Steigs - Training Log

Training Logs
202

16 August

Weight - 96.6kg

Squats (Down to pins and 1 second hold) 4 sets: (Warm up 60kg 8 120kg 4) 120kg 8 8 8 8
20 degree incline db press 4 sets: 36kg 8 8 8 8

Incline BB Bench 3 sets: 70kg 8 8 8
Raised toe DB RDL 3 sets: 28kg db 8 8 8

Incline Cable Fly 3 sets: 73kg 8 8 8
Leg Extension 3 sets: 84kg 10 10 10

203

19 August

Lat Pull Down - 3 sets: 75kg 6 10 10 82kg 10 10
BB Hip Thrusters off pins - 3 sets: 100kg 6 10 10 10

Cable Low Row PG - 3 sets: 82kg 10 10 10
Hammie Curls - 3 sets: 61kg 10 10 10

Seated Rear Delt Flys - 3 sets: 9kg 15 15 15
Seated DB Bicep Curls - 3 sets: 14kg 10 10 10
Incline Bench DB Skull Crushers - 3 sets: 13kg 10 10 10

3 sets of prowler pushes (100kg)

204

20 August

Weight - 96.5kg

Squats (Down to pins and 1 second hold) 4 sets: (Warm up 60kg 8 100kg 6) 130kg 8 8 8 8
20 degree incline db press 4 sets: 36kg 8 8 8 8

Incline BB Bench 3 sets: 75kg 8 8 8
Raised toe DB RDL 3 sets: 30kg db 8 8 8

Incline Cable Fly 3 sets: 63kg 10 10 10
Leg Extension 3 sets: 84kg 10 10 10
Crunches 3 sets: 10 10 10

205

9 September

Weight - 96.6kg

After taking much of August off, first for a belated honeymoon and then for a fortnight back home, today was the first session back in the gym. 16 November has been fixed as the target date for 7% or better. Time to get cracking. A little over 9 weeks to nail the diet, up the cardio and focus on hypertrophy.

Need to re-start the running too after a summer off (simply too hot and humid here in the summer months to want to contemplate long runs); have a half marathon on 7 December followed by a Tough Mudder on 8 December to focus the efforts.

Chest supported row db - 4 sets: 26kg 8 28kg 8 8 8
Split BB squats - 4 sets: 60kg 8 8 8 8

Lat pull down - 72kg: 8 8 8 8
Flat DB Bench: 32kg 8 8 8 8

Incline Hypers DB - 16kg: 8 8 8 8
Skull crushers DB - 12kg: 8 8 8 8

Prowler pushes - 100kg: 1 set length of the gym x 2

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206

BB Back Squat - 4 sets: (Warm up 60kg 8 100kg 3) 120kg 8 8 8 125kg 8
BB Incline Bench - 4 sets: (Warm up 60kg 8 70kg 3) 70kg 8 8 8 75kg 8

Chest Supported DB Row - 3 sets: 32kg 8 8 8
Hammie Leg Curls - 3 sets: 52kg 8 59kg 8 8

20 degree incline DB Bench - 3 sets: 32kg 8 8 6
Lat Pull Down NG - 3 sets: 8 8 8

Seated DB Lat Raises - 3 sets: 6kg 8 8 8
Seated DB Lat Raises Halfway - 3 sets: 10kg 8 8 8

207

13 September

BB Rack Pulls - 3 sets: (60kg 8 100kg 10) 120kg 8 8 8
BB Flat Bench - 3 sets: (60kg 8 80kg 8) 90kg 8 8 8 (last 2 forced)

Leg Press - 3 sets: 160kg 10 10 10
Seated Row NG - 3 sets: 68kg 10 10 10

BB Hip Thrusters from pins - 3 sets: 100kg 10 10 10
Seated Cable Flyes - 3 sets: 73kg 10 10 10

DB Seated Bicep Curls - 2 sets: 12kg 10 10
Reverse Crunches - 2 sets: 10 10

208

16 September

BB Back Squats - 3 sets: (Warm up 60kg 8 100kg 6 120kg 2) 120kg 10 10 10
DB 20 Degree Incline Bench Press - 3 sets: (Warm up 28kg 8 30kg 6 30kg 2) 30kg 10 10 10

