Thread: Stans Journal (Couldnt think of a catchy name!)

Cheers Nads!

There the ones where you rest the non squat leg on a bench.. you could do them the other way but ive never tried and i can imagine I would just fall on my ass!

Originally Posted by StanUk

Saturday: Legs (should have done this yesterday!)

Front squats
Warmup: 10 x 66lbs

8 x 110lbs
8 x 121lbs
8 x 121lbs
8 x 127lbs
8 x 127lbs
8 x 132lbs
8 x 132lbs
8 x 138lbs

Single Leg squats

8 x 33lb DB's
8 x 33lb DB's

Wanted to do more sets on the single legs but my legs were jelly at that point! not a bad workout I guess!

That is the makings of a really hardcore workout.

If it wasnt bad enough killing youreslf with front squats, you moved onto one-legged squats....weighted???? Are you mad?

Great stuff Stanley.

Originally Posted by StanUk

Cheers Nads!

There the ones where you rest the non squat leg on a bench.. you could do them the other way but ive never tried and i can imagine I would just fall on my ass!

dizzam. the highest i've ever gone on DBs for those were 20lbs. and after those first squats... yea, your legs were good as toast.

Originally Posted by nadirmg

dizzam. the highest i've ever gone on DBs for those were 20lbs. and after those first squats... yea, your legs were good as toast.

yeh tell me bout it man, today is monday and my legs are sore! they've given way a couple of times and ive almost fell on my ass, meant to be going boxing in half hour aswell so that should be fun!

Originally Posted by StanUk

yeh tell me bout it man, today is monday and my legs are sore! they've given way a couple of times and ive almost fell on my ass

hahaha, i love it! you MUST be a masochist to love working the legs.

Originally Posted by goob

That is the makings of a really hardcore workout.

If it wasnt bad enough killing youreslf with front squats, you moved onto one-legged squats....weighted???? Are you mad?

Great stuff Stanley.

haha cheers Goob! only just noticed this post youd made! I knew straight after the first set of single legs that i was gonna last much longer

Originally Posted by nadirmg

hahaha, i love it! you MUST be a masochist to love working the legs.

haha yeh, its because my first two years of training I completely neglected my legs, so im trying to catch up

Right im gonna post my push workout i had on sunday, and today im doing pull!

Sunday 13/04: Push

Flat Bench
Warmup: 12 x 110lbs, 8 x 154lbs

3 x 187lbs
3 x 193lbs
3 x 198lbs
2 x 204
1F x 212

DB Military press

5 x 33lb DB's
5 x 38lb DB's
5 x 44lb DB's
5 x 38lb DB's

BB Close grip Military Press

5 x 77lbs
5 x 88lbs

Press ups

10 x 22lbs
10 x 22lbs

Diamond push ups

8 x 22lbs

Not a bad workout, got a PR on my bench, went for 2 reps on 212 but failed, good job i had a spotter today! Close grip military press blew big time, felt bad on my wrists. Working out with someone elese today so things went a bit slower, still quite a good workout

Outstanding Stanley old chap.

Spiffing effort on the ol' bench. You sent that blighter back with his tail between his legs.

Very strong indeed sir.

Haha Goob matey, I see your quite familiar with ye olde speak then!

nice work on the bench pr, my man

thx nads!

Sat 19/04: Legs

Front Squats
Warmup: 10 x 88lbs

5 x 121lbs
5 x 132lbs
5 x 143lbs
5 x 149lbs
5 x 154lbs
5 x 154lbs

Goblet Squats

5 x 49lb DB
5 x 71lb DB
5 x 77lb DB
5 x 82lb DB

Was a bit short on time today so had to keep it shortish! Front squats were good, i liked goblets aswell, felt like I could go really really low without having to worry about rounding my back. Couldnt hold anymore than 82lbs though!

Sun 20/04: Push

Incline Bench
Warmup: 10 x 110lbs

10 x 154lbs
9 x 154lbs
10 x 143lbs

Close Grip Bench Press
Warmup: 10 x 88lbs

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

Military Press

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

Skull Crushers

10 x 71lbs
8 x 71lbs

Good workout, I attempted some DB Floor presses after all this but my arms werent working and it just wasnt really happening for me!

