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

Great session tonight, smashed my pb 1rm on deadlift finally!

Deadlift
1 x 6 60kg
1 x 3 100kg
1 x 3 140kg
1 x 3 160kg
1 x 6 192.5kg
1 x 210kg - easy, could have repped but I wanted to smash my 1rm
1 x 225kg! new pb!
Almost 2.5 x bodyweight (mine is currently 91kg. so need 227.5kg at my current BW.)

WG chins
1 x 7 BW+10kg
1 x 8 BW+10kg
2 x 7 BW+10kg

Cable row machine
1 x 7 70kg
3 x 8 65kg

Dumbell pullovers
1 x 8 42kg
3 x 6 42kg

Great PB mate, I'm jealous, some good benching too.

Cheers, the reduced consumption of alcohol is definatley showing its effects.

Flat barbell bench
1 x 12 60kg
1 x 3 105kg - felt heavy.. triceps still have doms from the pullovers two days ago.
1 x 3 112.5kg
1 x 2 112.5kg
2 x 3 110kg

Incline dumbell bench
4 x 6 44kg

Completed 3 sets of cable rows - 10 reps.

Alternate dumbell hammer curls
1 x 8 18kg
1 x 6 26kg
2 x 8 24kg

Dumbell preacher curls
2 x 10 20kg
1 x 12 18kg
1 x 14 18kg

Squats
1 x 6 60kg
1 x 3 100kg
1 x 6 125kg
1 x 6 152.5kg - really hard.
3 x 3 160kg
1 x 2 170kg
1 x 175kg
1 x 180kg - wasn't happy with depth on this one.
again no spotter so can't risk a fail.
1 x 20 120kg stupidly difficult, i was exhausted after this effort!

Did 3 sets of calf raises and then called it a day due to time constraints.

Barbell push press
1 x 10 40kg
1 x 3 60kg
1 x 3 70kg
1 x 3 75kg
1 x 3 80kg

Dumbell shoulder press
1 x 7 34kg
2 x 6 34kg
1 x 11 28kg

Lateral raises
3 x 12 16kg

Dumbell shrugs
3 x 12 50kg

Not a fantastic session, deit hasn't been 100% the past 2 days or so and it shows!

Flat barbell bench
1 x 12 60kg
1 x 3 80kg
1 x 3 100kg
1 x 3 112.5kg
1 x 2 112.5kg - failed on 3rd rep.
1 x 3 110kg
1 x 2 110kg

Incline dumbell bench
3 x 6 44kg
1 x 5 44kg

Did 3 sets of cable crossovers

Dumbell hammer curls
1 x 8 18kg
1 x 6 26kg
1 x 8 24kg

Dumbell preacher curls
1 x 10 20kg
1 x 8 22kg - this felt a LOT harder than the 20kg
1 x 10 20kg
1 x 15 18kg last rep very tough.

Deadlift
1 x 6 60kg
1 x 6 100kg
1 x 3 140kg
1 x 180kg
1 x 200kg
2 x 3 205kg
1 x 4 205kg

WG chins
3 x 7 BW+10kg
1 x 8 BW+10kg

Low row machine
1 x 8 65kg
2 x 6 70kg
1 x 8 70kg

Did some machine called high pull. seems to hit the lats well.
1 x 8 100kg
1 x 6 110kg
1 x 6 120kg

Dumbell pullovers
2 x 8 34kg - going light on these for now.

Bench press
1 x 12 60kg
1 x 3 100kg
1 x 3 112.5kg
4 x 1 120kg - each one progressivley more difficult, the last one I struggled with.

Dumbell incline bench
1 x 5 46kg - always wanted to dumbell bench my bodyweight. noit quite a full set though.
3 x 6 44kg

Did 3 sets of 10 on cable crossovers

2 set of 20 + 2 sets of 8 on cable curls

EZ curls
2 x 10 22kg
2 x 12 20kg

Tonights session:

Squats
1 x 6 60kg
1 x 6 100kg
1 x 3 130kg
1 x 3 150kg
3 x 3 162.5kg

Did 3 sets of 10 on the leg press machine (full stack)
Also 3 sets of 15 on calf raises.
1 x 15 135kg

Barbell push press
1 x 10 50kg
1 x 3 60kg
1 x 3 70kg
3 x 3 80kg

Seated dumbell shoulder press
1 x 6 34kg
2 x 7 34kg
1 x 6 34kg

Side raises
2 x 10 18kg
1 x 12 16kg

Dumbell shrugs
3 x 12 50kg

Good session on flat bench, finished 4 sets of 3 on 112.5kg for the first time and grabbed a new 1 rep pb!  Dissapointing on db bench though.

