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» Ox's Journal Of Insanity (Go to post)24-05-2018 @ 22:33 
Very strong pulling as always mate
» Nails Log (Go to post)24-05-2018 @ 22:29 
The good old Z press haven't done that one in years might have to give that a try again sometime in the near future. strong pressing as always mate
» Stephen9069 Training Journal (Go to post)24-05-2018 @ 22:15 
THURSDAY - 24-MAY-2018

SQUAT - Week 1 - Day 2

20kg x 10
90kg x 5

112.5kg x 3
112.5kg x 3
112.5kg x 3
112.5kg x 3
112.5kg x 3
112.5kg x 3

INCLINE BENCH PRESS

70kg x 8
85kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 5

DB SHOULDER PRESS

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

CGBP

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

Day 2 complete will be doing my last squat of the week on Saturday.

Have definitely been in a calorie surplus for the last 2 weeks and its been needed especially with starting this routine and also getting sick of constantly tracking calories and sitting in a deficit, I will get back on track with my diet but it wont be as aggressive and aim for the weight loss to be over the next 8-9 months.

» Stephen9069 Training Journal (Go to post)24-05-2018 @ 22:03 
nails said:Numbers still creeping up nicely mate. I think something like Russian squat routine will be good for you, it will provide a focal point. Obviously I'm biased here but I think some sort of martial art would be good for you.


Cheers mate its definitely gave me a bit of direction and I like that it increases in volume before the increase in weight. As for any martial arts were im currently located it would be a bit to far to travel to any sort of club would be a 45 minute trip one way. I will admit powerlifting has been giving me a few thoughts but id have to obviously improve my numbers and also work on being able to rotate my grip again. At the minute just not sure.
» i want to cast a biggef stronger shadow. (Go to post)23-05-2018 @ 20:42 
John said:Cheers guys,made a bit of a pigs ear of this cycle but I still think I should see a result of some kind at the end,


numbers are all looking very strong mate, definitely going to show some results
» Nails Log (Go to post)23-05-2018 @ 20:38 
that front squat flew up mate and that's some brutal hold on the deadlifting well done mate
» Ox's Journal Of Insanity (Go to post)23-05-2018 @ 20:36 
some cracking sessions there mate and s**t news about the car, will it stop training or are you within walking distance to the gym ?
» Stephen9069 Training Journal (Go to post)23-05-2018 @ 20:33 
WEDNESDAY - 23-MAY-2018

SQUAT

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

DEADLIFT

120kg x 4
120kg x 4
120kg x 4
120kg x 4
120kg x 4
120kg x 4

BARBELL ROWS

100kg x 6
100kg x 6
100kg x 6
100kg x 6
100kg x 6

BAND ASSISTED PULL UPS

BW(-20kg) x 7
BW(-20kg) x 7
BW(-20kg) x 7
BW(-20kg) x 7

First session running the Russian squat routine so looking forward to seeing if I can get any results on this, numbers based off of 140kg.

» Stephen9069 Training Journal (Go to post)22-05-2018 @ 15:21 
Oxman said:Things still building well buddy even if today felt off.


Cheers mate im feeling like im spinning my wheels a bit at the moment i want to bring my weight down but thats currently my only goal which in all honesty is boring, In the past i had strongman to aim for at the minute i dont really have much which is making it hard to stay motivated or find a goal.
» Stephen9069 Training Journal (Go to post)21-05-2018 @ 17:35 
MONDAY - 21-MAY-2018

SQUAT

20kg x 10
85kg x 8
100kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5

PRESS UPS

x 8
x 8
x 8
x 8
x 8
x 8

DB SIDE RAISES

10kg x 8
10kg x 8
10kg x 8

Was not feeling this at all today I feel absolutely beat and not even sure why, didn't have a taxing weekend and slept great over the weekend.
» Stephen9069 Training Journal (Go to post)21-05-2018 @ 17:31 
John said:Great to see you still steaming ahead buddy long may it continue Happy


cheers mate very much appreciated
» Ox's Journal Of Insanity (Go to post)17-05-2018 @ 20:02 
Cracking deadlift mate looking very strong indeed.
» Nails Log (Go to post)17-05-2018 @ 20:01 
Very strong pressing mate and your face afterwards lol
» Stephen9069 Training Journal (Go to post)17-05-2018 @ 19:59 
THURSDAY - 17-MAY-2018

SQUAT

20kg x 10
70kg x 8
70kg x 8
70kg x 8
70kg x 8
70kg x 8
70kg x 8

SEATED MILITARY PRESS

50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5

INCLINE DB PRESS

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

DIPS

BW x 6
BW x 6
BW x 6
BW x 6

DB SIDE RAISES

10kg x 8
10kg x 8
10kg x 8

Thought id try throw dips in again to see how they felt, they will not be staying I and my shoulder much prefer close grip bench.

Rest tomorrow and then squat and deadlift Sunday. 4 days training seems to be the sweet spot - MON / TUE / OFF / THUR / OFF / SAT / OFF - REPEAT.
» Stephen9069 Training Journal (Go to post)16-05-2018 @ 20:22 
nails said:Damn mate those are some heavy arse rows. Masses of work.


Cheers mate starting to get that buzz for training again.

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