg x 2 180kg x 2 200kg x 2 220kg x 2 Bench rows 60kg x 10 Add straps 80kg x 8 100kg x 8 120kg 2x6 Neutral pullups BW x 10 BW 3x8 ^ Superset with rack pulls (just above knees, around 19") 60kg x 10 100kg x 10 140kg x 8 180kg x 8 Lat pulldown 100kg 4x15 Felt weak today, will be much stronger next time after a week of decent eating. Plus had to do this entire session in an hour, not ideal | ||
| Floobler | | ... | 28-03-2017 @ 16:45 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Post Edited: 28.03.2017 @ 16:47 PM by Floobler Strict pressBar x a couple sets 40kg 50kg 60kg 70kg 3x5 75kg x 5 70kg x 5 Smith machine press (bar weighs 11.3kg but calling it 10kg) 40kg x 12 60kg x 10 70kg x 8 80kg x 4 Lateral raises 8kg's x 15 12kg's x 12 14kg's 2x12 Reverse pec dec 115lbs x 15 145lbs 3x12 Preacher EZ bar curls 20kg x 15 25kg 2x12 Couldnt go heavier, wrist was starting to hurt Hammer curls 14kg's x 12 18kg's x 12 22kg's x 10 26kg's x 8 30kg's x 8 Cable curls (dunno what they're called, like a front double bi) 30lbs x 15 40lbs x 9 40lbs x 10 drop to 20lbs x 12 Happy, felt weak still but managed to get in a decent amount of work. Stronger every week from here! | ||
| John | | ... | 28-03-2017 @ 17:02 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Floobler said:Fallen out of updating a journal on here, but noticing my progression isn't as good as when I keep up a detailed log so decided to start up a new one for the coming year. Current best lifts Squat 210kg Bench 132.5kg Deadlift 220kg (definitely more there but I've been plagued with back injuries) Strict press 92.5kg Push press 115kg Competing in just under 3 weeks, prep hasn't been the best but training is starting to come together. It'll be the first inters comp I've done, events are: Truck pull Axle press 110kg for reps (clean first rep then press from the chest) Farmers walk 125kg per hand for 20m Car deadlift side handle approx 275kg for reps Yoke walk 280kg for 20m Just doing this comp for fun really, still just building up for next year. Gunna do body power U105's I think, looks like I mainly need to work on my static strength for that (pretty much what I always have to work on). & in case you're wondering what the journal name is about, my last name is Segal & everyone always asks me what it's like having a Kung-fu master as a dad  Nice training journal and great solid work,only one issue I feel I should raise..and that's segal is an Aikido master not kung fu hope you don't mind me pointing that out it's important life changing information, lol keep up the good work  | ||
| Floobler | | ... | 28-03-2017 @ 18:29 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | John said: Nice training journal and great solid work,only one issue I feel I should raise..and that's segal is an Aikido master not kung fu hope you don't mind me pointing that out it's important life changing information, lol keep up the good work Thanks & next time someone starts talking to me about Steven Segal I'll tell them that! Hahah | ||
| John | | ... | 28-03-2017 @ 20:06 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Floobler said: Thanks & next time someone starts talking to me about Steven Segal I'll tell them that! Hahah Lol yeah buddy | ||
| Floobler | | ... | 28-03-2017 @ 21:24 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Got bored while on shift tonight so trained chest lol. Think its probably a bad thing that I work in a gym haha Bench press Bar x some 50kg x 10 70kg x 8 90kg x 5 110kg x 2 120kg x 1 130kg x 1 140kg x 1 120kg x 7 Incline pause bench 60kg x 5 80kg x 3 90kg x 2 100kg x 2 110kg x 2 115kg x 1 120kg x 1 125kg x 1 - comfy, would have gone for more with a spotter 100kg x 7 Hammer strength bench 75kg x 12 105kg x 8 125kg x 5 145kg x 5 Cable flyes 17.5lbs x 15 22.5lbs x 15 27.5lbs x 12 32.5lbs x 12 Dont really know why I trained lol | ||
