Started training again.

**stocky121** · 10-17-2023, 02:35 PM

Cardio

Cross trainer

5 minutes warm up
20 minutes working
5 minutes cooldown

Average HR 132bpm
Max HR 154bpm

**stocky121** · 10-18-2023, 01:39 PM

Push day

Flat DB press

22lbs 10 reps
33lbs 10 reps
44lbs 10 reps
55lbs 10 reps

Incline DB press

22lbs 10 reps
27.5lbs 10 reps
33lbs 10 reps
44lbs 10 reps

Dips bodyweight

8 reps
8 reps
8 reps
8 reps

Standing military press

44bs 10 reps
55lbs 10 reps
55lbs 10 reps
66lbs 10 reps

DB side lateral raises

11bs 10 reps
11lbs 10 reps
11lbs 10 reps
11lbs 10 reps

Training time 29 minutes

**Cuz** · 10-18-2023, 02:45 PM

Originally Posted by stocky121

Push day

Flat DB press

22lbs 10 reps
33lbs 10 reps
44lbs 10 reps
55lbs 10 reps

Incline DB press

22lbs 10 reps
27.5lbs 10 reps
33lbs 10 reps
44lbs 10 reps

Dips bodyweight

8 reps
8 reps
8 reps
8 reps

Standing military press

44bs 10 reps
55lbs 10 reps
55lbs 10 reps
66lbs 10 reps

DB side lateral raises

11bs 10 reps
11lbs 10 reps
11lbs 10 reps
11lbs 10 reps

Training time 29 minutes

29 minutes! Thats some Mike Mentzer shit right there

**stocky121** · 10-18-2023, 03:03 PM

Originally Posted by Cuz

29 minutes! Thats some Mike Mentzer shit right there

I’ve dropped the weight and reps from what I have been doing this week cuz. As more of a De-load week, before I go back at it for the next 11 weeks, hopefully.

**stocky121** · 10-19-2023, 12:42 PM

Cardio

No weight tonight

3.19 miles
44:39 workout time

Average heart rate 147bpm
Max heart rate 165bpm

Sorry cy without weight it was 13,57 minute mile average tonight. The second mile was the best at 13,42

**Cylon357** · 10-19-2023, 05:56 PM

Originally Posted by stocky121

Cardio

No weight tonight

3.19 miles
44:39 workout time

Average heart rate 147bpm
Max heart rate 165bpm

Sorry cy without weight it was 13,57 minute mile average tonight. The second mile was the best at 13,42

Dang, that's moving! When I get going that fast, it looks like a Benny Hill skit...

**stocky121** · 10-19-2023, 11:35 PM

Originally Posted by Cylon357

Dang, that's moving! When I get going that fast, it looks like a Benny Hill skit...

I was getting some strange looks

**stocky121** · 10-21-2023, 01:23 PM

Leg day

Leg extensions

22lbs 10 reps
33lbs 10 reps
44lbs 10 reps
55lbs 10 reps

Lying leg curl

22lbs 10 reps
33lbs 10 reps
44lbs 10 reps
55lbs 10 reps

Calf raises

66bs 10 reps
66lbs 10 reps
88lbs 10 reps
88lbs 10 reps

Squat

110bs 10 reps
132lbs 10 reps
154lbs 10 reps
176lbs 10 reps

Static lunges

22 lbs 8 reps
22 lbs 8 reps
22 lbs 8 reps

Training time 35 minutes

**stocky121** · 10-21-2023, 01:27 PM

Forgot to add. I’m going at it again next week.
Anybody have any input? Should i just keep doing what I’m doing? Drop the reps and increase the weight?

I’am still undecided.

