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

I swapped around incline bench and flat bench today as flat bench was in use and the guy had only just started and couldnt be bothered removing all his plates each time.

Incline dumbell bench press
1 x 10 20kg
3 x 6 40kg
1 x 5 40kg - these are up because my chest is usually tired from the flat bench that supersedes this normally.

Flat barbell bench press
1 x 6 80kg
1 x 5 85kg
2 x 6 82.5kg - down from last week for reasons already stated.

Pec dec
2 x 6 98kg
1 x 5 98kg - supersetted by 1 x 6 63kg

EZ curls
1 x 10 30kg
2 x 6 52.5kg
2 x 6 50kg

Dumbell hammer curls
2 x 8 17.5kg - going light as these still hurt my right wrist at higher weights.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Had a short session today due to huge workload at uni.

Squats
1 x 8 80kg
1 x 6 120kg
1 x 6 130kg
1 x 6 140kg
1 x 5 150kg - first rep was parallel, the following 4 were 3/4 reps. just want to get used to having something heavy on my shoulders.

45 degree leg press
I felt I wasn't going down far enough last week so I've dropped the weight a bit.
1 x 6 310kg
1 x 6 330kg
1 x 8 330kg - was feeling dizzy and light headed so I stopped on 3rd set.

Seated dumbell overhead press
1 x 8 22.5kg
2 x 6 32.5kg
1 x 5 32.5kg
1 x 8 30kg - Got to really aim for 4 x 6 on the 32.5kg next week...

Seated lateral raises
1 x 6 15kg - really struggled with the last few reps so down we go..
2 x 6 12.5kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

I had a quick chest session today, it was so short mainly due to workload I have at uni. had a great session though!

Flat barbell bench press
8 x 60kg
6 x 80kg
6 x 85kg
6 x 87.5kg! new pb!
Thought it'd attempt a 1 rep max.
1 x 100kg!! get in!
0 x 102.5kg

Incline dumbell bench press
3 x 6 40kg
1 x 10 30kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Deadlifts
1 x 6 100kg
1 x 6 140kg - these felt odly heavy
1 x 6 172.5kg!! new pb woo hoo!
1 x 4 170kg - grip failed
1 x 5 170kg - 5th rep was very hard, was never going to make a 6th plus my grip was going.

- going to attempt 3 x 6 on 170kg next week

Wide grip chins
1 x 6 bw+15kg
1 x 7 bw+15kg
2 x 6 bw+15kg

Dumbell rows
4 x 7 45kg - was feeling a bit nauseus after these

Cable tricep pushdowns
1 x 8 85kg
1 x 8 95kg

Dumbell tricep extensions
1 x 8 275.kg
1 x 8 32.5kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Flat barbell bench press
1 x 8 60kg
1 x 6 80kg
1 x 6 87.5kg!
1 x 5 87.5kg
1 x 6 85kg

Incline dumbell bench press
3 x 6 40kg
1 x 5 40kg
-- soon to be on 42.5kg!

Pec dec
4 x 6 98kg - struggled on final rep for last 2 sets

EZ curls
2 x 6 52.5kg
2 x 6 50kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Yesterdays workout:
Squats
1 x 8 80kg
1 x 6 120kg
1 x 6 130kg
1 x 6 140kg
1 x 6 150kg - last 3 reps were only 3/4 reps so no pb.

45 degree leg press
1 x 8 300kg
1 x 6 320kg
2 x 6 330kg

Dumbell overhead press
1 x 8 22.5kg
3 x 6 32.5kg
1 x 6 30kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Todays workout

Flat barbell bench press
1 x 8 60kg
1 x 6 80kg
2 x 6 87.5kg
1 x 6 85kg

Incline dumbel bench press
4 x 6 40kg!!

EZ curls
1 x 8 40kg
2 x 6 52.5kg
2 x 6 50kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

I had some time out over the past two weeks or so due to uni, diet was crap.
Now im just trying to get back into the swing of things again.

