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

Tough session tonight.

Flat barbell bench press
1 x 12 60kg
1 x 6 102.5kg
1 x 5 102.5kg
1 x 5 100kg - form was a  bit off.
1 x 6 100kg - nailed my form but had to fight real hard for final rep.

Dumbell incline bench press
1 x 7 40kg - bench wasn't right so swapped for another.
2 x 8 40kg
1 x 7 40kg - getting tired.

Alternate dumbell hammer curls
1 x 8 16kg
1 x 6 22kg
1 x 8 20kg
1 x 8 22kg
1 x 10 20kg

Dumbell preacher curls
1 x 10 18kg
2 x 10 16kg

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

Worked on my shoulders this evening,  good session overall, progressed from my lifts last week.

Push press
1 x 10 40kg
1 x 6 60kg
3 x 6 72.5kg

Seated dumbell overhead press
1 x 8 32kg - bench wasn't quite vertical so steepened it for the following sets.
2 x 6 32kg
1 x 5 32kg
1 x 8 28kg

Side raises
3 x 10 18kg

Dumbell shrugs
3 x 10 50kg

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

Good session today, managed to rep 205kg on deadlifts - just!
Remembered my chalk today which made a world of difference..

Deadlifts
1 x 6 100kg
1 x 6 140kg
1 x 6 185kg
1 x 3 190kg
1 x 3 200kg
1 x 3 205kg - had to really push for the 3rd rep.

WG chins
2 x 7 BW + 10kg
1 x 6 BW + 10kg
1 x 5 BW + 20kg - close grip underarm

Low row machine
4 x 8 65kg
- these machines differ hugely from each other in terms of difficulty vs weight shifted.

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

Good session on bench today, finished all sets on 102.5kg which is a first!

Flat barbell bench press
1 x 12 60kg
4 x 6 102.5kg

Incline dumbell bench
2 x 7 42kg
2 x 6 42kg

Dumbell hammer curls
1 x 8 16kg
3 x 8 22kg

Dumbell preacher curls
2 x 10 18kg
1 x 14 16kg
1 x 15 16kg

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

some impressive workouts there rob,  your a strong bugger !!!!!!

deadlift- 225kg
bench-120kg
squat-150kg 
http://www.muscletalk.co.uk/fb.ashx?m=3231476

Thanks for the kind comment dude!

Pleasing session tonight.

Squats
1 x 6 90kg
1 x 6 120kg
3 x 6 145kg - getting tough but managed to force myself through the working sets.
1 x 2 155kg
1 x 160kg
1 x 165kg
1 x 20 105kg - still had more in the tank - onto 107.5kg next week.

Leg press machine
3 x 8 240kg

Did 3 sets of 18 on the calf raise machine.

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

Pretty average session tonight if I'm honest with myself.

Push press
1 x 8 60kg
1 x 5 75kg
2 x 6 72.5kg - first set hard, second set easy.
1 x 4 72.5kg - totally messed this set up.
Clearly this exercise relys heavilly on technique hence and clearly mine needs improvement hence the variation in reps.

Seated dumbell overhead press
3 x 7 32.5kg
1 x 6 32.5kg

Lateral raises
3 x 10 16kg

Dumbell shrugs
3 x 10 50kg - grip was suffering on right hand side.

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

That's definitely been my experience with them Rob, once you get it right you can add weight quite quickly.

My Journal

http://www.northmidlandspowerlifting.co.uk

Poor session today, I think it's down to training shoulders yesterday.

Flat barbell bench
1 x 12 60kg
1 x 5 105kg - 1 rep off my new year target.
1 x 4 105kg
1 x 6 102.5kg
1 x 4 102.5kg -  ran out of steam.

Dumbell incline bench
3 x 8 40kg
1 x 7 40kg

Did 3 sets of cable crossovers

Dumbell hammer curls
1 x 8 16kg
3 x 8 22kg

Dumbell pracher curls
2 x 10 18kg

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

Average session today attempted a deadlift pb and failed.

Deadlift
1 x 6 100kg
1 x 6 140kg
1 x 5 190kg - could have managed 6 if I pushed it.
1 x 200kg
1 x 220kg
225kg - fail, got the bar about 10" off the ground, wouldn't even call it a half rep.

