StrongBigLean's Journal

[StrongBigLean]

UPPER DAY 1 CYCLE 14

shoulder press (target: 3 sets, 25 reps) (previous best: 21 reps)

32.5 kg x9
32.5x8
32.5x8
reps: 25
32.5x4

barbell row (target: 4 sets, 32 reps) (previous best: 27 reps)

71x9
71x9
71x8
71x7
reps: 33
71x3
71x4

bench press (target: 4 sets, 32 reps) (previous best: 30 reps)

52.5x5
52.5x6
52.5x5
52.5x4
reps: 20
52.5x0
50x7

pullups (close grip palms facing me) (target: 3 sets, 32 reps)

bodyweight x8
bodyweight x4
bodyweight x4
reps: 16
bodyweight x5





Cheers

StrongBigLean

[StrongBigLean]

LOWER DAY 1 CYCLE 14

back squat

66 kg x3
66x3
80x1
85x1
87.5x1

deadlift (target 2 sets, 12 reps)

78.5x6
78.5x6
reps: 12

90x1
92.5x1
95x1

hack squat (target: 3 sets, 30 reps)

28.5x11
28.5x11
28.5x9
reps: 31

35x5
40x5

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target 3 sets, 85 reps)

20x16 / 20x16 / 20x16
20x16 / 20x16 / 20x16
20x16 / 20x16 / 20x16
reps: 48 / 48 / 48

20x29 / - / -





Cheers,

StrongBigLean

[StrongBigLean]

8/2/2022

UPPER DAY 2 CYCLE 14

bench press (target: 4 sets, 32 reps) (previous best: 30 reps)

52.5 kg x9
52.5x9
52.5x7
52.5x7
reps: 32 (F#@K YEAH!)

50x4

barbell row (target: 4 sets, 32 reps)

72.5x3

72.5x4
72.5x5
72.5x6
72.5x7
reps: 22

shoulder press (target: 3 sets, 25 reps)

33.5x6
33.5x6
33.5x6
reps: 18

33.5x4

pullups (close grip palms facing me) (target: 3 sets, 32 reps)

bodyweight x5

bodyweight x7
bodyweight x5
bodyweight x6
reps: 18

barbell curl/skullcrushers superset (target: 3 sets, 30 reps) (previous best: 16 / 24 reps)

28.5x7 / 20x9
28.5x7 / 20x9
28.5x7 / 20x8
28.5x12 / 20x6
reps: 26 / 26

lateral raise/barbell shrug superset (target: 3 sets, 30 / 30 reps)

5x10 / 57.5x11
5x10 / 57.5x9
5x7 / 57.5x7
reps: 27 / 27

5x7 / 57.5x7





Cheers

StrongBigLean

[StrongBigLean]

12/2/2022

LOWER DAY 2 CYCLE 14

back squat (target: 4 sets, 32 reps) (previous best: 22 reps)

66x3
66x4
66x5
66x6
total reps: 18

Romanian deadlift (target: 3 sets, 30 reps) (previous best: 12 reps)

51x5
51x6

51x7
51x8
51x9
reps: 24

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target: 3 sets, 85 reps)

20x16 / 20x16 / 20x16
20x16 / 20x16 / 20x16
20x16 / 20x16 / 20x16
total reps: 48 / 48 / 48





Cheers,

StrongBigLean

[StrongBigLean]

UPPER DAY 1 CYCLE 15

pullups (close grip palms facing me) (target: 3 sets, 32 reps)

bodyweight x13
bodyweight x12
bodyweight x8
total reps: 33

bench press (target: 4 sets, 32 reps)

53.5 kg x6
53.5x6
53.5x6
53.5x6
reps: 24

53.5x5
53.5x3

barbell row (target: 4 sets, 32 reps) (previous best: 22 reps)

72.5x5
72.5x6
72.5x7
72.5x4
reps: 22

72.5x5
72.5x5

shoulder press (target: 3 sets, 25 reps) (previous best: 18 reps)

33.5x7
33.5x7
33.5x5
reps: 19

33.5x6





Cheers

StrongBigLean

[StrongBigLean]

15/2/2022

LOWER DAY 1 CYCLE 15

back squat (target: 4 sets, 32 reps) (previous best: 22 reps)