Flat barbell bench press
1 x 12 60kg
1 x 3 80kg
1 x 3 100kg
4 x 3 1125kg!
1 x 120kg - easy, thought I'd attempt a pb.
1 x 125kg! new pb.  Fantastic.

Incline dumbell bench press
1 x 5 46kg
1 x 5 44kg - dissapointing.
1 x 10 40kg

Dumbell preacher curls
1 x 10 18kg
2 x 8 22kg
1 x 10 20kg

yesterdays session:

Deadlifts
1 x 6 60kg
1 x 3 100kg
1 x 2 140kg
1 x 160kg
1 x 180kg
1 x 200kg
1 x 210kg
227.5kg - fail. got the bar to about knee height.

Wide grip chins
1 x 8 bw+10kg
1 x 4 bw+20kg
1 x 8 bw+10kg
1 x 3 bw+20kg

Row machine
1 x 8 70kg
2 x 6 75kg
1 x 8 70kg

Lat pulldown machine
3 x 8 130kg

Great bench PB Rob.

Thank you very much Sir!
Looks like my end of year goals are still a possibility, if I really go balls out I think I can make them:
bench 130, 6 rep 105 - already achieved.
deadlift 230, 6 rep 200
squat 190, 6 rep 160  - can't see this happening, but we'll see!

Tonights session.

Flat barbell bench press
1 x 12 60kg
1 x 3 80kg
1 x 2 100kg
1 x 110kg
1 x 120kg
2 x 1 122.5kg
1 x 120kg - attempted a 2nd rep but failed.
1 x 7 100kg, first few reps very easy, but damn this got heavy quick!

Dumbell incline press
1 x 6 44kg
1 x 4 44kg. ren out of steam.
1 x 9 40kg

Did 3 sets of cable crossovers.

Dumbell hammer curls
1 x 8 18kg
2 x 8 22kg
1 x 10 22kg

Dumbell Preacher curls
2 x 8 22kg
1 x 10 20kg
1 x 12 20kg

Tonights session:

Squats
1 x 6 60kg
1 x 4 100kg
1 x 3 120kg
1 x 2 140kg
1 x 1 150kg
2 x 3 165kg
1 x 2 170kg
1 x 1 180kg - again depth not 100%.  Could do with a spotter to give me confidence to go deeper.


Leg press machine
3 x 10 300kg

3 sets of calf raises.

Barbell push press
1 x 10 40kg
1 x 6 60kg
1 x 3 70kg
1 x 3 80kg
1 x 4 80kg
2 x 3 80kg

Seated dumbell shoulder press
1 x 6 34kg
1 x 7 34kg
2 x 6 34kg

Lateral raises
1 x 12 16kg
2 x 10 18kg

Dumbell shrugs
2 x 12 50kg

Flat barbell bench press
1 x 12 60kg
1 x 3 80kg
1 x 3 100kg
4 x 2 115kg - wanted 3 but it just wasn't happening.  only just got second rep on the last set.

Dumbell incline Bench
1 x 7 44kg
2 x 6 44kg
1 x 5 44kg - getting tired

Did a few sets of Cable curls and EZ preacher curls to finish off.

Todays workout.

Deadlifts
1 x 6 60kg
1 x 4 100kg
1 x 3 140kg
1 x 2 160kg
1 x 180kg
1 x 200kg
2 x 3 207.5kg
1 x 4 207.5kg!

WG chins
1 x 8 BW+10kg
1 x 6 BW+16kg
2 x 6 BW+14kg

Low row machine
1 x 8 75kg
1 x 6 80kg - form was a little off on final two reps.
1 x 8 75kg

Lat pulldown machine
1 x 8 130kg
2 x 8 125kg

A quick session tonight.

Flat barbell bench
1 x 12 60kg
1 x 3 80kg
1 x 2 100kg
1 x 110kg
4 x 1 120kg

Incline dumbell bench
2 x 7 44kg
2 x 6 44kg

Another short session.

Squats
1 x 8 60kg
1 x 4 100kg
1 x 3 120kg
1 x 3 140kg
1 x 3 160kg
2 x 3 167.5kg
1 x 20 125kg - almost killed me.

Did a few sets of calf raises and leg press.