View All Posts: Floobler
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| » Son of Steven gets Swole (Go to post) | 06-04-2017 @ 03:09 | ||
| Squat 60kg x 2 sets 100kg 120kg 140kg 160kg 3x4 Add belt 160kg x 10 - last one paused Front squat (no belt) 100kg 3x5 100kg x 12 Every set moved better than the last Box squat 100kg x 5 120kg x 5 140kg x 5 160kg 3x3 180kg x 1 Walking lunges 20kg x 8 each leg 30kg x 8 40kg 2x8 Standing calf raises 120kg 5x12 Couple core exercises to finish off | |||
| » Son of Steven gets Swole (Go to post) | 04-04-2017 @ 16:36 | ||
| Bench press 50kg 70kg 90kg 100kg 110kg 4x5 110kg x 8 Push press 40kg 60kg 80kg 4x5 80kg x 9 Trying out a new grip on overhead, feels good Incline bench (paused) 60kg 80kg 4x10 Hammer strength flat bench 65kg x 12 85kg x 10 105kg x 8 125kg x 7 Cable flyes 50lbs 2x15 60lbs x 10 Low cable flyes 30lbs x 15 40lbs 2x10 Good session, made everything feel easy can build on everything for weeks to come | |||
| » Son of Steven gets Swole (Go to post) | 03-04-2017 @ 21:07 | ||
| Start of new program today Deadlift 50kg 80kg 110kg 140kg 160kg 4x5 160kg x 12 Starting very light on deads Pullups (neutral grip) BW x 12 BW 3x10 BW x 7 - did this set wide grip ^ superset with rack pulls (just above the knee) 60kg x 12 100kg x 12 140kg x 10 180kg x 8 220kg x 6 Seated row 60kg x 12 70kg x 12 80kg x 12 90kg x 10 Wide grip neutral pulldowns 85lbs x 12 100lbs x 12 115lbs x 12 Close grip neutral pulldowns# 130lbs x 12 145lbs x 10 160lbs x 8 | |||
| » Son of Steven gets Swole (Go to post) | 01-04-2017 @ 18:29 | ||
Post Edited: 01.04.2017 @ 18:29 PM by Floobler Strict log press (used the small log today)35kg x 6 35kg x 6 45kg x 5 55kg x 4 65kg x 3 75kg x 2 80kg x 1 85kg x 1 90kg x 1 80kg x 8 - did this set with leg drive Farmers walk (turn @ 15m but no drop) 57.5kg x 30m 77.5kg x 30m 77.5kg x 30m 90kg x 30m Pickups (off 3" block, wanted to overload my grip) 90kg 100kg 110kg 120kg 130kg 140kg - grip felt good, held for about 7-8 seconds and could have kept going Yoke walk 45kg x 30m 125kg x 30m 165kg x 30m 205kg x 15m 235kg x 15m 265kg x 15m 265kg x 15m Did these for speed Atlas stone cleans (no tacky) 90kg x 5 90kg x 5 90kg x 5 90kg x 5 105kg x 3 105kg x 3 120kg x about 5-6 fails, could just about break it off the ground but that was it. Never moved it without tacky before so I guess thats something | |||
| » Son of Steven gets Swole (Go to post) | 31-03-2017 @ 21:05 | ||
| Arms today, first session since being sick where I've felt like my normal self Close grip bench Bar x 16 50kg x 10 70kg x 8 90kg x 5 100kg x 5 110kg x 5 120kg x 3 130kg x 2 95kg x 11 Incline EZ bar skullcrushers 17.5kg x 15 27.5kg x 12 35kg x 12 40kg x 10 45kg x 9 Overhead rope extension 60lbs x 15 70lbs x 12 80lbs x 12 Rope pushdowns 50lbs x 16 60lbs x 14 70lbs x 12 80lbs x 10 EZ bar preacher curls 17.5kg x 12 25kg x 12 25kg x 12 30kg x 10 30kg x 10 Wrist is almost better, still hurts a bit on these but slowly building the weights back up Seated hammer curls 14kg's x 12 14kg's x 12 18kg's x 10 22kg's x 8 24kg's x 7 Cable curls 30lbs x 12 40lbs x 10 50lbs x 8 50lbs x 8 60lbs x 6 30lbs x 18 | |||