66 kg x4
66x5

66x6
66x7
66x5
66x8
reps: 26

deadlift (target 2 sets, 12 reps)

80x6
80x6

81x6
81x6
reps: 12

hack squat (target: 3 sets, 30 reps)

30x11
30x11
30x9
reps: 31

45x5
46x6

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target 3 sets, 85 reps)

20x29 / 20x16 / 20x16
20x24 / 20x16 / 20x16
20x34 / 20x16 / 20x16
20x30 / - / -
20x38 / - / -
reps (best 3 consecutive sets): 102 / 48 / 48





Cheers,

StrongBigLean

[StrongBigLean]

UPPER DAY 2 CYCLE 15

barbell curl/skullcrushers superset (target: 3 sets, 30 reps) (previous best: 26 / 26 reps)

28.5 kg x11 / 20x11

28.5x11 / 20x11
28.5x11 / 20x11
28.5x11 / 20x12
reps: 33 / 34

bench press (target: 4 sets, 32 reps) (previous best: 24 reps)

53.5x7
53.5x7
53.5x6
53.5x5
reps: 25

53.5x3

barbell row (target: 4 sets, 32 reps) (previous best: 22 reps)

72.5x6
72.5x6
72.5x6
72.5x8
reps: 26

72.5x6

shoulder press (target: 3 sets, 25 reps) (previous best: 19 reps)

33.5x5
33.5x5
33.5x4
reps: 14

33.5x3

lateral raise/barbell shrug superset (target: 3 sets, 30 / 30 reps) (previous best: 27 / 27 reps)

5x11 / 57.5x11
5x10 / 57.5x11
5x9 / 57.5x9
reps: 30 / 31

5x8 / 57.5x8

pullups (close grip palms facing me) (target: 3 sets, 34 reps)

bodyweight x4
bodyweight x7
bodyweight x7
reps: 18

bodyweight x2





Cheers

StrongBigLean

[StrongBigLean]

LOWER DAY 2 CYCLE 15

weigh in: 84.5 kg

back squat (target: 4 sets, 32 reps) (previous best: 26 reps)

66x9
66x9
66x8
66x7
reps: 33

67.5x6

Romanian deadlift (target: 3 sets, 30 reps) (previous best: 24 reps)

51x9
51x10
51x12
reps: 31

52.5x1
52.5x2
52.5x3

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target: 3 sets, 103 / 85 / 85 reps)

20x16 / 20x16 / 20x16

20x17 / 20x17 / 20x17
20x18 / 20x18 / 20x18
20x19 / 20x19 / 20x19
reps: 54 / 54 / 54





Cheers,

StrongBigLean

[StrongBigLean]

5/3/2022

UPPER DAY 1 CYCLE 16

bench press (target: 4 sets, 32 reps) (previous best: 25 reps)

53.5x9
53.5x9
53.5x8
53.5x6
reps: 32

53.5x3

barbell row (target: 4 sets, 32 reps) (previous best: 26 reps)

72.5x9
72.5x9
72.5x8
72.5x7
reps: 33

73.5x4

shoulder press (target: 3 sets, 25 reps) (previous best: 19 reps)

33.5 kg x7
33.5x6
33.5x6
reps: 19

33.5x4

Do shoulder press first next time.

pullups (close grip palms facing me) (target: 3 sets, 34 reps)

bodyweight x7
bodyweight x6
bodyweight x5
reps: 18

bodyweight x5





Cheers

StrongBigLean

[BeginnerGainz]

Strong work m8

[StrongBigLean]

Strong work m8

Thanks man!

[StrongBigLean]

LOWER DAY 1 CYCLE 16

back squat (target: 4 sets, 32 reps)

67.5 kg x9
67.5x9
67.5x8
67.5x7
total reps: 33

deadlift (target 2 sets, 12 reps)

82.5x6
82.5x7
total reps: 13

hack squat (target: 3 sets, 30 reps)

32.5x11
32.5x11
32.5x9
total reps: 31

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target 3 sets, 103 / 85 / 85 reps)

20x18 / 20x18 / 20x18
20x18 / 20x18 / 20x18
20x18 / 20x18 / 20x18
total reps: 54 / 54 / 54





Cheers,

StrongBigLean

[StrongBigLean]

Really proud of this workout. The underside of my upper left arm (left tricep?) was hurting a fair bit. It was difficult to raise my arm to full stretch above my head. But I still did a pretty solid workout and hit PBs in most exercises. I think my arm was hurting because I had done some pullups at the gym two days before. I did a full range of motion and palms facing forward, both of which is not something I usually do.