WG chins
2 x 6 BW + 10kg
2 x 7 BW + 10kg

Low rows
1 x 8 55kg
1 x 8 60kg
2 x 8 65kg

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

Great session tonight! smashed my my bench pb for both reps and 1rm!

Flat barbell bench
1 x 12 60kg
1 x 6 105kg
1 x 3 110kg
1 x 2 115kg
1 x 120kg - was easy enough so attempted a pb..
1 x 122.5kg - up it went, slowly and had to fight but I got it in the end
1 x 6 100kg

Incline dumbell bench
1 x 6 44kg
1 x 7 42kg
2 x 6 42kg

Did 3 sets of cable flyes.

Alternate dumbell hammer curls
1 x 8 16kg
1 x 6 24kg
2 x 8 22kg

Dumbell preacher curls
2 x 10 18kg
1 x 15 16kg

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

Cracking bench mate, well done.

My Journal

http://www.northmidlandspowerlifting.co.uk

Cheers mate, I'm really hammering my diet right now, the oats I've bauight from my protien have been of huge benefit to my recent gains!

Squats
1 x 8 100kg
1 x 6 120kg
3 x 6 147.5kg
1 x 2 160kg
1 x 170kg - could have gone deeper but no spotter or power cage so didn't wanna risk a fail.
1 x 20 110kg - felt really dizzy and drained after these!

Leg press machine/b]
3 x 8 250kg

Dissapointing on push press, squatting yesterday is what I'm putting this down to.

Barbell push press
1 x 6 60kg
1 x 4 75kg
Wasn't happy so called it a day on these

Seated dumbell press
1 x 8 32kg
2 x 6 34kg
1 x 6 32kg

Lateral raises
3 x 12 16kg

Dumbell shrugs
2 x 10 50kg
1 x 12 50kg

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

Feeling tired as I went to the gym this evening.

Flat barbell bench press
1 x 12 60kg
1 x 3 100kg
2 x 6 105kg
1 x 5 105kg
1 x 5 102.5kg - tiredness starting to affect me already..

Incline dumbell bench
1 x 8 42kg
3 x 6 42kg

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

Decent session today.

Deadlift
1 x 6 100kg
1 x 6 140kg
3 x 6 190kg

WG chins
4 x 7 BW +10kg

Low row machine
1 x 7 70kg
2 x 8 65kg
1 x 10 65kg - last two reps weren't 100% on form.

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

Flat barbell bench press
1 x 12 60kg
1 x 6 105kg
1 x 5 105kg
1 x 6 102.5kg
1 x 5 102.5kg
 
Incline dumbell bench
2 x 6 44kg
1 x 5 44kg
1 x 9 40kg
 
Did 3 sets of 10 cable crossovers
 
Dumbell hammer curls
1 x 8 18kg
1 x 7 24kg
1 x 8 24kg
 
Dumbell preacher curls
2 x 10 20kg
1 x 12 18kg

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

Good session today

Squats
1 x 10 60kg
1 x 6 100kg
1 x 6 125kg
3 x 6 150kg
1 x 170kg, depth better this time around.
1 x 12 135kg - wanted to see how many reps I could bang out a 1.5 x bodyweight.(~90kg)

Leg press machine
3 x 8 250kg

Did 3 sets of calf raises.

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

Decent session this evening.

Barbell push press
1 x 10 60kg
1 x 8 65kg
1 x 6 70kg
1 x 3 80kg
1 x 90kg! Would have been a BW overhead a few weeks back but I'm weighing 92-93kg at the moment.  Still want my BW overhead by New Year.

Seated dumbell overhead press
3 x 6 34kg
1 x 11 30kg

Side raises
3 x 12 16kg

Dumbell shrugs
1 x 10 50kg
1 x 12 50kg
1 x 15 50kg

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

Last nights session

Flat barbell bench press
1 x 12 60kg
1 x 3 105kg
4 x 3 110kg

Dumbell incline bench press
3 x 6 44kg
1 x 10 40kg

Did 3 sets of cable flyes

Alternate dumbell hammer curls
1 x 8 18kg
3 x 8 24kg

Dumbell preacher curls
2 x 10 20kg
2 x 12 18kg

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

Great session tonight, smashed my pb 1rm on deadlift finally!

