Stephen9069 - Garage Strongman Journal

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

  1. Stephen9069

    Stephen9069 Full Member

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    Cheers mate its improving slowly its hard not to want to aim for a 1rm lol

    Yeah my eating is shocking i even had a slice of birthday cake today between sets lol ill be the fat one crying into a tub of ice cream and callling my self names in the mirror at this rate
     
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  2. Meerkat

    Meerkat Full Member

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    sounds like my sort of training....keeps your sugar up during training mate! Lmao
    At least its just the weekends you need to focus on bud, youve got training consistency and 5 days of diet sorted.
     
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  3. Stephen9069

    Stephen9069 Full Member

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    TUESDAY - 09-MAY-2017

    BARBELL ROWS (5 x 8-10)


    75kg x 10
    75kg x 10
    75kg x 10
    75kg x 10
    75kg x 10

    - - - - - Super set with - - - - -

    BAND ASSISTED PULL UPS (BW = 19st 3lbs)

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

    DB ROWS (4 x 15)

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

    - - - - - Super set with - - - - -

    DB SHRUGS (4 x 15)

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

    DB REAR FLYES (4 x 15)

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

    EZ-BAR CURLS (6 x 10)

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

    Struggled today energy levels are low and i feel shattered even after going to my bed at 10 last night.
     
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  4. Stephen9069

    Stephen9069 Full Member

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    WEDNESDAY - 10-MAY-2017

    SQUAT


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

    CALF RAISES

    70kg x 15
    70kg x 15
    70kg x 15
    70kg x 15

    - - - - - Super set with - - - - -

    BODY WEIGHT CALF RAISES

    BW x 25
    BW x 25
    BW x 25
    BW x 25

    Knee held up quite well had a little bit of burning and pain afterwards but not like last week so will carry on from 50kg
     
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  5. Meerkat

    Meerkat Full Member

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    Glad to hear the knee held up bud
     
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  6. Stephen9069

    Stephen9069 Full Member

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    THURSDAY - 11-MAY-2017

    INCLINE BENCH PRESS (5 x 6-8)


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

    DB SHOULDER PRESS (5 x 6-8)


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

    CGBP (4 x 8-10)

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

    - - - - - Super set with - - - - -


    DB SIDE RAISES (4 x 8-10)

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

    OVER HEAD EZ-BAR EXTENSIONS (6 x 10)

    35kg x 10
    35kg x 10
    35kg x 10
    35kg x 10
    35kg x 10
    35kg x 10
     
  7. Stephen9069

    Stephen9069 Full Member

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    I havent trained since thursday i managed to pull my right lat while putting something in the van which has resulted in me walking slightly lop sided with a sharp stabbing pain getting me every so often.

    Also my weekend dieting has let me down again and weight has crept back.
    20170514_102304-1.jpg
    :facepalm:
     
  8. Stephen9069

    Stephen9069 Full Member

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    MONDAY - 15-MAY-2017

    BENCH PRESS (5 x 6-8)


    40kg x 8
    70kg x 5

    95kg x 8 (Up 5kg from last week)
    95kg x 8
    95kg x 8
    95kg x 8
    95kg x 8

    DB SHOULDER PRESS (5 x 6-8)

    27.5kg x 8 (Up 2.5kg from last week)
    27.5kg x 8
    27.5kg x 8
    27.5kg x 8
    27.5kg x 8

    INCLINE DB PRESS (4 x 8-10)

    35kg x 8 (Up 2.5kg from last week)
    35kg x 8
    35kg x 8
    35kg x 8

    DB SIDE RAISES (4 x 8-10)


    12.5kg x 8 (Up 2.5kg from last week)
    12.5kg x 8
    12.5kg x 8
    12.5kg x 8

    BAND PULL DOWNS (4 x 20)

    Green band x 20
    Green band x 20
    Green band x 20
    Green band x 20

    First day on my health kick really time to knuckle down on my diet now.

    Had to drop the dips out of all the exercises they hurt my back the most.
     
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  9. Stephen9069

    Stephen9069 Full Member

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    TUESDAY - 16-MAY-2017

    BARBELL ROWS (5 x 8-10)


    80kg x 8 (Up 5kg from last week)
    80kg x 8
    80kg x 8
    80kg x 8
    80kg x 8

    - - - - - Super set with - - - - -

    BAND ASSISTED PULL UPS (BW = 19st 3lbs)

    BW(-20kg) x 6 (Up 1 rep from last week)
    BW(-20kg) x 6
    BW(-20kg) x 6
    BW(-20kg) x 6
    BW(-20kg) x 6

    DB ROWS (4 x 12-15)

    27.5kg x 12 (Up 2.5kg from last week)
    27.5kg x 12
    27.5kg x 12
    27.5kg x 12

    - - - - - Super set with - - - - -

    DB SHRUGS (4 x 12-15)

    27.5kg x 12 (Up 2.5kg from last week)
    27.5kg x 12
    27.5kg x 12
    27.5kg x 12

    DB REAR FLYES (4 x 8-10)

    12.5kg x 8 (Up 2.5kg from last week)
    12.5kg x 8
    12.5kg x 8
    12.5kg x 8

    EZ-BAR CURLS (4 x 8-10)

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

    My back is easing up now but can be painful first thing in the morning.

