Stans Journal (Couldnt think of a catchy name!) [Forum Archive]

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Stans Journal (Couldnt think of a catchy name!)

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Posted by: StanUk

I've decided its time to start a journal and keep track of everything im doing! Ill be posting my workouts, and food logs for each day in the hope to monitor my progress and if I get some advice from the members here then thats a bonus

Some background info:

I'm 23 years old, 5' 11 and 13.5 stone (189lbs!) no idea on bodyfat although its not as low as id like, id guess around 14 - 16% ?

Started training a few years ago, however my first 2 years were very bad, I had no education on what to lift, how to lift eat and what to eat, so my first 2 years were a bit of a waste, no leg work whatsoever, didnt even know what a deadlift was! I would say since May 2006 I have been working out properly with a reasonable idea of what im doing! Ive gone from around 140lbs to 189, bare in mind I started off as a beanpole, ive always had a very slim build.

My goals: This is where im a bit unsure, I want to hit 14 stone (196lbs) but im afraid of adding more unwanted fat, so ive set myself a goal of hitting 14 stone by June, which gives me almost 5 months to add 7lbs on, preferably 90% of it muscle! I dont really have any set strength goals, just see how I progress I guess..

Over the next 8 weeks im going to be doing a power/rep range/shock kind of program.

Posted by: StanUk

WEEK1: POWER

Sunday: 13/01

Pull:

Start time: 12:25
End Time: 13:25

Chin Ups (bodyweight, close grip)
6
6
6 1/2
REST: 120 Secs

Sumo Deadlifts
Warm Up: 8 / 154lbs .. 5 / 200lbs

3 / 220lbs
3 / 231lbs
3 / 242lbs
3 / 253lbs
3 / 259lbs
Rest: 120 secs

Barbell Rows
Warm up: 10 / 66lbs

5 / 88lbs
5 / 93lbs
5 / 99lbs
5 / 110lbs
Rest: 120 secs

T-Bar Rows

5 / 121lbs
5 / 121lbs
5 / 121lbs
5 / 121lbs
Rest: 120 secs

DB Hammer Curls

5 / 40lbs
5 / 38lbs
5 / 38lbs
Rest: 90 secs

Notes: Felt quite happy with todays workout, shoulder didnt give me any problems, slight twinge near the end but nothing discomforting. T-bar rows were sketchy, havent been doing these long so still trying to get to grips with them! Chins were a bit tricky as i did them down the park next door to me, and there is hardly any hand room between the bar and the wooden beam! pain in the ass. anyway quite happy with it, will post food log later!

Posted by: StanUk

Tried to edit my first post again but couldnt! wanted to add some additional info:

I workout at home, and at the moment do not have a squat rack, so my leg days consist of squat variations (hack squats, overheads etc) or i do high rep squats and clean the weight overheard first (not very convenient but still) For pullups I have to go to a park nearby me which is a bit of a pain but better than nothing! Hopefully gonna have all this sorted when i get a new place.

Last week or so ive had a bit of muscular pain in my left shoulder so im gonna keep an eye on it and see how it goes, gave last weeks push workout a miss to give it some more rest.

Finally, if anyone is wondering about the weird weight numbers its because I use weights in KG and just use google to convert them to lbs!

Posted by: goob

Good job on startint a journal stan. You have a solid strength base going on.

Posted by: StanUk

Thanks Goob, much appreciated

Posted by: StanUk

Sun 13/01 FOOD LOG:

Breakfast: 3 Weetabix + skim milk,2 whole eggs scrambled,1 whole meal toast,banana,orange
Post workout Shake: 100g oats, 33g whey, 5g creatine, 1 large banana
Meal 3: Salmon sandwich (2 wholemeal slices) yoghurt, apple
Meal 4: Roast beef, potatoes, green beans,carrots, yorkshire pudding (several helpings!)
Meal 5: Pint of milk, banana, apple
Meal 6: 1 tin tuna, cottage cheese, olive oil + 2 whole grain crackers and glass of semi skimmed milk

Guestimate calories at around 3300 - 3500, aiming for 3500!

Also played baskeball 3pm - 4pm, only 3 of us though so nothing too strenuos!

Off to bed now, hopefully 7 1/2 half hours sleep!

Posted by: StanUk

Mon 14/01

No workout, boxing training 6pm - 7:30pm

warmup
Skipping (2 min intervals x 6)
Bag work(2 min intervals x 6)
shadow boxing

Food Log

Breakfast: 3 Weetabix + skim milk,2 whole eggs boiled,1 whole meal toast,banana,orange
Lunch 1 Tuna + salad wholemeal Roll, crips, oats/syrup bar (yeh i know not very healthy!)
Lunch 2Second tuna roll as above, banana, apple
Dinner (after boxing) very large portion of cottage pie (potato,carrots,beef,brocoli,gravy) + muesli bar
Before bed meal salmon + 1 slice whole grain bread, glass of milk + milk protein concentrate powder

Sleep: around 7 1/2 hours again hopefully!

Posted by: StanUk

Tue 15/01

No workout, was thinking of doing legs but been a real hectic day, car broke down this morning and been messing around most the day at work trying to book it into a garage and explain to the idiots i bought it from that i had extended warranty, then had a sort myself out a hire car! Plan is to do legs tomorow and push on friday.

Food log:

Breakfast: 3 Weetabix + skim milk,2 whole eggs boiled,1 whole meal toast,banana,orange
Lunch 1 Beef + salad wholemeal Roll, crips, oats/syrup bar
Lunch 2 Second Beefroll as above, banana, apple
Dinner beef, potatoes, carrots (smallish helping)
Dinner 2 tin of tuna, cottage cheese, cherry yoghurt, glass of milk
Before bed meal Mackerel on toast, banana, glass of milk

Early night tonite, hopefully 8 hours + sleep

Posted by: StanUk

Wed 16/01

Legs:

Start time: 19:20
End time: 20:10

Hack Squats
Warm up: 10/66lbs, 8,88lbs

5 / 100lbs
5 / 115lbs
5 / 115lbs
5 / 121lbs

Lunges

5 / 100lbs
5 / 115lbs
5 / 115lbs
5 / 115lbs

Bulgarian DB Squats

5 / 22lb DB's
5 / 27lb DB's
5 / 33lb DB's
5 / 33lb DB's

Calf Raises

10 / 88lb DB's
10 / 88lb DB's

Notes: Quite a good workout, my legs do need a lot of work, my main hinderence is not having a squat rack and having to clean the weight with lunges/squats. lowered the weight quite a lot on my hack squats as i really want to focus on form as ive been going heavier lately but with poorer form. Only the third time I've done bulgarian squats so still learning the ropes with those but felt happy about them. Calf raises were a disaster, the plan was to do single leg raises, however i underestimated how off balance i was balancing on one leg with a pair of 88lb dumbells! oh well..

Food log:

Breakfast 3 Weetabix + skim milk,2 whole eggs boiled,1 whole meal toast,banana,orange
Lunch 1 Tuna + salad wholemeal Roll, crips, oats/syrup bar
Lunch 2 Second Tuna roll as above, banana, apple
Dinner Whole grain rice, chicken
Post workout shake 100g oats, 33g whey, 5g creatine, 1 large banana
Before bed meal Sardines on toast, low fat yoghurt, apple, glass of milk

Sleep: 7 1/2 hours hopefully!

Posted by: goob

You got to love those Bulgarian squats. Nothing can turn a grown man to mush faster, than those KGB torture techniques from the Eastern European badlands. Good job.

Posted by: 33sun33

Great job Stan! Good looking Sumos

Posted by: Gazhole

Tough looking workouts, man!

Be careful on the Bulgarian Squats though, they were my downfall all those months ago! Keep good form and dont get cocky or theyll teach you a lesson in PAIN 101.

