Stephen9069 - Garage Stength Journal

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

  1. Stephen9069

    Stephen9069 Full Member

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    THURSDAY - 05-JAN-2017

    SEATED INCLINE MILITARY PRESS (Every rep paused)


    20kg x 12
    30kg x 8
    40kg x 6
    50kg x 3
    50kg x 3
    50kg x 3
    50kg x 3
    50kg x 3
    50kg x 3
    50kg x 3
    50kg x 3

    SEATED DB PRESS (Neutral Grip)

    20kg x 8
    20kg x 8
    20kg x 8
    20kg x 8
    20kg x 8
    20kg x 8

    KLOKOV PRESS

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

    INCLINE DB PRESS

    20kg x 12
    20kg x 12
    20kg x 12

    CGBP

    70kg x 8
    70kg x 8
    70kg x 8
    70kg x 8

    BODY WEIGHT DIPS (BW = 20St)

    BW x 3
    BW x 3
    BW x 3
    BW x 3

    DB SIDE RAISES

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

    Another session down and the doms are killing me lol but im starting to enjoy my training again.

    Next week ill be throwing in 2 cardio sessions.
     
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  2. Stephen9069

    Stephen9069 Full Member

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    FRIDAY - 06-JAN-2016

    SQUAT


    20kg x 6
    40kg x 3
    40kg x 3
    40kg x 3
    40kg x 3
    40kg x 3
    40kg x 3

    RACK PULLS

    70kg x 8
    70kg x 8
    70kg x 8
    70kg x 8

    POWER CLEAN

    70kg x 2
    70kg x 2
    70kg x 2

    DUMBELL ROWS (Neutral grip - both hands at the same time)

    20kg x 8
    20kg x 8
    20kg x 8
    20kg x 8
    20kg x 8
    20kg x 8

    REAR DUMBELL FLYES

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

    REVERSE GRIP EZ BAR CURLS

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

    DUMBELL CURLS

    15kg x 10
    15kg x 10
    15kg x 10
    15kg x 10





    I was a little to fast on the first rep of the squats which hurt a little but slowed it down slightly.

    With the weight being so light this now gives me the time to nail my technique down this time round.
     
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  3. Greedy Ben

    Greedy Ben Top Contributor

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    Squats look good mate!
     
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  4. Stephen9069

    Stephen9069 Full Member

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    SATURDAY - 07-JAN-2017

    INCLINE BENCH PRESS


    20kg x 8
    40kg x 6
    60kg x 3 (Paused reps)
    60kg x 3 (Paused reps)
    60kg x 3 (Paused reps)
    60kg x 3 (Paused reps)
    60kg x 3 (Paused reps)
    60kg x 3 (Paused reps)
    60kg x 3 (Paused reps)
    60kg x 3 (Paused reps)

    BENCH PRESS

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

    SLIGHT INCLINE DB PRESS

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

    CGBP

    70kg x 8
    70kg x 8
    70kg x 8
    70kg x 8

    KLOKOV PRESS

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

    KETTLEBELL SIDE RAISES

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

    Week one done and dusted, it felt good to be back to training and i feel like im enjoying it again.
     
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  5. Stephen9069

    Stephen9069 Full Member

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    MONDAY - 09-JAN-2017

    SQUAT


    20kg x 8
    40kg x 6
    40kg x 6
    40kg x 6
    40kg x 6
    40kg x 6

    DEADLIFT

    110kg x 3
    110kg x 3
    110kg x 3
    110kg x 3
    110kg x 3

    BARBELL ROWS

    70kg x 8
    70kg x 8
    70kg x 8
    70kg x 8
    70kg x 8
    70kg x 8

    REVERSE DUMBELL FLYES

    7.5kg x 20
    7.5kg x 20
    7.5kg x 20
    7.5kg x 20

    EZ-BAR CURL

    45kg x 8
    45kg x 8
    45kg x 8
    45kg x 8
    45kg x 8
    45kg x 8

    DUMBELL HAMMER CURLS

    10kg x 15
    10kg x 15
    10kg x 15
    10kg x 15



    Session went well my knee was a bit stiff at the beginning but slowly eased off after a couple sets. One thing i did notice is that it doesnt like deadlifting, it wasnt painful more just awkward and felt a little unsteady about mid shin then after my knee it was fine.
     