Solis stuff stan, especially on the front squats, they sure hurt.

The goblets are a good move, I like how you can feel it along your front.

Forgot to ask, how much do you weigh stan?

Cheers Goob mate, yeh im loving doing front squats atm, but yeh they do hurt! Goblets are great I just wish I could hold a heavier Dumbell for long enough to do reps with them!

Im currently around 190lbs. Wanting to hit 200 but Ive developed a little bit of a gut and its putting me off cos I know to hit 200 I need to eat around 4000 calories a day!

Nice squating and benching stan. 190, how tall are you?

Thanks JH, im between 5'11 and 6ft, i really need to measure myself.

Stan!

Nice job on the Front Squats mate - everyone's doing them at the moment! That's pretty heavy aswell. Do you like them more than back squats? I tried Goblets too but i really couldn't hold very much for long, and it was a bit of a wasted effort for me really, so now i do OH squats - they're fun ...

BTW - im guessing you're from the UK?

hello Sam, thanks for stopping by

Yeh im loving the front squats at the moment, one of the main reasons is that I dont currently have a squat rack and i workout from home, so doing back squats is tricky! front squats can be tricky also when i have to put the weight back down, but its a hell of a lot easier than trying to unrack weight off my neck, not to mention i have to clean/overhead press the weight to get it there in the first place when doing back squats!

yeh I see what your saying, goblets can be tricky when your going heavy on them, I think there probably quite good for helping with your grip though

yeh im from the UK, living in the midlands, bout 20 miles north of birmingham. wherebouts in london are you? ive only ever been twice, once to vauxhall and cant remember where i was the second time!

uggh. not having a squat rack is the pits, man. i wouldn't be able to do 'em as i lack the upper body strength to clean much over 100 lbs at this point.

good show there, stan!

Cheers Nads, yeh its a pain in the ass, which is why im sticking to front squats for now, although im moving out tomorow so getting a squat rack is defo gonna be one of the next things i buy

i've thought about starting to buy some of my own stuff so i can work out at home. but part of the workout experience for me is being at the gym and being there with other people - not really talking so much as working hard together. i think it's a little harder when no one is watching - i'd get too complacent.

i think his weight fell on him and he is trapped under his squat rack.

Haha, hey guys, sorry for the serious lack of updates, ive moved into a flat last week and ive been sorting out everything for it. Had 3 workouts there so far and another one tonight!

So far (only 3 different days of course)

Pull:

Sumo deadlifts:
Warmup: 10 x 154lbs

10 x 198lbs
9 x 209lbs
8 x 220lbs

DB Rows:

10 x 57lb DB
10 x 57lb DB
10 x 57lb DB

Upright Rows

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

Curls

10 x 77lbs
8 x 77lbs

-------

Push

Flat Bench
Warmup: 12 x 110lbs

10 x 165lbs
10 x 165lbs
7 x 165lbs

Skull Crushers

10 x 77lbs
9 x 77lbs
6 x 77lbs

DB Floor Press

10 x 44lb DB's
10 x 44lb DB's
10 x 44lb DB's

Military Press

6 x 88lbs
10 x 77lbs
10 x 77lbs

----------

Legs

Front Squats
Warmup: 10 x 66lbs

10 x 121lbs
9 x 132lbs
8 x 143lbs
7 x 154lbs

Goblet Squats

10 x 55lbs
9 x 66lbs
8 x 77lbs

Ok, pretty crap workouts really, but id had some time off and been focusing on getting all my stuff ready for my flat so havent had much time!

Going for heavy tonite, not sure what my plan is atm but im gonna be alternating between heavy and rep range for the next few weeks!

Hope you guys are all good.

Originally Posted by the other half

i think his weight fell on him and he is trapped under his squat rack.

glad to see you were still working out this whole time! good form!

im still not man enough to try the goblet squats.

good workouts

Great stuff stan. Feels good to get your own place.

Just wait til you wake up trashed after the house warming party.........