    Going to do some cardio later tonight after iv trained my lass.
     
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  10. Stephen9069

    Stephen9069 Full Member

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    WEDNESDAY - 17-MAY-2017

    SQUAT


    60kg x 8 (Up 10kg from last week)
    60kg x 8
    60kg x 8
    60kg x 8
    60kg x 8
    60kg x 8
    60kg x 8
    60kg x 8
    60kg x 8
    60kg x 8

    CALF RAISES

    60kg x 15
    60kg x 15
    60kg x 15
    60kg x 15
    60kg x 15
    60kg x 15
    60kg x 15
    60kg x 15
    60kg x 15
    60kg x 15

    - - - - - Super set with - - - - -


    BODY WEIGHT CALF RAISES (BW = 19st 3lbs)

    BW x 20
    BW x 20
    BW x 20
    BW x 20
    BW x 20
    BW x 20
    BW x 20
    BW x 20
    BW x 20
    BW x 20

    My knee held up nicely with no pain which im happy about i will up it to 65kg next week.
     
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  11. Stephen9069

    Stephen9069 Full Member

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    THURSDAY - 18-MAY-2017

    INCLINE BENCH (5 x 6-8)


    80kg x 8 (Up 10kg from last week)
    80kg x 8
    80kg x 8
    80kg x 8
    80kg x 8

    DB SHOULDER PRESS (5 x 6-8)

    30kg x 8 (Up 2.5kg)
    30kg x 8
    30kg x 8
    30kg x 8
    30kg x 8

    CGBP (4 x 8-10)

    80kg x 10 (Up 5kg)
    80kg x 10
    80kg x 10
    80kg x 10

    DB SIDE RAISES (4 x 8-10)

    12.5kg x 10 (Up 2 reps)
    12.5kg x 10
    12.5kg x 10
    12.5kg x 10

    PEC DECK

    12 plates x 10
    12 plates x 10
    12 plates x 10
    12 plates x 10

    CABLE PUSH DOWNS

    10 plates x 10
    10 plates x 10
    10 plates x 10
    10 plates x 10

    Finished really early today so decided to treat myself to a session in the gym.

    If i finish early enough tomorrow i'll do the same and head to the gym again for my pull session.

    My back is still giving me a few issues but will hit the foam roller and do some stretching tonight.

    Diet wise today has been a bit of a disaster my sweet tooth has got the better of me.
     
  12. Stephen9069

    Stephen9069 Full Member

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    FRIDAY - 19-MAY-2017

    LAT PULL DOWNS


    10 plates x 8
    10 plates x 8
    10 plates x 8
    10 plates x 8
    10 plates x 8

    SEATED CABLE ROWS

    8 plates x 8
    8 plates x 8
    8 plates x 8
    8 plates x 8
    8 plates x 8

    DB REAR FLYES (4 x 8-10)

    12.5kg x 10 (Up 2 reps)
    12.5kg x 10
    12.5kg x 10
    12.5kg x 10

    DB HAMMER CURLS

    20kg x 8
    20kg x 8
    20kg x 8
    20kg x 8
    20kg x 8
     
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  13. Stephen9069

    Stephen9069 Full Member

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    SATURDAY - 20-MAY-2017

    LEG PRESS


    150kg x 10
    150kg x 10
    150kg x 10
    150kg x 10
    150kg x 10
    150kg x 10
    150kg x 10
    150kg x 10

    LEG CURLS

    8 plates x 10
    8 plates x 10
    8 plates x 10
    8 plates x 10
    8 plates x 10
    8 plates x 10

    LEG CURLS

    8 plates x 10
    8 plates x 10
    8 plates x 10
    8 plates x 10
    8 plates x 10
    8 plates x 10

    CALF RAISES

    12 plates x 15
    12 plates x 15
    12 plates x 15
    12 plates x 15
    12 plates x 15
    12 plates x 15

    Body weight this morning 19st 2lbs thats a 2lb drop since Sunday nothing spectacular but again thats to be expected with the slips in my diet this week.
     
  14. Stephen9069

    Stephen9069 Full Member

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    TUESDAY - 23-MAY-2017

    BENCH PRESS (5 x 6-8)


    100kg x 6 (Up 5kg)
    100kg x 6
    100kg x 6
    100kg x 6
    100kg x 6

    DB SHOULDER PRESS (5 x 6-8)


    32.5kg x 6 (Up 2.5kg)
    32.5kg x 6
    32.5kg x 6
    32.5kg x 6
    32.5kg x 6

    INCLINE DB PRESS (4 x 8-10)

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

    That was it for today im absolutely beat from yesterday and todays work along with the heat.

    Ill keep the weight the same on bench and db shoulder press until i can get the 8 reps.
     
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  15. Stephen9069

    Stephen9069 Full Member

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    I havent posted much of any on here for a while now mainly down to laziness really but iv found my buzz again for strength training and strongman so its about time i got back to it really.

    Ill post my first 2 sessions from this week.
     
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