| » Son of Steven gets Swole (Go to post) | 28-03-2017 @ 21:24 | ||
| Got bored while on shift tonight so trained chest lol. Think its probably a bad thing that I work in a gym haha Bench press Bar x some 50kg x 10 70kg x 8 90kg x 5 110kg x 2 120kg x 1 130kg x 1 140kg x 1 120kg x 7 Incline pause bench 60kg x 5 80kg x 3 90kg x 2 100kg x 2 110kg x 2 115kg x 1 120kg x 1 125kg x 1 - comfy, would have gone for more with a spotter 100kg x 7 Hammer strength bench 75kg x 12 105kg x 8 125kg x 5 145kg x 5 Cable flyes 17.5lbs x 15 22.5lbs x 15 27.5lbs x 12 32.5lbs x 12 Dont really know why I trained lol | |||
| » Son of Steven gets Swole (Go to post) | 28-03-2017 @ 18:29 | ||
John said: Nice training journal and great solid work,only one issue I feel I should raise..and that's segal is an Aikido master not kung fu hope you don't mind me pointing that out it's important life changing information, lol keep up the good work  Thanks & next time someone starts talking to me about Steven Segal I'll tell them that! Hahah | |||
| » Son of Steven gets Swole (Go to post) | 28-03-2017 @ 16:45 | ||
Post Edited: 28.03.2017 @ 16:47 PM by Floobler Strict pressBar x a couple sets 40kg 50kg 60kg 70kg 3x5 75kg x 5 70kg x 5 Smith machine press (bar weighs 11.3kg but calling it 10kg) 40kg x 12 60kg x 10 70kg x 8 80kg x 4 Lateral raises 8kg's x 15 12kg's x 12 14kg's 2x12 Reverse pec dec 115lbs x 15 145lbs 3x12 Preacher EZ bar curls 20kg x 15 25kg 2x12 Couldnt go heavier, wrist was starting to hurt Hammer curls 14kg's x 12 18kg's x 12 22kg's x 10 26kg's x 8 30kg's x 8 Cable curls (dunno what they're called, like a front double bi) 30lbs x 15 40lbs x 9 40lbs x 10 drop to 20lbs x 12 Happy, felt weak still but managed to get in a decent amount of work. Stronger every week from here! | |||
| » Son of Steven gets Swole (Go to post) | 27-03-2017 @ 22:37 | ||
| Still been struggling to eat and bodyweight has dropped to 93.5kg ffs. Today was the first day I've managed to get some decent food down me, prep is back on for England's most powerful. Deadlift 50kg x 5 80kg x 3 Add straps 110kg x 2 140kg x 2 Add belt 160kg x 2 180kg x 2 200kg x 2 220kg x 2 Bench rows 60kg x 10 Add straps 80kg x 8 100kg x 8 120kg 2x6 Neutral pullups BW x 10 BW 3x8 ^ Superset with rack pulls (just above knees, around 19") 60kg x 10 100kg x 10 140kg x 8 180kg x 8 Lat pulldown 100kg 4x15 Felt weak today, will be much stronger next time after a week of decent eating. Plus had to do this entire session in an hour, not ideal | |||
| » Z this weak now? (Go to post) | 27-03-2017 @ 01:22 | ||
| It's only his second week training after serious injury | |||
| » THE ZERCHER CLUB (Go to post) | 23-03-2017 @ 11:16 | ||
| Anyone seen this? 234kg zercher deadlift, pretty insane | |||
| » Son of Steven gets Swole (Go to post) | 22-03-2017 @ 17:43 | ||