But yeah, looking good in here

Hows things?

Posted by: StanUk

Quote:

Originally Posted by goob

You got to love those Bulgarian squats. Nothing can turn a grown man to mush faster, than those KGB torture techniques from the Eastern European badlands. Good job.

Hehe yeh tell me about it! my legs were like jelly after

Quote:

Originally Posted by 33sun33

Great job Stan! Good looking Sumos

Thanks man, appreciate it!

Quote:

Originally Posted by Gazhole

Tough looking workouts, man!

Be careful on the Bulgarian Squats though, they were my downfall all those months ago! Keep good form and dont get cocky or theyll teach you a lesson in PAIN 101.

But yeah, looking good in here

Hows things?

Thanks Gaz, yeh gonna make sure i dont get silly with them, last thing I need is an injury. Legs are aching today! good pain though.

Things are good ta, took up boxing a month or so ago to try and get some kind of conditioning as I badly need it! the warmup at boxing is crazy, they do some kind of circuit training where you do x amount of reps for 6 different body weight excersizes, you then do that 4 or 5 times, each time with a different amount of reps, absolute killer (for me anyway!)

Hows things with you?

Posted by: StanUk

Thursday 18/01

No workout.

Food Log:

Breakfast 3 Weetabix + skim milk,2 whole eggs boiled,1 whole meal toast,banana,orange
Lunch 1 Tuna + salad wholemeal Roll, crips, oats/syrup bar
Lunch 2 Second Tuna roll as above, banana, apple
[b]Dinner[/Bn] Went out for a chineese! id consider this a big time cheat meal, had prawn fried rice, crispy beef, duck, pork, chicken, some vegetables, ice cream for desert etc etc, was very nice!
Before bed meal Tuna and cottage cheese, low fat yoghurt, banana, glass of milk

Need to re-evaluate my lunch time diet i think

Sleep: around 7 1/2 hours

Push workout later on today so will post that tonite!

Posted by: StanUk

Fri 18/01
Push:

Start time: 19:05
End time: 19:50

Flat BB Bench
Warm up: 10/110lbs, 7,154lbs

3 / 176bs
3 / 181lbs
3 / 187lbs
3 / 192lbs
3 / 198lbs
Rest: 120 secs

Military Press
Warm up: 10 / 66lbs

3 / 115lbs
3 / 121lbs
3 / 126lbs
2 / 132lbs (FAIL)
3 / 121lbs
Rest: 120 secs

Skull Crushers
Warm up: 8 / 66

5 / 82lbs
5 / 88lbs
5 / 88lbs
Rest: 120 secs

Some Core work.

Quite a good workout, was worried about my shoulder but it didnt really give me any grief, felt it a bit doing military press and was in the back of mind, i think thats what i failed on the 132lb set. Apart from that though was a good workout!

Food Log:

Breakfast 3 Weetabix + skim milk,2 whole eggs boiled,1 whole meal toast,banana,orange
Lunch 1 Large Tuna wholemeal baguette, crisps, oats bar.
Lunch 2 banana, apple
Dinner Sausages, beans, potatos.
Post workout shake 100g oats, 33g whey, 5g creatine, 1 large banana
Followed shortly after by 2 bottles of Kopenburg cider and a bottle of Peroni..
Before bed meal Tuna and cottage cheese, banana, glass of milk

Sleep: almost 9 hours!

Posted by: StanUk

Sun 20/01

Week 2: Rep Range

Pull

Start time: 12:35
End Time: 13:18

Pull ups (bodyweight, medium grip)
9
7
5
REST: 120 Secs

Sumo Deadlifts
Warm Up: 10 / 154lbs

8 / 198lbs
8 / 209lbs
8 / 209lbs

Rest: 90 secs

Bent over DB rows

9 / 49lb DBs
9 / 49lb DBs
9 / 49lb DBs
Rest: 90 secs

Barbell Shrugs

9 / 198lbs
8 / 198lbs
8 / 198lbs
Rest: 90 secs

Barbell Curls

10 / 77lbs
10 / 77lbs
Rest: 90 secs

Quite a good workout, deadlifts hurt. me + high(er) rep deadlifts + short rest intervals = pain. Disapointed with pullups, 2nd and 3rd sets felt very hard. Played bball 3 - 4pm, just light cardio really.

Posted by: Eggs

You don't need a catchy name for the journal

Good job - Keep up the hard lifting and clean diet

Posted by: StanUk

Thanks man

Posted by: StanUk

Right, lets see, not updated for a few days so..

Mon: 21/01

Boxing training, same as last week:

Warm up,
Skipping
Bag work
Skipping
Press Ups

Posted by: StanUk

Tue: 22/01

No workout, rest day, was quite tired!

Posted by: StanUk

Wed 23/01

Legs

Start Time: 19:15
End Time: 19:40

Back Squats
Warm up: 10 / 66lbs

8 / 110lbs
8 / 121lbs
8 / 132lbs
8 / 143lbs
8 / 154lbs
Rest: 90 secs

Single Leg Squats (DB)

10 / 22lb Dbs
10 / 22lb Dbs
Rest: 90 secs

Didnt have much time at all today, had to go out so kept it short and sweet, still made good use of what I did have, squats were ok but im really hindered without the squat rack and have to clean the weight first (lowering the weight off me afterwards is the real tricky part!)

Sleep: 7 1/2 hours

Posted by: StanUk

Thu: 24/01

No workout today, snowboarding tonight though

Posted by: DOMS

Solid job on the workout!

Why don't you have access to a squat rack?

Posted by: StanUk

Thanks Doms!

Well I workout at home and really dont have any room for one, things are a bit cramped with my bench and free weights but I manage ok. My 2 options are to join a gym or when I get a new place soon that has more room, ill be able to fit a squat rack in. Its more than likely gonna be the second option as working out at home is convenient for me due to time restraints and obviously im saving money on the gym membership!

Posted by: DOMS

Quote:

Originally Posted by StanUk

Thanks Doms!

Well I workout at home and really dont have any room for one, things are a bit cramped with my bench and free weights but I manage ok. My 2 options are to join a gym or when I get a new place soon that has more room, ill be able to fit a squat rack in. Its more than likely gonna be the second option as working out at home is convenient for me due to time restraints and obviously im saving money on the gym membership!

I workout at home, too. A couple of years ago, I purchased a used squat rack for $70 (â‚¤35

). I couldn't live without it. Depending on your goals, I'd do whatever it took to be able to use one.

Do you live in a house or a flat?

Posted by: StanUk

Thats cheap for a rack! I live in a house at the moment, but its small and there isnt any room at all, my room is big enough for a bed and a bench and not a lot else

However im moving to a studio flat soon (hopefully next couple months) and then im planning on getting either:

Or, even cheaper and smaller:

Posted by: DOMS

Quote:

Originally Posted by StanUk

Thats cheap for a rack! I live in a house at the moment, but its small and there isnt any room at all, my room is big enough for a bed and a bench and not a lot else

However im moving to a studio flat soon (hopefully next couple months) and then im planning on getting either:

Or, even cheaper and smaller:

I wouldn't recommend the second rack unless you're forced to by space limits. They seem like they'd be unstable. Try them out first, in any case.

Here's a tip for purchasing the first type of rack, make sure that it's wide enough for your grip when squatting and benching. It'll drive you nuts if it's not.

I purchased my squat rack from a used sporting goods shop (Play-It-Again Sports) during March. When there's a glut of used equipment because the New Years resolutioners have given up and sold their dusty equipment.

Posted by: StanUk

Ah right thanks for the advice. Think ill prolly take a look at ebay nearer the time and try and get a used one! Or see if there are any used sports good places nearby.

