Garage Strength Journal 2018

[Stephen9069]

FRIDAY - 09-MARCH-2018

SEATED MILITARY PRESS

20kg x 15
60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5

INCLINE DB PRESS

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

CGBP

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

DB SIDE RAISES

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

 

[Stephen9069]

Weekly weigh in:

Start: 19st 1lb

Week 1: 18st 9lb

Week 2: 18st 7lb

Again struggle witht the snaps lol but i can definitley feel a difference.

 

[Stephen9069]

SATURDAY - 10-MARCH-2018

SQUAT

20kg x 15
70kg x 8
92.5kg x 5
92.5kg x 5
92.5kg x 5
92.5kg x 5
92.5kg x 5

DB SLDL

30kg x 10
30kg x 10
30kg x 10
30kg x 10

CALF RAISES

120kg x 8
120kg x 8
120kg x 8
120kg x 8

SPLIT SQUAT

BW x 9
BW x 9

Today was a slog felt tired today but dragged myself out and got it done. Slight increase in weight and my knee again held up pain free.

Cheat meal tonight - Dominoes mmmmmm lol

Rest tomorrow and then deadlifts Monday.

 

[Stephen9069]

MONDAY - 12-MARCH-2018

DEADLIFT

20kg x 20
70kg x 5
125kg x 5
125kg x 5
125kg x 5
125kg x 5
125kg x 5

BAND ASSISTED PULL UPS

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

DB ROWS

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

DB REAR FLYES

5kg x 15
5kg x 15
5kg x 15
5kg x 15

 

[Stephen9069]

MONDAY - 13-MARCH-2018

BENCH PRESS

20kg x 30
70kg x 5
90kg x 5
102.5kg x 5
102.5kg x 5
102.5kg x 5
102.5kg x 5
102.5kg x 5

INCLINE DB PRESS

32.5kg x 8
32.5kg x 8
32.5kg x 8
32.5kg x 8

DB SHOULDER PRESS

22.5kg x 8
22.5kg x 8
22.5kg x 8
22.5kg x 8

DB SIDE RAISES

10kg x 9
10kg x 9
10kg x 9
10kg x 9

 

[Stephen9069]

WEDNESDAY - 14-MARCH-2018

SQUAT

20kg x 10
70kg x 8
95kg x 5
95kg x 5
95kg x 5
95kg x 5
95kg x 5

FRONT SQUAT

70kg x 6
70kg x 6
70kg x 6
70kg x 6

DB SLDL

32.5kg x 8
32.5kg x 8
32.5kg x 8
32.5kg x 8

CALF RAISES

120kg x 8
120kg x 8
120kg x 8
120kg x 8

 

[Greedy Ben]

Fronts looking good mate!

 

[Stephen9069]

Fronts looking good mate!

Cheers mate

 

[Stephen9069]

THURSDAY - 15-MARCH-2018

No training today just rest and a bit of stretching.

I will be deadlifting tomorrow.

My lass fancied trying a bit of deadlifting tonight she hasn't done any kind of training in nearly a year and she managed a 90kg deadlift at 63kg bodyweight.

 

[Stephen9069]

FRIDAY - 16-MARCH-2018

DEADLIFT

70kg x 10
90kg x 8
120kg x 5
140kg x 3
140kg x 3
140kg x 3

BAND ASSISTED PULL UPS

BW(-20kg) x 6
BW(-20kg) x 6
BW(-20kg) x 6
BW(-20kg) x 6

DB ROWS

32.5kg x 6
32.5kg x 6
32.5kg x 6
32.5kg x 6

DB REAR FLYES

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

 

[Stephen9069]

MONDAY - 19-MARCH-2018

BENCH PRESS

20kg x 30
70kg x 10
80kg x 8
90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5

SEATED MILITARY PRESS

50kg x 6
50kg x 6
50kg x 6
50kg x 6
50kg x 6

INCLINE DB PRESS

32.5kg x 9
32.5kg x 9
32.5kg x 9
32.5kg x 9

DB SIDE RAISES

10kg x 10
10kg x 10
10kg x 10
10kg x 10

Had to lower the weight on the barbell movements I had a little slip on some winding stairs today and manage to bang my elbow on the way down so its a little tender at the minute. The weights comfortable and will continue to build from here while my elbow heals up.

 

[Greedy Ben]

Hope it's nothing lasting mate!

 

[Stephen9069]

Hope it's nothing lasting mate!

Cheers mate its not to bad more of a dent to my pride lol was a bit of a loud bang with no way to walk it off and look cool in the process.
On a plus it gives my elbows a bit of a deload.

 

[Stephen9069]

TUESDAY - 20-MARCH-2018

SQUAT

70kg x 10
80kg x 8
97.5kg x 5
97.5kg x 5
97.5kg x 5
97.5kg x 5
97.5kg x 5

FRONT SQUAT

72.5kg x 6
72.5kg x 6
72.5kg x 6
72.5kg x 6

CALF RAISES

72.5kg x 15
72.5kg x 15
72.5kg x 15

Weight is slowly creeping up on squat and again another pain free session in my knee. This slow build up seems to be working well my technique is feeling a lot better.

Rest tomorrow with deadlifts on Thursday.

 

[Stephen9069]

THURSDAY - 22-MARCH-2018

DEADLIFT

70kg x 10
120kg x 8
135kg x 5
160kg x 3
160kg x 3
160kg x 3

BAND ASSISTED PULL UPS

BW(-20kg) x 5 - Overhand grip
BW(-20kg) x 5 - Wide Neutral grip
BW(-20kg) x 5 - Overhand grip
BW(-20kg) x 5 - Wide neutral grip

DB ROWS

35kg x 6
35kg x 6
35kg x 6
35kg x 6

DB REAR FLYES

10kg x 9
10kg x 9
10kg x 9
10kg x 9

Struggling a little today strength seems a little down I think it could be because I'm in a deficit or it could be that I need to man up lol.
Weight is still slowly coming down and noticing a few changes. As for appetite I'm at that point now during the week when I'm craving something sweet lol.

Pressing again tomorrow.