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

     
  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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