**stocky121** · 10-23-2023, 02:05 PM

Pullday

Close grip low cable rows

90 lbs 16 reps
100 lbs 14 reps
110 lbs 12 reps
130 lbs 10 reps

Hex bar shrugs

101lbs 16reps
123lbs 14 reps
144lbs 12 reps
167bs 10 reps

Seated Hammer curls

27.5lbs 16 reps
27.5lbs 16 reps
33lbs 11 reps
33lbs 11 reps

Straight bar deadlifts

176lbs 16 reps
198lbs 12 reps
220lbs 10 reps (using straps)
253lbs 7 reps (using straps)

Straight bar bicep curls

44lbs 16 reps
55bs 12 reps
55lbs 12 reps
66lbs 8 reps

Workout time 59 minutes

Decided to stick with what I’ve been doing for the next 11 weeks then asses again.
Kids are off school so I’m off work looking after them so diet has went to shit, probably for the rest of the week to. In hindsight i should have had my de-load week this week. Not been in a routine i would have 100% not trained if it wasn’t for this log

but after training I’m glad i did it.

**stocky121** · 10-24-2023, 04:22 PM

Cardio

Cross trainer

6 minutes warm up
30 minutes working
9 minutes cooldown

Average HR 138bpm
Max HR 160bpm

Again, couldn’t be arsed. Thought about bitching out half way through, but didn’t. I enjoy spending time with the kids but I need routine.

**wango** · 10-24-2023, 04:59 PM

Originally Posted by stocky121

Cardio

Cross trainer

6 minutes warm up
30 minutes working
9 minutes cooldown

Average HR 138bpm
Max HR 160bpm

Again, couldn’t be arsed. Thought about bitching out half way through, but didn’t. I enjoy spending time with the kids but I need routine.

Nice dedication!

**stocky121** · 10-25-2023, 01:34 PM

Push day

Bench press

110 lbs 16reps
132 lbs 13reps
154 lbs 11reps
176 lbs 6reps

Incline bench

110lbs 10 reps
110lbs 10 reps
132lbs 6 reps
132lbs 6 reps

Rope tricep push downs

30lbs 16 reps
40lbs 12 reps
40lbs 12 reps
50lbs 8 reps

Single hand landmine press

77lbs 12 reps
88lbs 10 reps
88lbs 8 reps
92.5lbs 6 reps

Seated shoulder press

33lbs 12 reps
33lbs 12 reps
44lbs 7 reps
44lbs 7 reps

Workout time 57 minutes

**stocky121** · 10-27-2023, 02:28 PM

Leg day

Leg extensions

44lbs 16reps
55lbs 16reps
66lbs 14 reps
82.5lbs 12 reps

Lying leg curl

33lbs 16 reps
44lbs 16 reps
55lbs 14 reps
66lbs 8 reps

Calf raises

88lbs 17 reps
88lbs 17 reps
110lbs 15 reps
110lbs 15 reps

Squat

154bs 16 reps
176lbs 14 reps
198lbs 12 reps
231lbs 10 reps

Static lunges

22 lbs 8 reps
22 lbs 8 reps
22 lbs 8 reps

Workout time 56 minutes

I bitched out yesterday and didn’t do my cardio. But on a plus this has felt the best workout all week

**Cylon357** · 10-27-2023, 06:16 PM

Dang Stocky, your squat is getting up there!

No quarter repping allowed, tho! Lol

**stocky121** · 10-28-2023, 06:16 AM

Originally Posted by Cylon357

Dang Stocky, your squat is getting up there!

No quarter repping allowed, tho! Lol

It’s only 3 inches to parallel anyway mate

**Cylon357** · 10-28-2023, 08:09 AM

Originally Posted by stocky121

It’s only 3 inches to parallel anyway mate

That is one advantage for us height challenged individuals!

