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» Stephen9069 Training Journal (Go to post)04-06-2018 @ 17:44 
Post Edited: 04.06.2018 @ 17:50 PM by stephen9069
MONDAY - 04-JUNE-2018

BENCH PRESS

20kg x 20
70kg x 8

100kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5

SEATED MILITARY PRESS

60kg x 6
60kg x 6
60kg x 6
60kg x 6

INCLINE DB PRESS

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

DB SIDE RAISES

12.5kg x 8
12.5kg x 8
12.5kg x 8
» Stephen9069 Training Journal (Go to post)04-06-2018 @ 17:42 
nails said:Looks like you could do that all day mate, super easy. Now get back on the plan Grin


lol back on it mate
» Stephen9069 Training Journal (Go to post)31-05-2018 @ 19:37 
THURSDAY - 31-MAY-2018

SQUAT

20kg x 8
70kg x 5
100kg x 3
120kg x 3
130kg x 1
140kg x 1
160kg x 1

Deviated from the plan tonight I just wanted to squat for a few heavy singles and sets.

My knee held up fine but there was a little bit of pins and needles in there afterwards so will ease back off and crack on with the reps again.



» Stephen9069 Training Journal (Go to post)31-05-2018 @ 13:30 
nails said:
You'll soon be warning her not to do stuff in case she hurts herself. It's like they go from sick to healed overnight.


Lol already warned her shes not allowed on the trampoline and no gymnastics which shes not happy about.
» Nails Log (Go to post)30-05-2018 @ 17:37 
Crap news on the head aches mate but at least you have a solution now, does the heavy lifting have any kind of impact on it ?

Epic pulling mate that 300kg was very smooth
» Stephen9069 Training Journal (Go to post)30-05-2018 @ 17:29 
WEDNESDAY - 30-MAY-2018

BENCH PRESS

20kg x 10
70kg x 8

90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5

DB SHOULDER PRESS

20kg x 12
20kg x 12
20kg x 12
20kg x 12

INCLINE BENCH PRESS

80kg x 6
80kg x 6
80kg x 6
80kg x 6

DB SIDE RAISES

10kg x 10
10kg x 10
10kg x 10
» Stephen9069 Training Journal (Go to post)30-05-2018 @ 17:25 
Cheers gents she's doing well she managed to get up and about today so shes healing up fast which is a good sign.
» Stephen9069 Training Journal (Go to post)29-05-2018 @ 18:55 
TUESDAY - 29-MAY-2018

SQUAT - WEEK 2 - DAY 1

20kg x 10
90kg x 5

112.5kg x 4
112.5kg x 4
112.5kg x 4
112.5kg x 4
112.5kg x 4
112.5kg x 4

DEADLIFT

130kg x 5
130kg x 5
130kg x 5
130kg x 5
130kg x 5

BAND ASSISTED PULL UPS

BW(-20kg) x 5 - close neutral grip
BW(-20kg) x 5
BW(-20kg) x 5
BW(-20kg) x 5

BARBELL ROWS

90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5

» Stephen9069 Training Journal (Go to post)29-05-2018 @ 18:47 
nails said:Very nice systematic training mate, a pleasure to see. I hope your daughter heals up quick, it's so horrible when something like that happens. You feel so damn helpless.


Cheers mate shes doing as well as can be expected she cant get comfortable because of it, the surgeon said we were quite lucky to catch it when we did it was in a bad way apparently.
» i want to cast a biggef stronger shadow. (Go to post)28-05-2018 @ 21:12 
John said:Well what a s**t show, I decided to try the power rack for benching and found I couldn't unrack without looking retraction and tight position or unpack was to low puting a horrible amount of pressure through my shoulders,the bench itself was to narrow and to high, managed a set of 5 @ 160 fail @180 wanted some doubles atleast.basically a write off
Anyway carried on with my accessories floor pin press 3sets of 6x120
Db press 3x10@40kg
Tricep hammer ext narrowx15 midx15 wide x15 3sets ss with YTWL X 3x12 :/


How come you decided to use the power rack ? was the bench already taken ?

Considering you didn't have your normal setup that's still some very strong benching mate
» Nails Log (Go to post)28-05-2018 @ 21:07 
squatting is looking strong as always mate
» Ox's Journal Of Insanity (Go to post)28-05-2018 @ 21:06 
Post Edited: 28.05.2018 @ 21:06 PM by stephen9069
not sure why you would do cardio at home if you have loads of equipment in the gym just doesn't make sense lol Grin

Very strong pulling also mate

What are you weighing at now mate ?
» Stephen9069 Training Journal (Go to post)28-05-2018 @ 20:59 
MONDAY - 28-MAY-2018

BENCH PRESS

20kg x 10
70kg x 8

90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5

SEATED MILITARY PRESS

50kg x 8
50kg x 8
50kg x 8
50kg x 8

INCLINE DB PRESS

25kg x 12
25kg x 12
25kg x 12
25kg x 12

DB SIDE RAISES

12.5kg x 8
12.5kg x 8
12.5kg x 8

Been a hectic 2 days my daughter has been in hospital since Sunday morning waiting to get her appendix removed. Got home at 7 today and forced myself out to the garage to get it done.
» Stephen9069 Training Journal (Go to post)28-05-2018 @ 20:52 
John said:Great stuff mate injury free and progressing nicely Happy


cheers mate slowly plodding along, seems to be working so cant knock it really lol
» Stephen9069 Training Journal (Go to post)26-05-2018 @ 18:15 
SATURDAY - 26-MAY-2018

SQUAT - WEEK 1 - DAY 3

20kg x 10
90kg x 5

112.5kg x 2
112.5kg x 2
112.5kg x 2
112.5kg x 2
112.5kg x 2
112.5kg x 2

RACK PULL

140kg x 3
140kg x 3
140kg x 3
140kg x 3
140kg x 3
140kg x 3
140kg x 3

BAND ASSISTED PULL UPS

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

DB ROWS

40kg x 6
40kg x 6
40kg x 6
40kg x 6

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