Stephen9069 - Garage Stength Journal

Discussion in 'Training Logs' started by Stephen9069, Aug 4, 2015.

  1. Greedy Ben

    Greedy Ben Top Contributor

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    Fingers crossed this time it's sorted!
     
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  2. Stephen9069

    Stephen9069 Full Member

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    Cheers mate much appreciated
     
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  3. Greedy Ben

    Greedy Ben Top Contributor

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    Happy Christmas mate, hopefully you'll be much improved after the festive season and new year! :beer:
     
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  4. Stephen9069

    Stephen9069 Full Member

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    KNEE UPDATE:

    Finally had my stitches removed.

    20161229_221425.jpg 20161229_221444.jpg
     
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  5. Greedy Ben

    Greedy Ben Top Contributor

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    That looks better mate how is the mobility?
     
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  6. Stephen9069

    Stephen9069 Full Member

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    Its not to bad but i feel my knee modelling days may be over lol

    I can bend it to parallel then its tight, thats sitting down not squatting just yet lol
     
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  7. RS86

    RS86 Top Contributor

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    Massively visible difference. Touch wood. I don't envy you first trying to squat again when you're ready for it!
     
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  8. Stephen9069

    Stephen9069 Full Member

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    So taken my pics for the transformation comp apologies for anyone thats eating lol.

    These are my starting pics

    H : 6ft 4
    W : 20st
    BF: a cross between jabba the hut and the fat vampire from blade lol.

    My main goal for this comp is to get my weight and diet under control.
    I won't be using any AAS as i havent done for years and dont plan to anymore.
    After the comp i plan to focus more on strength and try and get back to Strongman.
     

    Attached Files:

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  9. Stephen9069

    Stephen9069 Full Member

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    MONDAY - 02-JAN-2017

    INCLINE DUMBELL PRESS


    15kg x 15
    15kg x 15
    15kg x 15

    SEATED DB SHOULDER PRESS

    15kg x 8
    15kg x 8
    15kg x 8

    DB SIDE RAISES

    5kg x 12
    5kg x 12
    5kg x 12

    Well thats it for the first session of 2017 and cant say im happy with it, not sure whats missing my diets been on point and is all cleaned up but im still stuck for a routine so i feel like im going in to the session with no sort of direction so enthusiasm is lacking on the lifting side of things.
     
  10. Greedy Ben

    Greedy Ben Top Contributor

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    Early days yet mate, stick at it, strength will come back soon enough!
     
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  11. Stephen9069

    Stephen9069 Full Member

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    Iv been sorting my routine all day since this session lol. Moving away from the bodybuilding habit and trying to focus on strength properly this time.
     
  12. Stephen9069

    Stephen9069 Full Member

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    TUESDAY - 03-JAN-2017

    BENCH PRESS


    20kg x 12
    40kg x 8

    60kg x 5
    65kg x 5
    70kg x 3
    75kg x 3
    80kg x 1
    85kg x 1

    INCLINE BENCH PRESS

    60kg x 5
    65kg x 5
    70kg x 3
    75kg x 3
    80kg x 1
    85kg x 1

    SLIGHT INCLINE DUMBELL PRESS

    25kg x 8
    25kg x 8
    25kg x 8
    25kg x 8
    25kg x 8
    25kg x 8

    KLOKOV PRESS

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

    SIDE DB RAISES

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

    CGBP

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

    Tried to do some body weight dips but my tri's were fried lol ill throw these back in once strength increases.

    Much better than yesterday all the weights were conservative maybe a bit to conservative but i wanted to get a feel for the bench press especially with my shoulder and pleased to say there was no issue what so ever.

    My technique is off quite a bit but im sure that will come back in a couple of weeks.

    Im going to switch from 5,5,3,3,1,1 to 6 x 3 but still a bit undecided on rep ranges just yet, ill be benching every 4 days and overhead pressing every 4 days.

    Tomorrow will be front squat and RDL and some accessory work.
     
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  13. Stephen9069

    Stephen9069 Full Member

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    WEDNESDAY - 04-JAN-2017

    FRONT SQUAT


    20kg x 8
    40kg x 2
    40kg x 2
    40kg x 2
    40kg x 2
    40kg x 2
    40kg x 2

    RDL

    60kg x 8
    60kg x 8
    60kg x 8
    60kg x 8

    POWER CLEAN

    60kg x 2
    60kg x 2
    60kg x 2

    SEATED BAND ROWS

    Purple band x 12
    Purple band x 12
    Purple band x 12
    Purple band x 12

    BAND ASSISTED PULL UPS

    BW(-20kg) x 3
    BW(-20kg) x 3
    BW(-20kg) x 3
    BW(-20kg) x 3

    BENT OVER DB FLYES

    5kg x 20
    5kg x 20
    5kg x 20

    EZ BAR CURLS

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

    I was a bit nervous doing the squats as i wasn't to sure what to expect, things went well and theres no pain there it just feels a bit un-natural in that knee still but i guess thats to be expected with all the dramas its had.

    There wont be any major jumps in weight with the squats until im 100% sure its all good.

    Shoulder pressing tomorrow then back squats on Friday before back to benching on Saturday.
     
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  14. Greedy Ben

    Greedy Ben Top Contributor

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    Squatting is encouraging! No swellig after?
     
  15. Stephen9069

    Stephen9069 Full Member

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    No swelling mate and no pain just the movement with weight really as i haven't bent it that far since before the surgery, im assuming the weird feeling is because theres no bursa in there. Im not sure if another one will grow back or if it will just be scar tissue.
     

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