Steigs - Training Log

Training Training Logs
382

Bit of both: been on holiday for a fortnight and not logged last couple of sessions.

Have a clear 10 week period now until my next trip so I can knuckle down and grind.

1 Like
383

20 March

Deadlift 4x6-8 60kg 8 100kg 8 140kg 8 8 8 8

Flat DB Press 3x10-12 35kg 12 12 12
Seated Cable Row 3x10-12 45kg 12 12 12

BB Press Incline 3x12-15 60kg 15 15
Prime Pull down 3x12-15 55kg 15 15 15

EZ Bar Bicep Curls 3x12-15 plus 15kg 15 15 15
Cable Tricep Pull Down 3x12-15 16.25kg 15 15 15

1 Like
384

21 March

Squat 4x6-8 60kg 10 100kg 10 120kg 2 130kg 6 6 6 6

Leg Press 3x10-12 130kg 12 12 12
Hip Thrust 3x10-12 80kg 12 12 12

Leg Curls 3x12-15 45kg 15 15 15
Leg Extensions 3x12-15 45kg 15 15 15

Ab Rollouts 3x12-15 12 12 12

500m row x1

385

29 March

Flat BB Bench Press 4x6-8 Warm up 60kg 10 80kg 10 90kg 6 6 6 6 80kg 8

Seated Cable Row 3x10-12 45kg 12 12 12
65 Degree DB Press 3x10-12 25kg 12 12 12

Straight Bar Pull Down 3x12-15 55kg 15 15 15
Cable Fly 3x12-15 45kg 15 15 15

Preacher Curl 3x12-15 EZ bar plus 15kg 15 15 15
DB Lateral Raise 3x12-15 Delt Machine 25 on machine 15 15 15

1 Like
386

Pretty solid session right there. Whatā€™s your weight looking like right now?

1 Like
387

31 March

97.8kg

Deadlift 4x6-8 60kg 8 100kg 8 140kg 8 8 8 8

Flat DB Press 3x10-12 37.5kg 10 32.5kg 10 10
Seated Cable Row 3x10-12 45kg 12 12 12

BB Press Incline 3x12-15 60kg 15 15 15
Prime Pull down 3x12-15 55kg 15 15 15

EZ Bar Bicep Curls 3x12-15 plus 15kg 15 15 15
Cable Tricep Pull Down 3x12-15 16.25kg 15 15 15

388

It is coming down. When I came back from holiday 2 weeks ago it was up to 100 dead. Now at 97.8. Shooting for 95 as I think thatā€™s a weight Iā€™ll be lean (ish) at and still able to hold without too much effort.

2 Likes
389

Yeah I getcha. For me thatā€™s right around 173-5. Can eat in a pretty relaxed manner and maintain. Iā€™m trying to gain now so itā€™s the opposite problem. Gotta get those calories in lol

390

1 April

97.8kg

Shoulder Press - 3x10-12 40kg 12 60kg 12 12 12

Seated Low Row V-Grip 3x10-12 45kg 12 12 12

Shoulder / Delts Machine 3x12-15 25kg 15 15 15

Close Grip Row - 3x12-15 60kg 15 15 15

Rack Pulls 4x8-10 100kg 10 10 10 10

Dips 3x8-10 10 10 10

391

2 April

97.9kg

Squats 3x8 60kg 8 100kg 8 120kg 2 125kg 8 8 8
NG Pull Ups 3x8 8 8 8

Rear Foot Elevated Split Squats 3x8 25kg 8 8 8
Chest Supported DB Row 3x8 8 8 8

Seated DB Hammer Curl 3x8 10kg 8 12.5kg 8 8
Triceps Close Grip Bench 3x8 60kg 8 8 8

EZ Bar Bicep Curls 3x8 plus 15kg 8 8 8
Seated Overhead Triceps Extension 3x8 30kg 8 8 8

Reverse Incline Crunches 3x8 30 8 8 8
Seated Dumbbell Lateral Raises 3x8 8 8 8

2 Likes
392

3 April

1 hour walk

5 x 100m sprints @ 80%

1 Like
393

4 April

Weight 98.2kg (going the wrong way considering I am being so strictā€¦possibly water retention as I have just started adding creatine to my peri-workout shake?)

Deadlift 3x8 150kg

NG Incline DB Chest Press 3x8 27.5kg

Hamstrings Curl 3x8 60kg
Decline Bench Press 3x8 80kg

Seated DB Shoulder Press 3x8 27.5kg
Incline Biceps Hammer Curl 3x8 15kg

Lying DB Triceps Extension 3x8 EZ Bar plus 20kg
Single Arm DB Preacher Curl 3x8 15kg

Crunches 3x8
DB Front Raise 3x8 6kg

1 Like
394

Damn dude you lost a bunch lol!