UPPER DAY 2 CYCLE 16

shoulder press (target: 3 sets, 25 reps) (previous best: 19 reps)

20 kg x8

33.5x8
33.5x7
33.5x7
reps: 22

bench press (target: 4 sets, 32 reps)

55x2
55x3
55x3
55x4
reps: 12

barbell row (target: 4 sets, 32 reps)

73.5x10
73.5x8
73.5x5
73.5x4
reps: 27

pullups (close grip palms facing me) (target: 3 sets, 34 reps)

Full range of motion

bodyweight x2
bodyweight x4
bodyweight x6
reps: 12

barbell curl/skullcrushers superset (target: 3 sets, 30 reps)

30x4 / 21x4
30x8 / 21x8
30x10 / 21x10
reps: 22 / 22

lateral raise/barbell shrug superset (target: 3 sets, 31 / 30 reps)

5x12 / 58.5x12
5x11 / 58.5x11
5x9 / 58.5x9
reps: 32 / 32





Cheers

StrongBigLean

[StrongBigLean]

LOWER DAY 2 CYCLE 16

weigh in: 84 kg

back squat (target: 4 sets, 32 reps)

68.5x3
68.5x4
68.5x5
68.5x6
reps: 18

Romanian deadlift (target: 3 sets, 30 reps)

52.5x4
52.5x5
52.5x6
reps: 15

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target: 3 sets, 103 / 85 / 85 reps)

20x35 / 20x29 / 20x29
20x35 / 20x29 / 20x29
20x35 / 20x29 / 20x29
reps: 105 / 87 / 87





Cheers,

StrongBigLean

[StrongBigLean]

31/3/2022

UPPER DAY 1 CYCLE 17

weigh in: 84.5 kg

bench press (target: 4 sets, 32 reps) (previous best: 12 reps)

55x9
55x9
55x7
55x5
reps: 30

barbell row (target: 4 sets, 32 reps) (previous best: 27 reps)

73.5x9
73.5x9
73.5x8
73.5x7
reps: 33 (not full range of motion)

shoulder press (target: 3 sets, 25 reps) (previous best: 22 reps)

33.5x8
33.5x7
33.5x5
reps: 20

pullups (close grip palms facing me) (target: 3 sets, 34 reps)

bodyweight x5
bodyweight x5
bodyweight x3
reps: 13





Cheers

StrongBigLean

[StrongBigLean]

LOWER DAY 1 CYCLE 17

weigh in: 84 kg

back squat (target: 4 sets, 32 reps) (previous best: 18 reps)

68.5x7
68.5x8
68.5x2
68.5x3
total reps: 20

deadlift (target 2 sets, 12 reps)

83.5x7
83.5x6
total reps: 13

hack squat (target: 3 sets, 30 reps)

35x11
35x11
35x9
total reps: 31

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target 3 sets, 106 / 88 / 88 reps)

20x18 / 20x18 / 20x18
20x18 / 20x18 / 20x18
20x18 / 20x18 / 20x18
total reps: 54 / 54 / 54





Cheers,

StrongBigLean

[StrongBigLean]

squats

68.5 kg x 8 reps

UPPER DAY 2 CYCLE 17

bench press (target: 4 sets, 32 reps) (previous best: 30 reps)

55x9
55x3
55x4
reps: 16

50x0 (couldn't lift bar)

Had pain in my left shoulder. Joint pain? I think it's due to the way I have my weights set up. I need to reach back about 15-20cm to grab the bar. I want to buy a longer arm for the weights to rest on so I can lift the bar up and then move it only a few cms until its above my chest.

barbell row (target: 4 sets, 32 reps)

75x4
75x4
75x4
75x5
reps: 17

shoulder press (target: 3 sets, 25 reps) (previous best: 22 reps)