**stocky121** · 10-30-2023, 01:06 PM

Pull day

Rocky style lat pull downs

80lbs 16 reps
90lbs 14 reps
100lbs 12 reps
110lbs 10 reps

Bent over One handed dumbbell rows

55bs 16 reps
66lbs 14 reps
66lbs 14 reps
77lbs 11 reps

Ez bar bicep curls

42lbs 16 reps
53lbs 16 reps
64lbs 12 reps
75lbs 10 reps

Straight bar deadlifts

176lbs 14 reps
198lbs 12 reps
220lbs 10 reps
242bs 8 reps

Standing cable pullover

20lbs 16 reps
20lbs 16 reps
30lbs 10 reps
30lbs 10 reps

Workout time 57 minutes. Considering I’ve been up since 3am I’m pleased

**stocky121** · 10-31-2023, 04:20 PM

Cardio

Cross trainer

6 minutes warm up
30minutes working
9 minutes cool down

Max heart rate 163 bpm
Average 143 bpm

**stocky121** · 11-01-2023, 03:22 PM

Push day

Flat DB press

44lbs 16 reps
55lbs 12 reps
55lbs 12 reps
66lbs 9 reps

Incline DB press

33lbs 16 reps
44lbs 12 reps
44lbs 12 reps
55lbs 11 reps

Dips bodyweight

12 reps
12 reps
10 reps + 5.5lbs
10 reps + 5.5lbs

Standing military press

55lbs 16 reps
66lbs 12 reps
66lbs 12 reps
77lbs 10 reps

DB side lateral raises

11lbs 14 reps
11lbs 14 reps
15.5lbs 10 reps
15.5lbs 9 reps

Training time 48 minutes

**stocky121** · 11-02-2023, 03:39 PM

Cardio

Weighted walking 22lbs in backpack

3.18 miles
49:04workout time

Average heart rate 143 bpm
Max heart rate 162 bpm

Raining, windy and leafs all over the floor. sub 15 minute miles was not achievable this week.

**stocky121** · 11-03-2023, 08:57 AM

Leg day

Leg extensions

55lbs 16 reps
66lbs 14 reps
77lbs 12 reps
88lbs 10 reps

Lying leg curl

44bs 16 reps
55lbs 14 reps
66lbs 10 reps
66lbs 9reps

Calf raises

88lbs 18 reps
88lbs 18 reps
110lbs 15 reps
110lbs 15 reps

Squat

154bs 16 reps
176lbs 14 reps
209lbs 12 reps
242lbs 10 reps

Static lunges

22 lbs 10 reps
22 lbs 9 reps
22 lbs 9 reps

Workout time 50 minutes

**stocky121** · 11-06-2023, 02:51 PM

Pullday

Close grip low cable rows

100 lbs 16 reps
110 lbs 14 reps
120 lbs 12 reps
130 lbs 10 reps

Hex bar shrugs

101lbs 16reps
123lbs 14 reps
144lbs 12 reps
177lbs 10 reps

Seated Hammer curls

27.5lbs 16 reps
27.5lbs 16 reps
33lbs 10 reps
33lbs 10 reps

Straight bar deadlifts

176lbs 16 reps
198lbs 13 reps
231lbs 10 reps (using straps)
264lbs 8 reps (using straps)

Straight bar bicep curls

44lbs 16 reps
55bs 13 reps
55lbs 13 reps
66lbs 8 reps

Workout time 59 minutes

I’m starting to feel more comfortable now with the straps, cheers cy.

**Cylon357** · 11-06-2023, 04:26 PM

Originally Posted by stocky121

Pullday

Close grip low cable rows

100 lbs 16 reps
110 lbs 14 reps
120 lbs 12 reps
130 lbs 10 reps

Hex bar shrugs

101lbs 16reps
123lbs 14 reps
144lbs 12 reps
177lbs 10 reps

Seated Hammer curls

27.5lbs 16 reps
27.5lbs 16 reps
33lbs 10 reps
33lbs 10 reps

Straight bar deadlifts

176lbs 16 reps
198lbs 13 reps
231lbs 10 reps (using straps)
264lbs 8 reps (using straps)

Straight bar bicep curls

44lbs 16 reps
55bs 13 reps
55lbs 13 reps
66lbs 8 reps

Workout time 59 minutes

I’m starting to feel more comfortable now with the straps, cheers cy.

