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  1. #1
    Registered User bradleysegal1's Avatar
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    Strongman gets aesthetic

    Hey all, not been on here in a long time but think I'm gonna start logging my workouts here now. I've been bulking for almost two years, went from 87kg (191.5lbs) to 100kg (220lbs), been competing in strongman in that time and really enjoyed it. Gonna take a little break now and lose a bit of fat mainly just to look better. The focus in training is still going to be on strength and I'll definitely be back to competing in strongman next year and possibly powerlifting as well! I love the sport of lifting!

    Current best lifts

    Squat 220kg / 484lbs x 2
    Bench 145kg / 319lbs x 2
    Deadlift 235kg / 517lbs x 3
    Strict press 100kg / 220lbs x 1
    Log press 108kg / 238lbs x 4
    Weighted chinup +60kg / +132lbs x 1
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  2. #2
    Registered User bradleysegal1's Avatar
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    Chest training

    Incline bench (3rd Incline)
    Bar x 2 sets
    40kg x 2 sets
    60kg x 10
    80kg x 8
    90kg x 6
    100kg x 2 sets of 6
    110kg x 2 sets of 5

    Pin press (13th slot, bar just off the chest)
    60kg x 2 sets of 12
    70kg x 10
    80kg x 10
    90kg x 9

    Flat bench press against doubled mini bands
    60kg x 3 sets of 5
    70kg x 3 sets of 3
    80kg x 2
    85kg x 1 - easy, lots more there
    Then took the bands off
    85kg x 12

    Standing dumbbell shoulder press
    16kg's x 4 sets of 15

    Lateral raises
    11kg's x 4 sets of 15

    Think I'm gonna be focusing on incline bench on this day for now, want to work on my upper chest. Nice to finish off with a good shoulder pump as well
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  3. #3
    Furniture Lifter Champ fluidZ's Avatar
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    Originally Posted by bradleysegal1 View Post
    Chest training

    Incline bench (3rd Incline)
    Bar x 2 sets
    40kg x 2 sets
    60kg x 10
    80kg x 8
    90kg x 6
    100kg x 2 sets of 6
    110kg x 2 sets of 5

    Pin press (13th slot, bar just off the chest)
    60kg x 2 sets of 12
    70kg x 10
    80kg x 10
    90kg x 9

    Flat bench press against doubled mini bands
    60kg x 3 sets of 5
    70kg x 3 sets of 3
    80kg x 2
    85kg x 1 - easy, lots more there
    Then took the bands off
    85kg x 12

    Standing dumbbell shoulder press
    16kg's x 4 sets of 15

    Lateral raises
    11kg's x 4 sets of 15

    Think I'm gonna be focusing on incline bench on this day for now, want to work on my upper chest. Nice to finish off with a good shoulder pump as well
    jelly
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  4. #4
    Registered User bradleysegal1's Avatar
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    Originally Posted by fluidZ View Post
    jelly
    Thanks man!

    Back and biceps

    Pullups
    Bodyweight x 10 sets of 5
    ^ alternated sets with neutral grip and an underhand grip so 5 sets of each

    Wide grip pullups
    Bodyweight x 3 sets of 6

    Axle rows off 6" blocks (no straps)
    60kg x 10
    60kg x 12
    70kg x 10
    75kg x 10
    80kg x 10
    90kg x 9

    Atlas stone cleans
    90kg x 3 sets of 6

    Bent over rear delt flyez
    5kg's x 6 sets of 15

    Barbell curls
    Bar x 2 sets of 10
    30kg x 8
    40kg x 5 sets of 5

    Hammer curls
    16kg's x 4 sets of 12
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  5. #5
    Registered User bradleysegal1's Avatar
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    Legs

    Squat (wearing belt & double ply sleeves)
    60kg x 3 sets
    100kg x 2 sets
    130kg
    150kg
    170kg x 1
    190kg x 3 sets of 1
    200kg x 1
    210kg x 1
    These were all awful, everything felt off and lower back was hurting. The plan was 210kg for reps but it just wasn't happening

    Leg press (still with double ply sleeves)
    150kg x 10
    240kg x 8
    280kg x 6
    320kg x 6
    360kg x 5
    400kg x 12 - very hard, but PB
    320kg x 20 - this nearly killed me, especially after the previous set

    Lying leg curls
    100lbs x 8
    125lbs x 6
    150lbs x 3 sets of 5 - this was the stack
    100lbs x 16