33.5x8
33.5x8
33.5x7
reps: 23

pullups (close grip palms facing me) (target: 3 sets, 34 reps)

bodyweight x3
bodyweight x3
bodyweight x4
reps: 10

barbell curl/skullcrushers superset (target: 3 sets, 30 reps) (previous best: 22 / 22)

30x8 / 21x8
30x8 / 21x8
30x8 / 21x8
reps: 24 / 24

lateral raise (right arm)/barbell shrug superset (target: 3 sets, 33 / 30 reps)

5x2 (both arms) / 60x11
5x11 / 60x10
5x11 / 60x9
5x11 / -
reps: 33 / 30

Feelings like I want to switch things up a bit. I want to enjoy the workouts more. I want to feel more courageous. I want to push my comfort zone.

What are things that scare me?

Doing the one-set to failure technique where I lift the weight slowly until I fail. The fact that I don't know how long it will go for (eg. I might not fail after 8 reps but might keep going and feeling the burn for another 10 seconds and then another 10 seconds and then another 10 seconds) scares the **** out of me.

When I do a set of 9 squats its usually something like: 4 reps, then pause, 2 reps, pause, 1 rep, pause, 1 rep, pause, 1 rep.
It scares the **** out of me to do 5+ reps of squats without a pause.

I usually rest for about 3 minutes between sets. It scares me to reduce that to 120 seconds, 90 seconds, 60 seconds.

This is where I can push my comfort zone.





Cheers

StrongBigLean

[StrongBigLean]

The pain in my shoulder mentioned in my last journal entry has persisted. I went to see a GP who recommended I see a sports physio.

In the meantime I'm doing exercise that don't involve the arms/shoulders.

WORKOUT 1

5 km on stationary bike

leg press (target: 4 sets, 32 reps)

72.5 kg x 9
72.5x9
72.5x9
72.5x9

82.5x9
82.5x9
82.5x9
82.5x9
reps: 36

92.5x4
102.5x4

abduction (target: 3 sets, 30 reps)

40x11
40x11
40x9
reps: 31

adduction (target: 3 sets, 30 reps)

40x11
40x11
40x11
reps: 33

glute press (target: 3 sets, 30 reps)

R 40x11 L 40x7
R 40x11 L 40x12
R 40x9 L 40x12
reps: R 31 L 31

calf raise (target: 3 sets, 48 reps)

R bodyweightx16 L bodyweightx16
R bodyweightx16 L bodyweightx16
R bodyweightx16 L bodyweightx16
reps: R 48 L 48

leg extension (target: 3 sets, 30 reps)

39x11
39x11
39x11
reps: 33

leg curl (target: 3 sets, 30 reps)

39x11
39x11
39x11
reps: 33





Cheers,

StrongBigLean

[StrongBigLean]

27/4/2022

WORKOUT 2

6 km on stationary bike
100 steps on staircase machine

leg press (target: 4 sets, 32 reps)

102.5 kg x 9
102.5x9
102.5x9
102.5x9
reps: 36

112.5x4
117.5x4

abduction (target: 3 sets, 30 reps)

50x11 (not full range of motion, not hold at the end of the motion)

45x11
45x11
45x9
reps: 31

adduction (target: 3 sets, 30 reps)

45x11
45x11
45x9
reps: 31

glute press (target: 3 sets, 30 reps)

R 45x11 L 45x11
R 45x11 L 45x11
R 45x9 L 45x9
reps: R 31 L 31

calf raise (target: 3 sets, 90 reps)

R bodyweightx30 L bodyweightx30
R bodyweightx30 L bodyweightx30
R bodyweightx30 L bodyweightx30
reps: R 90 L 90

leg extension (target: 3 sets, 30 reps)

45x11
45x11
45x9
reps: 31

leg curl (target: 3 sets, 30 reps)

45x11
45x11
45x9
reps: 31





Cheers,

StrongBigLean

[StrongBigLean]

After my shoulder sprain, my physiotherapist recommended easing back into working out upper body and recommended doing bench press machine to begin with. I did 50% of my usual weight for all exercises except leg press.