Chest Supported DB Row - 3 sets: 30kg 10 10 10
Hammie Leg Curls - 3 sets: 48kg 10 10 10

Lat Pull Down NG - 3 sets: 61kg 10 10 10
20 Degree BB From Pins - 3 sets: 60kg 10 10 9

Seated Lat Raises - 1 set: 7kg 10
Seated Lat Raises Half Way - 1 set: 11kg 10

209

18 September

Weight - 95.7kg

BB Rack Pulls - 3 sets: (Warm up 60kg 10) 100kg 10 130kg 8 8
BB Flat Bench - 3 sets: (Warm up 60kg 10) 90kg 10 9 8

Leg Press - 3 sets: 160kg 10 10 10
Mag Grip Lat Pull Down - 3 sets: 73kg 10 10 10

BB Hip Thrusters from pins - 3 sets: 100kg 10 10 10
Seated Cable Flyes - 3 sets: 64kg 10 10 10

Tricep Cable Pull Downs - 3 sets: 10 10 10
Seated Machine EZ Bar Bicep Curls - 3 sets: 32kg 10 10 10

210

20 September

Weight - 96.0kg

BB Back Squats - 3 sets: (Warm up 100kg 5 125kg 2) 125kg 10 10 10
DB 20 Degree Incline Bench Press - 3 sets: (Warm up 30kg 5) 30kg 10 32kg 10 10

Chest Supported DB Row - 3 sets: 32kg 10 10 10
Hammie Leg Curls - 3 sets: 50kg 10 52kg 10 10

Lat Pull Down NG - 3 sets: 68kg 10 10 10
20 Degree DD From Pins - 3 sets: 65kg 10 10 10

Seated Lat Raises - 3 sets: 7kg 10 10 10
Seated Lat Raises Half Way - 3 sets: 11kg 10 10 10

211

23 September

Weight - 95.9kg

BB Rack Pulls - 3 sets: (Warm up 100kg 5 130kg 2) 130kg 8 8 8
BB Flat Bench - 3 sets: (Warm up 60kg 5 90kg 2) 90kg 9 8 7

Leg Press - 3 sets: 160kg 10 10 10
Mag Grip Seated Row - 3 sets: 75kg 10 10 10

BB Hip Thrusters from pins - 3 sets: 110kg 10 10 10
Seated Cable Flyes - 3 sets: 64kg 10 10 10

Tricep Cable Pull Downs - 3 sets: 10 10 10
Seated Machine EZ Bar Bicep Curls - 3 sets: 32kg 10 10 10

212

24 September

Weight - 96.0kg

4km run - 20 minutes

25 September

Weight - 96.1kg

BB Back Squats - 3 sets: (Warm up 100kg 5) 125kg 8 8 8
DB 20 Degree Incline Bench Press - 3 sets: (Warm up 32kg 5) 32kg 8 8 8

Chest Supported DB Row - 3 sets: 32kg 10 10 10
Hammie Leg Curls - 3 sets: 52kg 10 10 10

Lat Pull Down NG - 3 sets: 66kg 10 10 10
20 Degree BB From Pins - 3 sets: 70kg 10 10 9

Seated Lat Raises - 3 sets: 7kg 10 10 10
Seated Lat Raises - 3 sets: 11kg 10 10 10

213

27 September

Weight - 95.9kg

BB Rack Pulls - 3 sets: (Warm up 100kg 5) 130kg 10 10 10
BB Flat Bench - 3 sets: (Warm up 90kg 5) 90kg 10 10 9

Leg Press - 3 sets: 170kg 10 10 10
Mag Grip Seated Row - 3 sets: 77kg 10 10 10

BB Hip Thrusters From Pins - 3 sets: 130kg 10 10 10
Seated Cable Flys - 3 sets: 73kg 10 10 10

Tricep Cable Pull Downs - 3 sets: 10 10 10
Seated Machine EZ Bar Bicep Curls - 3 sets: 32kg 10 10 10

214

28 September

Run - 4km - 20 minutes

29 September

Run - 4km - 25 minutes

30 September

Weight - 95.1kg

BB Back Squat - 3 sets: (Warm up 100kg 6) 120kg 10 10 10
Flat BB Bench - 3 set: (Warm up 80kg 6) 90kg 10 10 10 (Clearly I hadnā€™t yet woken up and blended my programmes!)

