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Stephen9069 Training Journal

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stephen9069Icon...29-03-2016 @ 20:44 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
taz said:Some decent sessions there mate, good to see home training may be working for you. Sometimes it feels strange and can be difficult to get in the mood for it when you aren't at a public gym as sometimes being there amongst it can give you a lift, but the plusses of having on your door step and being able to use chalk, bang weights (unless its upstairs Happy) play your own music all outweighs any downsides which to be fair there aren't many as even the cost balances out over time!


yeah i know what you mean i did have one or two days were i struggled to get in the mood for it but thats passed now especially now iv stop focusing on strength and strongman.
stephen9069Icon...29-03-2016 @ 20:48 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Post Edited: 29.03.2016 @ 20:51 PM by stephen9069
TUESDAY - 29/03/2016

Another circuit done and dusted i found it a bit more easier with the running today once i managed to get my breathing under control.

Once i have a bit more structure ill log the sessions in more details.

Weighed myself today and i came in at 19st 3lbs so will be interesting to see how my weight changes over the course of the year.
OxmanIcon...30-03-2016 @ 18:07 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq		Conditioning work sucks mate, i found a little bit often works, you soon adapt. Good stuff mate Happy
stephen9069Icon...30-03-2016 @ 21:53 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Oxman said:Conditioning work sucks mate, i found a little bit often works, you soon adapt. Good stuff mate Happy


lol yes it does mate but plodding on with it and having a laugh along the way.
stephen9069Icon...30-03-2016 @ 21:57 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq		WEDNESDAY - 30/03/2016

Today was a struggle definitely feeling the aches and pains now and so is my lass but we managed to get through the session and get some stretching in at the same time.

I havent had any issues with injuries so things on that front are feeling good but i did try to flat bench with just the bar and its to uncomfortable i dont have that range of motion but i did try some push ups and even though they felt rusty they didnt cause me any issue so going to start throwing them into my routine aswell.
stephen9069Icon...18-04-2016 @ 20:19 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq		MONDAY - 18-APRIL-2016

BENCH PRESS (SLIGHT INCLINE)

20kg x 15
40kg x 12

60kg x 8
65kg x 8
70kg x 8
75kg x 8

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

BAND ASSISTED PULL UPS

BW(-20kg) x 8 Overhand grip
BW(-20kg) x 8 Overhand grip
BW(-20kg) x 8 Overhand grip
BW(-20kg) x 8 Overhand grip

INCLINE DUMBELL PRESS

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

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

BARBELL ROWS

75kg x 8
75kg x 8
75kg x 8
75kg x 8

PUSH UPS

BW x 10
BW x 10
BW x 10
BW x 10

Then finished off with some band shoulder rehab stuff.

Iv been enjoying the conditioning work for the last couple of weeks but its now time to get back to a bit of lifting again.

Flat bench is still a no go i find that i need a slight incline to allow me to lift pain free so will stick with that.

Ill still be doing 2 cardio sessions a week but just steady state between 30-40 minutes.
tazIcon...18-04-2016 @ 21:12 
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he who does the volume wins
Member 2498, 3652 posts
SQ 160, BP 125, DL 225
510.0 kgs @ 109kgs UnEq		Nice session there mate. Plenty of graft. Sounds like a good mix of conditioning and lifting.
stephen9069Icon...18-04-2016 @ 21:23 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
taz said:Nice session there mate. Plenty of graft. Sounds like a good mix of conditioning and lifting.


Cheers mate hopefully i can start to get stronger again while maintaining a decent level of conditioning this time round, no plans as of yet just want to keep enjoying training and get back to good old fashioned lifting.
tazIcon...19-04-2016 @ 07:15 
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he who does the volume wins
Member 2498, 3652 posts
SQ 160, BP 125, DL 225
510.0 kgs @ 109kgs UnEq
stephen9069 said:
Cheers mate hopefully i can start to get stronger again while maintaining a decent level of conditioning this time round, no plans as of yet just want to keep enjoying training and get back to good old fashioned lifting.


Good man. Same here. No plans to compete so lifting for general strength and fitness. I found adding conditioning in and losing some dead weight made hell of a difference. Whilst I wasn't unfit at 118kg, it's amazing the difference being 105kg has made.
nailsIcon...19-04-2016 @ 09:07 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq		Nice session mate, glad to see you are enjoying lifting again.
stephen9069Icon...19-04-2016 @ 20:28 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq		TUESDAY - 19-APRIL-2016

Morning 30 minute run

SQUAT

20kg x 12
50kg x 10

90kg x 8
90kg x 8
90kg x 8
90kg x 8

LUNGES

x 8
x 8
x 8
x 8

SLDL

90kg x 8
90kg x 8
90kg x 8
90kg x 8

CALF RAISES

90kg x 10
90kg x 10
90kg x 10
90kg x 10

Legs are absolutely like jelly lol im dreading tomorrow.

I think thats the heaviest iv squatted for that amount of reps in a long time my form feels all over the place.
stephen9069Icon...20-04-2016 @ 19:45 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq		WEDNESDAY - 20-APRIL-2016

SEATED BARBELL PRESS

20kg x 12
30kg x 10

40kg x 8
40kg x 8
40kg x 8
40kg x 8

DUMBELL PRESS

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

DUMBELL SIDE RAISES

7.5kg x 15
7.5kg x 15
7.5kg x 15

BENT OVER DUMBELL SIDE RAISES

7.5kg x 15
7.5kg x 15
7.5kg x 15

Pressing has taken a massive hit which im not to surprised about i didnt do to much overhead stuff when i was focusing on conditioning i mainly done isolation stuff for them.

Im sure after a few months of consistent training it will improve slowly. Iv got a few more new rehab exercises for my shoulder and bicep which felt really good so will stick with them everyday.

Cardio first thing before work then weights in the evening.
nailsIcon...21-04-2016 @ 11:16 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq		Nice couple of session there mate. What do you weigh these days? You said before you're trimming up and getting all svelte.

Do you ever do any body weight lifts as "extras"? I tend to do a small 5-10 minute routine either as a warm up on cold days or in the evening. It's not thing fancy something like; 20 push ups, 50 squats, 100 lunges, 20 sit ups, 20 glute bridges. Whenever I'm consistent with that stuff I feel more limber and agile. Just a bit of food for thought.
OxmanIcon...21-04-2016 @ 12:49 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq		Some great sessions mate, good to see the squats in there again, how are they feeling these days as i know you always hated them like me!

Did i see a 30 minute run there too??Embarassed
stephen9069Icon...27-04-2016 @ 14:56 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
nails said:Nice couple of session there mate. What do you weigh these days? You said before you're trimming up and getting all svelte.

Do you ever do any body weight lifts as "extras"? I tend to do a small 5-10 minute routine either as a warm up on cold days or in the evening. It's not thing fancy something like; 20 push ups, 50 squats, 100 lunges, 20 sit ups, 20 glute bridges. Whenever I'm consistent with that stuff I feel more limber and agile. Just a bit of food for thought.


Cheers mate, im not actually sure what i weigh at the minute i havent really tracked it i think about 2 or 3 weeks ago i was sitting at 20st.

Iv started doing push ups again but i think i need to get some handles as i find especially when i start to fatigue it can be a little uncomfortable on my shoulder iv also been doing body weight lunges thats a bit of a challenge as my balance is crap lol.

Hopefully i can keep building on the bodyweight stuff though especially pull ups im getting there slowly.

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