WORKOUT 3 (50%)

leg press

102.5 kg x2
112.5x2

122.5x9
122.5x9
122.5x8
122.5x8
reps: 34

127.5x4
132.5x4

bench press machine

25x8
25x8
25x8
25x8
reps: 32

barbell row

37.5x8
37.5x8
37.5x8
37.5x8
reps: 32

squats

33.5x8

deadlift

42.5x6

shoulder press

16x10
16x8
16x7
reps: 25

barbell curls / skullcrushers superset

21.5x10 / 16.5x10
21.5x10 / 16.5x10
21.5x10 / 16.5x10
reps: 30 / 30

lateral raises / shrugs superset

2.5x10 / 30x10
2.5x10 / 30x10
2.5x10 / 30x10
reps: 30 / 30

assisted pull up machine

bodyweight (86) minus 40 = 46
46x10
46x10
46x10
reps: 30





Cheers,

StrongBigLean

[StrongBigLean]

12/5/22

WORKOUT 4 (75%)

squats

52.5 kg x8
52.5x8
52.5x8
52.5x8
reps: 32

deadlift

65x6
65x6
reps: 12

hack squats

27.5x10
27.5x10
27.5x10
reps: 30

weighted crunches/calf raises superset

15x10 / R 15x10 / L 15x10
15x10 / R 15x10 / L 15x10
15x10 / R 15x10 / L 15x10
reps: 30 / 30 / 30

bench press machine

30x8
30x8
30x8
30x8
reps: 32





Cheers,

StrongBigLean

[StrongBigLean]

18/5/2022

WORKOUT 5 (75%)

bench press machine

35 kg x8
35x8
35x8
35x8
reps: 32

leg press

102.5x2
117.5x2
127.5x2

132.5x9
132.5x9
132.5x8
132.5x8
reps: 34

137.5x4
142.5x4

barbell row

57.5x9
57.5x9
57.5x8
57.5x7
reps: 33

shoulder press

26x9
26x8
26x8
reps: 25

barbell curls / skullcrushers superset

28x10 / 21.5x10
28x10 / 21.5x10
28x10 / 21.5x10
reps: 30 / 30

lateral raises / shrugs superset

5x10 / 45x10
5x10 / 45x10
5x10 / 45x10
reps: 30 / 30

assisted pull up machine

bodyweight (84) minus 20 = 64
64x6
64x7
64x3
reps: 16





Cheers,

StrongBigLean

[StrongBigLean]

WORKOUT 6 (90%)

bench press machine

40 kg x9
40x9
40x8
40x8
reps: 34

squats

61x9
61x9
61x8
61x7
reps: 33

deadlift

75x7
75x6
reps: 13

hack squats

31x10
31x10
31x10
reps: 30

Romanian deadlifts

47.5x11
47.5x10
47.5x10
reps: 31

weighted crunches/calf raises superset

20x10 / R 20x10 / L 20x10
20x10 / R 20x10 / L 20x10
20x10 / R 20x10 / L 20x10
reps: 30 / 30 / 30





Cheers,

StrongBigLean

[StrongBigLean]

19/6/2022

WORKOUT 7 (90%)

bench press machine

45 kg x9
45x5
45x5
45x1
reps: 20

barbell row

67.5x9
67.5x9
67.5x8
67.5x6
reps: 32

shoulder press

30x9
30x9
30x6
reps: 24

barbell curls / skullcrushers superset

29x11 / 23x11
29x11 / 23x11
29x8 / 23x7
reps: 30 / 29

lateral raises / shrugs superset

5x11 / 53.5x11
5x10 / 53.5x10
5x9 / 53.5x9
reps: 30 / 30

assisted pull up machine

bodyweight (84) minus 10 = 74
74x3
74x4
74x3
reps: 10 (not full range of motion)

assisted dip machine

bodyweight (84) minus 40 = 44
44x6
44x7
44x8
reps: 21

bodyweight (84) minus 20 = 64
64x4

Staircase: 1000 steps.
Stationary Bike: 5 km (resistance level 15).