    Deficit deadlift (beltless, double overhand)
    60kg x 5
    100kg x 4 sets of 5
    Remove deficit
    100kg x 2 sets of 8
    This was all just speed work, legs were dead at this point so very light. Probably gonna keep these at the end for now and add a little bit of weight each week

    Decline situps
    Bodyweight x 4 sets of 15

    Calf raise machine
    34kg x 12
    43kg x 10
    52kg x 4 sets of 8

    Seated calf raise machine
    25kg x 3 sets of 10

    Not a bad session in the end even though squats were awful.
    Last edited by bradleysegal1; 08-26-2017 at 06:41 AM.
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  6. #6
    Registered User bradleysegal1's Avatar
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    Chest & back

    Reverse band bench (blue bands)
    Bar x 2 sets
    Add bands
    60kg x 8, x 10
    80kg x 6
    100kg x 5
    120kg x 4
    135kg x 3, x 3
    145kg x 3
    155kg x 2, x 2
    Remove bands
    100kg x 4 sets of 6 - just speed work

    Flat DB flyes
    16kg's x 4 sets of 12

    Bent over rows
    Bar x 2 sets
    50kg x 10
    70kg x 8
    90kg x 6
    110kg x 2 sets of 6
    120kg x 6
    130kg x 6
    140kg x 6 - bit sloppy but heaviest I've gone in a while

    Wide neutral grip pullups
    BW x 2 sets of 5
    +10kg x 2 sets of 4
    +20kg x 2 sets of 3

    Chinups
    +20kg x 7

    Pullups are actually feeling really strong, think these will improve as I continue to drop weight
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  7. #7
    Registered User bradleysegal1's Avatar
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    Shoulders & arms

    Strict press
    Bar x 2 sets
    40kg x 2 sets
    50kg x 3
    60kg x 3
    70kg x 2
    80kg x 2
    90kg x 2
    92.5kg x 1 - failed the second rep

    Seated DB press
    35lbs x 8
    50lbs x 8
    65lbs x 6
    80lbs x 4 - PB but harder than it should have been

    Seated facepulls superset with lateral raises
    20kg x 15 / 25lbs x 12
    25kg x 12 / 25lbs x 12
    30kg x 12 / 25lbs x 12
    35kg x 12 / 25lbs x 12

    Close grip EZ bar curls
    20kg x 12
    30kg x 8
    35kg x 6
    40kg x 5
    45kg x 5

    Cable preacher curls
    6 sets up to 50kg x 5 then drop set down to 25kg x failure

    Rope curls
    20kg x 3 sets of 15
    20kg x 20

    V-bar pushdowns
    60kg x 15
    75kg x 12
    85kg x 10
    95kg x 8
    105kg x 10 - this was the stack, it's a very heavy stack as well

    Not bad, shoulder pressing felt weak but I guess that's to be expected the day after heavy bench pressing. Arms are feeling bigger and stronger despite cutting, guess it's because I wasn't really training them very hard before
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  8. #8
    Furniture Lifter Champ fluidZ's Avatar
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    dude.. you forgot to curl in the squat rack on leg day...

    ... do you even lift...?
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  9. #9
    Registered User bradleysegal1's Avatar
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    Originally Posted by fluidZ View Post
    dude.. you forgot to curl in the squat rack on leg day...

    ... do you even lift...?
    Don't worry bro, when I train at home the only option I have is to curl in the squat rack. The bro gods are satisfied

    Legs

    Anderson squats (using a Yoke, set to pin 8 so a bit above parallel)
    45kg x 3 sets of 5
    85kg x 5
    125kg x 5
    145kg x 5
    165kg x 3 sets of 6
    165kg x 8
    Quite like how these felt, may start including them regularly. Heavier next time!

    Front squat
    50kg x 2 sets of 5
    70kg x 4
    90kg x 3
    110kg x 2
    130kg x 2
    145kg x 2
    155kg x 2
    162.5kg x 2 - PB

    Pause squat
    130kg x 2 sets of 2
    150kg x 2 sets of 2
    170kg x 2
    180kg x 2
    190kg x 2
    195kg x 2 - PB again, the first rep moved well then the second was a massive grinder

    Good mornings
    50kg x 4 sets of 10
    50kg x 12
    Very light weight here, just getting a feel for the exercise here after not doing it in so long

    Calf raises
    50kg x 12
    80kg x 12
    110kg x 12
    130kg x 10
    150kg x 8
    150kg x 2 sets of 10
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