Strongman & Classic Bodybuilding Log

[bradleysegal1]

Hi all, competed a dozen or so times in strongman, the most recent being around three weeks ago in a decent level U105kg comp (middleweight). Came third and was happy with my performance, but I'm planning on taking a bit of a break from competing for now. At the minute I'm dieting down, I've kinda seen my abs before but never been below 10% bodyfat and I'm hoping to change that in the coming weeks. If I could sum up my training goals in a single sentence it would be to have the physique of a classic era bodybuilder (I.e. Arnold, Chris bumstead, Wesley vissers etc) whilst also having a superhuman level of sentence and a good level of athletism / fitness.

With all that said, today's session!

Bench press
Bar x a couple of sets to warmup
60kg x a couple of sets
80kg x 10
100kg x 8
115kg x 6
130kg x 4
100kg x 10 - paused with a wide grip

Lat pulldown (wide grip)
49kg x 12
56kg x 12
63kg x 12
70kg x 12
77kg x 12
84kg x 11

Incline bench press (paused, incline level 4)
60kg x 12
70kg x 12
80kg x 10
85kg x 9

T-bar rows (not including weight of machine)
25kg x 15
35kg x 15
45kg x 15
55kg x 15
70kg x 12

Dumbbell flyes
30lbers x 2 sets of 15
35lbers x 2 sets of 15

^ superset these with

Wide grip cable rows
10th pin x 2 sets of 12
11th pin x 2 sets of 12

Dumbbell pullovers
45lbs x 3 sets of 15

Good session, light weights but very strict form and fairly low rest times. Good pump

[bradleysegal1]

Video of my last comp, was 102kg bodyweight (225lbs), now down to 95kg (210lbs)

[bradleysegal1]

Legs today

Seated calf raise machine
20kg x 2 sets of 10
30kg x 10
40kg x 8
50kg x 7
55kg x 6

Standing calf raise machine
52kg x 8
61kg x 7
70kg x 7
79kg x 7
88kg x 5

Squat
60kg x a couple sets
100kg x 10
Add belt
140kg x 8
170kg x 6
190kg x 11

Leg press (not including machine weight)
80kg x 20
130kg x 15
180kg x 12
220kg x 10
280kg x 10
340kg x 12

Lying leg curl
75lbs x 2 sets of 12
100lbs x 10
125lbs x 8

Seated leg curl (each rep was one & a half reps)
30lbs x 2 sets of 15
40lbs x 12
40lbs x 15

Video of squats is on my insta

https://instagram.com/p/BnOXOSAhj1C/

[bradleysegal1]

Chest & shoulders, light again but very good pump

Decline bench press
Bar x a couple of sets
50kg x 15
70kg x 15
90kg x 12
100kg x 10
105kg x 10

Incline bench press (3rd incline)
60kg x 12
75kg x 10
85kg x 9
95kg x 6
70kg x 11 paused reps

Dumbbell flyes
10kg's x 15
12kg's x 15
14kg's x 15
16kg's x 12
40lbers x 10 + 10 presses

Lateral raise machine
50lbs x 20
65lbs x 15
80lbs x 11, x 12
95lbs x 12

Rope upright rows
50lbs x 12
60lbs x 12
70lbs x 10, x 12
^ superset with facepulls
50lbs x 12, x 12, x 10, x 12

Bent over dumbbell flyes
6kg's x 20
8kg's x 15
10kg's x 15, x 15

[bradleysegal1]

Awesome back n bus session, high volume

Wide neutral grip lat pulldown
28kg x a couple sets to warmup
49kg x 12
63kg x 12
70kg x 12
77kg x 12
84kg x 12
91kg x 12

Seated cable rows
10th pin x 12
12th pin x 12
14th pin x 12
16th pin x 10
Add belt
17th pin x 11

Bent over rows
60kg x 10
70kg x 10
Add straps
80kg x 10
90kg x 12

Rack pulls (4th position, just above knee)
110kg x 12
150kg x 10
180kg x 10
210kg x 10
240kg x 10

Barbell curls
22.5kg x 12
30kg x 12
35kg x 10, x 10

Preacher machine curls (close grip)
15kg x 12
20kg x 10
25kg x 8
10kg x 1 set of 21's

Incline curls
8kg's x 10
10kg's x 7
12kg's x 6, x 6

Filmed last set of each exercise, on my insta

https://instagram.com/p/BnUAgaDhj6X/

[bradleysegal1]

Pretty brutal leg day today, I am dead!

Pendulum squats
2 plates x 10, x 10
3 1/2 plates x 10
5 plates x 8
6 1/2 plates x 6
8 plates x 6
9 plates x 6
10 plates x 6
6 plates x 20

Lying legs curls
100lbs x 4 sets of 12

Seated leg curls (each rep was 1 & a half reps)
40lbs x 12
50lbs x 12
55lbs x 12

Dumbbell Romanian deadlifts
60lbers x 15
Add straps
90lbers x 15
120lbers x 12

Calf press (on 45 degree leg press
40kg x 10
60kg x 10
80kg x 3 sets of 10

Decline sit-ups
Bodyweight x 50, x 30

[bradleysegal1]

Incline bench press (3rd incline)
Bar x a couple sets
50kg x 8
70kg x 6
90kg x 5
110kg x 5
130kg x 3
80kg x 12 - did this set pauses on the 4th incline

Flat bench (all reps hover paused)
60kg x 12
80kg x 10
100kg x 8
120kg x 5
100kg x 8, x 8

Incline chest press machine
70kg x 12, x 12
77kg x 12
84kg x 12

Cable flyes
45lbs x 15, x 15
50lbs x 15
60lbs x 10 + partials to failure
^ superset these with side raises
8kg's x 20
20lbers x 16, x 15, x 15

Incline dumbbell skullcrushers (3rd incline)
25lbers x 15
35lbers x 13
40lbers x 9, x 9

Underhand tricep pushdowns
35kg x 15, x 15
40kg x 15
45kg x 15

Overhead dumbbell extension (standing, one arm at a time)
10kg x 12
12kg x 10
14kg x 8
16kg x 5