They are a God send for pulling movements!

Developing the forearms, eh,not so much.

Try them on the shrugs sometime. It's madness how much grip limits it.

**stocky121** · 11-07-2023, 03:27 PM

Cardio

Cross trainer

6 minutes warm up
30minutes working
9 minutes cool down

Max heart rate 169 bpm
Average 146 bpm

Time for a cold bath.

**stocky121** · 11-08-2023, 02:51 PM

Push day

Bench press

110 lbs 16 reps
132 lbs 14 reps
154 lbs 12 reps
176 lbs 7 reps

Incline bench

110lbs 11 reps
110lbs 10 reps
132lbs 7 reps
132lbs 7 reps

V handle tricep push downs

20lbs 18 reps
30lbs 14 reps
30lbs 14 reps
40lbs 12 reps

Single hand landmine press

77lbs 12 reps
88lbs 10 reps
88lbs 10 reps
92.5lbs 7 reps

Seated shoulder press

33lbs 14 reps
44lbs 10 reps
44lbs 10 reps
55lbs 7 reps

Workout time 54 minutes

**stocky121** · 11-09-2023, 03:27 PM

Cardio

Weighted walking 22lbs in backpack

3.20 miles
48:06 time

Average heart rate 141 bpm
Max heart rate 162 bpm

**stocky121** · 11-11-2023, 02:23 PM

Leg day

Leg extensions

55lbs 16 reps
66lbs 14 reps
77lbs 12 reps
88lbs 11 reps

Lying leg curl

44bs 16 reps
55lbs 14 reps
66lbs 10 reps
66lbs 10 reps

Calf raises

88lbs 18 reps
110lbs 15 reps
110lbs 15 reps
132lbs 10 reps

Squat

176bs 16 reps
198lbs 14 reps
220lbs 12 reps
253lbs 10 reps

Static lunges

22 lbs 10 reps
22 lbs 10 reps
22 lbs 9 reps

Workout time 52 minutes

Didn’t train last as i gave blood after work.

**stocky121** · 11-13-2023, 02:57 PM

Pull day

Rocky style lat pull downs

80lbs 16 reps
90lbs 14 reps
100lbs 12 reps
110lbs 10 reps

Bent over One handed dumbbell rows

55bs 16 reps
66lbs 14 reps
66lbs 14 reps
77lbs 12 reps

Ez bar bicep curls

42lbs 18 reps
53lbs 16 reps
64lbs 12 reps
75lbs 10 reps

Straight bar deadlifts

176lbs 14 reps
198lbs 12 reps
220lbs 10 reps
253lbs 8 reps

Standing cable pullover

20lbs 16 reps
20lbs 16 reps
30lbs 10 reps
30lbs 10 reps

Workout time 59 minutes.