Posted by: StanUk

Fri: Push

Well, im going on holiday tomorow and ive left everything to the last minute! so all I did tonite was some weighted push ups and some floor presses (first time ive done those!) gonna start shock when i get back (next sunday) so until then adios!

Posted by: StanUk

Back from holiday! went way too quick but still..

Week 3 (Shock)

Sun: 2nd Feb

Pull:

Super sets - Chin ups / pull ups

Chins:

8 x Bodyweight
3 x Bodyweight
3 x Bodyweight

Pull ups:

8 x Bodyweight
5 x Bodweight
3 x Bodyweight

Super sets - Sumo Deadlifts / Barbell Rows

Deadlifts:

Warm up

10 x 198lbs
10 x 198lbs
10 x 198lbs

Barbell Rows:

8 x 110lbs
10 x 88lbs
10 x 88lbs

Super sets - Upright rows (narrow grip) / Dumbell curls

Upright rows:

9 x 99lbs
8 x 88lbs
9 x 88lbs

DB Curls:

7 x 27lb DB's
7 x 22lb DB's
7 x 22lb DB's

All rest times were cardiovascular, i.e the amount of time it took to get my breathe back and rack up the weight. (around a minute, or just over)

First set of chins/pull ups started good, but the second set of chins seemed extremely hard, hence the reason i only managed 3! Deadlifts and rows were quite good, my arms were pretty fried afterwards. Not a bad workout to start back on.

Posted by: goob

Wow, your pretty strong in the pulling stakes. 6 x sets of chins/pullups is damn good work in my book.

Posted by: StanUk

Thanks man, I feel like I started off good but probably should have rested longer for the second sets. It didnt help with the fact that i have to do them at a park down the road from me, and today it felt like -20 degrees

Posted by: goob

Quote:

Originally Posted by StanUk

Thanks man, I feel like I started off good but probably should have rested longer for the second sets. It didnt help with the fact that i have to do them at a park down the road from me, and today it felt like -20 degrees

Haha good improvisation. I know what you mean about rest, I used to do a workout that consisted of 10-20 seconds rest between sets, the whole thing used to take about 20 minutes, and I followed it up with a 4 mile run. Hardest thing I ever did.
It'll definately help your conditioning, sacrafising rest like you did.

Posted by: StanUk

That sounds pretty brutal! Very effective though, especially if your short on time. Yeh I think my conditioning definatly needs some attention, although boxing training really helps it, I didnt realise until I started it how terrible my conditioning was, the first few weeks the circuit training killed me

gradually getting better though!

Posted by: StanUk

Monday 04/02

Boxing training:

Circuit training
Bag work
Skipping
Shadowboxing

Posted by: StanUk

Tuesday 05/02

Ugh, rest day, was planning on doing Legs today so I could do push on thursday and be free for friday and saturday, but i got lazy :/

Posted by: StanUk

Wednesday 06/02

Legs

Super sets: Hack squats and single leg DB squats

Hack Squats:

Warm up
10 x 88lbs
10 x 88lbs
10 x 88lbs

Single Leg DB squats

10 x 22lb DB's
10 x 22lb DB's
10 x 22lb DB's

Calf Raises

30 x 154lbs
30 x 154lbs

Well, today kind of sucked, was not feeling very motivated

Hack squats felt a lot harder than they should have, and supersetting them with single leg squats pretty much killed me. Wanted to do more after but I was beat, so just did some calf raises and called it a day, disapointing

Posted by: StanUk

Thu: 07/02

Rest day

Posted by: StanUk

Fri: 08/02

Push

Supersets: Bench press, Close grip bench

Bench press:
Warm up: 10 x 110lbs

10 x 159lbs
9 x 165lbs
5 x 159lbs

Close grip bench:

10 x 121lbs
10 x 121lbs
10 x 121lbs

Supersets: DB flyes and rear laterals

DB Flyes

9 x 22lb DB's
9 x 22lb DB's
9 x 22lb DB's

Rear laterals

10 x 22lbs DB's
10 x 22lbs DB's
10 x 22lbs DB's

One armed Dumbell tricep extension

12 x 11lb DB
12 x 11lb DB

Very average workout, was pushed for time so kept my rest times super low which meant i struggled after the first few sets.

Posted by: goob

Good job on the bench Stan. CG bench also looking strong, you should look at doing Close grip push ups for the triceps, I found them more effective than using weighs at building the tri's, or maybe even the brutal Hindu pushups. However, what worked for me might not work for you....

Still, training looks good.

Posted by: StanUk

Cheers for the advice goob! I do add close grip push ups in my push days sometimes, I do them weighted but never knew how effective they were, glad to see someone has had success with them though! as for hindu pushups, well, illl give those a try when im feeling brave

Posted by: StanUk

Saturday 09/02

Rest day

Posted by: StanUk

Sunday 10/02:

Week 2 of power

Push

Wide grip chinups

Bodyweight x 7
Bodyweight x 5
Bodyweight x 5
Bodyweight x 4

Sumo deadlifts

Warmup
8 x 154lbs
6 x 198lbs

3 x 225lbs
3 x 236lbs
3 x 248lbs
3 x 259lbs
3 x 264lbs

DB Bent rows

6 x 55lbs
6 x 60lbs
6 x 60lbs
6 x 60lbs

Hammer curls (DB)

5 x 44lbs
5 x 44lb

Quite a good workout, was pleased with the deadlifts, 264 felt heavy! chins were good considering ive only ever do one grips once, felt good managing 7. All in all, quite a good workout!

Posted by: StanUk

Mon 11/02

Boxing training (1 and 1/2 hours)

Skipping
Circuit training
Skipping
Bag Work
Skipping
Press ups

A whole world of pain was experienced by the end of that.

Posted by: StanUk

Tue 12/02

Rest day, love it.

Posted by: StanUk

Wed 13/02

Legs

Warmup

Lunges
Warmup: 10 x 66lbs

4 x 110lbs
4 x 115lbs
4 x 121lbs
4 x 126lbs
4 x 132lbs

Hack Squats

5 x 110lbs
4 x 115lbs
4 x 121lbs
4 x 126lbs
4 x 132lbs

Calf Raises

30 x 154lbs
40 x 154lbs

Ok lets see.. Lunges were good, there always a drag to start off with and I hate high rep lunges, but once i get into them I enjoy low rep. Hack squats were kinda shit.. im half and half with hacks, sometimes they feel good, othertimes when im going heavy on them, they just feel like a really awkward movement, its probably just my form that needs work :/

Had to keep it shortish tonight since my plans have been messed about and i was short on time!

Posted by: goob

Nice job Stan, lunges look pretty damn tough. Did you do them with a BB on your back?

Posted by: StanUk

Thanks Goob, felt like it was quite a short workout and lacked volume, but i was strapped for time. yes I do them with a BB on my back, having to clean the weight first aswell as im still without a Squat rack!

Posted by: StanUk

Fri 15/02

Push

Flat Bench
Warmup: 10/110lbs 6/154lbs

3 x 181lbs
3 x 187lbs
3 x 192lbs
3 x 198lbs
1F x 203lbs

DB Military press

5 x 33lb DB's
5 x 38lb DB''s
5 x 38lb DB's
5 x 40lb DB's

Close Grip bench

6 x 132lbs
6 x 143lbs
6 x 154lbs

Skull crushers

6 x 88lbs
6 x 88lbs

Ok well today ive been feeling pretty crappy, looks like ive got the man flu thats flying around here at the moment, was gonna not bother working out today but i forced myself. went quite good all things considering, was hoping to get 3 for 203 on my bench, always a bit hesistant going heavy though since ive got no spotter! pushed out 1 rep and got the second half way up before i realised i needed to rack the weight up to spare me from a slow painful death. Feel exhaused now anyway so gonna sleep good tonite.

