Hello, been meaning to start a training log here for a while so here we go!
Will post recent pics below. I’m a protege of The Mighty Stu Yellin who made a massive impression on my training/diet/lifestyle when he coached me recently. One of the best decisions i’ve ever made was hiring Stu. Looking foward to catching up with you guys!
Goal is simple - get as muscular as possible.
Current Upper 1
Current Training is along the lines of:
Chest/Triceps
Back/Biceps
Shoulders
Legs
REPEAT
Most recent Back/Biceps was:
A1) One Arm Hammer Strength Seated Row - 32.5kg for 8 reps
A2) Meadows Row - 2 plates for 8 reps
B1) Straight Arm Pulldown - number 2 on stack for 8-10 reps
B2) Underhand Grip Pulldown - number 6 on stack for 8 reps
C) Rack Pull - 2 plates + 15kg per side for 3 reps
D1) Straight Arm Rope Pulldown - number 5 on stack for 8-10 reps
D2) Kneeling Rope Lat Pulldown - same weight, max reps
D3) Kneeling Rope Row to mid-chest - same weight, max reps
(2 sec pauses on every rep for all exercises)
E) Seated Alt DB Curls - 12.5kg’s for 6-8 reps per side + max reps curling both at same time
F) Rope Hammer Curl - number 6 on stack (pausing at top)
Last exercise was either Cable Curl or Machine Preacher Curl
Most recent Chest/Triceps:
A) Dumbell Twist Press - 25kg’s for 6 reps
B) Flat BB Press - 2 plates + 2.5kg per side for 4 reps
then a rest-pause set - 1 plate + 7.5kg per side for 8,5,4 reps
C) HS Press - 2 plates + 10kg per side for 5 reps
D) Machine Combo Press - number 5 on stack for 8-10 reps with normal grip, followed by max reps with no lockout with neutral grip
E) Rope Triceps - 10-15 reps rope pushdown, followed by max reps overhead extensions
F) Lying EZ Bar Extensions - 25kg fixed bar for 8 reps
Most recent Legs:
A) Heels Elevated Back Squat - 2 plates + 5 kg per side for 7 reps
B1) Lying Leg Curl - number 3 on stack for 8-10 reps, followed my max partial reps on number 2
B2) Seated Calf Raise - 35kg for 12 reps
C1) Leg Press - 3 plates + 15kg per side for 6-10 reps
C2) Bodyweight Squats - max reps
D1) Seated Leg Curl - 1 plate + 5kg per side for 6 reps
then a rest-pause set - 1 plate for 8,5,5 reps
D2) Donkey Calf Raise - didn’t write down weight for 10-12 reps
Then I would have normally done Walking Lunge followed by either Trap Bar DL OR Leg Extensions for 2-3 sets, but I had a friend with me who was using the gym for the first time & I got distracted teaching him basic lifts in between sets.
Most recent Shoulders:
A1) Cable Lateral Raise - number 2 on stack for 10-15 reps
A2) Face Pull - number 7 on stack for 12 reps
B1) Seated Partial DB Lateral Raise - 16kg’s for 10-12 reps
B2) Standing DB Lateral Raise - 6kg’s for 8-10 reps
C) Machine Lateral Raise - 60lbs for 6 reps
then a drop set from 60lbs down to 30lbs and finishing with max partial reps
D) Seated Reverse Grip BB Press - 13.75kg’s per side for 9 reps (no lockout)
E1) Chest Supported Partial Rear Delt Flye - 8kg’s for 30ish reps
E2) Chest Supported Rear Delt Flye - 5kg’s for 10 reps
If you’re reading these and thinking, “Hey! That guy stole my exercise!” it’s probably because I have. I’m a massive lurker and a shameless plagiarist. I’m also dim, and often late.
I’m joking.
Or am I?
in
Great progress! Stu knows his stuff and your clearly putting in the work. Will be following.
Cool that you’re working with Stu.
Maybe I missed it, but height/weight/etc?
Thanks for the support, gents! Having a read of your log’s now so I can get an idea of who i’m talking to.
