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

Decent leg session tonight.

Squats
1 x 8 100kg
1 x 6 120kg
3 x 6 142.5kg - final reps were quite hard to grind out.
1 x 150kg - nice and deep
1 x 160kg again nice and deep.
1 x 20 100kg - felt hard was dizzy afterwards but defo had more reps in me.

Leg press machine
1 x 10 200kg
1 x 8 210kg
1 x 8 220kg
1 x 8 230kg - last rep was very slow and hard but got it in the end.

did 2 sets of calf raises,
had my pwo shake and went for a swim.

My log
DL: 225kg     SQ: 180kg      BP: 122.5kg

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: 225kg     SQ: 180kg      BP: 122.5kg

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: 225kg     SQ: 180kg      BP: 122.5kg

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: 225kg     SQ: 180kg      BP: 122.5kg

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: 225kg     SQ: 180kg      BP: 122.5kg

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

To be old and wise first you have to be young and foolish.(thats my excuse anyway!!)
 arms-16
calves-16.5
quads-24.5
waist 34.5
chest 44.5

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: 225kg     SQ: 180kg      BP: 122.5kg

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: 225kg     SQ: 180kg      BP: 122.5kg

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: 225kg     SQ: 180kg      BP: 122.5kg

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: 225kg     SQ: 180kg      BP: 122.5kg

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: 225kg     SQ: 180kg      BP: 122.5kg

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: 225kg     SQ: 180kg      BP: 122.5kg

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: 225kg     SQ: 180kg      BP: 122.5kg

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: 225kg     SQ: 180kg      BP: 122.5kg

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: 225kg     SQ: 180kg      BP: 122.5kg

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: 225kg     SQ: 180kg      BP: 122.5kg

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: 225kg     SQ: 180kg      BP: 122.5kg