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» Stephen9069 Training Journal (Go to post)12-11-2018 @ 17:36 
nails said:That's a hell of a drop mate! It's amazing what not eat obvious crap does.


Yeah iv really been tracking everything aiming to hit 2900 calories a day I think with work being hectic at the minute aswell that's helping shift things a lot faster.
» Stephen9069 Training Journal (Go to post)10-11-2018 @ 10:42 
Weigh in day:

Start - 19st 5lbs
Week 1 - 18st 8lbs

Happy with that been tracking everything this week dropped a lot of crap out of my diet and upped my water. Will have a little something nice tonight then back to it tomorrow.
» Nails Log (Go to post)09-11-2018 @ 19:53 
Another couple of strong sessions mate you definitely seem to be back into the groove of things.
» Stephen9069 Training Journal (Go to post)09-11-2018 @ 19:46 
Taking an extra rest day to give my sternum some more recovery time before benching again.
» Stephen9069 Training Journal (Go to post)07-11-2018 @ 18:31 
WEDNESDAY - 07-NOVEMBER-2018

SEATED MILITARY PRESS

20kg x 15
50kg x 4
50kg x 4
50kg x 4
50kg x 4

DB SHOULDER PRESS

20kg x 8
20kg x 8
20kg x 8

CGBP

70kg x 8
70kg x 8
70kg x 8

I could not push this tonight iv managed to hurt my sternum at work iv got costochondritis.

Rest day tomorrow then hopefully things will have eased of by Friday.
» Stephen9069 Training Journal (Go to post)07-11-2018 @ 18:13 
nails said:Nice to see some band work going on mate. I find bands to be very joint friendly, you just need to be a bit inventive.

Do you follow Stefi Cohen on Insta? I recommend you do, she puts up awesome mobility drills. Lot's of odds and ends you can use as part of your warm up.


Cheers mate ill check it out, I find band stuff quite good especially when Im restricted on certain movements like the Nordic curls.
» Nails Log (Go to post)06-11-2018 @ 19:27 
That's some strong pulling mate and by the sounds of it it doesn't seem like the 300kg is to far away if form is the issue.

Hate those Nordic curls lol
» Stephen9069 Training Journal (Go to post)06-11-2018 @ 18:08 
TUESDAY - 06-NOVEMBER-2018

SQUAT

20kg x 15
70kg x 6
70kg x 6
70kg x 6
70kg x 6
70kg x 6

DEADLIFT

120kg x 3
120kg x 3
120kg x 3
120kg x 3
120kg x 3

SINGLE LEG STEP UPS

20kg x 8 - (DB each hand)
20kg x 8
20kg x 8

BAND PULL THROUGHS

Purple band x 12
Purple band x 12
Purple band x 12

Still adjusting back to flat shoes and technique change on my squat, I definitely need to work on my flexibility I don't need another groin strain/tear.
» Stephen9069 Training Journal (Go to post)06-11-2018 @ 18:01 
nails said:Good to see you back mate.


cheers mate at least im consistent at stopping and starting lol
» Nails Log (Go to post)05-11-2018 @ 19:15 
looking very strong mate you haven't dropped anything at all.

Your going to give the dinnie stones a go ?
» Stephen9069 Training Journal (Go to post)05-11-2018 @ 19:10 
MONDAY - 05-NOVEMBER-2018

BENCH PRESS

20kg x 15
70kg x 8
80kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5

DB ROWS

20kg x 15
40kg x 8
40kg x 8
40kg x 8

INCLINE DB PRESS

30kg x 8
30kg x 8
30kg x 8

BAND ASSISTED PULL UPS

BW(-20kg) x 5
BW(-20kg) x 5
BW(-20kg) x 5

Lifes been a bit hectic at the minute but finally got back to it today.

Not sure how consistent things will be in the run up to Christmas as things are going to get busy but ill try and keep on top of my diet along with squatting that's my biggest struggle lol.

sitting at 19st 4lbs.

squat and deadlift tomorrow.
» Nails Log (Go to post)02-11-2018 @ 18:42 
Hasnt sqautted in a month then pause squats 200kg lol ?
» Nails Log (Go to post)30-10-2018 @ 19:34 
Good to see you back at it mate that break seems to have done your strength some good
» Stephen9069 Training Journal (Go to post)10-10-2018 @ 20:21 
Still haven't trained since my first session back illness hit me hard and still struggling quite a bit with my stomach.

Im hoping to be able to go back to training next week but I think my aim will just to be able to get some consistency then after Christmas have another crack at my peaking routine and try get past the 4th week.
» Nails Log (Go to post)04-10-2018 @ 13:34 
I know that feeling mate iv been hit today my stomach is in bits just typical i get ill just after i start training again.

Hope you all feel better soon mate.

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