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stephen9069 | First Gym Session Back. | 31-07-2012 @ 18:47 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | This is my first proper gym session back after 2 weeks off because of a car accident. My diet aint been to brilliant either so just gave it my best effort, so heres my workout today. SHOULDERS - 31/07/2012 STANDING MILITARY PRESS (OLYMPIC BAR) 5 X 6 : 40kg, 50kg, 60kg, 70kg, 80kg(Fail) UPRIGHT ROWS (OLYMPIC BAR) 5 X 6 : 40kg, 50kg, 60kg, 65kg, 70kg DUMBELL FRONT RAISES (WEIGHT EACH HAND) 5 X 6 : 15kg, 15kg, 17.5kg, 20kg, 22.5kg DUMBELL SIDE RAISES (WEIGHT EACH HAND) 5 X 6 : 15kg, 15kg, 17.5kg, 20kg, 22.5kg UPRIGHT ROWS (CABLES) 5 X 12: 40kg, 45kg, 50kg, 55kg, 60kg STANDING MACHINE SHOULDER PRESS 5 X 20: 30kg, 40kg, 50kg, 60kg, 50kg DUMBELL SHRUGS (WEIGHT EACH HAND) 5 X 15: 40kg, 40kg, 40kg, 40kg, 40kg. Iv lost a little strength especially on the over head press and it still feels slightly tender lowering the weight but now that my diet is back on track along with the training hopefully i'll be getting the strength back in no time. | ||
stephen9069 | ... | 01-08-2012 @ 20:04 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Tonight was a back session this is how it went: BACK - 01/08/2012 DEADLIFTS: 140kg X 6 160kg X 6 170kg X 6 180kg X 3 200kg X 1 205kg X 1 BARBELL ROWS: 65kg X 6 75kg X 6 85kg X 6 90kg X 6 100kgX 6 WIDE GRIP PULLDOWNS: 70kg X 6 80kg X 6 90kg X 6 100kgX 6 100kgX 6 CABLE ROWS: 80kg X 6 90kg X 6 100kgX 6 110kgX 6 120kgX 6 BACK EXTENSIONS: (WITH 15KG PLATE) 5 SETS, 10 REPS Lost 5kg on my deadlift but overall i was happy with tonights effort. If anyone can suggest any changes or ideas please dont hesitate to comment i need all the help i can get as iv just put my name down for my first comp which is in 9 weeks. | ||
stephen9069 | ... | 02-08-2012 @ 21:39 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Post Edited: 05.08.2012 @ 10:08 AM by stephen9069 Tonights session was an arm session this is how it went:BI'S / TRI'S - 02/08/2012 TRI'S: CLOSE GRIP BENCH PRESS: 60kg X 6 70kg X 6 80kg X 6 90kg X 6 100kgX 6 OVER HEAD TRI EXTENSION (SINGLE DUMBELL) 30kg X 6 32.5kg X 6 35kg X 6 37.5kg X 6 40kg X 6 TRI PUSHDOWNS (CABLES) 60kg x 10 followed by 10 body weight dips 60kg x 10 followed by 10 body weight dips 60kg x 10 followed by 10 body weight dips BI'S: PREACHER CURL (EZ BAR): 45kg X 6 50kg X 6 55kg X 6 60kg X 6 60kg X 6 21's: 30kg followed by dumbell hammer curls (15kg each hand) for 10 reps 30kg followed by dumbell hammer curls (15kg each hand) for 10 reps 30kg followed by dumbell hammer curls (15kg each hand) for 10 reps A nice fun session tonight before a nice heavy leg session tomorrow. | ||
stephen9069 | ... | 03-08-2012 @ 21:44 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Tonigths session was legs, im really trying to improve my leg strength as it is lacking a little. LEGS - 03/08/2012 MACHINE SQUAT (PLATE LOADED) 100kg X 6 120kg X 6 130kg X 6 160kg X 6 180kg X 6 200kg X 6 LUNGES (DUMBELLS) 17.5kg (Each Hand) X 6 20kg (Each Hand) X 6 22.5kg (Each Hand) X 6 27.5kg (Each Hand) X 6 35kg (Each Hand) X 6 LEG EXTENSIONS 150kg X 15 150kg X 15 150kg X 15 150kg X 15 150kg X 15 * Im a bit dubious about this weight as you cant load the plates onto this one its cables. LEG CURLS 80kg X 15 90kg X 15 100kg X 15 90kg X 15 90kg X 15 * Same as above you cant load the plates onto this one. SQUATS (OLYMPIC BAR) 60kg X 10 70kg X 10 80kg X 10 90kg X 10 100kg X 10 100kg X 10 * Theres no squat rack in my gym so the 2 people i train with help lift the weight onto my shoulders. * Had to cut my session short because of work so didnt get to leg press tonight. | ||
