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

Some strong lifts there Rob, noticed your from Manchester too, whereabouts do you train?

Great PB mate.
What's with the nose bleed? Has it happened before?

No.13
 

Some strong lifts there Rob, noticed your from Manchester too, whereabouts do you train? 

 
I'm currently training at Virgin Active in the Printworks although I'll probably be joining Olympic in Ashton in November.

40 plus

Great PB mate. 
What's with the nose bleed? Has it happened before?

Never experienced the nose bleed before, if it happens again i'll look further into it.
Should be good for a 240 I think, This added work on my hammies is really paying off.

Mondays session.

Went to another gym with a friend, the benches were crap, couldn't set the incline how I liked.

Flat barbell bench
1 x 6 60kg
1 x 5 100kg
1 x 3 110kg
1 x 2 120kg
1 x 130kg! new pb.

Incline dumbell bench
1 x 5 44kg
2 x 8 40kg

Did a few sets of curls and dips.

Last nights session
Had to do legs and shoulders tomorrow as I'm out on the piss tonight.

Military press
1 x 10 40kg
3 x 5 65kg
1 x 6 65kg

Squats
Went really low with these as i feel my depth needs work.
1 x 8  90kg
1 x 6 120kg
1 x 6 140kg
3 x 5 150kg - these felt hard.

Single arm dumbell push press
L = 6  x 36kg
R = 6 x 36kg
L = 6 x 36kg
R = 5 x 36kg
L = 7 x 36kg
R = 6 x 36kg

SLDL
1 x 8 60kg
4 x 6 100kg

Side raises
3 x 10 18kg

Session from 29 march

Deadlifts
1 x 6 60kg powerclean warmup
1 x 6 100kg
1 x 6 140kg
1 x 6 180kg
1 x 200kg - no chalk or straps
1 x 6 200kg used chalk.

Glute hamstring raises
4 x 6 25kg assistance

Barbell rows
4 x 6 100kg

Tonights session

Flat barbell bench
1 x 6 60kg
1 x 6 80kg
2 x 6 105kg
1 x 5 105kg
1 x 6 105kg

Incline dumbell bench
4 x 6 44kg

3 sets of 10 on cable crossovers

Barbell curls
1 x 10 40kg
4 x 8 50kg

Dumbell preacher curls
3 x 10 22kg
1 x 25 14kg superset

Yesterdays very short session

Deadlifts
1 x 10 60kg powercleans
1 x 6 100kg
1 x 6 140kg
1 x 6 160kg
1 x 10 180kg - killer
1 x 16 140kg, i wanted 20 but i nearly died after 16, just exhausted.
Decided to call it a day as my blood sugar had plummited.

Flat barbell bench
1 x 8 60kg
1 x 6 80kg
1 x 6 105kg
2 x 4 110kg
2 x 1 120kg - 30s rest between sets.


Incline dumbell bench
1 x 7 44kg
3 x 6 44kg

Weighted dips
1 x 8 +20kg
2 x 10 +20kg

Barbell curls
1 x 10 40kg
4 x 10 50kg

Dumbell preacher curls
3 x 10 22kg
1 x 12 20kg

Deadlift induced nosebleeds. That's some dedicated hardcore effort in your lifts !

Damn right! 

Not updated this in a bit, took a week off and diet was poor, had a few sessions since, definite loss of strength. weight now 91kg.  Starting a cut lasting till 10th june.

Yesterdays session:

Deadlifts
1 x 6 100kg
1 x 5 140kg
1 x 3 180kg
1 x 2 205kg
1 x 225kg 

WG chins
2 x 6 18kg
1 x 12 BW
1 x 8 5kg

Barbell rows
1 x 6 90kg
1 x 6 95kg
1 x 10 95kg
1 x 8 100kg

This hasn't been updated in a while, I've been having a few financial issues that just killed my motivation for the gym, and was on a 2 week bender in corfu mid june.
been training now for two weeks just doing light stuff to get back into the swing of things.

I'll be updating the journal once again every session.  Off to the gym now to do chest & back.

Todays session

Flat barbell bench
1 x 10 60kg
1 x 4 80kg
3 x 6 102.5kg
1 x 3 110kg
1 x 2 115kg

Squats
1 x 8 80kg
1 x 6 105kg
1 x 6 120kg
1 x 6 130kg
1 x 6 140kg

SLDL
2 x 8 60kg
 - first time doing these in ages and hamstrings felt like they were about to pull so stopped.

Incline dumbell bench
4 x 8 40kg

Flyes
2 x 12 18kg

BB curls
1 x 10 35kg
3 x 10 45kg
1 x 8 50kg

Dumbell preacher curls
1 x 8 24kg
1 x 10 24kg
1 x 15 20kg

I thought you'd died!
Only kidding mate, good to see you back training and posting.

Half the gym thought I'd died haha

Todays session

Strict standing barbell shoulder press
1 x 10 45kg
3 x 6 60kg
1 x 7 60kg

Seated dumbell shoulder press
I'm using a new bench now and the back is vertical so I'm finding this harder than before as it used to be about 75 deg.
1 x 8 30kg
1 x 7 30kg
2 x 6 30kg

Lateral raises
2 x 10 14kg
1 x 16 14kg

Good session today, first time doing deadlifts for a good few months so happy to pull a 190 with no chalk.

Flat barbell bench
2 x 6 60kg
3 x 6 102.5kg
1 x 110kg
1 x 120kg - tiny bit of assistance on lockout, would have probably got it but the spotter deemed in necessary to help out.

Deadlifts
1 x 8 60kg - powercleans
1 x 6 100kg
1 x 6 120kg
1 x 4 140kg
1 x 3 160kg
1 x 170kg
1 x 180kg
1 x 190kg

Incline dumbell bench
3 x 8 40kg
1 x 10 40kg - god knows where i got the energy for the final two reps.  Dug very deep.

WG chins
4 x 6 10kg

Barbell rows
1 x 8 80kg
2 x 6 100kg
1 x 12 100kg - again dug very deep.

Dumbell preacher curls
2 x 10 22kg
1 x 13 20kg

Todays session

Standing barbell shoulder press
2 x 6 40kg
2 x 6 62.5kg
2 x 6 60kg - im struggling with these for some reason.  although that said my rom is good as im going all the way down my sternum.

Squats
2 x 6 60kg
1 x 6 100kg
1 x 6 120kg
2 x 6 140kg
1 x 6 100kg

seated dumbell shoulder press
1 x 10 14kg
1 x 7 30kg
1 x 8 30kg
2 x 7 30kg


Side raises
3 x 10 16kg

SLDL
3 x 6 60kg starting light on these.

Today's session, fairly pleasing but disappointed in not making 6 reps on my final set of barbell bench.

Flat barbell bench
2 x 6 40kg
1 x 4 60kg
1 x 4 80kg
3 x 6 102.5kg
1 x 5 102.5kg

Dumbell incline bench
4 x 6 42kg

Barbell curls
1 x 10 40kg
4 x 8 50kg

Dumbell preacher curls
3 x 10 22kg

Good session today, I'm increasing my training by adding in another squat and shoulder day to hopefully increase my strength in these areas, will see how this pans out over the following months,

onto today's workout..

Standing barbell shoulder press
1 x 10 30kg
1 x 6 40kg
2 x 6 62.5kg
1 x 2 70kg
1 x 75kg - just wanted an idea of what my 1rm currently is - probably get 77.5kg fresh.   Did a few push presses with this weight after my single.
1 x 6 60kg

Squats
2 x 6 60kg
1 x 6 80kg
1 x 6 110kg
1 x 6 125kg
1 x 6 140kg
1 x 6 120kg

Seated dumbell shoulder press
1 x 5 32kg
2 x 6 32kg
1 x 7 30kg

Side raises
3 x 10 16kg

Barbell shrugs
1 x 10 100kg
1 x 8 120kg
1 x 8 140kg
did some static holds alternate grip, no chalk upto a max of 200kg, which I held onto for about 6-7 seconds.

Some nice squatting there Rob.