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» First powerlifting journal (Go to post)30-06-2013 @ 12:51 
How soon is the max deadlift coming? You've got a 205/210 I reckon!
» Elliot's training log (Go to post)30-06-2013 @ 10:28 
15 min treadmill 5 mins 6kmph, 10 mins 10.5kmph
Neutral grip pull-ups
1, 2, 3, 4, 5, 4, 3, 2, 1
Barbell curls
10x35kg
10x40kg
2x6x45kg

Few other cable and concentration curls
3x10 hanging leg raises

2x500m row sprints 1.40, 1 min break then 1.35
» Elliot's training log (Go to post)28-06-2013 @ 20:09 
10 min treadmill 5 min walk, 5 min jog
Flat bench index on the rings
Warmed up
2x5x100kg - slight assistance on both 5th reps
4x95kg
3x100kg
Wanted 5x5, should've done 95kg

Incline dumbbells
5x42kg each hand
2x5x44kg

Cable crossovers
Flat and incline 2x15 on each

Did crossfit Grace - 30 clean and overhead with 60kg bar - first time I've ever done it, started it and thought I'd have no chance, did 5 at a time and had a rest. Was bloody tough! 8 mins 30 secs. Will definitely be able to go a lot quicker when I try again.
» another boring journal ............. (Go to post)27-06-2013 @ 17:19 
milsy said:
Haha I I know it doesn't look it but I am strength training just at the beginning of a long cycle aiming to do a 16 week deadlift cycle and pull 300+ looks abit like body building because of the assistance I suppose
As for diet just eating high carb and high protein and playing around with carbs around training times but eating all clean calories and avoiding sugar seems to be working so far but abit early to tell for sure
As for cardio that more to do with the training cycle like to get my cardio up at the start to improve my recovery rate between sets so mid phase I can get more volume into a session


Good to hear. Fancy sharing the magical plan to make you a lean, mean, powerlifting machine? I'm trying to do everything at once in a couple of weeks too. E.g. gain muscle, improve cardio and most importantly get stronger!
» another boring journal ............. (Go to post)27-06-2013 @ 14:59 
Will you be involving any strength training, or just bodybuilding?

Is the diet plan just eat healthy and don't calorie count too much + more cardio?
» Elliot's training log (Go to post)26-06-2013 @ 22:51 
Deadlift
70kgx10
110kgx3
150kgx1
170kgx1
180kg 2x3 rep and set PB. Wanted 3x3 but only would've monged the reps up, if at all.

Squats
Warmed up
80kgx3
100kgx3
120kgx3
140kgx3 rep PB
Failed 150kg - again.
100kgx5

3x10 single leg press
2x20 calf raises on leg press
3x10 leg extensions

2x500m row sprints 1 min break in between. Both 1 min 37secs

2x10x70kg SLDL never done these before, they felt good but how is it possible to keep upper body posture?

Bit of foam rolling

3x10x28kg kettle-bell swings, minimal rest between sets.

Good workout, felt absolutely ruined at the end of it
» Squat PB 200x1 (Go to post)26-06-2013 @ 15:58 
Nice work mate!
» Starting again... (Go to post)26-06-2013 @ 12:10 
I'm upset you haven't benched 120kg yet!

Gave the bear complex a go over the weekend, quite good fun.
» Elliot's training log (Go to post)25-06-2013 @ 22:31 
Push session
Strict press
Barx10
40kgx10
60kgx5
65kgx4x5

Push press
1x70kg
1x80kg
Lots of fails on 90kg

Bench pinky on the rings
Warm up
3x100kg
5 singles on 110kg

Dips 4x10

Circuit 3x5 pushdowns 40, 42.5, 45kg, front and side raises 12kg dbs
» Elliot's training log (Go to post)23-06-2013 @ 17:58 
Sunday chest pump + cardio (gay)
15 min treadmill 5 min walk, 10 min jog
Index finger on the rings
10xbar
10x60kg
10x80kg
3x8x90kg - happy boy

Incline dumbbells and flys supersets
4x5x40kg incline db
4x10x12kg incline fly db

Loads of assisted pull-ups, some lat pull downs and cable rows

Bear complex (clean, front squat, push press, back squat, btn press) 3x5 with 40kg - first time doing these, quite enjoyed it tbh. Never front squatted before, something I need to introduce/work on

One of the trainers talked me into doing some circuit challenge thing too.

Good Sunday session, don't usually train on a Sunday. Nice sauna and jacuzzi after!
» Elliot's training log (Go to post)22-06-2013 @ 10:44 
Post Edited: 22.06.2013 @ 10:51 AM by EllD90
Squats
10xbar
10x60kg
5x80kg
3x100kg
Belt on
5x120kg
5x122.5kg
5x125kg
Wanted to work up to 130kg in 5s but these were hard!

Deads
2x5x70kg
5x110kg
Went to lift 150kg, couldn't even move it lol!
Belt and mixed grip it is then...
5x150kg
3x160kg
Couldn't lift 170! No power left in my quads, called it a day! Won't be squatting first again, silly boy!

4x10 leg extensions and leg curls
Did a drop set of bicep curls at the end for some fun.

Squats were ok, rest was s**t. Think I need a deload week.
» Elliot's training log (Go to post)20-06-2013 @ 18:08 
Cheers mate. I've been focusing on standing strict press & push press recently, and the occasional light seated dumbbell session. So just felt a bit off. Saying that, I've never done 38s for 2 sets of 4 before. Guess I gotta be happy with them. The dips weren't easy but had to get them done!
» Adam_C's Journal (Go to post)20-06-2013 @ 15:44 
Strong dipping! Dunno what would fail first with those weights, my tris or my 10 eBay dipping belt. Probably both!
» Advice on home gyms setup (Go to post)20-06-2013 @ 14:54 
I keep looking at home gym equipment, even thought I have nowhere to put it lol!

Just keep an eye on ebay or gumtree, someone somewhere is selling there s**t and you should be able to get a bargain!
» Elliot's training log (Go to post)20-06-2013 @ 14:44 
Post Edited: 20.06.2013 @ 14:47 PM by EllD90
Push session
Warm up
Seated dumbbell press
7x34kg
2x4x38kg

Seated smith machine
5x40kg weight
5x60kg weight
1x80kg weight, failed 2nd

Standing strict press
9x50kg
5x50kg
Felt weak on all the shoulder pressing.

Pinky on the rings flat bench, warmed up then 6 singles on 105kg - solid, no spotter/hand off

Dips
Bwx8
5x5 BW + 20KG

Circuit 3x10
Single arm push downs - 7.5kg, front and side raises 9kg dumbbells

1 min planks 2 front, 1 each side

Bench is feeling good at the moment, first sessions where I've felt weak in a while with one exercise - shoulders this time round.

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