Posted by: StanUk

Sun 17/02

Week 2 of Rep Range

Pull

Medium Grip Pull ups

Bodyweight x 9
Bodyweight x 8
Bodyweight x 6

Barbell Rows
Warmup: 10 x 66lbs

10 x 88lbs
10 x 88lbs
10 x 88lbs

DB Rows

9 x 55lb DB's
10 x 49lb DB's
10 x 49lb DB's

Shrugs

12 x 176lbs
12 x 176lbs
12 x 176lbs

Upright Rows (Narrow)

9 x 99lbs
10 x 88lbs

Barbell Curls

7 x 77lbs
6 x 77lbs

All rest times were 90 seconds.

Quite a solid workout, pull ups felt good, first set I felt like i could have done 11 or 12, but didnt wanna kill myself on the first set! Thought id drop deadlifts this week, I do them consistently week in and week out so thought a break would be nice so I could concentrate on other excersizes. Its official, i suck at barbell rows.. DB rows I liked however. Arms were fried towards the end, hence the suckage on the barbell curls.

Posted by: StanUk

Mon 18/02

Boxing training

Skipping for a couple mins.
Circuit training
Core Work
Skipping
Bag work
Skipping
Press ups

Killed me!

Posted by: StanUk

Wed 20/02

Legs

Warmup

Squats
Warmup 10 x 66lbs

10 x 110lbs
10 x 121lbs
10 x 132lbs
10 x 143lbs
10 x 154lbs

Lunges

8 x 88lbs
8 x 88lbs
8 x 99lbs
8 x 110lbs

Single Leg Squats

10 x 27lb DB's
10 x 27lb DB's
10 x 27lb DB's

Was quite happy with how that went. Weight was the same on my squats as my last rep range I did, however I increased the volume on each set from 8 to 10. I hate lunges but also love them. Single leg squats finished me off, my legs were jelly after and I couldnt bring myself to do the calf raises I had planned!

Posted by: Gazhole

Damn, good lunges dude!

Workouts on the whole are looking awesome aswell actually!

Posted by: StanUk

Cheers Gaz, much appreciated!

Posted by: StanUk

Fri 22/02

Push

Incline Bench
Warmup: 10 x 88lbs

10 x 132lbs
10 x 132lbs
10 x 132lbs
9 x 132lbs
8 x 132lbs

DB Floor Press

10 x 44lb DB's

Military Press

10 x 99lbs
10 x 88lbs
10 x 77lbs

Weighted Press ups

9 x 22lbs
8 x 22lbs

Standing Tricep Ext

5 x 66lbs (Had enough here!)

Ok today sucked big time. Was quite looking forward to the workout was planning on pyramiding up on incline bench. My left shoulder started giving me some discomfort on the warmup set, first set was also the same, its not painful as such, but definatly discomforting and something isnt right, gonna go to the doctor if its the same next week. So anyway I didnt wanna go any heavier because of the discomfort so just stuck to the same weight.

Military Press was very average, everything else just sucked cos I had it in the back of my mind about the shoulder problem.

Nevermind, hopefully better next week, gonna leave inclines out for a while as they seem to be a problem for it.

Posted by: StanUk

Sun: 24/02

Meant to be the start of week 2 of shock! I should have worked out but I didnt have a good nights sleep last nite and I didnt bother.. instead I went out to the park and supersetted some pull ups (6,5,4) and chins ups (6,4,3) at bodyweight. Was actually quite ready for a workout after id done this but kind of left it too late as id made other plans.

So im gonna do pull on tuesday/wednesday this week instead!

Posted by: StanUk

Mon: 25/02

Boxing training

-skipping
-circuit training
-skipping
-bag work
-skipping
-press ups
-rope climb

All good, apart from getting stomach cramps during skipping :/

Posted by: StanUk

Wed: 27/02

Week 2 of Shock:

Pull

Deadlifts and DB Rows supersetted:

Deadlifts
Warmup - 10 x 154lbs

10 x 203lbs
10 x 203lbs
10 x 203lbs

DB Rows

10 x 49lb DB's
10 x 49lb DB's
10 x 49lb DB's

Barbell rows and upright rows supersetted

Barbell Rows

10 x 88lbs
10 x 93lbs
10 x 93lb

Upright rows

10 x 88lbs
10 x 93lbs
10 x 93lb

Hammer Curls

10 x 22lb DB's
10 x 27lb DB's
10 x 27lb DB's

Overall happy with today! skipped pull ups/chin ups as i did some on sunday. supersetting deadlifts and rows was tough, last set of deads were hard, got to 9 and needed a short 10 second breather to manage number 10! was kind of stuck for what to do next so i did bb rows and upright rows (narrow grip) and finished off with some hammer curls. rest intervals were short, id say between 30 - 80 seconds.

Managed to get a couple new pics aswell:

Posted by: StanUk

Thu: 28/02

Rest day, lower back is a bit funky today.

Posted by: nadirmg

Quote:

Originally Posted by StanUk

Thu: 28/02

Rest day, lower back is a bit funky today.

I did a ton of deadlifts last week and my lower back was still a little sore last night! sometimes I wonder if my form is out of whack...

Wow, 203 pounds?? Niiice!

Geez, I'm only doin' 110lb...

Posted by: StanUk

Quote:

Originally Posted by nadirmg

I did a ton of deadlifts last week and my lower back was still a little sore last night! sometimes I wonder if my form is out of whack...

Wow, 203 pounds?? Niiice!

Geez, I'm only doin' 110lb...

thanks pal, dont worry about it, your deadlift will soon shoot up, just keep lifting hard and eating lots

deadlift is one of those moves youve gotta be careful with, its usually hard to tell aswell if your form is off unless your watching yourself in a mirror, which isnt practical when goin heavy! if you have doubts maybe take a video and post it?

Posted by: StanUk

Sun: 02/03

Push

Supersetted Flat bench press and Close grip bench

Flat Bench
Warmup: 12 / 110lbs

11 x 154lbs
11 x 154lbs
9 x 154lbs
7 x 154lbs

Close Grip bench

11 x 110lbs
11 x 115lbs
10 x 115lbs
10 x 115lbs

Supersetted Close grip Military press and DB Overhead press

CG Military press

10 x 66lbs
10 x 66lbs
8 x 71lbs
8 x 71lbs

DB overhead press

8 x 27lb DB's
11 x 22lb DB's
11 x 22lb DB's
9 x 22lb DB's

Quite happy with today, rest periods were very short (average around 30 seconds) Never done close grip military presses before, they were a little weird to start with but quite enjoyed them!

Overall, quite a good workout.

Posted by: DOMS

You can really have a lot of fun with changing your grip on exercises. Not only the width, but also, on some exercises, the orientation of your hands (pronated, neutral, and supinated).

Solid workout, man!

Posted by: goob

Nice pressing Stan. I find a CG miltary press harder than nearly all other lifts. Good job.

Posted by: StanUk

Quote:

Originally Posted by DOMS

You can really have a lot of fun with changing your grip on exercises. Not only the width, but also, on some exercises, the orientation of your hands (pronated, neutral, and supinated).

Solid workout, man!

Thanks Doms! yeh its nice to change things up every so often with grip etc, makes things a bit more interesting!

Hows things?

Quote:

Originally Posted by goob

Nice pressing Stan. I find a CG miltary press harder than nearly all other lifts. Good job.

Cheers Goob, they were pretty tough, think it was more awkward for the first couple sets more than anything though, my tri's were getting pretty fried though at this point anyway! Hows everything with you?

Posted by: nadirmg

Quote:

Originally Posted by goob

Nice pressing Stan. I find a CG miltary press harder than nearly all other lifts. Good job.

nice, stan

totally agree with the goob. military press is taxing.
oh.. and ... it's also how i hurt my shoulder! bah!

will soooo be using a spotter when i start doing that one again

Posted by: StanUk

Quote:

Originally Posted by nadirmg

nice, stan

totally agree with the goob. military press is taxing.
oh.. and ... it's also how i hurt my shoulder! bah!

will soooo be using a spotter when i start doing that one again

Thanks pal, sorry to hear bout your shoulder, what happened?