Yesterdays session:
Deadlits
1 x 8 60kg
1 x 6 100kg
1 x 6 140kg
1 x 6 150kg
1 x 6 155kg - felt quite hard

Wide grip chins
1 x 6 BW+10kg
1 x 6 BW+15kg
1 x 6 BW+15kg
1 x 12 BW

1 arm dumbell rows
2 x 6 45kg - was feeling a bit light headed and nauseus so I stopped with these.

Tricep cable pushdowns
1 x 8 85kg
1 x 7 90kg
1 x 6 95kg
1 x 6 95kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Deadlifts
1 x 6 100kg
1 x 6 140kg
1 x 4 170kg
1 x 6 160kg
1 x 6 162.5kg

WG chins
2 x 6 BW+15kg
1 x 6 BW+10kg
1 x 10 BW

1 arm dumbell rows
3 x 6 45kg
- was feeling very sickly so I stopped after 3 sets

Cable Tricep pushdowns
1 x 8 85kg
1 x 7 95kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Oncline dumbell bench press
1 x 8 25kg
2 x 6 40kg
2 x 6 37.5kg

Flat barbell bench press
1 x 6 80kg
1 x 5 80kg.. i don't know what happend here, no energy
1 x 10 60kg

EZ curls
2 x 10 40kg
1 x 12 40kg

Cable tricep pushdowns
2 x 8 85kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

I've changed my routine now from six reps per
set to ten reps per set.
squats
1 x 10 60kg
1 x 10 90kg
1 x 10 110kg
1 x 10 115kg

45 degree leg press
1 x 10 200kg
1 x 10 230kg
1 x 10 250kg

Seated dumbell overhead press
1 x 10 15kg
3 x 10 25kg

seated lateral raises
2 x 10 7.5kg

Dumbell shrugs
2 x 10 45kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Deadlifts
1 x 10 100kg
2 x 10 140kg

WG chins
2 x 10 BW+5kg
1 x 8 BW+10kg - close grip

1 arm dumbell rows
3 x 10 40kg

Cable tricep pushdowns
1 x 10 80kg
2 x 10 85kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Squats
1 x 10 80kg
1 x 10 100kg
1 x 10 120kg
1 x 6 135kg

45 degree leg press
1 x 10 220kg
1 x 10 240kg
1 x 10 260kg

Seated dumbell overhead press
1 x 10 17.5kg
1 x 10 25kg
1 x 10 27.5kg - just
1 x 12 25kg - only just again

Lateral raises - strict
1 x 10 10kg
1 x 10 12kg
1 x 10 10kg - held final rep for count of 5

Dumbel shrugs
2 x 10 45kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Barbell bench press
1 x 10 60kg
1 x 8 75kg
2 x 8 77.5kg
1 x 6 77.5kg

Incline dumbell bench press
3 x 8 35kg
1 x 13 25kg

Pec dec
4 x 8 85kg

EZ curls
1 x 10 40kg
1 x 10 45kg - just
2 x 10 42.5kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Flat barbell bench press
1 x 8 60kg
1 x 8 80kg
1 x 8 82.5kg
1 x 8 80kg

[incline dumbell bench press
1 x 7 37.5kg
2 x 8 35kg
1 x 9 32.5kg

Pec dec 4 x 8 85kg

Squats
1 x 10 80kg
1 x 8 100kg
1 x 6 120kg
1 x 6 130kg

Ez curls
2 x 10 40kg
1 x 12 40kg
1 x 14 40kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Right, I've been training on and off since my last post. I've since finished uni and moved from Derby back to Manchester.

I'm now training at John Hodgson & Paul Booth's gym 'Evoloution' in Rochdale, it's great and has everything I need.
Now my current weight is 195 lbs and im pretty lean due to the cut i was doing for my holiday.
The last two weeks I've spent getting back into it, as it were following a full body routine and now im back following a similar (split) routine to before, but diet has improved somewhat:
I'm consuming more lean protien and more carbs than previously, this should allow me to meet my aims:

My aims are to reach 115 lbs by New year with a deadlift of 220kg, a squat of 160kg and a 110kg bench press. Earlier this week I managed ad 200kg deadlift which I'm very happy with considering the break I've had from them.