Chest Supported DB Row - 3 sets: 34kg 10 10 10
Hammie Leg Curl - 3 sets: 52kg 10 10 10

Lat Pull Down Mag Grip - 3 sets: 66kg 10 10 10
20 Degree BB From Pins - 3 sets: 70kg 10 9 8 (Think the mix up earlier on in my programme affected me here)

Seated Lat Raise - 3 sets: 7kg 10 10 10
Seated Lat Raise Halfway - 3 sets: 12kg 10 10 10

215

1 October

30 minute run

2 October

Weight - 96.1kg

BB Rack Pulls - 3 sets: (Warm up 130kg 9) 130kg 10 10 10
BB Flat Bench Press - 3 sets: (Warm up 90kg 5) 10 10 9

Leg Press - 3 sets: 170kg 10 10 10
Mag Grip Seated Row - 3 sets: 77kg 10 10 10

BB Hip Thrusters From Pins - 3 sets: 120kg 10 10 10
Seated Cable Flys - 3 sets: 73kg 10 10 10

Tricep Cable Pull Downs - 3 sets: 10 10 10
Seated Machine EZ Bar Bicep Curls - 3 sets: 35kg 10 10 10

20 minute run

216

3 October

Weight - 94.7kg

Run - 30 minutes

217

4 October

Weight - 94.4kg

BB Back Squat - 3 sets: (Warm up 100kg 6) 120kg 10 10 122.5kg 10
DB Incline Bench - 3 sets: (Warm up 32kg 6) 32kg 10 10 10

Chest Supported DB Row - 3 sets: 34kg 10 10 10
Hammie Leg Curls - 3 sets: 59kg 10 10 10

Lat Pull Down NG - 3 sets: 63kg 10 10 10
20 Degree BB From Pins - 3 sets: 70kg 10 10 9

BF at 9.5% today

218

7 October

Weight - 95.4kg

BB Rack Pulls - 3 sets: (Warm up 100kg 6) 120kg 10 10 10
BB Flat Bench Press - 3 sets: (Warm up 95kg 5) 95kg 10 8 8

Leg Press - 3 sets: 180kg 10 10 10
NG Lat Pull Down - 77kg 10 10 10

BB Hip Thrusters From Pins - 3 sets: 120kg 10 10 10
Seated Cable Flys - 3 sets: 73kg 10 10 10

Tricep Cable Pull Downs - 3 sets: 10 10 10
Seated Machine EZ Bar Bicep Curls Single Arm - 3 sets: 10 10 10

219

11 October

Weight - 94.7kg

Really been struggling this week. Seem to have jarred something in my lower back (Q1 is locked up tighter than a tight thing) and havenā€™t been able to train for Tuesday and Thursday. Instead it has been rehab stretching and lots (and lots) of long walks. Havenā€™t even been able to run.

I have a photo shoot in 5 weeks and it is getting me down that Iā€™m incapacitated this close. Really hopeful that it will sort itself out over the weekend and Iā€™ll be able to hit the ground running again on Sunday morning.

Also having to deal with the fact that it is my wifeā€™s birthday tomorrow - she is working to the same cut and I want to find a way to spoil her and give her a treat without making her freak that her macros are shotā€¦at the moment Iā€™m thinking protein pancakes with a candleā€¦

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220

14 October

Weight - 94.1kg

Gently session to see how my back felt - getting there, but still tender.

221

16 October

BB Back Squats - 3 sets: (Warm up 60kg 10) 100kg 10 10 10
DB Incline Bench - 3 sets: (Warm up 30kg 10) 30kg 10 10 10

Chest Supported DB Row - 3 sets: 34kg 10 10 10
Hammie Leg Curls - 3 sets: 48kg 10 10 10

Lat Pull Down NG - 3 sets: 58kg 10 10 10
Incline DB Bench Press - 3 sets: 32kg 10 10 10

Lat Raises DB - 3 sets: 7kg 10 10 10
Lat Raises Half Way DB - 3 sets: 14kg 10 10 10 (much more reduced movement / range)