Posted by: nadirmg

Quote:

Originally Posted by StanUk

Thanks pal, sorry to hear bout your shoulder, what happened?

no no. that's when i jacked my shoulder up last year in september. now i'm back and easing back into things

Posted by: StanUk

Glad to hear it bro

Posted by: StanUk

Week 3 of power

Thu: Pull

Chin ups (medium grip)

5 x bodyweight
5 x bodyweight
5 x bodyweight
5 x bodyweight
5 x bodyweight

Deadlifts Sumo
Warmup: 10 x 154lbs, 7 x 198lbs

3 x 231lbs
3 x 242lbs
3 x 253lbs
2 x 264lbs
4 x 264lbs

Pendlay Rows

5 x 110lbs
5 x 121lbs
5 x 126lbs
5 x 132lbs
5 x 137lbs

Ok past few days have been a bit weird and my schedule has been messed up, so basically I ended up doing just the chin ups on wednesday nite and did the rest of the workout on thursday lunch time! sets 2,3,4 and 5 on the chins were slightly assisted, some of the later reps i jumped a bit of the way up.

Deadlits were quite good until my grip gave out on me on the 4th set. the 5th set involved a few seconds rest each rep to make sure I didnt lose my grip! Need some extra grip work i think. Pendlay rows felt good considering its the first time ive done them! all in all not a bad workout.

Posted by: Irons77

Just looking through your journal..... Your workout look damn good bro! Good luck

Posted by: StanUk

Thanks very much Irons, much appreciated

Posted by: nadirmg

Quote:

Originally Posted by StanUk

Pendlay Rows

5 x 110lbs
5 x 121lbs
5 x 126lbs
5 x 132lbs
5 x 137lbs

ooooh, what are those?
stan the man, looking good, yo!

Posted by: StanUk

Cheers Nadirmg!

Pendlay rows are kind of like bent over barbell rows, except you do each rep from off the floor! Here is a video of them!

YouTube Video

Posted by: JailHouse

You have some cool lookin work outs here bro! Ive been meaning to try those pedlay rows but I keep thinkin ill be really weak at them, yours seem vary strong. You're deads are also nice.
I saw your back pic, we have a pretty similar build I'm just a tad thicker, or fatter if you wanna be a dick lol.

Posted by: DOMS

Pendlay Rows.

The pain from those must be intense!

Posted by: nadirmg

Quote:

Originally Posted by DOMS

Pendlay Rows.

The pain from those must be intense!

mm hmmm, those painful to be sure.
and from the floor too?! *low whistle*

Posted by: StanUk

Quote:

Originally Posted by JailHouse

You have some cool lookin work outs here bro! Ive been meaning to try those pedlay rows but I keep thinkin ill be really weak at them, yours seem vary strong. You're deads are also nice.
I saw your back pic, we have a pretty similar build I'm just a tad thicker, or fatter if you wanna be a dick lol.

cheers jailhouse! and thanks for stopping by. Well i highly recomend the pendlays, it was actually the first time ive done them! the tricky part is making sure you dont round your back. lol well im on a bulk at the moment so im hoping to add some thickness in the months to come!

Quote:

Originally Posted by DOMS

Pendlay Rows.

The pain from those must be intense!

hey doms, yeh they were tough! the first couple sets didnt seem to bad, but when i got myself up to a decent weight they started getting hard, arms were fried by the last set!

Quote:

Originally Posted by nadirmg

mm hmmm, those painful to be sure.
and from the floor too?! *low whistle*

hehe yeh, definatly recomend them though!

Posted by: StanUk

Sun 09/03

Push/Legs

Well my schedule has once again been screwed over meaning i couldnt workout on friday and do legs! so today i decided to mix push and legs together, here is the outcome!

Flat Bench
Warmup: 10 / 110lbs, 7 / 154lbs

5 x 176lbs
5 x 176lbs
4 x 181lbs
3 x 192lbs
2 x 203lbs
1 x 209lbs (pr)

Single Leg squats
Warmup: 10 x bodyweight

5 x 33lb DB's
5 x 33lb DB's
5 x 38lb DB's
5 x 38lb DB's
5 x 40lb DB's

Military Press
warmup: 10 x 66lbs

5 x 110lbs
5 x 110lbs
4 x 121lbs
4 x 132lbs
2 x 137lbs (pr)

Lunges

4 x 121lbs
4 x 121lbs
4 x 132lbs
4 x 132lbs
3 x 137lbs (pr)

CG Bench

4 x 137lbs (wrist gave me a bit of bother at this point so decided to call it a day!)

Was happy with today, was a long workout, i like to keep my workouts between 30 - 50 mins but this went on for over an hour!

Pleased with bench, the 2 at 203 didnt seem anywhere near as hard as i thought, so i thought id go for 209! prolly could have gone for 2 x 209 but without a spotter its a dangerous game to be playing

Single leg squats were good but i was paranoid about my right knee buckling in.. any tips to stop this?

Military press was good, another pr for me. Lunges as usual kicked my ass, i was pretty beat after these and i stopped halway through the first set of CG bench cos of some slight wrist pain.

overall though, a good workout!

Posted by: goob

Congrats on the PR's stan. The weight your putting up is really impressive, particuarly the miltary press and bench. Good work.

You workout at home don't you stan? How much did you pay for your set up?

Posted by: StanUk

Thanks a lot for the encouragement Goob, it helps a lot

yeh i workout at home, to be honest all i have is a bench, a bar, 2 dumbell bars and around 130kg of weights, all in all the whole setup cost me around £110? therebouts anyway. the only thing missing is a squat rack but as soon as i get my own place then ill take care of that, a pullup bar would be nice aswell, as at the moment i have to improvise and do them at a park near me on some monkey bars!

Posted by: nadirmg

Quote:

Originally Posted by StanUk

Thanks a lot for the encouragement Goob, it helps a lot

yeh i workout at home, to be honest all i have is a bench, a bar, 2 dumbell bars and around 130kg of weights, all in all the whole setup cost me around ï¿½110? therebouts anyway. the only thing missing is a squat rack but as soon as i get my own place then ill take care of that, a pullup bar would be nice aswell, as at the moment i have to improvise and do them at a park near me on some monkey bars!

pull-ups at the park? NICE!

I imagine you jogging, and people watch you jog past.. suddenly you're all over those monkey bars bustin' pull-ups, and they're like 'woah..'.

and i agree with goob, nice progress on the weight. i can't weight to be benching as much as you can.

Posted by: JailHouse

nice numbers with the pressing

Posted by: the other half

just thought i would stop in and check out what the excitement was about.

good looking numbers. if i didnt have a gym to go to, there is no way i could workout at home. im just to lazy as long as there is a computer, tv, and frig.

any ways keep up the hard work.

Posted by: Irons77

looking good stan the man!!!

Posted by: goob

Quote:

Originally Posted by the other half

just thought i would stop in and check out what the excitement was about.

good looking numbers. if i didnt have a gym to go to, there is no way i could workout at home. im just to lazy as long as there is a computer, tv, and frig.

any ways keep up the hard work.

I'm surprised katt dose'nt make you workout at home more often......

Posted by: the other half

Quote:

Originally Posted by goob

I'm surprised katt dose'nt make you workout at home more often......

somethings i am forced to keep silent about.

Posted by: StanUk

Quote:

Originally Posted by nadirmg

pull-ups at the park? NICE!

