Rob's journal - 500kg in the bag, Next goal 550!

Squats: 1 x 10 60kg, 1 x 6 100kg, 1 x 6 110kg. these felt quite easy but shortly after the final set the tops of my inner thighs felt tender so I stopped.
Quad extansions: 3 x 8 119kg
DB OH press: 1 x 8 22.5kg, 4 x 6 27.5kg
BB shrugs: 1 x 6 110kg, 2 x 6 120kg, 1 x 8 130kg.

My log
DL: 232.5kg     SQ: 180kg      BP: 127.5kg

Still getting back into it so a bit down on my last session.

Deadlifts: 1 x 6 80kg, 1 x 6 120kg, 1 x 6 150kg, 1 x 5 155kg.
WG chins: 3 x 6 + 10kg, 1 x 6 + 5kg
DB rows: 4 x 6 40kg
EZ curls: 3 x 6 40kg

My log
DL: 232.5kg     SQ: 180kg      BP: 127.5kg

Flat bb bench: 1 x 6 60kg, 1 x 6 70kg, 1 x 6 80kg, 1 x 5 85kg 1 x 6 85kg
Incline db bench: 4 x 6 32.5kg
Weighted dips: 1 x 6 + 15kg, 1 x 5 + 20kg, 2 x 6 15kg

My log
DL: 232.5kg     SQ: 180kg      BP: 127.5kg

Nice progress on the deads Rob. What's the next target - 5 plates or more reps at lighter weights?

You comment about regripping otherwise you'd drop the bar. Do you set the bar down on the floor each rep or does it only touch the floor on the first and last rep?

Better to regrip, slight pause and make another rep than stop because grip goes unnecessarily.

You using chalk at all?

Double post

Thanks for the reply Lord Monkcheese, The times I've had to re-grip is only been once during the set probably the 3rd / 4th rep as thats when My grip seems to suffer the most. No I don't currently use chalk but the bar has got dimples on it that make it easier to grip

My target for now is to increase my repping weight. Currently my best is 1 x 6 on 160kg, short term goal is 3 x 6 on 160, then i think by the time I start cutting in late february a good target would be 6 reps on 170kg.
Once I'm cutting my aim is to lose bodyfat whiles maintaining the lifts attained by the start of the cut.

Todays workout:
Squat: 1 x 6 60kg, 1 x 6 100kg, 1 x 6 115kg, 1 x 6 120kg, 1 x 5 120kg.
45 deg leg press: 1 x 6 220kg, 1 x 6 240kg, 1 x 6 260kg, 1 x 6 280kg, 1 x 5 300kg - although I'm NOT going to count the 300kg a PB because I feel as though I should have braught my knees in further to my chest. so new PB with 1 x 6 280kg
Quad extansions: 1 x 8 133kg 1 x 7 133kg, 1 x 8 126kg
Seated db oh press: 1 x 6 22.5kg, 1 x 6 27.5kg, 2 x 6 30kg, 1 x 5 30kg.
BB shrugs: 1 x 6 100kg, 1 x 6 120kg, 1 x 6 130kg, 1 x 7 130kg.

My log
DL: 232.5kg     SQ: 180kg      BP: 127.5kg

Todays workout:

Deadlifts: 1 x 6 80kg, 1 x 6 120kg, 1 x 6 155kg 1 x 6 160kg, 1 x 162.5kg, 1 x 170kg, 1 x 180kg, 1 x 190kg
WG chins: 3 x 6 + 10kg, 1 x 6 + 5kg - all sets with +10kg next week!
DB Rows - felt hard I was tired from previous lifts: 4 x 6 40kg
EZ curls: 3 x 6 40kg - 4 sets next week.

My log
DL: 232.5kg     SQ: 180kg      BP: 127.5kg

Flat BB bench: 1 x 6 50kg, 1 x 6 70kg, 1 x 4 85kg 1 x 5 82.5kg, 1 x 6 82.5kg
Incline DB bench: 4 x 6 32.5kg
Pec Dec: 3 x 6 91kg, 1 x 5 91kg
Dips: 1 x 6 bodyweight, 3 x 6 +10kg

My log
DL: 232.5kg     SQ: 180kg      BP: 127.5kg

Good session today, legs back where they were before the break.. well almost!

Squats: 1 x 6 60kg, 1 x 6 100kg, 1 x 6 110kg, 1 x 6 120kg, 1 x 6 125kg new pb!!
45 deg leg press: 1 x 6 240kg, 2 x 6 290kg 1 x 6 270kg - the 290's felt very hard so going to work my way up from 270.
Quad extensions: 2 x 8 133kg, 1 x 8 126kg
Seated DB OH Press: 4 x 6 30kg - attempt 32.5 next week!
BB shrugs: 1 x 6 100kg, 1 x 6 130kg 1 x 6 140kg 1 x 6 130kg

My log
DL: 232.5kg     SQ: 180kg      BP: 127.5kg

Good workout today, new PB on deads

12 x WG chins while waiting for bar
Deadlifts: 1 x 6 80kg, 1 x 6 120kg, 1 x 4 160kg, 1 x 6 160kg, 1 x 6 162.5kg!! - grip was going on final rep new pb!
WG chins: 2 x 6 + 10kg, 1 x 6 + 5kg - finding these hard at the moment.
DB rows 1 x 6 42.5kg, 3 x 6 40kg
EZ curls: 4 x 6 40kg

My log
DL: 232.5kg     SQ: 180kg      BP: 127.5kg

Flat barbell bench press

1 x 8 60kg
2 x 6 82.5kg
1 x 5 82.5kg

Incline dumbell bench press

1 x 6 32.5kg
1 x 5 35kg
1 x 6 32.5kg
1 x 7 32.5kg

(Going back up to 35kg next week)

Pec dec flyes
4 x 6 91kg

Seated dips
3 x 6 126kg 1 x 6 119kg

My log
DL: 232.5kg     SQ: 180kg      BP: 127.5kg

Squats
1 x 6 80kg
1 x 6 115kg
1 x 6 120kg
1 x 6 125kg

Leg press
1 x 6 220kg
2 x 6 270kg
1 x 6 280kg - felt like i could do more!

