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

Decided to take a week off s i've been feeling worn down in the last week of training.
going to be performing slightly higher reps over the next few weeks to mix things up a bit.

Flat barbell bench
1 x 12 60kg
3 x 8 95kg

Incline dumbell bench
3 x 8 40kg

Squats
1 x 10 80kg
1 x 8 120kg
1 x 8 130kg

Dumbell preacher curls
1 x 10 16kg
2 x 8 20kg 

Yesterdays session was fairly easygoing.

Push press
1 x 8 40kg
3 x 8 60kg

Seated dumbell shoulder press
2 x 8 30kg
1 x 10 30kg - last rep was a bit of a cheat.(didn't go below paralell)

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

Flat barbell bench press
1 x 12 60kg
3 x 8 97.5kg

Incline dumbell press
1 x 7 42kg
1 x 6 42kg
1 x 8 40kg - only just.

Did 3 sets of 10 on cable crossovers.

Alternate dumbell hammer curls
1 x 10 14kg
3 x 10 20kg

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

Deadlifts
1 x 6 60kg
1 x 6 100kg
1 x 6 140kg
1 x 6 160kg
1 x 6 180kg

WG chins
4 x 7 BW + 10kg

Low row machine
3 x 8 65kg

Session from 3 days ago: (28/12)

Flat barbell bench
1 x 12 60kg
1 x 8 97.5kg
1 x 8 100kg
1 x 6 100kg...

Squats
1 x 8 80kg
1 x 8 120kg
1 x 8 130kg
1 x 8 140kg

Incline dumbell bench
2 x 8 40kg
1 x 9 40kg

Dumbell hammer curls
1 x 10 16kg
1 x 10 22kg

Dumbell preacher curls
1 x 10 20kg
1 x 10 18kg

Session two nights ago (29/12)

Barbell push press
1 x 8 40kg
3 x 8 62.5kg

Seated dumbell overhead press
3 x 8 30kg

Lateral raises
2 x 8 18kg
1 x 10 16kg

Flat barbell bench
1 x 12 60kg
1 x 8 100kg
1 x 7 100kg
1 x 5 100kg - didn't rest long enough for this set.

Squats
1 x 8 80kg
1 x 8 120kg
1 x 8 140kg
1 x 8 145kg
1 x 2 150kg
1 x 2 160kg
1 x 2 170kg

Incline dumbell bench
3 x 9 40kg

Ez curls
1 x 10 bar + 20kg
1 x 8 bar + 40kg
1 x 6 bar + 40kg

Dumbell preacher curls
3 x 10 20kg

Some really strong sessions lately Rob.

Session from a few days ago.

Deadlifts
1 x 8 60kg
1 x 6 120kg
1 x 6 140kg
1 x 6 160kg
1 x 6 180kg

Wide grip chins
3 x 8 BW+10kg

Low rows
1 x 8 70kg
1 x 8 65kg
1 x 10 65kg

Did a few sets of lat pulldowns.

Session from two days ago.

Flat barbell bench
1 x 12 60kg
1 x 8 100kg
1 x 3 110kg
2 x 1 120kg
1 x 10 90kg

Incline dumbell bench
1 x 7 42kg
1 x 5 42kg
1 x 8 40kg

Cable crossovers
1 x 10 22.5kg
2 x 10 20kg

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

Dumbell preacher curls
2 x 10 20kg

Todays session

Barbell push press
1 x 8 40kg
3 x 8 65kg

Squats
1 x 8 60kg
1 x 8 110kg
1 x 8 130kg
2 x 8 147.5kg

Seated dumbell overhead press
2 x 8 30kg
1 x 9 30kg

sesh from 2 days ago

Deadlifts
1 x 6 100kg
1 x 6 140kg
1 x 6 160kg
1 x 6 180kg
1 x 6 190kg
1 x 210kg

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

Low row
1 x 8 70kg
1 x 8 65kg
1 x 10 65kg

Did 3 sets of lat pulldowns

Session from yesterday

Flat barbell bench
1 x 12 65kg
2 x 6 100kg - wtf just seemed to run out of steam.
1 x 7 100kg.

Barbell squats
1 x 8 90kg
1 x 8 110kg
1 x 8 130kg
1 x 8 147.5kg
1 x 2 160kg

Incline dumbell bench
1 x 8 42kg
1 x 7 42kg
1 x 1q0 40kg

Dumbell preacher curls
3 x 9 22kg

Todays session

Push press
1 x 8 50kg
3 x 8 67.5kg

Seated shoulder press
1 x 8 32kg
1 x 7 32kg
1 x 8 30kg

Side raises
1 x 10 18kg
1 x 8 20kg - slight cheat on last rep.
1 x 10 18kg

Todays session

Deadlifts
1 x 8 60kg
1 x 6 100kg
1 x 6 140kg
1 x 6 180kg
1 x 5 192.5kg
1 x 215kg

WG chins
3 x 8 BW+10kg

Low row
3 x 8 70kg

Did 3 sets of 8 on lat machine, full stack.

Nice 215 Rob.

Todays session:

Squats 1 x 8 80kg
1 x 8 110kg
1 x 4 130kg
2 x 8 147.5kg
1 x 160kg
1 x 170kg
1 x 175kg (got the rep but depth was out by around an inch.
1 x 12 135kg

Did 2 sets of calf raises.

Today's session
Push press 1 x 8 50kg
2 x 8 70kg
1 x 7 70kg

Seated dumbell press
2 x 7 32kg
1 x 7 30kg

Side raises
3 x 10 20kg

Poor session  today. seem to up ands down on bench like a yo-yo!

Flat barbell bench
1 x 12 60kg
1 x 7 100kg
1 x 2 110kg
1 x 120kg
1 x 122.5kg

Incline dumbell bench
1 x 7 42kg
1 x 6 42kg
1 x 7 40kg

EZ preacher curl
1 x 10 bar + 10kg a side
1 x 6 bar + 20kg a side
1 x 8 bar + 20kg a side
1 x 6 bar + 20kg a side

Deadlifts
1 x 10 60kg - a few powercleans thrown in
1 x 6 100kg
1 x 4 140kg
1 x 4 160kg
1 x 6 192.5kg
1 x 217.5kg

WG chins
3 x 8 BW + 10kg

Low row
1 x 8 70kg
2 x 10 70kg

Lat pull down machine
3 x 10 full stack.