tony's strongman training log
Users viewing topic: & 1 Guest
| tonylyme |  | tuesday 14th. gym | 15-06-2011 @ 09:36 |
 Member 2132, 164 posts SQ 215, BP 180, DL 220615.0 kgs @ 135kgs UnEq | leg seems to be holding out ok i guess. did some standing ezbar curls n barbell curls to warm the bi's n forearms up today. no real weight involved. lots of sets n reps. grip stuff to cool off. wed off n i am hoping to get back to my garage for a small 'magic carpet' frame lift. on thursday. maybe some barel work. c how it goes. | ||
| tonylyme | | thurs 16th june - strongman lift | 16-06-2011 @ 15:17 |
Member 2132, 164 posts SQ 215, BP 180, DL 220615.0 kgs @ 135kgs UnEq | bit of light supports slipped on around the calf of both legs just in case. stuck to static fame lifts - side handle. base weight. 3r, 5r, 8r, 3sets of 5r. shrugs with the frame. 3sets of 10r barbell burnouts with just 35k 2sets x 25r bent over rows same weight 3 sets 20r good mornings 3 sets 15-20r kept it nice n light to make sure the leg held out. seems ok so far. | ||
| tonylyme | | sunday gym lift | 19-06-2011 @ 14:09 |
Member 2132, 164 posts SQ 215, BP 180, DL 220615.0 kgs @ 135kgs UnEq | military press 60k x 10 70k x 8 80k x 6 90k x 4 behind head 60k x 8 x 3 set shrugs 60k x 15 100k x 15 140k x 12 180k x 8 220k x 8 started super setting during the shrugs with neutral grip dumbell presses. lateral and side lateral raises sets of 8-10 each n 5 sets of each super set some of these with 3 sets of 60k upright rows. tricep pushdowns 3/4 stack sets of 15's. tri extensions 1/4 stack 3 sets of 15's. | ||
| tonylyme | | tuesday gym lift | 22-06-2011 @ 20:10 |
Member 2132, 164 posts SQ 215, BP 180, DL 220615.0 kgs @ 135kgs UnEq | quick lunch time lift on break from work. cleans (floor to shoulder) oly bar x 20 40k x 10 60k x 10 70k x 8 80k x 4 the leg started to hurt on these so... 85k x 1 few sets of hammers. 16k's then 21k's super sets of light deads n double arm dumbell hammers 60k deads x 20, 18.5k dumbell hammers x 10 3 sets of these another few sets of hammers as cool down back to work. | ||
| tonylyme | | thursday - gym - bench | 26-06-2011 @ 08:13 |
Member 2132, 164 posts SQ 215, BP 180, DL 220615.0 kgs @ 135kgs UnEq | first bench press workout for about a year due to f**king the shoulder up. 60k x 15 100k x 8-10 x 3sets incline 60k x 12 100 x 3 80k x 8 x 2 ezbar standing skulls 30k x 12 40k x 10 50k x 8 40k x 8 30k x 8 tricep pushdowns 3/4 stack 12-15 x 4 really happy i seem to be able to bench press again. no shooting pain, a bit stiff but too be expected i guess. i'm hoping this will help my pressing power again as i've been stagnant on my overheads for ages. | ||
| tonylyme | | sunday. garage | 27-06-2011 @ 18:40 |
Member 2132, 164 posts SQ 215, BP 180, DL 220615.0 kgs @ 135kgs UnEq | really muggy out n feel s**tty but 'gotta do a little bit'.... frame deads - lift, lock, pause, drop, pause. nice n slow as comp lifts. 8rep x 3 sets same again but standing on an inch slab. 6-8 x 3 sets car frame deads 2r x 1set 6r x 1 set back to frame for some shrugs super set these with some light stretches and stiff legged deads. just another little warm through for the leg but to be honest i was freaking dripping. | ||
| tonylyme | | monday lunch time gym quickie | 27-06-2011 @ 18:42 |
Member 2132, 164 posts SQ 215, BP 180, DL 220615.0 kgs @ 135kgs UnEq | curls barbell 15r x 2set 30k x 10 x 3 set 40k x 6 x 2 sets 50k x 6 x 2 sets hammers 16 k x 10r x 4 sets barbell burnouts | ||
| tonylyme | | gym pressing - wednesday | 03-07-2011 @ 22:42 |
