Hello, been meaning to start a training log here for a while so here we go!

Will post recent pics below. I'm a protege of The Mighty Stu Yellin who made a massive impression on my training/diet/lifestyle when he coached me recently. One of the best decisions i've ever made was hiring Stu. Looking foward to catching up with you guys!

Goal is simple - get as muscular as possible.

Before & After with Stu

Current Upper 1

Current Upper 2

Legs

Current Training is along the lines of:

Chest/Triceps
Back/Biceps
Shoulders
Legs
REPEAT

Most recent Back/Biceps was:

A1) One Arm Hammer Strength Seated Row - 32.5kg for 8 reps
A2) Meadows Row - 2 plates for 8 reps

B1) Straight Arm Pulldown - number 2 on stack for 8-10 reps
B2) Underhand Grip Pulldown - number 6 on stack for 8 reps

C) Rack Pull - 2 plates + 15kg per side for 3 reps

D1) Straight Arm Rope Pulldown - number 5 on stack for 8-10 reps
D2) Kneeling Rope Lat Pulldown - same weight, max reps
D3) Kneeling Rope Row to mid-chest - same weight, max reps
(2 sec pauses on every rep for all exercises)

E) Seated Alt DB Curls - 12.5kg's for 6-8 reps per side + max reps curling both at same time
F) Rope Hammer Curl - number 6 on stack (pausing at top)
Last exercise was either Cable Curl or Machine Preacher Curl

Most recent Chest/Triceps:

A) Dumbell Twist Press - 25kg's for 6 reps

B) Flat BB Press - 2 plates + 2.5kg per side for 4 reps
then a rest-pause set - 1 plate + 7.5kg per side for 8,5,4 reps

C) HS Press - 2 plates + 10kg per side for 5 reps

D) Machine Combo Press - number 5 on stack for 8-10 reps with normal grip, followed by max reps with no lockout with neutral grip

E) Rope Triceps - 10-15 reps rope pushdown, followed by max reps overhead extensions

F) Lying EZ Bar Extensions - 25kg fixed bar for 8 reps

Most recent Legs:

A) Heels Elevated Back Squat - 2 plates + 5 kg per side for 7 reps

B1) Lying Leg Curl - number 3 on stack for 8-10 reps, followed my max partial reps on number 2
B2) Seated Calf Raise - 35kg for 12 reps

C1) Leg Press - 3 plates + 15kg per side for 6-10 reps
C2) Bodyweight Squats - max reps

D1) Seated Leg Curl - 1 plate + 5kg per side for 6 reps
then a rest-pause set - 1 plate for 8,5,5 reps
D2) Donkey Calf Raise - didn't write down weight for 10-12 reps

Then I would have normally done Walking Lunge followed by either Trap Bar DL OR Leg Extensions for 2-3 sets, but I had a friend with me who was using the gym for the first time & I got distracted teaching him basic lifts in between sets.

Most recent Shoulders:

A1) Cable Lateral Raise - number 2 on stack for 10-15 reps
A2) Face Pull - number 7 on stack for 12 reps

B1) Seated Partial DB Lateral Raise - 16kg's for 10-12 reps
B2) Standing DB Lateral Raise - 6kg's for 8-10 reps

C) Machine Lateral Raise - 60lbs for 6 reps
then a drop set from 60lbs down to 30lbs and finishing with max partial reps

D) Seated Reverse Grip BB Press - 13.75kg's per side for 9 reps (no lockout)

E1) Chest Supported Partial Rear Delt Flye - 8kg's for 30ish reps
E2) Chest Supported Rear Delt Flye - 5kg's for 10 reps

If you're reading these and thinking, "Hey! That guy stole my exercise!" it's probably because I have. I'm a massive lurker and a shameless plagiarist. I'm also dim, and often late.

I'm joking.















































































Or am I?

Thanks for the support, gents! Having a read of your log's now so I can get an idea of who i'm talking to.

Spar4tee...18 years old?! Really?! FFS!! Outstanding.

And mmatt, i'm 6 feet tall & 205 lbs. Unfortunately i'm not working with Stu right now, we did 16 weeks together from Oct-Jan. I'm lone-rangering it at the minute.

