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?

**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.

**stronglikewood** · 03-04-2009 01:57 AM

I'm meant to go to the gym today, but unless I wake up and my leg is better then I don't think I'm going to be able to! I woke in the morning and my left calf felt as if was severely strained. I can't walk right and putting my foot flat on the ground is nigh on impossible. I can't believe I did this in my sleep. I did have bad doms in my calves from tuesday, but this is a very strange injury! I might be able to hobble to the gym as I plan on doing back/chest. It'd be a shame to miss out on a session when I feel excited about training again, plus the weekends are planned rest days so I can always bang out one more day, then put my feet up.

The diet has been absolutely dreadful for over a week now. Pizzas, burgers, curry and a lot of chocolate. I'm getting great pumps at the gym and I have definately gained weight though! Must be alright then?

To be fair though, I've been eating red meat, veggies,fruits, eggs and cheese aswell. So not all bad but needs to be a bit cleaner on the chocolate front as a few burgers and pizza on a bulk isn't all that bad a few times a week. But I've had one heck of a sweet tooth for a couple of days now. will get back on track.