Deadlift
1 x 6 60kg
1 x 3 100kg
1 x 3 140kg
1 x 3 160kg
1 x 6 192.5kg
1 x 210kg - easy, could have repped but I wanted to smash my 1rm
1 x 225kg! new pb!
Almost 2.5 x bodyweight (mine is currently 91kg. so need 227.5kg at my current BW.)

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

Cable row machine
1 x 7 70kg
3 x 8 65kg

Dumbell pullovers
1 x 8 42kg
3 x 6 42kg

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

Great PB mate, I'm jealous, some good benching too.

My Journal

http://www.northmidlandspowerlifting.co.uk

Cheers, the reduced consumption of alcohol is definatley showing its effects.

Flat barbell bench
1 x 12 60kg
1 x 3 105kg - felt heavy.. triceps still have doms from the pullovers two days ago.
1 x 3 112.5kg
1 x 2 112.5kg
2 x 3 110kg

Incline dumbell bench
4 x 6 44kg

Completed 3 sets of cable rows - 10 reps.

Alternate dumbell hammer curls
1 x 8 18kg
1 x 6 26kg
2 x 8 24kg

Dumbell preacher curls
2 x 10 20kg
1 x 12 18kg
1 x 14 18kg

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

Squats
1 x 6 60kg
1 x 3 100kg
1 x 6 125kg
1 x 6 152.5kg - really hard.
3 x 3 160kg
1 x 2 170kg
1 x 175kg
1 x 180kg - wasn't happy with depth on this one.
again no spotter so can't risk a fail.
1 x 20 120kg stupidly difficult, i was exhausted after this effort!

Did 3 sets of calf raises and then called it a day due to time constraints.

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

Barbell push press
1 x 10 40kg
1 x 3 60kg
1 x 3 70kg
1 x 3 75kg
1 x 3 80kg

Dumbell shoulder press
1 x 7 34kg
2 x 6 34kg
1 x 11 28kg

Lateral raises
3 x 12 16kg

Dumbell shrugs
3 x 12 50kg

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

Not a fantastic session, deit hasn't been 100% the past 2 days or so and it shows!

Flat barbell bench
1 x 12 60kg
1 x 3 80kg
1 x 3 100kg
1 x 3 112.5kg
1 x 2 112.5kg - failed on 3rd rep.
1 x 3 110kg
1 x 2 110kg

Incline dumbell bench
3 x 6 44kg
1 x 5 44kg

Did 3 sets of cable crossovers

Dumbell hammer curls
1 x 8 18kg
1 x 6 26kg
1 x 8 24kg

Dumbell preacher curls
1 x 10 20kg
1 x 8 22kg - this felt a LOT harder than the 20kg
1 x 10 20kg
1 x 15 18kg last rep very tough.

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

Deadlift
1 x 6 60kg
1 x 6 100kg
1 x 3 140kg
1 x 180kg
1 x 200kg
2 x 3 205kg
1 x 4 205kg

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

Low row machine
1 x 8 65kg
2 x 6 70kg
1 x 8 70kg

Did some machine called high pull. seems to hit the lats well.
1 x 8 100kg
1 x 6 110kg
1 x 6 120kg

Dumbell pullovers
2 x 8 34kg - going light on these for now.

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

Bench press
1 x 12 60kg
1 x 3 100kg
1 x 3 112.5kg
4 x 1 120kg - each one progressivley more difficult, the last one I struggled with.

Dumbell incline bench
1 x 5 46kg - always wanted to dumbell bench my bodyweight. noit quite a full set though.
3 x 6 44kg

Did 3 sets of 10 on cable crossovers

2 set of 20 + 2 sets of 8 on cable curls

EZ curls
2 x 10 22kg
2 x 12 20kg

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

Tonights session:

Squats
1 x 6 60kg
1 x 6 100kg
1 x 3 130kg
1 x 3 150kg
3 x 3 162.5kg

Did 3 sets of 10 on the leg press machine (full stack)
Also 3 sets of 15 on calf raises.
1 x 15 135kg

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

Barbell push press
1 x 10 50kg
1 x 3 60kg
1 x 3 70kg
3 x 3 80kg

Seated dumbell shoulder press
1 x 6 34kg
2 x 7 34kg
1 x 6 34kg

Side raises
2 x 10 18kg
1 x 12 16kg

Dumbell shrugs
3 x 12 50kg

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

Good session on flat bench, finished 4 sets of 3 on 112.5kg for the first time and grabbed a new 1 rep pb!  Dissapointing on db bench though.

