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» Peter's journal to get back into strongman. (Go to post)04-04-2014 @ 11:18 
Arms today last session off the week might get a cardio session in tomorrow will see how i feel.

Dips
b/wx10
b/wx10
40x10
40x10
40x10

Close grip bench
80x10
90x10
90x10
90x10

Overhead rope tricep extensions
15x15
20x15
17.5x15
15x15

Preacher curls
34x15
34x15
29x15
29x15

Hammer curl
20x10
20x10
20x10
20x10

21's wide,shoulder,close grip
17
17
17
17

12 minutes treadmill

Good session and a good week not much weight lifted but all felt good.
» Peter's journal to get back into strongman. (Go to post)03-04-2014 @ 11:20 
Legs today very tired not got any power just did what i could.Unhappy

Squats
60x6
100x6
140x6
160x4
All felt heavy nothing in my legs at all.

Leg extension
50x10
50x10
50x10
50x10

Leg press
40x15's
40x15's
40x15's

Leg curl
40x10
50x10
50x10
50x10

Calf raises
100x15
100x15
100x15
100x15

12 minutes treadmill

Swiss ball sit ups
15
15
15
» Peter's journal to get back into strongman. (Go to post)02-04-2014 @ 11:52 
Shoulders today just taking it easy now will have one more heavy weight week next week then an easy week before comp.

Push press
80x2
90x2
100x2
110x2
115x2
120x1

Strict press
90x3
90x3
90x3
90x3

Barbell shrugs
60x10
100x6
140x6
160x6

Behind neck pulldowns
70x10
80x10
90x10

Shoulder press machine hand facing each other
35x10
50x6
60x6
70x6

Side raises
10x10
10x10
10x10
10x10

Decline situps
15
15
15

12 minutes treadmill
» Peter's journal to get back into strongman. (Go to post)01-04-2014 @ 12:11 
Post Edited: 01.04.2014 @ 12:11 PM by pdh
Bench press
60x6
60x6
60x6
100x6
120x6
140x4

Incline bench
60x6
80x6
100x6
120x3
130x2
100x9
60x21

Cable flyes
15x15
15x15
15x15
15x15

Pulovers
32x10
34x10
36x10
38x10

12 min treadmill.
» Peter's journal to get back into strongman. (Go to post)01-04-2014 @ 09:21 
Yesterdays session 18 inch deadlift not to bad all felt fine didn't push it to hard.

18 inch deadlifts
140x6
180x4
220x2
260x1
280x1
290x1
220x10

Bentover rows
100x10
100x10
100x10

Barbell shrugs
100x6
120x6
140x6

Reverse grip pulldowns
80x10
120x10
120x10

12 minutes treadmill.
» Peter's journal to get back into strongman. (Go to post)27-03-2014 @ 16:27 
Legs today was not looking forwards to it but it turned out ok.

Squats
60x6
60x6
100x6
140x6
160x2
180x2
200x1 caught the safety on the way down ended up being more of a paused squat.Happy
205x1
210x1
100x10

Leg extension
100x6
105x6
110x6

Leg press machine
40x15's
40x15's
40x15's

Leg curl
40x10
40x10
40x10

Thats it good day squats felt good for a change arms tomorrow then two days off.Happy
» Peter's journal to get back into strongman. (Go to post)26-03-2014 @ 17:11 
Shoulders today not a good session trying out different techniques on push press not getting anywhere and losing old technique so not pressing as much as normal. Confused

Push press
60x3
80x3
100x2
110x2
120x1
125xf

Strict press
80x2
90x2
100x1

Behind neck pulldowns
60x10
60x10
60x10

Shoulder press machine
80x6
100x6
110x6

Barbell shrugs
60x10
100x10
140x10

Thats it not happy with that just not getting any where with shoulders just now hope it changes soon.
» Peter's journal to get back into strongman. (Go to post)25-03-2014 @ 17:41 
Saturday 22nd did some extra shoulder work mainly just strict press on machine then tried to do a 5k run got to 4.5k and had to give up shins where killing me.

Monday 24th Deadlifts.

18 inch deadlift
60x6
100x6
140x6
180x6
220x2
260x2
280x1
Left strap kept on slipping never had that before will need to use chalk as well i think.

