Rob's strength journal - got 600kg now I'm hungry for more...

Yesterdays workout

Flat barbell bench press
1 x 12 60kg
1 x 6 97.5kg
1 x 5 97.5kg
2 x 6 95kg

Incline dumbell bench press
2 x 8 37.5kg
1 x 7 37.5kg
1 x 8 37.5kg - I will attempt the 40's next week.

Did 3 sets of cable rows ~ 10 reps

EZ curls
1 x 10 37.5kg
1 x 10 47.5kg
1 x 7 52.5kg
1 x 6 52.5kg

Dumbell preacher curls
1 x 8 20kg
1 x 10 17.5kg
1 x 14 15kg
1 x 10 15kg

Did squats about 6 days ago:
 managed to do 3 x 6 140kg and 2 x 160kg 170kg - fail


Yesterdays workout
Went to the gym tired from an 19 hr shift the day before.

Flat barbell bench
1 x 10 60kg
3 x 6 97.5kg
1 x 6 95kg

did 2 sents on incline dumbell bench
1 x 8 37.5kg
1 x 6 37.5kg - energy zapped so i stopped

dumbell hammer curls:
1 x 10 15kg
1 x 10 17.5kg

Then I ran out of time!

are you training for strength or looks?

Mostly strength, but I do like to have an aesthetic looking physique too!
Might concentrate more on strength when I reach a size I'm happy with.

Deadlifts
1 x 6 100kg
1 x 6 140kg
1 x 6 175kg
2 x 6 180kg - struggled with last rep on final set.

WG chins
4 x 6 bw+15kg

Cable rows
1 x 10 56kg
1 x 10 63kg
1 x 8 70kg
1 x 8 77kg

Flat barbell bench
1 x 12 60kg
1 x 6 100kg
2 x 6 100kg - last rep was assisted on all
1 x 6 95kg

Incline dumbell bench
3 x 6 40kg
1 x 8 37.5kg

db hammer curls
1 x 8 17.5kg
1 x 8 20kg
1 x 7 20kg
- ran out of time!

Squats
1 x 8 90kg
1 x 6 120kg
1 x 6 140kg
1 x 6 142.5kg - last rep wasn't parallel as i struggled on 5th.
2 x 6 140kg

Leg press - this is much harder than the 45 degree one..
1 x 10 180kg
1 x 10 200kg
1 x 10 220kg - had to really fight for this and felt dizzy afterwards.

did 2 sets 10 on quad extensions with full stack.

did 1 set of 18 reps calf raises, full stack, + 1 set of 15, quads were like jelly and affecting form.

Good workout all in all.

Good session today.

Push press
1 x 10 50kg
1 x 6 60kg
1 x 6 65kg
1 x 6 70kg - final rep felt hard
1 x 10 60kg
Noticeable improvement in technique, but still a fair way to go before it's nailed.

Seated dumbell press
1 x 5 32.5kg
2 x 8 30kg
1 x 9 27.5kg

Thought I'd give some powercleans a go.

Powercleans
1 x 5 60kg
1 x 3 70kg
1 x 80kg
1 x 90kg
Technique isn't great so I think 100+kg should be easy with improvment in my technique.

Side raises
1 x 12 15kg
1 x 10 15kg - had to rush so little rest between sets
1 x 12 12.5kg

Good session tonight.

Flat barbell bench press
1 x 10 60kg
1 x 6 100kg
1 x 3 105kg
1 x 110kg - easy
1 x 115kg. struggled but got it in the end.

Incline dumbell bench
3 x 6 40kg
1 x 7 37.5kg - getting tired

EZ curls. very strict and slow
1 x 10 37.5kg
3 x 8 42.5kg

Dumbell preacher curls
1 x 10 17.5kg
1 x 12 15kg - no rest  between sets, ran out of time so had to end the session.

Another great session!

Deadlifts
1 x 6 100kg
1 x 6 140kg
1 x 6 182.5kg - last rep was fairly hard.
1 x 200kg - flew up
1 x 210kg - hard but felt I had more in me
1 x 220kg! got it.. just, I did indeed have more in me ;)

WG chins
3 x 6 BW+15kg
1 x 7 BW+15kg - gonna work towards 4 x 7 on this, then onto 4 x 8 before moving onto 20kg

Seated low row machine
1 x 10 63kg
1 x 8 70kg
1 x 8 77kg
1 x 6 84kg - bit too heavy..
1 x 8 77kg

Good deads mate, I'm jealous.

cheers dude, the recent progress on these was rather unexpected, I just hope it continues.
 