Spar4tee…18 years old?! Really?! FFS!! Outstanding.
And mmatt, i’m 6 feet tall & 205 lbs. Unfortunately i’m not working with Stu right now, we did 16 weeks together from Oct-Jan. I’m lone-rangering it at the minute.
Shoulders today:
A1) Cable Lateral Raise - number 2 on stack for 10-15 reps
A2) Face Pull - number 9 on stack for 12 reps
B1) Seated Partial DB Lateral Raise - 16kg’s for 12 reps
B2) Standing DB Lateral Raise - 6kg’s for 8-9 reps
C) Machine Lateral Raise - 60lbs for 9 reps
then down to 40lbs for max partial reps
D) Seated Reverse Grip BB Press - 15kg’s per side for 10 reps (no lockout)
Wanted to stay and smash some rear delts but had to go get my haircut. Disappointing. Although I did progress on pretty much everything since last training shoulders. So I still won, morally.
Cool stuff. I wish I was tall. And big.
mmatt, you’re about as wide as I am tall! Why can’t I have lats that block out the sun 
Training: Weapons Of Mass Seduction (arms)
3 circuits of…
A1) Tricep Rope Pushdown (pulling apart) - number 8 on stack for 10-13 reps
A2) Rope Pushdown (keeping together) - same weight, max reps
A3) Rope Overhead Extension - same weight, max reps
A4) Wide Grip Bicep Cable Curl - number 5 on stack for 11-12 reps
A5) Reverse Grip Cable Curl - same weight, max reps
A6) Close Grip Cable Curl - same weight max reps
B1) Close Grip Smith Machine Press - 25kg per side for 8 reps - smacked my head on the bar getting up from the last set
B2) Standing DB Hammer Curl - 12kg’s for 10 reps per side
C1) Machine Preacher Curl - 60lbs for 8-10 reps plus max top partials with same weight
C2) Close Grip Press Up - 10-12 reps
D1) EZ Bar Skullcrusher - 7.5kg per side for 10 reps
D2) Rope Hammer Curl - number 6 on stack for 10 reps
It’s all an illusion.
You kid about me being as wide as you are tall, but I really am kinda close to that due to power midget status.
Legs:
A1) Leg Press - 3 plates + 15kg per side for 9 reps
A2) Bodyweight Squats - max reps
B1) Lying Leg Curl - number 3 on stack for 10 reps, followed my max partial reps (10-12) on number 2
B2) Seated Calf Raise - 42.5kg for 11 reps
C1) Walking Lunge - 10kg’s for 8 reps per leg
C2) Leg Extension (toes pointing out) - number 3 on stack for 8 reps
D1) Seated Leg Curl - 1 plate + 5kg per side for 8 reps
then a rest-pause set - 1 plate for 10,6,6 reps
D2) Donkey Calf Raise - didn’t write down weight for 12-13 reps
E) Heels Elevated Back Squat - 2 plates per side for 6 reps
*Increased reps from last time on Leg Press, BW Squats, Lying Leg Curl, Seated Leg Curl & Donkey Calves
*Increased weight on Seated calves
*Back squat stayed the same
Off on holiday in 2 days. Will snap a pic beforehand hopefully.
Just Back today:
A1) One Arm Hammer Strength Seated Row - 35kg for 7 reps per side
A2) Meadows Row - 2 plates + 2.5kg for 7 reps per side
B1) Straight Arm Pulldown - number 2 on stack for 8 reps
B2) Underhand Grip Pulldown - number 7 on stack for 8 reps
C) Seated Row (double contraction at top) - number 6 on stack for 7 reps
D1) Straight Arm Rope Pulldown - number 5 on stack for 8-10 reps
D2) Kneeling Rope Lat Pulldown - same weight, max reps
D3) Kneeling Rope Row to mid-chest - same weight, max reps
(2 sec pauses on every rep for all exercises)
Improved from last time in weight on HS Row, Meadows Row & Underhand Grip Pulldown.
Son, I am proud.
Last workout before holiday tomorrow as it’s an evening flight out. Will do the mandatory pre-beach chest/arms session and snap a pic hopefully.