I imagine you jogging, and people watch you jog past.. suddenly you're all over those monkey bars bustin' pull-ups, and they're like 'woah..'.

and i agree with goob, nice progress on the weight. i can't weight to be benching as much as you can.

thanx man! haha yeh i sometimes do get a few funny looks off people, i had an old guy come over to me once and ask me what i was doing, he then proceeding to tell me all about when he used to weight train when he was younger

Quote:

Originally Posted by JailHouse

nice numbers with the pressing

thanks pal, appreciate it!

Quote:

Originally Posted by the other half

thanks very much and nice one for stopping by! i do struggle sometimes with motivation, i find if i stay in my routine im fine, but if something changes i can end up getting lazy and putting workouts off till the next day

Quote:

Originally Posted by Irons77

looking good stan the man!!!

Cheers iron!

Thanks for all the words of encouragement guys, its definatly helping

Posted by: StanUk

Thu: Pull (Week 3 of rep range!)

Should have done this yesterday but was busy with something, ive had 3 days since my last workout, but now im going to workout 2 days to keep things going!

Pull ups (Medium grip)

7 x bodyweight
7 x bodyweight
6 x bodyweight
5 1/2 x bodyweight

Deadlifts Sumo
Warmup: 10 x 154lbs

9 x 209lbs
9 x 209lbs

Shrugs

12 x 154lbs
12 x 154lbs

Barbell Rows

10 x 93lbs
10 x 99lbs

DB Rows

10 x 55lbs

Barbell Curls

12 x 66lbs
12 x 66lbs

All rest times were 90 seconds! not a bad workout, pull ups were ok, deadlifts werent so good, my grip was giving me a bit of trouble, had some slightl lower pack pain afterwards which gave me some grief after my 1st set of DB rows, hence i thought i would stop at this point (apart from the curls of course)

overall not bad! legs tomorow!

Posted by: goob

Nooiice deadlifting Stan! Pullups are rocking too, great workout.

Posted by: nadirmg

stan the man. i concur with goob.
very nice dead lifting

i need to start upping the weight on mine

Posted by: JailHouse

I like the way you organize your work outs, vary nice! Keep it up Stan!

Posted by: Mista

Nice work on the shoulder press. Shoulders are my weak point.

Posted by: StanUk

Quote:

Originally Posted by goob

Nooiice deadlifting Stan! Pullups are rocking too, great workout.

Cheers goobster, think i need to start some grip work though as i believe its my grip thats letting me down a bit at the moment

Quote:

Originally Posted by nadirmg

stan the man. i concur with goob.
very nice dead lifting

i need to start upping the weight on mine

Cheers Nad! Yeh I found that progressivly overloading helped to get my deadlifts up, 2 -5 rep range really helped my strength for it!

Quote:

Originally Posted by JailHouse

I like the way you organize your work outs, vary nice! Keep it up Stan!

Cheers buddy! I went through a stage of 3 or 4 months where I would just do what i wanted! needless to say this got me nowhere lol, so now before i workout i know exactly what im gonna do.

Quote:

Originally Posted by Mista

Nice work on the shoulder press. Shoulders are my weak point.

Thankyou very much Mista! I think shoulder press is probably one of my favourite excersizes. everyone has their weak points though.

Posted by: StanUk

Fri: Legs

Front Squats
Warmup: 10 x 66lbs

10 x 88lbs
10 x 110lbs
10 x 132lbs

Overhead Squats

10 x 66lbs
10 x 77lbs
10 x 88lbs

Back Squats

10 x 143lbs
10 x 154lbs
10 x 160lbs

Calf raises

35 x 160lbs
35 x 160lbs

Single Leg DB squats

10 x 27lb DB's
10 x 27lb DB's

Quite happy with today, never properly done front squats before so thought i would get into them, the last set was a little bit tricky on my shoulder but i managed ok, overheads were rather tricky, fell forward abit on my last set of those! The rest of it went ok, had the day off work today so made sure i made the most of it it

Posted by: StanUk

Sun: 16/03

Well i was meant to be doing push today but:

1. i slept like shite last nite and am very tired
2. my shoulder are aching/hurting from overhead and front squats on friday, so ive decided its probably best that i give it a miss, especially since im boxing tomorow.

Bit gutted but nevermind!

Posted by: nadirmg

Quote:

Originally Posted by StanUk

Calf raises

35 x 160lbs
35 x 160lbs

Single Leg DB squats

10 x 27lb DB's
10 x 27lb DB's

wow. 35 rebs on the calf raises?

were those single-leg squats totally 1-leggers or did you rest your other leg on a bench behind you? that's what i usually do.

i've been thinking about trying out front squats too. not sure what my shoulders will think about it...

Posted by: StanUk

Hehe yeh, calf raises are real good, the last 5 or so really hurt!
Yeh the single leggers are with my other leg resting on the bed behind me, ive not ever seen anyone do them with just balancing the other leg, although that would be impressive!

I highly recomend front squats, I really enjoyed doing them, they are taxing on the shoulders though, took mine all weekend to recover and they are still a bit funky now!

Posted by: the other half

front squats are the bomb. you can get a lot better rom. but, ya the shoulders start to burn, and my biceps start to cramp on my heavy sets.
way to listen to your body. good move.

Posted by: JailHouse

Quote:

Originally Posted by StanUk

Fri: Legs

Front Squats
Warmup: 10 x 66lbs

10 x 88lbs
10 x 110lbs
10 x 132lbs

Overhead Squats

10 x 66lbs
10 x 77lbs
10 x 88lbs

Back Squats

10 x 143lbs
10 x 154lbs
10 x 160lbs

Calf raises

35 x 160lbs
35 x 160lbs

Single Leg DB squats

10 x 27lb DB's
10 x 27lb DB's

Quite happy with today, never properly done front squats before so thought i would get into them, the last set was a little bit tricky on my shoulder but i managed ok, overheads were rather tricky, fell forward abit on my last set of those! The rest of it went ok, had the day off work today so made sure i made the most of it it

really nice variety with adding the over head squats.

Posted by: StanUk

Quote:

Originally Posted by the other half

front squats are the bomb. you can get a lot better rom. but, ya the shoulders start to burn, and my biceps start to cramp on my heavy sets.
way to listen to your body. good move.

thanks man, gonna keep doing front squats I think, its especially handy for me since i am still without a squat rack!

Quote:

Originally Posted by JailHouse

really nice variety with adding the over head squats.

Cheers, yeh I felt like mixing things up a bit, I love doing overheads there a realy challenge, if i manage 3 sets without falling forward and dropping a barbell on my head then ive succeded

Posted by: StanUk

Tue: 18/03

Push

Incline Bench
Warmup: 12 x 110lbs

12 x 132lbs
12 x 132lbs
12 x 132lbs

Close Grip bench

12 x 110lbs
12 x 110lbs
12 x 110lbs

DB Military press

12 x 22lb DB's
12 x 22lb DB's
12 x 22lb DB's

Weighted push ups

11 x 22lbs
7 x 22lbs

Ok well today sucked, I was all hyped up for a good workout but I knew straight away my left shoulder was gonna give me some grief, so I decided to drop the weight and go for high reps. I guess it wasnt that bad but didnt push myself as much as I would have liked in fear of hurting my shoulder! Weighted pushups werent really happening for me today either, oh well!

Posted by: JailHouse

Work out look good to me. Those high reps can be taxing as hell.

Posted by: JailHouse

Quote:

Originally Posted by StanUk

Cheers, yeh I felt like mixing things up a bit, I love doing overheads there a realy challenge, if i manage 3 sets without falling forward and dropping a barbell on my head then ive succeded

I can hardly OH squat the bar alone with out losing it lol.

Posted by: StanUk

Quote:

Originally Posted by JailHouse

Work out look good to me. Those high reps can be taxing as hell.

Thanks man, yeh I much prefer low reps and training more for strength, but I know I need to keep doing high reps aswell for the sake of conditioning, thats the good thing about power/rep range/shock i guess.