I injured my wrists a few weeks back and on certain exercises they cause me problems: rows..slight pain and curls which are too painful to perform. Therefore these will be left out untill my wrists have recovered.

Todays workout:

Squats
1 x 6 90kg
1 x 6 125kg
1 x 6 130kg
1 x 6 140kg
- all these were to parallel with a spotter ensuring that there perfomed fully.

45 degree leg press
1 x 6 240kg
2 x 6 280kg
1 x 6 300kg

Quad extensions
1 x 139kg
2 x 144kg
- each rep has a half second pause at maximum contraction. final set, final rep has a 5 second pause.

Hamstring curls
2 x 6 77kg
1 x 6 84kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Todays workout:

Deadlift
1 x 6 100kg
2 x 6 155kg

1 x 202.5kg! almost reaching my pb
0 x 205kg - didnt even leave the ground!

Wide grip overhand chins
4 x 6 BW + 10kg

Did 4 sets of cable rows but the weights dont have the 'weight' label on them so not sure what I was lifting

Tricep pushdowns
4 x 6 - stack
1 x 20 superset 2/3 stack - again not sure on how much the stack weighed

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

This workout commenced on the 13/08

Flat barbell bench press
1 x 8 60kg
3 x 6 87.5kg
1 x 5 87.5kg

Incline dumbell bench press (weight per db)
1 x 4 40kg
3 x 7 35kg

I did 4 sets and a superset of 30 on the pec dec. Cannot remember what weight though.

Usually I'd then do some EZ curls but my wrists won't allow me to do that type of movement at the moment.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Yestardays session:

Squats
1 x 8 90kg
2 x 6 120kg
1 x 6 130kg
1 x 6 140kg
 - first set on 120kg felt hard, second set on this felt easy unsure why.  the final 140kg set felt easier too lol

45 degree leg press
2 x 6 280kg
2 x 6 300kg

short session as I didn't have much time.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Seated dumbell overhead press
1 x 6 20kg
3 x 6 30kg
1 x 9 30kg - god knows how I managed 9 becuase I stuggled on the previous sets!

Hammer strength overhead press machine
4 x 6 80kg

Lateral raises
1 x 6 10kg
1 x 5 12.5kg
1 x 8 10kg

Shrugs
4 x 8 160kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Great session today and smashed my deadlift PB!! only 12.5kg to go to attain my target for this year.

Deadlifts
6 x 100kg
4 x 140kg
1 x 180kg
1 x 205kg!
1 x 207.5kg!!!

Wide grip chins
4 x 6 +10kg

Cable rows
4 x 8 120kg

Cable tricep pushdowns
1 x 8 91kg
3 x 8 100kg
1 x 30 45kg - superset

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Another fantastic session.  Thought I'd try and find my bench press PB and smashed it!

Flat barbell bench press
1 x 6 60kg
1 x 6 87.5kg
1 x 2 95kg
1 x 2 97.5kg
1 x 102.5kg!
1 x 105kg - just!! new PB

Incline dumbell bench press
1 x 4 40kg
1 x 7 35kg
1 x 8 35kg
1 x 7 35kg

Dips
2 x 8 10kg
2 x 6 20kg
1 x 8 BW superset

Fly machine
2 x 6 133kg
2 x 6 138kg
1 x 20 78kg - superset

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Decided to try for a 1 rep max PB in squats.. managed to hit my target weight of 160kg

Squats
1 x 6 90kg
1 x 6 120kg
1 x 3 140kg
1 x 2 150kg
1 x 160kg new pb!

45 degree leg press
1 x 6 300kg
1 x 4 305kg - really stuggled on this set so I reduced the weight.
2 x 6 280kg

Hamsting curls
3 x 8 76kg

Quad extensions
3 x 8 138kg

Standing calf raises
3 x 8 260kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Seated dumbell overhead press
1 x 8 20kg
1 x 6 30kg
3 x 7 30kg  - 4 x 7 30kg next week.

