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.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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.

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.

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