Haha yeh, I was like that for weeks, its just about balance and stability I guess, I dont know which is worse though, falling forwards or falling backwards

Posted by: Gazhole

Looks like a damn fine workout to me, dude. Those pushups are impressive as hell

Hows life?

Posted by: StanUk

Thanks for stopping by Gaz! Cheers, I was going for 2 x 12 but i was kinda demotivated by the time i got to them!

Lifes pretty good thanks, trying to find a place to live but not earning enough for a mortgage, it seems at the moment you need to be on at least 35k a year to be able to afford a mortage + bills, so im gonna be stuck with renting! bit of a bummer really especially since renting costs at the moment seem to be sky high aswell

But apart from that all is well

Hows things with you pal?

Posted by: nadirmg

i'll bet those close grip benches wiped your tri's energy out. those always take it out of me.

nice w/o stan! you'll get those weighted pushups next time!

Posted by: the other half

so who puts the weight on your back, or do you put it into a backpack?

nice looking workout.

and as for falling back or forward, ill take the forward, at least you can throw the weights away from you, and use your arms to break the fall. i would hope thats how it would work.

Posted by: StanUk

Quote:

Originally Posted by nadirmg

i'll bet those close grip benches wiped your tri's energy out. those always take it out of me.

nice w/o stan! you'll get those weighted pushups next time!

Cheers Nad! Yeh close gripe bench always kills my tri's.

Quote:

Originally Posted by the other half

so who puts the weight on your back, or do you put it into a backpack?

nice looking workout.

and as for falling back or forward, ill take the forward, at least you can throw the weights away from you, and use your arms to break the fall. i would hope thats how it would work.

Thanks man, actually at the moment I balance a 22lb Weight on my back, and it actually works suprisingly well! I think if i wanna start adding more i will have to use a backpack!

Hehe yeh, falling forwards is far safer, just gotta make sure you can ditch the weight in time!

Working Pull today so gonna update later!

Posted by: goob

Quote:

Originally Posted by StanUk

Thats how I do them too, it's hard to shift a plate on your back without a spotter, but it can be done.

Workouts looking good as always.

Posted by: StanUk

Quote:

Originally Posted by goob

Thats how I do them too, it's hard to shift a plate on your back without a spotter, but it can be done.

Workouts looking good as always.

Thanks goob, Yeh, to be honest im used to working out without a spotter so i always have to improvise!

Ok so.. yesterday:

Fri: 21/03

Shock: Pull

Supersetted Pull ups/chins ups

Pull ups

8 x bodyweight
6 x bodyweight
5 x bodyweight

Chinups

5 x bodyweight
4 x bodyweight
4 x bodyweight

Deadlifts Sumo

10 x 154lbs
10 x 198lbs
10 x 220lbs

Barbell Rows

10 x 110lbs
10 x 110lbs

Ok well today was a bit crazy, I worked out with a freind today who has never really worked out before so things were slow while i taught him some lifts. I was concentrating more on his workout than mine really so after barbell rows I decided to call it a day. I was happy with my last set of deadlifts though!

Posted by: nadirmg

Quote:

Originally Posted by StanUk

Supersetted Pull ups/chins ups

Pull ups

8 x bodyweight
6 x bodyweight
5 x bodyweight

Chinups

5 x bodyweight
4 x bodyweight
4 x bodyweight

s/s pullups and chins

very nice!
commendable numbers on the deads, yo!

Posted by: JailHouse

Ya I feel the same way about workin out with friends, they get in the way more than help. Are you doing p/rr/s also??

Posted by: StanUk

Quote:

Originally Posted by nadirmg

s/s pullups and chins

very nice!
commendable numbers on the deads, yo!

Thanks man! i love pullups and chinups, 1 day i want to be able to superset 3 of each at 10 reps at bodyweight!

Quote:

Originally Posted by JailHouse

Ya I feel the same way about workin out with friends, they get in the way more than help. Are you doing p/rr/s also??

Yeh agreed, I dont think ill be doing it again for a while lol. For that kind of thing I really need a proper home gym with plenty of weights so we can both do our own thing.

Posted by: StanUk

Sun: 23/03 Legs

Supersets (Front squats/Goblet Squats)

Front Squats
Warmup: 10 x 66lbs

10 x 93lbs
10 x 110lbs
10 x 121lbs
10 x 138lbs

Goblet Squats

10 x 33lb DB
10 x 55lb DB
10 x 77lb DB
10 x 77lb DB

Supersets (Calf Raises/single leg squats)

Calf Raises

30 x 176lbs
30 x 176lbs

Single Leg Squats

10 x 33lb DB's
10 x 33lb DB's

Quite happy with today, never done goblet squats before, they were good! Its amazing how much less I have to worry about keeping my lower back straight with front squats compared to back squats.

All in all a good workout!

Posted by: StanUk

By the way Jailhouse yeh im doing p/rr/ss at the moment

Posted by: Stewart20

stan, do you have access to a trap bar in your gym?

Posted by: JailHouse

Ya I'm doing the same program, I'm having a lot of fun with it. Nice numbers on the work out. I plan on trying goblets on my next shock leg day too. How did you like them? Could you feel it in ur arms to?

Posted by: JailHouse

Quote:

Originally Posted by Stewart20

stan, do you have access to a trap bar in your gym?

I wish my gym had one. I'm the only one at my gym I ever see doin d lifts.

Posted by: Stewart20

Quote:

Originally Posted by JailHouse

I wish my gym had one. I'm the only one at my gym I ever see doin d lifts.

I am just a strong proponent of using a trap bar if you have one for deadlifts as opposed to the regular straight bar ones, unless you plan to compete as a powerlifter.

I just did a 500 pound trap bar deadlift today with 0 lower back discomfort, but when I used to do straight bar deads, every time I went heavy, my back would bother me for a day or so.

Posted by: StanUk

Quote:

Originally Posted by Stewart20

stan, do you have access to a trap bar in your gym?

Not yet Stewart, I workout at home with limited space, but after what you've just said, a trap bar is definatly on my list of things to get! I do notice that when I go very heavy on deadlifts with a normal bar that I have a slight bit of soreness/discomfort the following day but ive never sure if thats just due to the fact that ive gone heavy and its normal. But Im gonna see if I can get hold of a cheap trap bar

Quote:

Originally Posted by JailHouse

Ya I'm doing the same program, I'm having a lot of fun with it. Nice numbers on the work out. I plan on trying goblets on my next shock leg day too. How did you like them? Could you feel it in ur arms to?

Yeh I love p/rr/ss, keeps things nice and varied. Thanks man, yeh goblets are great, I could definatly feel it in my arms! the last set I got to the 8th rep and my arms were killing, I had to really push myself to carry on holding the dumbell for the 9th and 10th rep.

Posted by: nadirmg

Quote:

Originally Posted by StanUk

Thanks man! i love pullups and chinups, 1 day i want to be able to superset 3 of each at 10 reps at bodyweight!

holy crap, that's a hell of a goal!

Posted by: the other half

i agree with BIG NADS

Posted by: nadirmg

Quote:

Originally Posted by the other half

i agree with BIG NADS

nadirmg-->nad-->nads?
i knew it was only a matter of time lol

Posted by: JailHouse

Ur doing good Stan! Me and you should do some kinda friendly contest sense were doin the same program for fun. It will help push both of us, like goob and gaz are doing.

Posted by: goob

Quote:

Originally Posted by the other half

i agree with BIG NADS

LOL The name had crossed my mind too

Posted by: StanUk

Sorry guys, been a bit of a bum lately and not updated!

Quote:

Originally Posted by nadirmg

holy crap, that's a hell of a goal!