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  6. Stephen9069

    Stephen9069 Full Member

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    TUESDAY - 10-JAN-2017

    INCLINE SHOULDER PRESS


    20kg x 12
    30kg x 10
    40kg x 8

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

    STRICT ONE ARM DB PRESS

    25kg x 3
    25kg x 3
    25kg x 3
    25kg x 3
    25kg x 3

    KLOKOV PRESS (Every rep paused)

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

    SEATED DB PRESS

    10kg x 15
    10kg x 15
    10kg x 15
    10kg x 15

    KETTLE BELL SIDE RAISES

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

     
  7. Stephen9069

    Stephen9069 Full Member

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    WEDNESDAY - 11-JAN-2017

    SQUAT


    20kg x 6
    50kg x 3
    50kg x 3
    50kg x 3
    50kg x 3
    50kg x 3

    RACK PULLS

    70kg x 8
    70kg x 8
    70kg x 8
    70kg x 8

    BAND ROWS

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

    EZ-BAR CURLS

    35kg x 8
    35kg x 8
    35kg x 8
    35kg x 8
    35kg x 8

     
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  8. Stephen9069

    Stephen9069 Full Member

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    Life got in the way today it all seemed to go against us today at work so decided on having a nice relaxing evening with my feet up and a nice hot meal and a cuppa.
     
  9. Stephen9069

    Stephen9069 Full Member

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    FRIDAY - 13-JAN-2017

    SQUAT


    20kg x 8
    50kg x 6
    50kg x 6
    50kg x 6
    50kg x 6
    50kg x 6

    That was it for the today i had to spend the rest of the time freezing my nuts off up a ladder cutting down a huge thorn bush that was blocking my sky dish.

    Pressing tomorrow.
     
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  10. JB

    JB KFC Sponsored Athlete Top Contributor

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    Haha I ended up moving My Dish last year as there is a huge big oak tree in the distance blocking it was an nightmare one summer seems to have done the trick now.
     
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  11. Stephen9069

    Stephen9069 Full Member

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    Its a pain because its on the side of the house so iv only got a small gap to get down with the ladder and if its not the thorn bush its the bloody pigeons lol.
     
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  12. Stephen9069

    Stephen9069 Full Member

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    No training tonight i can tell im back to work but after having 6 weeks off my whole back has seized up along with my knees and hips. Loads of foam rolling and stretching and a hot shower to try and loosen things off. Hopefully by the end of the week my body will have adjusted back into it.
     
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  13. Stephen9069

    Stephen9069 Full Member

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    TUESDAY - 17-JAN-2017

    BENCH PRESS


    20kg x 20
    40kg x 8
    60kg x 6
    70kg x 3
    80kg x 3
    90kg x 1
    100kg x 1
    110kg x 1

    KLOKOV PRESS

    35kg x 8
    35kg x 8
    35kg x 8

    INCLINE DB PRESS

    25kg x 12
    25kg x 12
    25kg x 12

    Kept it short and sweet tonight as my back is still sore, loads more stretching tonight and again tomorrow morning.

    Happy with the bench press considering iv only been back to training for a few weeks, it still feels weird unracking the weight myself but im sure it will come with practice.

    Im going to drop conventional deadlifts for the time being and focus more on squatting, ill still do rack pulls back dependent but ill be focusing on power cleans more i think.



     
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  14. Stephen9069

    Stephen9069 Full Member

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    WEDNESDAY - 18-JAN-2017

    SQUAT


    20kg x 8
    40kg x 6
    60kg x 3
    70kg x 3
    80kg x 1
    90kg x 1
    100kg x 1
    110kg x 1

    CALF RAISES

    110kg x 10
    110kg x 10
    110kg x 10

    BARBELL ROWS

    70kg x 15
    70kg x 15

    DB REAR FLYES

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

    EZ-BAR CURL

    25kg x 15
    25kg x 15
    25kg x 15
    25kg x 15

    Couldn't really do the rowing because of my back.

    All the stretching and foam rolling has helped a lot and now the pain is more prominent in one point my lower left lat so will carry on with the stretching etc.

    Was really happy with the squatting the 110kg felt heavy and i think there was a slight air of doubt in my mind with my knee. Ill drop the weight back now a concentrate on volume.



     
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  15. Stephen9069

    Stephen9069 Full Member

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    THURSDAY - 19-JAN-2017

    INCLINE SHOULDER PRESS


    20kg x 12
    40kg x 6
    50kg x 3
    60kg x 3
    70kg x 1
    80kg x 1

    KLOKOV PRESS

    35kg x 8
    35kg x 8
    35kg x 8

    INCLINE DB PRESS

    25kg x 15
    25kg x 15
    25kg x 15



     
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