paddymc1986 | ... | 03-08-2012 @ 23:14 | |
dieting is not the way to go Member 1539, 5526 posts SQ 330, BP 230, DL 350910.0 kgs @ 135kgs UnEq | some good sessions mate,iv you can't squat at your gym get a new gym | ||
stephen9069 | ... | 04-08-2012 @ 00:02 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Lol i will be changing gym in january and moving over to hercules gym in colchester im heading over there sunday to do my first ever session on events training which i cant wait for | ||
stephen9069 | ... | 04-08-2012 @ 13:04 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Got a nice rest day today thank god my legs are a little tender from last night and got my first ever events session tomorrow which im looking forward to. All good prep for my first comp in september. | ||
stephen9069 | ... | 05-08-2012 @ 16:34 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Today was my first ever events session and im certainly feeling it lol, but i really enjoyed it and its kept the buzz of trying out strongman going. Heres the events i tried today: EVENTS - 05/08/2012 FARMERS WALK: 60kg (Each Hand) for 20 metres. 100kg (Each Hand) for 20 metres. 120kg (Each Hand) for 20 metres. 140kg (Each Hand) FAIL. 130kg (Each Hand) FAIL. 120kg (Each Hand) for 20 metres. 120kg (Each Hand) for 20 metres. LOADING MEDLEY: 50kg Keg 100kg Sandbag 100kg Sandbag Completed this twice. YOKE WALK: 140kg for 20 metres Unfortunately thanks to the great British weather i couldnt do the arm over arm sled drag but weather permiting i will get to do that next Sunday. Overall i very much enjoyed the session and thanks to the lad in the gym that showed me and helped me with my technique, all i need to do now is get stronger and work on the technique. | ||
stephen9069 | ... | 06-08-2012 @ 21:35 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Post Edited: 06.08.2012 @ 22:02 PM by stephen9069 Tonight was a very poor session this was my first chest session in 3 weeks and i certainly felt it.CHEST: 06/08/2012 BENCH PRESS (OLYMPIC BAR) 100kg X 6 110kg X 6 115kg X 6 120kg X 6 122.5kg X 6 CABLE FLYES 25kg X 10 (Weight in each hand) 30kg X 10 (Weight in each hand) 35kg X 10 (Weight in each hand) 40kg X 10 (Weight in each hand) 45kg X 6 (Weight in each hand) INCLINE DUMBELL PRESS 32.5kg X 6 (Weight in each hand) 32.5kg X 6 (Weight in each hand) 35kg X 6 (Weight in each hand) 37.5kg X 4 (Weight in each hand) 40kg X 2 (Weight in each hand) MACHINE CHEST PREST (PLATE LOADED) 40kg X 20 50kg X 19 60kg X 13 70kg X 12 80kg X 5 2 minutes forward 1 minute backwards on the cross trainer for a total of 10 minutes. 10 minutes on the stepper. Gave it my best attempt but still disappointed with the results tonight. | ||
stephen9069 | ... | 07-08-2012 @ 21:43 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Tonight was a good session i felt a bit better about tonights results here they are SHOULDERS - 07/08/2012 MILITARY PRESS: 50kg X 6 60kg X 6 70kg X 6 75kg X 5 80kg X 4 90kg X 1 (Equal to my PB) UPRIGHT ROWS (OLYMPIC BAR) 50kg X 6 60kg X 6 70kg X 6 72.5kgX 6 80kg X 2 SIDE RAISES (DUMBELLS) 20kg X 6 20kg X 6 20kg X 6 22.5kgX 6 25kg X 6 FRONT RAISES (DUMBELLS) 20kg X 6 20kg X 6 20kg X 6 22.5kgX 6 25kg X 6 SEATED DUMBELL PRESS 20kg X 6 20kg X 6 22.5kgX 6 25kg X 6 27.5kgX 6 UPRIGHT CABLE ROWS 60kg X 12 60kg X 12 60kg X 12 60kg X 12 60kg X 12 SHRUGS (OLYMPIC BAR) 100kg X 15 110kg X 15 120kg X 15 130kg X 15 150kg X 15 This was tonights session gained some of the strength back that i had lost and hopefully in the next week or two i'll be able to post a new personal best. | ||