Seated hammer strength shoulder press
2 x 6 80kg
1 x 6 82.5kg
1 x 5 82.5kg

Standing lateral raises
3 x 8 12.5kg

Reverse pec dec
3 x 8 78kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Flat barbell bench press
1 x 8 60kg
3 x 6 87.5kg
1 x 5 87.5kg - last one got 2/3 up.  I want 4 x 6 next session!!

Incline dumbell bench press
1 x 5 40kg
2 x 8 35kg
1 x 7 35kg

Close grip bench press
1 x 6 50kg - way too easy
1 x 6 60kg
1 x 6 65kg
1 x 6 70kg
1 x 8 65kg
 - First time with this exercise.  Felt fairly good although I'd need a spotter if i were to push myself.

Standing EZ curls
Not done these since I hurt my wrists. Threw some straps on and had a go:
1 x 8 27.5kg
1 x 10 37.5kg
1 x 8 42.5kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Heres a progress photo. I think my lats have improved since my previous photos. stiill a lot of work to be done!

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Tough session today, I had a few beers last night and I think it affected my workout somewhat as I ran low on energy towards the end.

Deadlifts
1 x 6 100kg
1 x 6 140kg
3 x 6 160kg

Wide grip chins
3 x 6 bw + 10kg
1 x 6 bw + 5 kg - ran out of energy on these.

Cable rows
3 x 8 stack minus 1 plate

Cable tricep pushdowns
1 x 10 84kg
2 x 8 93.5kg
1 x 20 49kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Flat barbell bench press
1 x 8 60kg
4 x 6 87.5kg wohoo managed it at last!  90kg next week..

Incline dumbell bench press
1 x 6 40kg
3 x 8 35kg
gonna do 2 sets on 40kg next week.

Pec dec
1 x 6 131kg
1 x 6 138kg
1 x 7 140.5kg
1 x 7 138kg

Ez curls
1 x 8 37.5kg
1 x 8 42.5kg
1 x 8 45kg
1 x 12 32.5kg - superset

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Squats
1 x 8 90kg
1 x 6 120kg
1 x 6 130kg
2 x 6 140kg - need to work more on my depth on these!

45 degree leg press
1 x 6 280kg
1 x 6 290kg
1 x 6 300kg
1 x 6 320kg - had to really dig deep to get these out!!

standing calf raises
1 x 10 220kg
2 x 10 300kg

Quad extensions
3 x 6 138kg
1 x 6 140.5kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Seated dumbell overhead press
1 x 8 20kg
2 x 8 30kg
2 x 7 30kg

Hammer strength shoulder press
3 x 6 82.5kg
1 x 5 82.5kg

Seated side raises
1 x 8 10kg
1 x 8 12.5kg - form went down the pan on the last few reps.
1 x 8 10kg - very strict form

Shrugs
3 x 8 160kg

EZ curls
1 x 8 37.5kg
1 x 8 42.5kg
1 x 8 45kg
1 x 10 45kg - had to push hard for the final rep!

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Very breif session today.  Didn't go to brilliantly due to me having no appetite this morning for carb loading.

Flat barbell bench press
1 x 6 90kg
2 x 6 87.5kg
1 x 5 87.5kg - should have got 6 but I unloaded the bar funny and had to waste energy adjusting!

Incline dumbell bench press
1 x 5 40kg
1 x 8 35kg
1 x 7 35kg
1 x 8 35kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Looking good in the pic, great lifts too!!

Thanks for the kind words fella, always appreciated ;)

Now today I got speaking to a former powerlifter when he saw me doing 1 rep deadlifts, he gave me a few pointers and with his help I almost managed the five plate deadlift!

Deadlifts
1 x 6 100kg
1 x 6 140kg
1 x 160kg
1 x 180kg
1 x 200kg
1 x 210kg!! new pb
0.75 x 220kg - just about 2-3 inches short of lockout.. This will fall well before Xmas! watch this space ;)
(These were raw deadlifts without straps or a belt.)

