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

Falt barbell bench press
1 x 8 60kg
4 x 6 90kg!!!! attempted 7 on my last set but didn't make it.
onto 92.5kg next week :)

Incline dumbell bench press
3 x 6 40kg
1 x 9 35kg

Pec deck
1 x 7 138kg
3 x 6 143kg

Flat barbell WG bench press
1 x 8 60kg
1 x 8 70kg

EZ curls
1 x 6 37.5kg
1 x 6 50kg - only just made it
1 x 6 47.5kg
1 x 8 47.5kg - somehow made 8 reps.
1 x 10 42.5kg

Squats
1 x 8 90kg
1 x 6 120kg
1 x 6 130kg
2 x 6 140kg - went parallel on all sets.  I want to work on form over the next few weeks as opposed to increasing the weight.

45 degree leg press
1 x 8 280kg
1 x 6 300kg
1 x 6 310kg

45 degree calf raises
1 x 10 310kg
1 x 10 320kg
1 x 10 360kg

Deadlifts
1 x 6 100kg
1 x 4 140kg
1 x 180kg
1 x 200kg
0 x 220kg - still not got it. got it no further than my last attempt.
I will try and better my pb of 210 by smaller steps. 212.5 is my next target now.

WG chins
1 x 7 bw+10kg
3 x 6 bw+10kg

dual cable rows
1 x 6 77kg
1 x 8 67kg
1 x 8 69.5kg
1 x 8 72kg

Military press
missed my shoulders session so i did these.
1 x 8 45kg
1 x 6 55kg
1 x 5 57.5kg
1 x 8 50kg

Tricep pushdowns
1 x 6 95kg
1 x 8 95kg
1 x 12 95kg
1 x 8 95kg

Flat barbell bench press
1 x 8 60kg
1 x 5 92.56kg - could have possibly made 6 but I didnt have a spotter so didnt wanna take the risk.
3 x 6 90kg

Incline dumbell bench press
1 x 6 40kg
1 x 5 40kg
1 x 10 35kg
1 x 9 35kg

Pec dec
2 x 6 138kg
1 x 7 138kg
1 x 6 120kg - slow reps.

Preacher EZ curls
1 x 10 27.5kg
1 x 8 37.5kg
1 x 8 32.5kg
1 x 10 32.5kg - going for higher reps on this as heavy sets are hurting my wrists.

Seated dumbel overhead press
1 x 8 22.5kg
2 x 8 30kg
1 x 7 30kg
1 x 8 30kg

Standing military press
2 x 6 50kg - these felt harder. guessing my shoulders were nuked from previous exercise.
1 x 5 50kg
1 x 12 40kg

Standing lateral raises
reps were all slow and controled.
1 x 12 10kg
1 x 10 10kg
1 x 9 10kg

Shrugs
1 x 12 120kg
2 x 12 140kg

Flat barbell bench press
1 x 8 60kg
2 x 6 92.5kg!
2 x 6 90kg

Incline dumbell bench press
3 x 6 40kg
1 x 9 35kg

Pec dec
2 x 6 138kg
2 x 7 120kg

Preacher EZ curls
1 x 10 27.5kg
1 x 6 37.5kg

Preacher dumbell curls
1 x 10 15kg L
1 x 10 15kg R
1 x 9 17.5kg L
1 x 6 17.5kg R
1 x 16 12.5kg L
1 x 16 12.5kg R

Very impressive deadlift mate! Nice work

Thanks mate. Don't think I'll be deadlifting for quite a while now though :(
Heres why..

Squats
1 x 8 90kg
1 x 6 120kg
1 x 6 130kg
1 x 6 135kg
1 x 6 137.5kg - all reps fully paralell
1 x 14 100kg

Was loading 20k plates onto the 45 degree leg press when i felt a twinge in my back.
was fairly painful at first so I stopped training and went home.
Gradually pain got worse.
Today +1day the pain has eased somewhat but I'm gonna miss shoulder day and rest instead which I think is the wisest thing to do.

My backs now better so duye to me missing out on shoulders and chest at the weekend and today being back day I thought I'd mix the 3 the best that I could.
I'm very pleased with my progression on flat barbell bench press though, I couldnt lift  87kg (4 sets of 6) a few months back and now I'm increased quite considerably since then :)

Flat barbell bench press
1 x 8 60kg
4 x 6 92.5kg!!  Onto 95kg next session!!

Dumbell incline bench
2 x 6 40kg
1 x 5 40kg
1 x 9 35kg

Wide grip chins
4 x 6 BW+10kg

Row machine
1 x 10 60kg
1 x 8 80kg
1 x 8 82.5kg
1 x 8 90kg

Lateral raises (v strict)
1 x 12 10kg
1 x 12 10kg
1 x 11 10kg

Dumbell preacher curls
1 x 9 17.5kg (L)
1 x 3 17.5kg (R) + 1 x 8 15kg
1 x 12 15kg (L)
1 x 9 15kg (R)
1 x 10 15kg (L) + 1 x 6 10kg
1 x 8 15kg (R) + 1 x 9 10kg

Seated dumbell overhead press
1 x 8 20kg
4 x 8 30kg.. at last 4 sets of 8!

Standing military press
1 x 6 50kg
3 x 6 52.5kg

Lateral raises
3 x 8 12kg

Shrugs
1 x 8 125kg
1 x 8 145kg
1 x 8 155kg
1 x 14 125kg

Right, I've not updated this in a while.  I've ditched the idea of reaching 100kg for the time being as i'm looking to stay lean and increase my bodyweight to strength ratio as best I can.

Recently did a little PL competition at my gym, the lifts I managed were:
Squat - 155kg
bench - 105kg
deadlift - 205kg
at a bodyweight of 85kg.  there having the same competiton in 3 months time so I'd like to manage: S 165 bench 110 deadlift 215 with the same BW

What motivated me was seeing a 76kg 5"10 bloke manage:
Squat: 170kg
bench: 125kg
deadlift 225kg
he could have managed more on all 3 lifts, these are just what he needed to win his category.  I was hugely impressed!

Last nights session:

Flat barbell bench press
1 x 10 60kg
4 x 6 92.5kg - only just managed final rep, will attempt 95kg next week

Incline dumbell bench
3 x 6 40kg
1 x 8 37.5kg - final rep was a bit of a cheat

Pec dec
4 sets 6 cant remember weight!

EZ curls
10 x 37.5kg
6 x 50kg
3 x 6 47.5kg

seated db preacher curls
1 x 8 17.5kg
1 x 10 15kg
1 x 15 12.5kg
- all these were in quick sucession with no rest between sets.

Deadlifts
1 x 6 60kg
1 x 6 100kg
1 x 6 140kg
2 x 6 155kg  - Last set went up easilly so thought I'd increase
1 x 6 170kg - Could have possible managed 8 reps if I was to really push but as I'm just getting back into these I thought it'd be wise not to push too hard.

WG chins
4 x 6 BW+15kg

Dumbell rows
2 x 6 50kg
2 x 6 45kg

Cable tricep pushdowns
1 x 8 85kg
1 x 8 95kg
2 x 10 95kg

Some great def on your rear delts there Rob, good work.

Seated dumbell overhead press
1 x 10 20kg
1 x 6 32.5kg
1 x 5 35kg - had trouble getting these up - no spotter
1 x 7 32.5kg
1 x 8 32.5kg!

Standing side raises
2 x 6 15kg
2 x 10 12.5kg

shrugs
100kg x 10
130kg x 8
120kg x 10

Weigted crunch machine
1 x 12 35kg
1 x 12 45kg
1 x 10 55kg
1 x 12 60kg

Flat barbell bench press
1 x 10 60kh
1 x 6 95kg!
2 x 6 92.5kg
1 x 5 92.5kg - poo!

Dumbell incline bench press
1 x 6 40kg
1 x 5 40kg :(
1 x 6 37.5kg
1 x 5 37.5kg - haven't a clue what happend here.
1 x 7 37.5kg

Cable crossovers
1 x 10 35kg
1 x 8 37.5kg
2 x 8 40kg

EZ curls
1 x 10 37.5kg
4 x 6 50kg

Dumbell preacher curls
1 x 8 17.5kg
1 x 10 15kg
1 x 15 12.5kg

Good session today, decided to go for chest again after xmas break as thats the area I want to improve on the most.

did 1 x 8 32kg incline dumbell bench warmup

Flat barbell bench
3 x 6 95kg!
1 x 6 92.5kg

Incline dumbell bench
2 x 6 40kg
2 x 7 40kg - funny one this, some sessions it feels very heavy, others it feels light.

Did some pec dec work, cant remember weights

EZ curls
1 x 10 37.5kg
2 x 6 52.5kg - only just managed 6th rep on 2nd set.
2 x 7 50kg

Dumbell preacher curls
1 x 8 17.5kg
1 x 10 15kg
1 x 15 12.5kg

Squats
1 x 8 90kg
1 x 6 120kg
3 x 6 140kg

leg press machine
4 sets of 8 about 250kg ish
- unfortunatley there is no 45 degree leg press at this gym :(

Calf raises
4 x 10 220kg

Quad extensions
 1 x 8 125kg
3 x 8 130kg

hamstring curls
1 x 6 70kg - pulled hamstring whilst stretching so thought I'd call it a day.

Warmup - seated smith overhead press
1 x 8 50kg

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

Seated smith overhead press
1 x 8 60kg
1 x 8 70kg
1 x 5 1/2 72.5kg
1 x 6 70kg

Dumbell side raises
2 x 8 15kg
1 x 8 12.5kg
1 x 10 10kg
1 x 12 10kg

Dumbell shrugs
3 x 10 45kg
1 x 8 45kg

Poor session today. I'm guessing is because my triceps were fried from yesterdays shoulder routine.

Flat barbell bench
1 x 10 60kg
2 x 5 95kg
1 x 6 92.5kg
1 x 5 92.5kg

incline dumbell bench
2 x 6 40kg
1 x 8 37.5kg
1 x 6 37.5kg

Did 4 sets of 8 on cable crossovers

EZ curls
1 x 10 37.5kg
1 x 5 52.5kg
3 x 6 50kg

Dumbell preacher curls
1 x 8 17.5kg
1 x 10 15kg
1 x 5 12.5kg