**stocky121** · 11-14-2023, 04:38 PM

Cardio

Cross trainer

6 minutes warm up
30 minutes working
9 minutes cooldown

Average HR 141 bpm
Max HR 157 bpm

**stocky121** · 11-15-2023, 06:43 AM

Push day

Flat DB press

44lbs 16 reps
55lbs 13 reps
55lbs 13 reps
66lbs 10 reps

Incline DB press

44lbs 14 reps
44lbs 14 reps
55lbs 10 reps
55lbs 10 reps

Dips bodyweight

12 reps + 5.5lbs
12 reps +5.5lbs
10 reps + 11lbs
10 reps + 11lbs

Standing military press

55lbs 16 reps
66lbs 13 reps
66lbs 13 reps
77lbs 9 reps

DB side lateral raises

11lbs 14 reps
11lbs 14 reps
15.5lbs 10 reps
15.5lbs 10 reps

Training time 49 minutes

**stocky121** · 11-17-2023, 12:38 AM

Cardio

Weighted walking 22lbs in backpack

3.17 miles
47:42 minute time

Average heart rate 145 bpm
Max heart rate 163 bpm

Still carn’t get under an average of 15 minute miles with 22lbs

**stocky121** · 11-20-2023, 03:35 PM

Pullday

Close grip low cable rows

100 lbs 16 reps
110 lbs 14 reps
120 lbs 12 reps
130 lbs 10 reps

Hex bar shrugs

101lbs 16reps
123lbs 14 reps
144lbs 12 reps
167bs 10 reps

Seated Hammer curls

27.5lbs 16 reps
27.5lbs 16 reps
33lbs 10 reps
33lbs 10 reps

Straight bar deadlifts

176lbs 14 reps
198lbs 12 reps
220lbs 10 reps
253lbs 8 reps

Straight bar bicep curls

44lbs 16 reps
55lbs 14 reps
66lbs 12 reps
77lbs 10 reps

Workout time 58 minutes

I twisted my right ankle bad in early 2020. On Friday i was at the park with the kids after school, I was on the zip line with my son and pushed off with my foot and felt an agonising pain in my ankle. So i missed legs Friday and rested it the rest of the weekend. I’m still in pain with it certain ways i move my ankle, i tested it with the shrugs it seemed fine, and I’ve had no problem with deadlifts. I’ll see how cardio go’s tomorrow.

**wango** · 11-20-2023, 06:39 PM

Good luck with the ankle, glad it sounds a bit better!

**stocky121** · 11-20-2023, 10:57 PM

Cheers wango, i think that’s one of the reasons I’m training with higher reps. I’m petrified of injury.

**wango** · 11-21-2023, 10:50 AM

Originally Posted by stocky121

Cheers wango, i think that’s one of the reasons I’m training with higher reps. I’m petrified of injury.

Cheers Stocky! Lol, you’re the one talking about zip lines. I’ll stick with staying on the ground & preferably, only when it’s level. That way it doesn’t challenge my balance too much & I don’t fall over. That’s what petrifies me.

**stocky121** · 11-22-2023, 04:26 AM

Cardio

Cross trainer

6 minutes warm up
30 minutes working
9 minutes cooldown

Average HR 144 bpm
Max HR 165 bpm

No issue with ankle while training. Still a bit sore depending on which way I bend it.

**stocky121** · 11-22-2023, 03:31 PM

Push day

Bench press

110 lbs 16 reps
132 lbs 14 reps
154 lbs 12 reps
176 lbs 8 reps

Incline bench

110lbs 11 reps
110lbs 11 reps
132lbs 8 reps
132lbs 8 reps

V handle tricep push downs

30lbs 14 reps
30lbs 14 reps
40lbs 14 reps
40lbs 12 reps

Single hand landmine press

77lbs 12 reps
88lbs 10 reps
88lbs 10 reps
99bs 7 reps

Seated shoulder press

33lbs 16 reps
44lbs 12 reps
44lbs 12 reps
55lbs 8 reps

Workout time 54 minutes

**stocky121** · 11-24-2023, 02:14 AM

Cardio

Weighted walking 22lbs in backpack

3.19miles
47:42 workout time

Average heart rate 139 bpm
Max heart rate 160 bpm

I done it 14:55 average mile. It was further down at one point. But started creeping up towards the end

**stocky121** · 11-25-2023, 01:58 PM

Leg day

Leg extensions

55lbs 16 reps
66lbs 14 reps
77lbs 12 reps
93.5lbs 10 reps

Lying leg curl

44bs 16 reps
55lbs 14 reps
66lbs 10 reps
66lbs 10 reps

Calf raises

88lbs 18 reps
110lbs 15 reps
110lbs 15 reps
132lbs 10 reps

Squat

176bs 16 reps
198lbs 14 reps
220lbs 12 reps
253lbs 10 reps

Static lunges

22 lbs 10 reps
22 lbs 10 reps
22 lbs 10 reps

Workout time 54 minutes