Wide grip chins
4 x 6 Body weight + 10kg

Cable rows
1 x 6 140kg
2 x 10 145kg
1 x 10 150kg

Cable tricep pushdown
1 x 8 95kg
1 x 8 100kg
2 x 8 105kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Bench press
Was trying for a new 1 rep pb. didn't quite go to plan though.
1 x 8 60kg
1 x 5 80kg
1 x 2 95kg
1 x 100kg - went up easilly
1 x 105kg - went up steadilly.
0 x 110kg - not even close, probably only lifted the bar 2" above my chest!
8 x 80kg

Incline dumbell bench press
2 x 6 40kg
1 x 8 35kg
1 x 10 35kg!

Pec Dec
1 x 6 138kg
2 x 7 143kg
1 x 15 124kg

EZ curls
1 x 8 37.5kg
2 x 6 47.5kg
1 x 12 42.5kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Good going with the PBs over the last few sessions.
Awesome when trainings gooing so good. Hope the 5 plate deadlift falls soon, then new target will be 500lbs.

"Don't go around saying the world owes you a living. The world owes you nothing. It was here first." Mark Twain

Squats
1 x 6 90kg
1 x 6 120kg
2 x 6 140kg - first set was crap.
1 x 8 120kg

45 degree leg press
1 x 6 300kg
1 x 6 320kg
1 x 6 330kg
1 x 6 335kg

quad extensions
3 x 8 140.5kg

Hamstring curls
3 x 8 78.5kg

1 legged calf raises
2 x 12 BW + 20kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Seated dumbell overhead press
1 x 8 22.5kg
2 x 8 30kg
1 x 7 30kg
1 x 6 30kg - wtf!!

Military press
1 x 8 35kg
1 x 7 45kg
1 x 6 50kg
1 x 6 52.5kg
- going to be doing this now rather than machine press.  As my technique improves i'm sure the weight will shoot up :)

Standing lateral raise
2 x 8 12.5kg
1 x 9 12.5kg

Shrugs
1 x 8 160kg
1 x 8 170kg
1 x 9 160kg

EZ curls
1 x 10 37.5kg
1 x 8 47.5kg
1 x 6 50kg
1 x 8 47.5kg - 1 x 8 37.5kg (drop set)

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Yesterdays session
Flat barbell bench press
1 x 8 60kg
1 x 6 90kg
3 x 6 87.5kg

incline dumbell bench press
1 x 6 40kg
1 x 5 40kg
2 x 8 35kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

thats an excellent deadlift !!!

anyone fairly tall with longer arms has a hard time on the bench , anhyoo , top work , keep it slowly but surely !

Northern Englands strongest man u90kg  2010
The Midlands strongest man u90kg 2011
Yorkshires strongest man u90kg 2011
uk Open powerlifting champion 90kg 2010
PAGAN humilator since 2009

Thanks for the kind comment boar, and Lord Monkcheese.. much appreciated :)

Todays session - smashed my previous pb on reps for deadlift which stood at 6 x 172.5kg.

Deadlifts
1 x 6 100kg
1 x 6 140kg - grip nearly went. this shiouldnt have been happening.
1 x 6 165kg - grip again was going. but it felt easy on eslewhere so thought fvck it.  I'll see how many I can bang out on 180k and  which previously stood at 3 - and grip REAL TIGHT
1 x 6 180kg!! I could have managed 7 i recon if it wasn't for my grip going.
attempted 2 reps on 200kg. only managed the 1 though.

WG Chins
4 x 6 BW + 10kg - increase first set to 7 next week. - aim to do 4 x 7 in 4 weeks time.

Cable rows
2 x 6 77kg
1 x 6 87kg
1 x 7 77kg
 - these seem lower because I'm using a different attachment that uses more pulleys, this increases the resistance somewhat but feels more comfortable on my wrists.

Cable Tricep pushdowns
1 x 10 95kg
1 x 7 105kg
1 x 7 102.5kg
1 x 10 95kg + drop sets, can't remember what weight or reps though..

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg