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

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: 235kg     SQ: 190kg      BP: 127.5kg

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: 235kg     SQ: 190kg      BP: 127.5kg

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: 235kg     SQ: 190kg      BP: 127.5kg

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: 235kg     SQ: 190kg      BP: 127.5kg

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: 235kg     SQ: 190kg      BP: 127.5kg

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: 235kg     SQ: 190kg      BP: 127.5kg

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: 235kg     SQ: 190kg      BP: 127.5kg

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: 235kg     SQ: 190kg      BP: 127.5kg

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: 235kg     SQ: 190kg      BP: 127.5kg

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: 235kg     SQ: 190kg      BP: 127.5kg

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: 235kg     SQ: 190kg      BP: 127.5kg

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: 235kg     SQ: 190kg      BP: 127.5kg

Looking good in the pic, great lifts too!!

MT shape-up II entrant
Start Weight :-65.1KG  WK1:- 66.7KG  WK2:- 67.2KG WK3:- 67.4kg  Wk4:- 68.4KG

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: 235kg     SQ: 190kg      BP: 127.5kg

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: 235kg     SQ: 190kg      BP: 127.5kg

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.

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: 235kg     SQ: 190kg      BP: 127.5kg

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: 235kg     SQ: 190kg      BP: 127.5kg

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: 235kg     SQ: 190kg      BP: 127.5kg

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 !

http://www.youtube.com/watch?v=FhycgPbxkrk