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» Starting Strongman - My training log (Advice and tips appreciated) (Go to post)17-07-2012 @ 08:42 
The training log has been put on the back burner for a few days due to a car accident so just resting up and getting rid of the aches and pains.
» Starting Strongman - My training log (Advice and tips appreciated) (Go to post)16-07-2012 @ 09:51 
Post Edited: 23.08.2012 @ 15:31 PM by stephen9069
MONDAY 16/07/2012

Iv been weightlifting on and off for a few years now and have recently decided to
get back into it properly and work on building up my strength.

Iv just literally joined this site after a fella from the gym i train at recomend it.

So heres my first thread please let me know what you think or any suggestions to help improve it.

Im looking at maybe entering the Junction Gym Beginners Competition.

MONDAY: CHEST

Bench press - 5 x 6 (weight increases each set)
Incline Bench press - 5 x 6 (weight increases each set)
Incline Dumbell press - 5 x 6(weight increases each set)
Cable flyes - 3 x 12 (weight increases each set)
Flat dumbell press - 5 x 6 (weight increases each set)
incline cable flyes - 3 x 12 (weight increases each set)

TUESDAY: SHOULDERS

Barbell shoulder press 5 x 6 (weight increases each set)
Barbell upright row 5 x 6 (weight increases each set)
front dumbell raises 5 x 6 (weight increases each set)
side dumbell raises 5 x 6 (weight increases each set)
cable upright rows 5 x 10 (weight increases each set)
Standing dumbell press 5 x 6 (weight increases each set)
shrugs 5 x 15 (weight increases each set)
Standing machine shoulder press 5 x 6 (weight increases each set)

ABS

Cardio 30 minutes

WEDNESDAY: BACK

deadlifts 5 x 6 (weight increases each set)
bent over barbell rows 5 x 6 (weight increases each set)
wide grip pull downs 5 x 6 (weight increases each set)
close grip cable rows 5 x 6 (weight increases each set)
dumbell rows 5 x 6 (weight increases each set)
good mornings 5 x 10

THURSDAY: BI'S, TRI'S

Hammer curls 5 x 6 (weight increases each set)
close grip bench press 5 x 6 (weight increases each set)
Preacher curls 5 x 6 (weight increases each set)
tri pushdown 5 x 6 (weight increases each set)
21's 3 sets
dips 3 x 12

Abs

Cardio 30 minutes

FRIDAY: LEGS

Squat 5 x 6 (weight increases each set)
Dumbell Lunges 5 x 6 (weight increases each set)
Leg press 5 x 6 (weight increases each set)
Leg extensions 5 x 15 (weight increases each set)
Leg Curls 5 x 15 (weight increases each set)
Calf raises 5 x 15 (weight increases each set)

SATURDAY: EVENTS

SUNDAY:

REST
_________________________________________________________________________________


Theres my routine i like to do atleast 3 cardio sessions a week as i can pile on the weight a bit to easy and not the good kind of weight. Im also not sure how long i'll be training for as im expecting surgery on my wrist due to ulner nerve damage and loss of rotation in the wrist it makes gripping a flat bar for curling near impossible but i hope to keep training legs abs and cardio.
» Training log - My Very first ever thread. (Go to post)11-07-2012 @ 21:52 
Post Edited: 14.07.2012 @ 00:27 AM by stephen9069
Iv been weightlifting on and off for a few years now and have recently decided to get back into it properly and work on building up my strength.

Iv just literally joined this site after a fella from the gym i train at recomend it.

So heres my first thread please let me know what you think or any suggestions to help improve it.

MONDAY: CHEST

Bench press - 5 x 6
Incline Dumbell press - 5 x 6
Cable flyes - 3 x 12
Flat dumbell press - 5 x 6
incline cable flyes - 3 x 12

TUESDAY: SHOULDERS

Barbell shoulder press 5 x 6
Barbell upright row 5 x 6
front dumbell raises 5 x 6
side dumbell raises 5 x 6
cable upright rows 5 x 10
Standing dumbell press 5 x 6
shrugs 5 x 12

ABS

Cardio 30 minutes

WEDNESDAY: BACK

deadlifts 5 x 6
bent over barbell rows 5 x 6
wide grip pull downs 5 x 6
close grip cable rows 5 x 6
dumbell rows 5 x 6
good mornings 5 x 10

THURSDAY: BI'S, TRI'S

Hammer curls 5 x 6
close grip bench press 5 x 6
Preacher curls 5 x 6
tri pushdown 5 x 6
21's 3 sets
dips 3 x 12

Abs

Cardio 30 minutes

FRIDAY: LEGS
Squat 5 x 6
Dumbell Lunges 5 x 6
Leg press 5 x 6
Leg extensions 5 x 15
Leg Curls 5 x 15
Calf raises 5 x 15

SATURDAY: REST

SUNDAY:

Abs

cardio 30 minutes
_________________________________________________________________________________


Theres my routine i like to do atleast 3 cardio sessions a week as i can pile on the weight a bit to easy and not the good kind of weight. Im also not sure how long i'll be training for as im expecting surgery on my wrist due to ulner nerve damage and loss of rotation in the wrist it makes gripping a flat bar for curling near impossible but i hope to keep training legs abs and cardio.

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