395

Amazing what happens when you cut carbs!

Re-writing my training programme and wanted it somewhere easy to access when I go to do my session tomorrow. Didnā€™t fancy having to remember it.

1 Like
396

5 April

Squats 3x8 60kg 8 100kg 8 120kg 2 130kg 8 8 8
NG Pull Ups 3x8 8 8 8

Rear Foot Elevated Split Squats 3x8 25kg 8 8 8
Chest Supported DB Row 3x8 25kg 8 8 8

Seated DB Hammer Curl 3x8 15kg 8 8 8
Triceps Close Grip Bench 3x8 80kg 8 8 8

EZ Bar Bicep Curls 3x8 plus 20kg 8 8 8
Seated Overhead Triceps Extension 3x8 30kg 8 8 8

Reverse Incline Crunches 3x8 30 8 8 8
Seated Dumbbell Lateral Raises 3x8 30 8 8 8

397

6 April

Bench 3x8 60kg 8 80kg 8 90kg 8 8 8

Seated V Grip Row 3x8 50kg 8 8 8

Lying EZ Bar Tricep Extensions plus 20kg 3x8 8 8 8

Seated Low Row 3x8 60kg 8 80kg 8 8

Dips 3x8 8 8 8

Delts Machine 3x8 35kg 8 8 8

DB Reverse Incline Flyes 6kg 8 8 8

Seated Incline DB Curls 3x8 12.5kg 8 15kg 8 8

Hanging Leg Raises 3x8 8 8 8

1 Like
398

7 April

Desperately did not fancy this today.

Still feeling beaten up from the weekend. And my shoulder is giving me trouble. Real sharp pain every time I try and press. Not so bad when Iā€™m flat benching, but overhead pressing this morning was agony. Been trying to do some mobility and fascia release work, but not having much luck. Realise these are vague and unhelpful symptoms but if anyone has any suggestionsā€¦
Deadlift 3x8 60kg 8 100kg 8 130kg 5 150kg 2 150kg 8 8 8

NG Incline DB Chest Press 3x8 25kg 8 8 8

Hamstrings Curl 3x8 55kg 8 8 8
Decline Bench Press 3x8 80kg 8 8 8

Seated DB Shoulder Press 3x8 20kg 8 25kg 8 27.5kg 8
Incline Biceps Hammer Curl 3x8 12.5kg 8 8 8

Lying DB Triceps Extension 3x8 EZ Bar plus 20kg 8 8 8
Single Arm DB Preacher Curl 3x8 12.55kg 8 8 8

Crunches 3x8 8 8 8
DB Front Raise 3x8 6kg 8 8 8

1 Like
399

9 April

Squats 3x8 60kg 8 100kg 8 120kg 5 130kg 2 135kg 8 130kg 8 8
NG Pull Ups 3x8 8 8 8

Rear Foot Elevated Split Squats 3x8 27.55kg 8 8 8
Chest Supported DB Row 3x8 27.5kg 8 8 8

Seated DB Hammer Curl 3x8 15kg 8 8 8
Triceps Close Grip Bench 3x8 80kg 8 8 8

EZ Bar Bicep Curls 3x8 plus 20kg 8 8 8
Seated Overhead Triceps Extension 3x8 32.5kg 8 8 8

Reverse Incline Crunches 3x8 8 8 8
Seated Dumbbell Lateral Raises 3x8 30 8 8 8

400

10 April

100m sprints x 10 @ 80%

2 Likes
401

12 April

Sumo Deadlift 3x8 60kg 8 100kg 8 130kg 5 160kg 2 8 8 8
Incline DB NG Bench 3x8 25kg 8 8 27.5kg 8

Seated Leg Curl 3x8 60kg 8 8 8
Decline Bench 3x8 80kg 8 8 8

Seated Overhead DB Press 3x8 27.5kg 8 8 8
Hammer Curl Seated 3x8 15kg 8 8 8

Triceps Extension Lying EZ Bar 3x8 20kg 8 8 8
Preacher Curl Single Arm DB 3x8 12.5kg 8 8 15kg 8

Crunch 3x8 8 8 8
Front DB Raise 3x8 6kg 8 8 8

Warm up rounds on deads this morning and my lower back was feeling tight. Switched it up to sumo and everything felt fine. If anything, felt like I was stronger and more ā€˜engagedā€™ pulling sumo. Tempted to switch out conventional for sumo for the time being, but, hereā€™s the newbie level question, will I need to sub something else in with the change of focus on the posterior change to ensure I stay balanced? Appreciate any thoughts generally - @simo74 @Frank_C @littlesleeper