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» Rich's Training Journal (Go to post)24-05-2013 @ 09:20 
Post Edited: 24.05.2013 @ 09:21 AM by RichG123
23rd May - Shoulders

Shoulder Press (Hammer strength machine)
100kg x 10
100kg x 10
90kg x 10
80kg x 10
80kg x 10

Lateral Raises
15kg x 10
15kg x 10
15kg x 10

Front Raises
15kg x 10
15kg x 10
15kg x 10

Rear Delts
45kg x 10
45kg x 10
45kg x 10 (poor form on this set)

Upright Rows
25kg x 15
25kg x 15
25kg x 15
30kg x 10

Then finished with some grip work.
» Rich's Training Journal (Go to post)23-05-2013 @ 12:18 
22nd May - Legs

Squats
60kg x 6
60kg x 6
100kg x 4
140kg x 4
180kg x 4
215kg x 2 (was meant to do 4 and another set of 215kg but was feeling drained)
125kg x 20 (speed set)

Leg Extensions
96lbs x 10 (toes curled back)
96lbs x 10 (toes pointed)
96lbs x 10 (toes curled back)

Hamstring curls
72lbs x 10
72lbs x 10
72lbs x 10

Calf Raises
240lbs x 10
240lbs x 10
240lbs x 10
» Post a typical days eating (Go to post)17-09-2012 @ 09:26 
My diet has never been good and need to sort it out!!
Last comp I went to everyone was eating healthy food or protien shakes when I was sat there with a mars bar and a bag of hula hoops....

Breakfast - Bacon and egg sandwich

Lunch - Mince & potatoes

Dinner - Mince & potatoes

then the occasional choc bar or bag of crisps through the day
» What have we done !!! LOL (Before and after) (Go to post)14-09-2012 @ 16:16 
Carl said:ill do my 110-160-130 pics when im home!!


That will be good to see
» What have we done !!! LOL (Before and after) (Go to post)14-09-2012 @ 13:13 
18 years old, 14-15 stone

[IMG]http://i347.photobucket.com/albums/p461/rich-g-123/photo-1.jpg...

23 years old (now) 22 stone

[IMG]http://i347.photobucket.com/albums/p461/rich-g-123/photo2.jpg[...
» Chunky Training For a Chunky Boy! (Go to post)22-02-2012 @ 10:06 
hey hey hey long time no speak..

how are you?

do you think you will be competing this year?

p.s your deads are f*cking crazy!!
» Chunky Training For a Chunky Boy! (Go to post)22-10-2011 @ 23:39 
Good you will be like me in the comp just one side of the bar will go up lol

well try not to completely f**k your knee as i may need you for a team strongman comp in the future Tongue
» Chunky Training For a Chunky Boy! (Go to post)15-10-2011 @ 20:14 
Hey hows the knee?

hows things you alright?
» Scottish Powerlifting Junior / Novice Champs - 30th Oct, Glasgow (Go to post)28-09-2011 @ 09:53 
Post Edited: 28.09.2011 @ 09:53 AM by RichG123
Above link doesnt work as theres a . at the end so anyone interested us the below link

An entry form and full details are at www.scottishpowerlifting.com
» Rich's Training Journal (Go to post)28-09-2011 @ 09:35 
Back

Deadlift
230kg x 3 reps
240kg x 1 rep
220kg x 3 reps
230kg x 1 rep x 2 sets
» Rich's Training Journal (Go to post)27-09-2011 @ 08:39 
Chest

Bench
130kg x 1 rep
110kg x 3 reps x 5 sets

Incline Bench
90kg x 3 reps x 2 sets

Machine Pec Flys
255lbs x 3 reps
255lbs x 7 reps
» Rich's Training Journal (Go to post)19-09-2011 @ 08:37 
Post Edited: 19.09.2011 @ 08:47 AM by RichG123
Legs

Squat
200kg x 5 reps x 2 sets
230kg x 1 rep

Leg Press
450kg x 3 reps x 2 sets

Leg Extensions
cant remember the weight but did 8 reps x 3 sets

Calf Raises
cant remember the weight but did 15 reps x 3 sets
» Rich's Training Journal (Go to post)16-09-2011 @ 12:11 
hey mate....cheers not feeling at full strength atm

was thinking of doing the dumfries novice comp in a weeks time other than that i havnt looked tbh

what about you got out planned?
» Rich's Training Journal (Go to post)16-09-2011 @ 08:39 
Back

Deadlift
180kg x 5 reps
200kg x 5 reps x 2 sets

Rack pulls
220kg x 5 reps x 2 sets
» Rich's Training Journal (Go to post)13-09-2011 @ 10:18 
Chest

Bench
100kg x 5 reps x 5 sets

Incline Bench
90kg x 5 reps x 3 sets

Pec fly machine
200 x 6 reps
215 x 6 reps x 2 sets

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