| Floobler | | ... | 31-03-2017 @ 21:05 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Arms today, first session since being sick where I've felt like my normal self Close grip bench Bar x 16 50kg x 10 70kg x 8 90kg x 5 100kg x 5 110kg x 5 120kg x 3 130kg x 2 95kg x 11 Incline EZ bar skullcrushers 17.5kg x 15 27.5kg x 12 35kg x 12 40kg x 10 45kg x 9 Overhead rope extension 60lbs x 15 70lbs x 12 80lbs x 12 Rope pushdowns 50lbs x 16 60lbs x 14 70lbs x 12 80lbs x 10 EZ bar preacher curls 17.5kg x 12 25kg x 12 25kg x 12 30kg x 10 30kg x 10 Wrist is almost better, still hurts a bit on these but slowly building the weights back up Seated hammer curls 14kg's x 12 14kg's x 12 18kg's x 10 22kg's x 8 24kg's x 7 Cable curls 30lbs x 12 40lbs x 10 50lbs x 8 50lbs x 8 60lbs x 6 30lbs x 18 | ||
| Floobler | | ... | 01-04-2017 @ 18:29 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Post Edited: 01.04.2017 @ 18:29 PM by Floobler Strict log press (used the small log today)35kg x 6 35kg x 6 45kg x 5 55kg x 4 65kg x 3 75kg x 2 80kg x 1 85kg x 1 90kg x 1 80kg x 8 - did this set with leg drive Farmers walk (turn @ 15m but no drop) 57.5kg x 30m 77.5kg x 30m 77.5kg x 30m 90kg x 30m Pickups (off 3" block, wanted to overload my grip) 90kg 100kg 110kg 120kg 130kg 140kg - grip felt good, held for about 7-8 seconds and could have kept going Yoke walk 45kg x 30m 125kg x 30m 165kg x 30m 205kg x 15m 235kg x 15m 265kg x 15m 265kg x 15m Did these for speed Atlas stone cleans (no tacky) 90kg x 5 90kg x 5 90kg x 5 90kg x 5 105kg x 3 105kg x 3 120kg x about 5-6 fails, could just about break it off the ground but that was it. Never moved it without tacky before so I guess thats something | ||
| Floobler | | ... | 03-04-2017 @ 21:07 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Start of new program today Deadlift 50kg 80kg 110kg 140kg 160kg 4x5 160kg x 12 Starting very light on deads Pullups (neutral grip) BW x 12 BW 3x10 BW x 7 - did this set wide grip ^ superset with rack pulls (just above the knee) 60kg x 12 100kg x 12 140kg x 10 180kg x 8 220kg x 6 Seated row 60kg x 12 70kg x 12 80kg x 12 90kg x 10 Wide grip neutral pulldowns 85lbs x 12 100lbs x 12 115lbs x 12 Close grip neutral pulldowns# 130lbs x 12 145lbs x 10 160lbs x 8 | ||
| Floobler | | ... | 04-04-2017 @ 16:36 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Bench press 50kg 70kg 90kg 100kg 110kg 4x5 110kg x 8 Push press 40kg 60kg 80kg 4x5 80kg x 9 Trying out a new grip on overhead, feels good Incline bench (paused) 60kg 80kg 4x10 Hammer strength flat bench 65kg x 12 85kg x 10 105kg x 8 125kg x 7 Cable flyes 50lbs 2x15 60lbs x 10 Low cable flyes 30lbs x 15 40lbs 2x10 Good session, made everything feel easy can build on everything for weeks to come | ||
| Floobler | | ... | 06-04-2017 @ 03:09 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Squat 60kg x 2 sets 100kg 120kg 140kg 160kg 3x4 Add belt 160kg x 10 - last one paused Front squat (no belt) 100kg 3x5 100kg x 12 Every set moved better than the last Box squat 100kg x 5 120kg x 5 140kg x 5 160kg 3x3 180kg x 1 Walking lunges 20kg x 8 each leg 30kg x 8 40kg 2x8 Standing calf raises 120kg 5x12 Couple core exercises to finish off | ||
| Floobler | | ... | 06-04-2017 @ 22:09 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Dumbbell carry 60kg, 70kg, 75kg x 20m each x 3 runs Times were 34.8 then 35ish for the next 2. Would like to get this down below 30 seconds, was really good for conditioning | ||
| Floobler | | ... | 07-04-2017 @ 19:13 |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | Strict press 20kg 30kg 40kg 50kg 60kg 70kg 4x5 70kg x 8 - had 1-2 in the tank Smith machine shoulder press 50kg x 12 60kg x 10 70kg x 8 80kg x 6 90kg x 3 90kg x 4 Lateral raises 10kg's x 12 14kg's x 12 18kg's 2x10 Upright rows w EZ bar 17.5kg x 15 27.5kg x 15 37.5kg x 12 45kg x 10 Facepulls 22.5lbs x 15 32.5lbs x 12 42.5lbs x 10 52.5lbs x 10 72.5lbs x 7 - s**t form Cable rear delt flyes 2.5lbs x 15 7.5lbs 3x12 12.5lbs x 7 | ||