Seated rows
80x10
120x10
140x10
150x10

Pulldowns
60x6
70x6
80x6
90x6

Lower back machine
30x15
30x15
30x15
30x15

Tuesday 25th
Chest day.

Bench press
60x6
100x6
120x6
140x6
60x20

Incline bench
60x6
80x6
100x6

Incline flyes
26x10
26x10
26x10

Declne bench
80x6
100x6
120x6

Machine flyes
70x10
70x10
70x10

12 minutes treadmill.
» Peter's journal to get back into strongman. (Go to post)21-03-2014 @ 10:54 
Arms today good session will be back in the gym tomorrow to do some extra shoulder work and some cardio.

Weighted dips
40x10
40x10
40x10

Close grip bench
80x10
80x10
80x10

Rope pulldowns
17.5x10
22.5x10
22.5x10

Preacher curl
44x10
44x10
44x10

Pull Ups with hands facing each other
b/wx10
b/wx10
b/wx8

Dumbbell curls
14x10
14x10
14x10
» Peter's journal to get back into strongman. (Go to post)20-03-2014 @ 10:53 
Legs today squats still crap can't expect much concentrating on deadlifts at the moment legs still feeling mondays session so just did what i could.

Paused squats
60x6
60x6
60x6
100x1
120x1
140x1
160x1

Squats
140x6
140x6
140x6

Leg curl
40x10
40x10
40x10

Leg extension
50x10
50x10
50x10

Played about with some off the other leg machines in gym and thats it for today arms tomorrow then planning a long run on saturday,maybeWink
» Peter's journal to get back into strongman. (Go to post)19-03-2014 @ 10:29 
Shoulders today still not getting any where with them need a new routine.

Push press
60x6
60x6
80x4
100x2
110x2
120x1
125x1

Strict press
60x6
80x6
90x4
100x1

Barbell shrugs
80x6
100x6
120x6
140x6

Cable front raises superset with face pulls
17.5x10 27.5x10
17.5x10 27.5x10
17.5x10 27.5x10

12 minutes on treadmill
» Peter's journal to get back into strongman. (Go to post)18-03-2014 @ 10:33 
Chest today still really tired from yesterdays session so never did much.

Bench press
60x10
80x8
100x6
140x1
150x1
160x1
167.5xf
60x30

Incline bench
60x6
80x6
100x6

Cable flyes
17.5x15
17.5x15
17.5x15

12 minutes on treadmill
» Peter's journal to get back into strongman. (Go to post)17-03-2014 @ 11:24 
Quick session today not got much time turned out ok.

18 inch deadlifts
140x2
180x2
220x2
260x2
280x1
295x1 Happy Happy Happy
210x10
295 nice rep hopefully get 300 by the time of the comp.

Close grip pulldowns
50x10
70x10
80x10
90x8

Reverse grip pulldowns
60x10
60x10
60x10
60x10

Seated rows
80x10
80x10
80x10
80x10

Good day happy with that one month away from comp and things going in the right direction.
» Peter's journal to get back into strongman. (Go to post)14-03-2014 @ 19:59 
Arms today last session of the week,went to gym later today bit busier but not to bad.

Seated barbell curl into skull crushers into close grip bench
27x10 27x10 27x10
37x10 37x10 37x10
47x10 47x10 47x10

Dumbbell seated curl
12x10
12x10
12x10

Weighted dips
40x8
40x8
40x8

Preacher curl
44x6
54x6
54x6

Triceps pulldowns v bar
50x10
50x10
50x10

21's
24kg
24kg
24kg
» Peter's journal to get back into strongman. (Go to post)13-03-2014 @ 17:22 
Legs today squatting not going too well at the moment so will change it up for a bit.

Paused squats
60x6
100x6
120x6
140x6
150x2
160x2
170x2

Single leg, leg extension
30x10
30x10
30x10
30x10

Leg curl
50x10
50x10
50x10
50x10

Calf raises machine
100x15
100x15
100x15
100x15

12 minutes treadmill

Treadmill was hard today went for a 23 mile cycle yesterday legs were hurting, arms tomorrow then 2 days off.Happy

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