Shoulders today:

A1) Cable Lateral Raise - number 2 on stack for 10-15 reps
A2) Face Pull - number 9 on stack for 12 reps

B1) Seated Partial DB Lateral Raise - 16kg's for 12 reps
B2) Standing DB Lateral Raise - 6kg's for 8-9 reps

C) Machine Lateral Raise - 60lbs for 9 reps
then down to 40lbs for max partial reps

D) Seated Reverse Grip BB Press - 15kg's per side for 10 reps (no lockout)

Wanted to stay and smash some rear delts but had to go get my haircut. Disappointing. Although I did progress on pretty much everything since last training shoulders. So I still won, morally.

mmatt, you're about as wide as I am tall! Why can't I have lats that block out the sun :-(

Training: Weapons Of Mass Seduction (arms)

3 circuits of...
A1) Tricep Rope Pushdown (pulling apart) - number 8 on stack for 10-13 reps
A2) Rope Pushdown (keeping together) - same weight, max reps
A3) Rope Overhead Extension - same weight, max reps
A4) Wide Grip Bicep Cable Curl - number 5 on stack for 11-12 reps
A5) Reverse Grip Cable Curl - same weight, max reps
A6) Close Grip Cable Curl - same weight max reps

B1) Close Grip Smith Machine Press - 25kg per side for 8 reps - smacked my head on the bar getting up from the last set :-(
B2) Standing DB Hammer Curl - 12kg's for 10 reps per side

C1) Machine Preacher Curl - 60lbs for 8-10 reps plus max top partials with same weight
C2) Close Grip Press Up - 10-12 reps

D1) EZ Bar Skullcrusher - 7.5kg per side for 10 reps
D2) Rope Hammer Curl - number 6 on stack for 10 reps

Legs:

A1) Leg Press - 3 plates + 15kg per side for 9 reps
A2) Bodyweight Squats - max reps

B1) Lying Leg Curl - number 3 on stack for 10 reps, followed my max partial reps (10-12) on number 2
B2) Seated Calf Raise - 42.5kg for 11 reps

C1) Walking Lunge - 10kg's for 8 reps per leg
C2) Leg Extension (toes pointing out) - number 3 on stack for 8 reps

D1) Seated Leg Curl - 1 plate + 5kg per side for 8 reps
then a rest-pause set - 1 plate for 10,6,6 reps
D2) Donkey Calf Raise - didn't write down weight for 12-13 reps

E) Heels Elevated Back Squat - 2 plates per side for 6 reps

*Increased reps from last time on Leg Press, BW Squats, Lying Leg Curl, Seated Leg Curl & Donkey Calves
*Increased weight on Seated calves
*Back squat stayed the same

Off on holiday in 2 days. Will snap a pic beforehand hopefully.

Just Back today:

A1) One Arm Hammer Strength Seated Row - 35kg for 7 reps per side
A2) Meadows Row - 2 plates + 2.5kg for 7 reps per side

B1) Straight Arm Pulldown - number 2 on stack for 8 reps
B2) Underhand Grip Pulldown - number 7 on stack for 8 reps

C) Seated Row (double contraction at top) - number 6 on stack for 7 reps

D1) Straight Arm Rope Pulldown - number 5 on stack for 8-10 reps
D2) Kneeling Rope Lat Pulldown - same weight, max reps
D3) Kneeling Rope Row to mid-chest - same weight, max reps
(2 sec pauses on every rep for all exercises)

Improved from last time in weight on HS Row, Meadows Row & Underhand Grip Pulldown.

Son, I am proud.

Last workout before holiday tomorrow as it's an evening flight out. Will do the mandatory pre-beach chest/arms session and snap a pic hopefully.

Upper 1

Upper 2

Both pics taken pre-training this morning at 205 lbs.

Chest/Arms:

A) Dumbell Twist Press - 25kg's for 8 reps

B) Flat BB Press - 2 plates + 5kg per side for 3 reps
then a rest-pause set - 1 plate + 10kg per side for 9,6,4 reps

C) HS Press - 2 plates + 10kg per side for 7 reps

D) Meadows' Machine Combo Press - number 5 on stack for 8 reps with normal grip, followed by max reps with no lockout with neutral grip

3 circuits of...
E1) Tricep Rope Pushdown (pulling apart) - number 4 on stack for 12-14 reps
E2) Rope Pushdown (keeping together) - same weight, max reps
E3) Rope Overhead Extension - same weight, max reps
E4) Wide Grip Bicep Cable Curl - number 3 on stack for 11-12 reps
E5) Reverse Grip Cable Curl - same weight, max reps
E6) Close Grip Cable Curl - same weight max reps

F1) EZ Bar Skullcrusher - 25kg fixed bar for 8 reps
F2) Seated Alternating DB Curl - 12.5kg's for 7-10 reps per side

Weight increased on Flat Bench (incl Rest-Pause set), and rep increases on Twist Press & HS Press.

Sorry bit rushed, cab for airport leaves in a few hours and I haven't started packing. Jake, enjoy Ibiza mate. Hope everyone's training goes well too. See you in a week.