| Axle press (from the rack) Bar x a couple of sets 40kg x 5 50kg x 5 Add belt, wrist wraps, elbow sleeves 60kg x 3 70kg x 3 Add leg drive, was Strict until this point 80kg x 3 90kg x 2 100kg x 2 107.5kg x 2 - awful, pretty much max effort 112.5kg x 2 PB - much better Felt awful today, no energy and core felt really fatigued from yesterday so was flailing around all over the place. Managed to get myself really psyched up for the last double and it ended up being the only decent set of the day. Rested about half then finished off with a couple of assistance exercises, didn't really have anything left in me though Seated shoulder press Bar x a couple of sets 40kg x 12 50kg x 12 60kg x 12 70kg x 10 75kg x 9 PB Incline hammer curls 16kg's 5x12 Might do some light captains of crush later while I eat / watch TV. Think I just need to rest up for a while and get some food back in me | |||
| » Son of Steven gets Swole (Go to post) | 21-03-2017 @ 16:12 | ||
Post Edited: 21.03.2017 @ 19:38 PM by Floobler Still not very well, really been struggling to eat/drink anything the last couple of tays. Coughing up a load of s**t and had terrible night sweats so really dehydrated. Wasnt expecting much todayBeltless squat 50kg x 6 90kg x 5 120kg x 5 140kg x 5 160kg x 5 180kg x 5 PB Front squat 90kg x 5 110kg x 4 130kg x 3 Add belt 150kg x 2 PB - thought this was 140 at the time lol 160kg x 1 PB - came up easy in the end, walkout was hard Romanian deadlift 70kg 5x10 Trapbar deadlift 80kg x 5 120kg x 3 Add belt & straps 160kg x 3 200kg x 2 240kg x 2 280kg x 1 PB - harder than I wanted it to be but just about got it done Calf raises (on leg press machine) 100kg x 10 120kg x 10 140kg x 10 160kg x 8 180kg x 8 200kg x 6 Happy with today considering, looking forward to seeing what I can do when I'm feeling okay | |||
| » Son of Steven gets Swole (Go to post) | 20-03-2017 @ 18:54 | ||
Post Edited: 20.03.2017 @ 18:55 PM by Floobler Back today, no deadlifts cos my lower back was still fatigued from the impromptu 245 on Friday. Also not been well last couple days, getting slightly better but still got a nasty cough & feeling a little bit faint, bin struggling to eat.Kettlebell swings 8kg 3x12 just to warmup lower back, little bit sore Bent over rows Bar x 2 sets 40kg 2x12 60kg 2x10 80kg x 8 100kg x 6 120kg x 6 140kg x 5 150kg x 5 160kg x 5 PB but form was pretty s**t Lat pulldown 90kg x 12 140kg x 10 160kg x 8 190kg 2x6 110kg x 15 Sled arm over arm pull 100kg + my 80kg mate x 20m PB For some reason this feels easier when its a person and not just straight weight Reverse pec dec 100lbs x 15 115lbs x 12 130lbs x 12 Hammer / tricep bar overhead extensions 25kg x 15 30kg x 12 35kg x 10 40kg x 8 45kg x 5 V-bar pushdowns (again gripping slightly weird cos of wrist so quite weak) 90lbs x 20 110lbs x 15 130lbs 2x12 | |||
| » Son of Steven gets Swole (Go to post) | 18-03-2017 @ 16:12 | ||
Post Edited: 18.03.2017 @ 19:23 PM by Floobler Bench pressBar x 2 sets 60kg 2x10 80kg x 8 100kg x 6 110kg x 5 120kg 3x7 PB Log press (1 clean) 50kg 2x6 strict on axle to warmup 75kg 3x5 75kg x 8 73kg x 6 strict Incline bench (low Incline, touch & go) 60kg x 12 80kg x 10 90kg x 8 100kg x 6 110kg 2x5 Tried a couple very light sets on farmers walk but wasn't feeling it Stone to shoulder (no tacky) 90kg 4x4 (so 2 to right shoulder, 2 to left) 105kg x 1 - got it to the right but couldn't quite manage the left side 105kg x 1 - same again 90kg x 6 - felt good | |||