Today I trained at LA fitness which didnt have an oly bar,the one I used, I assume weighed 10 kilos.
 
Flat barbell bench press
1 x 6 60kg (25kg of plates a side)
3 x 6 100kg - last rep on final sets were slightly assisted.
1 x 9 90kg
 
incline dumbell bench pres
1 x 7 40kg
1 x 6 40kg
2 x 10 34kg
 
dumbell hammer curls
1 x 8 18kg
3 x 8 20kg

Did a 45 min sinning class, it was pure torture, never again! lol

Push press
1 x 10 50kg
1 x 6 60kg
1 x 6 70kg
1 x 3 75kg
1 x 80kg
1 x 85kg - not far off a BW pp now!

Powercleans
1 x 8 60kg
1 x 5 80kg
1 x 85kg
1 x 90kg
100kg - fail I'll get this soon!

Seated db press
1 x 8 30kg
1 x 7 30kg
1 x 5 30kg - adjusted seat as wasnt comfy and this was even worse.
1 x 7 30kg - new bench.

Side raises
3 x 10 16kg

DB shrugs
3 x 10 50kg

Struggled today, Didn't have much sleep.

Squats
1 x 8 90kg
1 x 6 120kg
1 x 6 142.5kg
1 x 4 150kg
1 x 2 160kg - wasn't happy with depth on 1st rep.
1 x 6 140kg
1 x 15 100kg

Leg press machine - new gym so diff machine
1 x 10 190kg
2 x 10 200kg

Went for a 1/2 hour swim at the nice pool at the gym.

Flat barbell bench
1 x 12 60kg
2 x 6 100kg
1 x 4 105kg
1 x 2 110kg

Incline dumbell bench
3 x 8 40kg
1 x 7 40kg

Did 2 sets 10 of cable crossovers

Alternate hammer curls
1 x 6 22kg
1 x 8 20kg

Dumbell preacher curls
1 x 10 18kg
1 x 9 18kg
1 x 12 16kg

Went for a swim, sauna jacuzzi..

Poor session today, couldn't find my chalk so deads suffered hugely.

Deadlifts
1 x 8 100kg
1 x 6 140kg
1 x 4 180kg - grip went.
1 x 200kg - almost dropped bar due to grip going. decided to call it a day on these.

WG chins  - on a new chinning bar and for some reason the angle / width has made these harder.
3 x 7 bw+!0kg
1 x 6 bw+10kg

Did 4 sets of cable rows, 10 reps.

Can't complain at that mate, I don't think I'd get 180 off the floor without chalk.

Thank goodness for chalk eh!

Good solid session this evening

Flat barbell bench press
1 x 20 bar
1 x 12 60kg
3 x 6 100kg
1 x 110kg - easy
1  x 115kg, steady.. could have probably managed 117.5kg
1 x 3 105kg - failed on 4th rep.

Incline dumbell bench press
1 x 8 42kg
1 x 6 42kg
1 x 7 42kg
1 x 9 40kg
 - Getting stronger on these which is very encouraging!

Did 4 sets of 10 on cable crossovers.

Dumbell hammer curls
3 x 8 20kg
1 x 9 20kg

Dumbell preacher curls
1 x 10 18kg
1 x 8 18kg
2 x 10 16kg

Went for a swim  post workout.

Average session tonight.
Worked my shoulders.

Push press
1 x 10 50kg
1 x 6 60kg
2 x 6 70kg
1 x 5 70kg

Seated dumbell overhead press
1 x 8 30kg
1 x 6 32kg
1 x 5 32kg
1 x 5 30kg..?  got tired I guess

Side raises
3 x 10 16kg

Dumbell shrugs
3 x 10 50kg

Decent leg session tonight.

Squats
1 x 8 100kg
1 x 6 120kg
3 x 6 142.5kg - final reps were quite hard to grind out.
1 x 150kg - nice and deep
1 x 160kg again nice and deep.
1 x 20 100kg - felt hard was dizzy afterwards but defo had more reps in me.

Leg press machine
1 x 10 200kg
1 x 8 210kg
1 x 8 220kg
1 x 8 230kg - last rep was very slow and hard but got it in the end.

did 2 sets of calf raises,
had my pwo shake and went for a swim.