Cheers,

StrongBigLean

[StrongBigLean]

WORKOUT 8 (95%)

squats

65 kg x9
65x9
65x8
65x6
reps: 32

deadlift

81x7
81x7
reps: 14

hack squats

35x11
35x11
35x9
reps: 31

Romanian deadlifts

50x11
50x11
50x9
reps: 31

weighted crunches/calf raises superset

22.5x10 / R 22.5x10 / L 22.5x10
22.5x10 / R 22.5x10 / L 22.5x10
22.5x10 / R 22.5x10 / L 22.5x10
reps: 30 / 30 / 30





Cheers,

StrongBigLean

[StrongBigLean]

7/7/2022

WORKOUT 9 (95%)

bench press machine

40 kg x9
40x9
40x7
40x6
reps: 31

barbell row

71x9
71x9
71x8
71x7
reps: 33

shoulder press

32.5x9
32.5x6
32.5x4
reps: 19

barbell curls / skullcrushers superset

30.5x11 / 23x9
30.5x6 / 23x8
N/A / 23x4
reps: N/A / 21

wrist started hurting during the barbell curls, I think the angle on the easy curl bar was not too good for my wrist.

lateral raises / shrugs superset

6x11 / 57.5x11
6x8 / 57.5x11
6x6 / 57.5x9
reps: 25 / 31

assisted pull up machine

bodyweight (85.4) minus 40 = 45.4
45.4x12
45.4x12
45.4x8
reps: 32

assisted dip machine

bodyweight (85.4) minus 50 = 35.4
35.4x12
35.4x12
35.4x8
reps: 32





Cheers,

StrongBigLean

[StrongBigLean]

17/7/22

WORKOUT 10 (100%)

squats

68.5 kg x9
68.5x9
68.5x1
68.5x2
reps: 21

deadlift

83.5x7
83.5x6
reps: 13

hack squats

37.5x11
37.5x11
37.5x9
reps: 31

weighted crunches/calf raises superset

25x10 / R 25x10 / L 25x10
25x10 / R 25x10 / L 25x10
25x11 / R 25x11 / L 25x11
reps: 30 / 30 / 31





Cheers,

StrongBigLean

[StrongBigLean]

20/7/2022

CYCLE 17 UPPER DAY 1

bench press machine

40 kg x9
40x9
40x8
40x7
reps: 33

barbell row

72.5x9
72.5x9
72.5x8
72.5x7
reps: 33

shoulder press

30x9
30x9
30x7
reps: 25

lateral raises / shrugs superset

6x11 / 60x11
6x6 / 60x11
6x6 / 60x11
reps: 23 / 33

assisted pull up machine

bodyweight (85) minus 30 = 55
55x11
55x11
55x9
reps: 31

assisted dip machine

bodyweight (85) minus 40 = 45
45x12
45x12
45x8
reps: 32

leg press machine

102.5x4
122.5x4
142.5x4
147.5x1
152.5x1
152.5x4





Cheers,

StrongBigLean

[StrongBigLean]

CYCLE 17 LOWER DAY 1

squats

68.5 kg x6
68.5x6
68.5x6
68.5x6
reps: 24

deadlift

85x7
85x6
reps: 13

Romanian deadlifts

51x11
51x11
51x9
reps: 31

weighted crunches/calf raises superset

27.5x11 / R 27.5x11 / L 27.5x11
27.5x11 / R 27.5x11 / L 27.5x11
27.5x9 / R 27.5x9 / L 27.5x9
reps: 31 / 31 / 31

1 minute plank





Cheers,

StrongBigLean

[StrongBigLean]

CYCLE 17 UPPER DAY 2

bench press machine

*arm setting 5. next time try 45 kg setting 3 for a greater range of motion.

45 kg x9
45x9
45x8
45x7
reps: 33

barbell row

73.5x5
73.5x6
73.5x7
73.5x6
reps: 24

shoulder press

31x9
31x8
31x6
reps: 23

dumbbell curls / dumbbell skulls

*weight listed is the combined weight for both dumbbells

30x11 / 20x11
30x11 / 20x9
30x9 / 20x6
reps: 31 / 26

lateral raises / shrugs superset

5x11 / 62.5x11
5x10 / 62.5x10
5x8 / 62.5x8
reps: 29 / 29

assisted pull up machine

bodyweight (85.8) minus 20 = 65.8
65.8x11
65.8x10
65.8x6
reps: 27

assisted dip machine

bodyweight (85.8) minus 30 = 55.8
55.8x6
55.8x8
55.8x6
reps: 20





Cheers,

StrongBigLean