Yeh it is very ambitious, but i reckon maybe 1 day

Quote:

Originally Posted by the other half

i agree with BIG NADS

lol @ big nads

Quote:

Originally Posted by JailHouse

Ur doing good Stan! Me and you should do some kinda friendly contest sense were doin the same program for fun. It will help push both of us, like goob and gaz are doing.

Yeh man im definatly up for that! Were doing the same program and a lot of our lifts are quite similar so i reckon it would be quite good fun to do. What kind of things shall we compete for? Max lifts?

Posted by: StanUk

Wed: Push

SuperSetted Flat Bench / DB Bench

Flat Bench
Warmup: 12 x 110lbs

12 x 154lbs
10 x 154lbs
8 x 154lbs

DB Bench

10 x 45lb DB's
7 x 45lb DB's
7 x 45lb DB's

Ok today sucked big time. I decided to workout during my 1 hour lunch break at work and had to rush big time. add to the fact that i dont do DB Bench often because i find it so damn awkward to get into a good position with the weight. I decided to end the workout early. Later that evening though i did some weighted push ups to try and make up for it. Hoping to do Pull tonite, new week of power!

Posted by: the other half

Quote:

Originally Posted by goob

LOL The name had crossed my mind too

god, we think alike. that is some scary shit.

Posted by: the other half

hey stan, those flat db press will come. you just have to do them more often.
i just really concentrate on keeping my shoulder blades together and not rolling the shoulders at the top. that might help you keep more balanced.
also we use wrist wraps when we get to the heavy db. just because sometime they start to dip in on us at the top of the movement.

at least you got in for a quick workout.

Posted by: goob

Quote:

Originally Posted by StanUk

Wed: Push

SuperSetted Flat Bench / DB Bench

Flat Bench
Warmup: 12 x 110lbs

12 x 154lbs
10 x 154lbs
8 x 154lbs

DB Bench

10 x 45lb DB's
7 x 45lb DB's
7 x 45lb DB's

Ok today sucked big time. I decided to workout during my 1 hour lunch break at work and had to rush big time. add to the fact that i dont do DB Bench often because i find it so damn awkward to get into a good position with the weight. I decided to end the workout early. Later that evening though i did some weighted push ups to try and make up for it. Hoping to do Pull tonite, new week of power!

Don't sweat it Stan, the DB's are a bitch to get in position.

Funnily enough, I have the opposite problem, my BB bench sucks really bad, but my DB bench is much better.

It's not so good rushing to fit it in during lunch, unless you are in one of those crazy 'turbo' modes where nothing fatigues you and you can go with minimal rest.

Posted by: SamEaston

Quote:

Originally Posted by the other half

i agree with BIG NADS

In the UK, we call gonads NADS. Sooo, big nads must be big gonads, no??

Stan, im sorry the first time i posted in your journal i mentioned gonads, but i guess, since Goob is a regular visitor here, that you'll be used to that kind of talk

Posted by: goob

Quote:

Originally Posted by SamEaston

Hey,

I (

) have spent my sweat, tears and bled every post in my journal trying to keep a clean, family friendly environment.

It's not my fault, that my saintlike self's journal: "Better the devil......" seems to attract all of IM's dusturbing deviant population (

)......

Posted by: StanUk

Quote:

Originally Posted by the other half

hey stan, those flat db press will come. you just have to do them more often.
i just really concentrate on keeping my shoulder blades together and not rolling the shoulders at the top. that might help you keep more balanced.
also we use wrist wraps when we get to the heavy db. just because sometime they start to dip in on us at the top of the movement.

at least you got in for a quick workout.

thanks man, ill give that a try next time, i guess im just not used to doing them, I figure the more I do them the easier it will get hauling the DB's into position, and hopefully it will help my overall wrist strength.

Quote:

Originally Posted by goob

Don't sweat it Stan, the DB's are a bitch to get in position.

Funnily enough, I have the opposite problem, my BB bench sucks really bad, but my DB bench is much better.

It's not so good rushing to fit it in during lunch, unless you are in one of those crazy 'turbo' modes where nothing fatigues you and you can go with minimal rest.

Cheers Gooby, I think I just need to get into the habbit of doing DB Bench more often, supersetting it with BB bench was prolly a silly idea

yeh i hate rushing it, i like keeping my workouts as short as I can, but when i know i have to have them down in a small time period
it puts me off!

Quote:

Originally Posted by SamEaston

lol, no worries Sam i'll let you off, suprisingly Goob seems to have been quite well behaved in my journal so far

Posted by: StanUk

Power week. Fri: Pull

Pull ups

6 x bodweight

3 x 13lbs
4 x 13lbs
4 x 13lbs
4 x 13lbs
3 x 13lbs

Sumo deadlifts
Warmup: 8 x 154lbs, 6 x 198lbs

3 x 242lbs
3 x 242lbs
3 x 253lbs
3 x 264lbs

Barbell Rows
Warmup: 10 x 88lbs

5 x 110lbs
5 x 116lbs
5 x 116lbs
5 x 121lbs
5 x 121lbs

Not very happy with this workout, started off quite good and i enjoyed the pullups (even though i did them outside in the freezing cold and wet) the deadlifts felt very heavy and my form on the last couple sets wasnt good, I think really I need to deload, I cant remember when i last had a week off and it feels like ive been doing P/RR/SS forever, i am enjoying it but think im gonna deload this work and just have a couple full body bodyweight workouts + boxing training.

Posted by: nadirmg

Quote:

Originally Posted by the other half

god, we think alike. that is some scary shit.

please, you guys. stop thinking about my nads. i beg you.

Quote:

Originally Posted by StanUk

Power week. Fri: Pull

Pull ups

6 x bodweight

3 x 13lbs
4 x 13lbs
4 x 13lbs
4 x 13lbs
3 x 13lbs

so you were doing 3-4 reps of this with 13lb over your bw?

Quote:

Originally Posted by SamEaston

In the UK, we call gonads NADS. Sooo, big nads must be big gonads, no??

lol thank you for clarifying that. we use nads the same way here too. except for me, 'nad' really is best. i only have 1 nut.

Posted by: StanUk

Yeh Nad thats the one.

Posted by: goob

Nice deadlifting Stan! Solid ass workout all round. Great work on the pullups, is that with hands facing you?

Be intresting to see you and jailhouse go head to head.

Posted by: the other half

Quote:

Originally Posted by goob

Nice deadlifting Stan! Solid ass workout all round. Great work on the pullups, is that with hands facing you?

Be intresting to see you and jailhouse go head to head.

goob,is that another one of your dirty thoughts?

stan, good job on the pullups. they kick my ass everytime.

Posted by: StanUk

Quote:

Originally Posted by goob

Nice deadlifting Stan! Solid ass workout all round. Great work on the pullups, is that with hands facing you?

Be intresting to see you and jailhouse go head to head.

thanks gooby, yeh hands facing me! much prefer pullups over chinups.

Looking forward to competing with Jailhouse, although he seems to have disapeared for now

Quote:

Originally Posted by the other half

goob,is that another one of your dirty thoughts?

stan, good job on the pullups. they kick my ass everytime.

haha.. thanks man, yeh they start getting hard on the 3rd set onwards!

Posted by: nadirmg

whats the difference between pullups and chinups? do the chinups hit your lats more than your bis?

Posted by: nadirmg

whats up stan? whatcha up to?

Posted by: goob

Quote:

Originally Posted by nadirmg

whats the difference between pullups and chinups? do the chinups hit your lats more than your bis?

I think so. WG chins are the kings for lats.

Taking it easy stan? I hear you on JH, I think he's lived up to his name.

Posted by: StanUk

Quote:

Originally Posted by nadirmg

whats the difference between pullups and chinups? do the chinups hit your lats more than your bis?

Yeh what Goob said basically! I have read in several places that chins put a bit more emphasis on the lats