Flat barbell bench press
1 x 12 60kg
1 x 3 80kg
1 x 3 100kg
4 x 3 1125kg!
1 x 120kg - easy, thought I'd attempt a pb.
1 x 125kg! new pb.  Fantastic.

Incline dumbell bench press
1 x 5 46kg
1 x 5 44kg - dissapointing.
1 x 10 40kg

Dumbell preacher curls
1 x 10 18kg
2 x 8 22kg
1 x 10 20kg

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

yesterdays session:

Deadlifts
1 x 6 60kg
1 x 3 100kg
1 x 2 140kg
1 x 160kg
1 x 180kg
1 x 200kg
1 x 210kg
227.5kg - fail. got the bar to about knee height.

Wide grip chins
1 x 8 bw+10kg
1 x 4 bw+20kg
1 x 8 bw+10kg
1 x 3 bw+20kg

Row machine
1 x 8 70kg
2 x 6 75kg
1 x 8 70kg

Lat pulldown machine
3 x 8 130kg

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

Great bench PB Rob.

My Journal

http://www.northmidlandspowerlifting.co.uk

Thank you very much Sir!
Looks like my end of year goals are still a possibility, if I really go balls out I think I can make them:
bench 130, 6 rep 105 - already achieved.
deadlift 230, 6 rep 200
squat 190, 6 rep 160  - can't see this happening, but we'll see!

Tonights session.

Flat barbell bench press
1 x 12 60kg
1 x 3 80kg
1 x 2 100kg
1 x 110kg
1 x 120kg
2 x 1 122.5kg
1 x 120kg - attempted a 2nd rep but failed.
1 x 7 100kg, first few reps very easy, but damn this got heavy quick!

Dumbell incline press
1 x 6 44kg
1 x 4 44kg. ren out of steam.
1 x 9 40kg

Did 3 sets of cable crossovers.

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

Dumbell Preacher curls
2 x 8 22kg
1 x 10 20kg
1 x 12 20kg

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

Tonights session:

Squats
1 x 6 60kg
1 x 4 100kg
1 x 3 120kg
1 x 2 140kg
1 x 1 150kg
2 x 3 165kg
1 x 2 170kg
1 x 1 180kg - again depth not 100%.  Could do with a spotter to give me confidence to go deeper.


Leg press machine
3 x 10 300kg

3 sets of calf raises.

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

Barbell push press
1 x 10 40kg
1 x 6 60kg
1 x 3 70kg
1 x 3 80kg
1 x 4 80kg
2 x 3 80kg

Seated dumbell shoulder press
1 x 6 34kg
1 x 7 34kg
2 x 6 34kg

Lateral raises
1 x 12 16kg
2 x 10 18kg

Dumbell shrugs
2 x 12 50kg

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

Flat barbell bench press
1 x 12 60kg
1 x 3 80kg
1 x 3 100kg
4 x 2 115kg - wanted 3 but it just wasn't happening.  only just got second rep on the last set.

Dumbell incline Bench
1 x 7 44kg
2 x 6 44kg
1 x 5 44kg - getting tired

Did a few sets of Cable curls and EZ preacher curls to finish off.

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

Todays workout.

Deadlifts
1 x 6 60kg
1 x 4 100kg
1 x 3 140kg
1 x 2 160kg
1 x 180kg
1 x 200kg
2 x 3 207.5kg
1 x 4 207.5kg!

WG chins
1 x 8 BW+10kg
1 x 6 BW+16kg
2 x 6 BW+14kg

Low row machine
1 x 8 75kg
1 x 6 80kg - form was a little off on final two reps.
1 x 8 75kg

Lat pulldown machine
1 x 8 130kg
2 x 8 125kg

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

A quick session tonight.

Flat barbell bench
1 x 12 60kg
1 x 3 80kg
1 x 2 100kg
1 x 110kg
4 x 1 120kg

Incline dumbell bench
2 x 7 44kg
2 x 6 44kg

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

Another short session.

Squats
1 x 8 60kg
1 x 4 100kg
1 x 3 120kg
1 x 3 140kg
1 x 3 160kg
2 x 3 167.5kg
1 x 20 125kg - almost killed me.

Did a few sets of calf raises and leg press.

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