stephen9069 | ... | 08-08-2012 @ 20:57 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Tonights session was a good one i really enjoyed it. BACK - 08/08/2012 DEADLIFT (OLYMPIC BAR) 145kg X 6 165kg X 6 175kg X 6 205kg X 2 212.5kgX 1 BARBELL ROWS 70kg X 6 80kg X 6 90kg X 6 100kg X 6 110kg X 6 WIDE GRIP PULL DOWNS 70kg X 6 (Followed by dumbell rows 40kg each hand for 10 reps) 80kg X 6 (Followed by dumbell rows 40kg each hand for 10 reps) 90kg X 6 (Followed by dumbell rows 40kg each hand for 10 reps) 100kg X 6 (Followed by dumbell rows 40kg each hand for 10 reps) 100kg X 6 (Followed by dumbell rows 40kg each hand for 10 reps) CABLE ROWS 90kg X 6 100kg X 6 110kg X 6 120kg X 6 135kg X 6 BACK EXTENSIONS 20kg X 10 20kg X 10 20kg X 10 20kg X 10 20kg X 10 That was tonights session i tried to make sure that the weights for each set and rep were higher than the previous week. Fingers crossed the gains keep coming before my first comp. | ||
stephen9069 | ... | 09-08-2012 @ 21:34 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Tonights session was arms, struggled a little with BI's because of my right elbow and left wrist. My elbow was tender from yesterdays session and my wrist is sore because of the ulner nerve problem. BI's / TRI's - 09/08/2012 DUMBELL CURLS 17.5kg X 6 (Weight in each hand) 20kg X 6 (Weight in each hand) 22.5kg X 6 (Weight in each hand) 25kg X 6 (Weight in each hand) 27.5kg X 6 (Weight in each hand) CLOSE GRIP BENCH PRESS (OLYMPIC BAR) 65kg X 6 75kg X 6 85kg X 6 95kg X 6 105kg X 6 HAMMER CURLS 25kg X 6 27.5kg X 6 30kg X 6 35kg X 6 40kg X 6 OVERHEAD TRI EXTENSIONS (SINGLE DUMBELL) 40kg X 6 40kg X 6 40kg X 6 40kg X 6 40kg X 6 21's (EZ - BAR) 30kg x 21 (Followed imediately with Hammer Curls 17.5kg each hand for 10 reps) 30kg x 21 (Followed imediately with Hammer Curls 17.5kg each hand for 10 reps) 30kg x 21 (Followed imediately with Hammer Curls 17.5kg each hand for 10 reps) CABLE PUSH DOWNS 60kg x 6 (Followed imediately with body weight dips for 10 reps) 65kg x 6 (Followed imediately with body weight dips for 10 reps) 80kg x 6 (Followed imediately with body weight dips for 10 reps) That was tonights session which was fun but feeling it in the elbow now so plenty of rest for it now and got a leg session tomorrow before events training on Sunday. | ||
stephen9069 | ... | 10-08-2012 @ 21:38 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Decided to rest tonight was feeling a bit low on energy and sore so a good 2 days rest before events training on Sunday and going to alter my routine slightly for the following week. | ||
stephen9069 | ... | 12-08-2012 @ 19:24 | |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Today was events day and im certainly feeling it today. SUNDAY - 12/08/2012 FARMERS WALK 6Okg (Each Hand) 20 metres 100kg (Each Hand) 20 metres 110kg (Each Hand) 20 metres 120kg (Each Hand) Fail 115kg (Each Hand) Fail 110kg (Each Hand) 20 metres YOLK 12OKG X 20 Metres 160kg X 20 Metres 180kg X 20 Metres 200kg X 20 Metres 220kg X Fail 200kg X 20 Metres 200kg X 20 Metres LOADING MEDLEY 110kg Atlas Stone X 5 Metres 100kg Sandbag X 20 Metres 100kg Sandbag X 20 Metres 110kg Atlas Stone X Fail This was my first time lifting the Atlas Stone it was difficult but i got it up the first time but the second time after the sandbags i was spent but overall it was a hard session but very enjoyable, i really have to work on my conditioning so starting cardio a bit more seriously this week. | ||
Daws87 | ... | 12-08-2012 @ 20:04 | |
⚽ Member 3634, 2381 posts SQ 227.5, BP 175, DL 250652.5 kgs @ 143kgs UnEq | Looks like a good session mate well done | ||