Member 2132, 164 posts SQ 215, BP 180, DL 220615.0 kgs @ 135kgs UnEq | tried to bench a little again but i have been having major shoulder pain again. yeah, not really ready to bench proper again! 60k x 15 x 2 sets 100 k x 6 shoulder pain big time. 60k x 10 incline 60k x 12 x 2 sets again shoulder pain tried to military press but no luck there. oh well. | ||
| tonylyme | | friday gym - arms (well) | 03-07-2011 @ 22:49 |
Member 2132, 164 posts SQ 215, BP 180, DL 220615.0 kgs @ 135kgs UnEq | figured i'd give the shoulders a warm through first as they didn't get a go the other day. shoulder is still painful but... 40k x 15 x 2set 50k x 10 60k x 10 x 4 set 10k dumbell raises fronts, 10r x 4 set sides, 10r x 4 set bent overs 10r x 4 set super set the dumbell raises etc with tricep pushdowns and extensions. barbell curls. bar x 20r 40k x 10r x 2 sets 50k x 10r x 2 sets 55k x 6 60k x 6 x 2 sets 40k x 10 x 2 sets bar 21's. | ||
| tonylyme | | sunday 3rd july - legs | 03-07-2011 @ 22:54 |
Member 2132, 164 posts SQ 215, BP 180, DL 220615.0 kgs @ 135kgs UnEq | Post Edited: 03.07.2011 @ 22:55 PM by tonylyme gym to start.leg extentions can't remember weights but 5 sets of 10 reps super sets with ham curls. 5 sets of 8 reps. sled work half stack 10 x 2 3/4 stack 10 x 2 sets calf seems to be doing fine. over to the yard for a bit of yoke 3/4 squats. i didn't want to test the calf too much so didn't walk with it just did short slow sets (lift, pause, drop on each as usual just a bit slower). 5 sets of 5 reps of the base weight (225k) | ||
| tonylyme | | tuesday gym bi's | 07-07-2011 @ 19:01 |
Member 2132, 164 posts SQ 215, BP 180, DL 220615.0 kgs @ 135kgs UnEq | quicky on my lunch. barbell curls bar x 20 30k x 12 40k x 10 x 2sets 50k x 8 x 2sets 60k x 6 x 2sets 40k x 8 30k burnouts bar for partials double hammer dumbell curls 16's x 10 21's x 8 x 2 27's x 6 ran out of time. | ||
| tonylyme | | thursday deads | 07-07-2011 @ 19:06 |
Member 2132, 164 posts SQ 215, BP 180, DL 220615.0 kgs @ 135kgs UnEq | gym to start 60k x 12 100k x 10 140k x 6 x 2 140k x 4 x 2 over to the garage. frame deads 185 x 5 x 3 200 x 5 214 x 4 227 x 2 back to base for shrugs. 3 sets of 10 this is the first time in ages i've felt i could put a bit of weight on the frame because of all the little injuries i've had lately. felt great to do a bit. | ||
| tonylyme | | monday gym | 12-07-2011 @ 09:05 |
Member 2132, 164 posts SQ 215, BP 180, DL 220615.0 kgs @ 135kgs UnEq | Post Edited: 12.07.2011 @ 09:07 AM by tonylyme shouldersseated machine press. neutral grip. half stack x 15 3/4 stack x 10 x 3 clean n press 60k x 5 x 3 military/push press 60k x 10 70k x 8 80k x 6 90k x 4 100k x 2 110k x 1 100k x 1 x 3 sets behind head 60k x 8 x 3 tricep pushdowns 3/4 stack x 15 x 4 super set shrugs with the tricep workouts sets of 10-12 from 100 - 220k extensions (on the ropes) 1/4 stack x 15 x 3 | ||
| tonylyme | | tuesday am early lift. gym | 12-07-2011 @ 09:11 |
Member 2132, 164 posts SQ 215, BP 180, DL 220615.0 kgs @ 135kgs UnEq | legs first leg workout at the gym since the tear so just a nice comfy one i guess. warm up leg extension 1/2 stack sets of 10 x 4 sets super with ham curls same as above leg sled. 3/4 stack 10 x 2 sets squats 60k x 10 100k x 8 140k x 5 160k x 2 box squats. full seat n pause 100k x 8 x 3sets bit of biceps just to warm em' through. legs feel fine. | ||
| Simon_T | | ... | 12-07-2011 @ 09:46 |
 wales Member 1058, 5361 posts SQ 220, BP 140, DL 294654.0 kgs @ 106kgs UnEq | Some good sessions there bud, you still up for a blast at Ross' Sunday? | ||