My training diary

**stronglikewood** · 30-03-2009 06:26 PM

Today I joined a new gym and so i'm going to keep this diary. I want it to keep going a bit longer than some of my previous ones.

I'm going to follow a basic BB split as I want to gain size and generally keep in shape.

Back/Chest
Legs
Shoulders/Arms
Rest
repeat

I'll be going to the gym 3-4 times each week between monday and friday so the rest day(s) will alter each week from monday-friday, but with weekends always off.

Today was pretty good but nothing spectacular.

(30-60s rest)
BW Pull ups
10x3- got 24 good reps and 5 negs
BW Dips
6x5- got everything
40kg Incline smith bench
3x10- got 10,8,7
40kg Smith Pendlay row
3x10- got 10,8,7
10,8kg Incline flyes
2 sets- 6,10
20kg,18kg dumbell rows
2 sets- 6,10

That was that

**Ianlenin76** · 30-03-2009 07:08 PM

Best of luck with this SLW - how did you find Pendlay Rows on the Smith? I've just started doing these free bar and wondered if you did them in the Smith by choice or necessity?

**LionHair** · 30-03-2009 11:38 PM

Subscribed

**stronglikewood** · 31-03-2009 12:10 PM

Ian- I chose the smith because I think it a good bit of equipment. Yesterday I could've used a barbell and done flat bench and rows but I like the fact that the smith keeps the weight targeted on the right muscle and form strict. I can really focus on isolating and pumping up the muscle I want to hit with the smith.

Lionhair- Thanks!

Legs later, featuring some sort of smith squats.

**stronglikewood** · 31-03-2009 09:41 PM

LEGS

(60-90s rest)
60kg smith front squats
4x8- got 8,8,5,5
60kg/70g smith rdl
4x8- got 8,8,8,8
10kg dumbell lunge
3 sets- 6,6,5
20kg standing smith calf raises
4 sets- 15,15,15,13

Well this is the most intense leg workout i've done in a while as I rested nearer the 60s mark between everything. I had a crazy pump and was hobbling a bit with how heavy my legs felt.

**allan5790** · 31-03-2009 09:48 PM

Good luck mate. You training in glasgow?

**stronglikewood** · 31-03-2009 10:52 PM

hi Allan, yeah i'm back over and training in Bannantynes in the city centre for 3-4 months. I got a membership for 3months as they're closing at the end of July. Then I'm moving to a new gym called Eden Fitness which opens at the end of July on a 6 month contract. So sorted to train!

**Was_once_fat_dave** · 31-03-2009 11:36 PM

controversional with the smiths there slw??

**stronglikewood** · 01-04-2009 01:18 AM

maybe... but I like the smith! And training for me now is about getting/staying in shape and enjoying exercise again. Even if I use the smith a lot, if I add 40kg to each exercise, I will gain size with a good diet. I could do clean and front squat next time with the oly bar, which I didn't think about at that time! The same goes for RDLs aswell, but to make my training fun I'm going to need variety.

**stronglikewood** · 01-04-2009 07:32 PM

Shoulder and arms

30-60s rest
BW Chins
5,5,4,3 and 2 negs
14kg standing db press
12,9,7 and 3 push press
BW bench dips
12,9,9
10kg db curl
12,6,6 and 6 cheats
15kg cable curl
14,12,8
20kg press downs
15,14,12
6kg standing lateral raises
10,10,10
standing band rotations after each set
5,4,3

I just went in there and used whatever was free. I didn't think too much about what I was going to do, I just wanted to get in enough reps and sets. Will plan it a bit more next time.

I'm not sure how long these sessions are taking but I think 30 minutes max.