Quad extensions
2 x 8 126kg

Hamstring curls
1 x 8 55kg
1 x 8 60kg

I though I'd add these in to give my hamstrings a workout

Seated dumbell overhead press (Per arm)
1 x 6 20kg
3 x 6 30kg

Barbell shrugs
1 x 6 100kg
1 x 6 130kg
1 x 6 135kg
1 x 6 137.5kg

My log
DL: 232.5kg     SQ: 180kg      BP: 127.5kg

Good session today, despite drinking copious amounts of alcohol over the weekend!

Deadlifts
1 x 6 80kg
1 x 6 120kg
2 x 6 160kg
1 x 180kg
1 x 190kg

Wide grip chins
3 x 6 + 10kg
1 x 5 + 15kg

Dumbell Rows
2 x 6 42.5kg
1 x 6 45kg
1 x 6 42.5kg

EZ curls
4 x 6 42.5kg

In reflection I think my biceps are my weakest bodypart atm as I'm stuggling on my final set with the 42.5kg ez and I should be lifting more going off the other weights I'm shifting.

My log
DL: 232.5kg     SQ: 180kg      BP: 127.5kg

Right Current stats are:

Left quad - 23"
Right Quad - 23.5"
Left Calf - 15.75"
Right Calf - 16"
Waist - 34"
Chest - 43"
Neck - 16"
Left Bicep - 15"
Right Bicep - 15.25"
Left forearm - 12"
Right forearm - 11.75"

My aims now are to go on a cut, hopefully reducing the waist size and keeping the others as static as possible

My log
DL: 232.5kg     SQ: 180kg      BP: 127.5kg

Making some good progress, keep doing what your doing.

My Training Log

Thanks matey

Todays workout:

Flat barbell bench press
1 x 8 60kg
1 x 6 70kg
3 x 6 82.5kg at last! stuggled on last rep though!

Incline dumbell bench press (per arm)
1 x 6 35kg
1 x 5 35kg
2 x 6 32.5kg

Flat dumbell flyes
2 x 6 17.5kg

Incline dumbell flyes
2 x 6 15kg

The weights are going to stay quite low on these while I get used to them!

Tricep pushdowns
1 x 6 80kg
1 x 6 85kg
1 x 5 90kg
1 x 6 85kg

My log
DL: 232.5kg     SQ: 180kg      BP: 127.5kg

Not a bad session today.

Barbell Squats
1 x 8 80kg
1 x 6 110kg
1 x 6 120kg
1 x 6 127kg - new pb!!
1 x 4 120kg - almost lost balance on 4th rep. decided to rack it up.

45 degree leg press
1 x 6 240kg
2 x 6 280kg
1 x 6 290kg

Quad extensions
2 x 8 134kg

Hamstring curls
2 x 8 60kg

Seated dumbell overhead press
1 x 6 22.5kg
1 x 4 32.5kg - struggled to get weight up causing other lifts to suffer
3 x 6 30kg

Barbell Shrugs
1 x 6 100kg
1 x 6 130kg
1 x 6 140kg
1 x 6 130kg

My log
DL: 232.5kg     SQ: 180kg      BP: 127.5kg

found this session exhusting and didn't bother with curls

Deadlifts
1 x 6 100kg
1 x 6 130kg
1 x 6 160kg
1 x 6 162.5kg
1 x 6 165kg - had to re-grip for last rep. new pb!!

Wide grip chins
2 x 6 + 10kg
1 x 6 + 15kg - new pb!!
1 x 12 BW

Dumbell Rows
1 x 6 45kg
3 x 6 42.5kg

My log
DL: 232.5kg     SQ: 180kg      BP: 127.5kg

Not a bad session today, hurt my right wrist on tricep pushdowns.

Flat barbell bench press
1 x 6 60kg
1 x 6 80kg
3 x 6 82.5kg - only just managed the 6th rep on the 2nd and 3rd sets.

Incline dumbell bench press (per arm)
2 x 6 35kg
1 x 5 35kg
1 x 7 32.5kg

Flat dumbell flyes
1 x 8 17.5kg
1 x 8 20kg

Incline dumbell flyes
2 x 8 17.5kg

Cable Tricep Pushdowns
1 x 8 80kg
1 x 8 85kg - right wrist was hurting so stopped.

My log
DL: 232.5kg     SQ: 180kg      BP: 127.5kg

Good solid session today.

Squats
1 x 8 80kg
1 x 6 110kg
1 x 6 120kg
1 x 6 130kg - not going to count it as a pb as i feel i didnt go low enough on some of the reps.
1 x 6 125kg

45 degree leg press
1 x 8 240kg
1 x 6 270kg
1 x 6 280kg
1 x 8 285kg

Quad extensions
2 x 8 133kg

Hamstring curls
2 x 8 60kg

Seated dumbell overhead press (per arm)
1 x 8 20kg
1 x 5 32.5kg
2 x 6 30kg
1 x 7 30kg

Barbell shrugs
Weight had to be deadlifted from floor for these as squat rack was in use.

1 x 8 120kg
1 x 8 130kg
1 x 6 140kg
1 x 6 135kg

My log
DL: 232.5kg     SQ: 180kg      BP: 127.5kg