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» 2019 Training Log (Go to post)14-12-2019 @ 11:09 
13-12-2019

SLDL

60x5
100x3
140x3
180x3
190x10

Pause Squat

60x10
100x10
140x10
170x10
» 2019 Training Log (Go to post)13-12-2019 @ 11:04 
13-12-2019

Shoulder rehab

Bench row -

60x10
80x10
80x10
80x10

No other uppers gonna train bench 2x per week and keep on the rehab shoulder finally feels like it has recovered from last week's over excitement so should be back on track tomorrow hopefully.
» 2019 Training Log (Go to post)11-12-2019 @ 11:00 
11-12-2019

Shoulder rehab

Deadlift

60
100x10
140x10
180x10
230x10 - Beltless PB

Squat

60
100
140
170 x10
170 x10
160 x10 - dropped because the second 170 was pretty hard.

Will do another rehab session and add in some adductor/glute med into it before I knock off for the day.
» 2019 Training Log (Go to post)10-12-2019 @ 13:50 
10-12-2019

Shoulder rehab

DB bench press (slow negative) - 36 x 10 x 3

Bench Press

60 x 10
105 x 10
105 x 10
105 x 10
145 x 10
145 x 10

Pull up

orange band x 10
orange band x 10
orange band x 10
» 2019 Training Log (Go to post)09-12-2019 @ 08:23 
Monday 9-12-2019

Shoulder rehab

Squat

70x10
120x10
160x10
200x10 - pretty messy rushed it
160x10 - a lot better took my time.

RDL

70x10
110x10
150x10 - actually pretty tought

Pistol squat to bench - bwx10 ELx3 - nails
» 2019 Training Log (Go to post)09-12-2019 @ 08:22 
Saturday 7-12-2019

DB Bench press - 36x10x4

Bench Press

60x10
100x10
100x10
100x10
140x10 @ 7-8

Pull up

Orange band - 3x9
Shoulder rehab as well
» 2019 Training Log (Go to post)06-12-2019 @ 10:40 
Friday 6-12-2019

Pause Squat

60x10
100x10
140x10
160x10

Stiff legged deadlift

60x10
100x10
140x10
180x10

Pistol squat - 3x5

Shoulder rehab (will do 2x)

Archer row, Side plank, Facedown weighted arcs.
» Effective Supplements. (Go to post)05-12-2019 @ 16:07 
propioneta
trenbolona acatato
hgh
primobolana acatato

i wotn say doss you can red in bible what i thikn on them

these are the best compounds for first time users to explode into LEAN MEAN MUSCLE MACHINE that get attention and look like a f**king bodybuilder!

gh15 approved
» Effective Supplements. (Go to post)05-12-2019 @ 16:06 
f
AdamT said:My new years resolution is to start other 'supplements'

Let the good times roll!


faaaaaaaaaaaaaaaaaaak Legit testornona
» 2019 Training Log (Go to post)04-12-2019 @ 13:06 
Wednesday PM

Shoulder rehab (mobility, Archer row 3x8, 3 point shoulder)

DB bench - 36x10x4
Bench Press

60x10
100x10
100x10
100x10
140x8 - no pain is nice
160x1 - press v easy
180x1 - no pain but unracking was pretty hard lol.

Pull up -

orange x9
orange x9
orange x9

Good session that should be back at full noise bench training by end of this block.
» 2019 Training Log (Go to post)04-12-2019 @ 09:33 
Tuesday

Didn't get time to workout spent all my day rearranging the gym.

Wednesday

Shoulder rehab before each session

Squat

60x10
100x10
140x10
190x10 @ 9 - losing my shape at the bottom making it pretty tough.
210x1
220x1 - not as nice as last week

RDL

60x10
100x10
140x10

Pistol Squat to bench

Bw x 9
Bw x 6 + 3
bw x 5 - messing about trying to break the concentric, building up to full pistol squats.

Got bench press to do in an hour or two gonna get some food and walk the dog.
» Effective Supplements. (Go to post)02-12-2019 @ 10:03 
IMO

Effective

Creatine
Whey
Pre workout/caffine
Vit D
Fish oils

Probably worth lobbing in

ZMA
Multi
Dextrose Post or Pre

Not worth a f**k

Everything else
» 2019 Training Log (Go to post)02-12-2019 @ 10:01 
Monday 2-12-2019

Squat

70 x10
120 x10
160 x10
160 x10
160 x10

Deadlift

70x10
120x10
170x10
220x10 @8.5 (sloppy, fatigued from doing squats beforehand)

Pistol squat to bench - 3x9 EL

Shoulder rehab - mobilization and scap strength (will do two sessions did first after training)

Shoulder stiff this morning after going a bit rogue with the SM stuff on saturday so just need to not be a knob and shoulder will come right. 120x10 bench was okay on saturday, recovery from it was good.

Tried moving my deads into session 1 to see how working up to a top set felt but it was s**t. Going to move deads back to wednesday.

Going to use the following split going forward

Session 1 - Squat focus
Session 2 - Bench focus
Session 3 - Dead focus
Session 4 - General uppers (log atm)
Session 5 - Lower assistance
Session 6 - Bench Focus
Session 7 - Rest

Will be doing shoulder rehab 2x per day on all training days. Might start swimming on Sunday once shoulder is a bit more robust think the movement will be good for the scap.
» 2019 Training Log (Go to post)02-12-2019 @ 09:54 
Saturday cont -

ended up messing about with Stu doing some strongman stuff

Strict Monster DB - 65x1

Log Press strict

62x10
72x10
72x10
102x1

100kg sand bag carry for lols x1
» 2019 Training Log (Go to post)30-11-2019 @ 14:12 
Saturday

DB bench press (slow negative) - 36x10x3
Bench press -

60x10
80x10
100x10
120x10

Bench Row

60x10
80x10
80x10

Pull up

Orange band x 8
Orange band x 8
Orange band x 8

Shoulder rehabx2

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