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

Thanks anabolicjay I might try that out if the problem persists but it seems to be subsiding, my Bis are quite weak anyway as it's been a long time since I have done isolations on them!

Deadlifts: 1 x 8 80kg warmup, 3 x 6 130kg, 1 x 6 132.5kg (just!) new PB
WG chins 3 x 6 +5kg 1 x 5.5 +5kg - failed on the last set
DB rows 4 x 6 37.5kg, form suffered slightly on the last set, aim next week is to complete with good form!
BB curls 3 x 6 37.5kg 1 x 6 35kg.

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

Good session today, finally hit 100k with the squats

squats: 1 x 8 70kg warmup, 3 x 6 95kg, 1 x 6 100kg just!!!
45 deg leg press 1 x 6 200kg, 1 x 6 220kg - legs felt nuked after these so stopped.
seated quad extensions 3 x 8 119kg
seated dumbell press 1 x 8 16kg warmup, 2 x 6 27.5kg, 2 x 5 27.5kg. I'll aim for 4 x 6 on 27.5kg next week.
barbell shurgs 3 x 8 120kg 1 x 8 130kg. - upped the weight to really push my traps and forearms.

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

A good session today considering I didnt have my morning carbs - weetabix due to my milk being off grr

Flat dumbell bench press: 1 x 10 22.5kg warmup, 4 x 6 37.5kg - managed all my sets.. just!! I'm gonna attempt 40kg per arm next week
Incline dumbell bench press: 1 x 5 32.5kg, 1 x 6 32.5kg, 2 x 6 30kg - first attempt at 32.5's hopefully I'll improve with this weight!
Pec deck: 4 x 6 84kg
Seated dip machine: 3 x 6 105kg, 1 x 6 112kg - these give my tris a great pump!

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

Brilliant session today, but the deadlifts left me totally exhausted for the rest of the excercises... new PB though and 3 plates a side

Deadlift 1 x 8 60kg warmup, 1 x 6 135kg - felt good thought what the heck let's attempt 140k:- 2 x 6 140k!!! 1 x 6 135k
Weighted WG chins 4 x 6 5kg
Dumbell rows 1 x 6 40kg 3 x 6 37.5kg
Barbell curls 1 x 6 37.5kg - right wrist started hurting again it's been 5 months since i broke my arm i'd have thought the pain would have gone completly from my wrist on this movement. gonna try EZ curls like was suggested next week!

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

Not a bad session today, still progressing nicely

Squats 1 x 8 70kg warmup, 2 x 6 100kg, 1 x 6 102.5kg - new PB!! Decided against another set because my left glute felt sore.
Quad extensions 3 x 8 119kg
Seated DB overhead press 1 x 8 22.5kg, 4 x 6 27.5kg.. 30kg next week
Barbell shrugs 1 x 8 120kg, 3 x 6 130kg

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

I thought I'd add some photos of where I'm currently at, sorry about the quality, they were taken off my phone.

I think my main issue is the lack of definition on my arms. Do you guys agree?

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

first session on barbell bench press.. i was very dissapointed as I thought I'd lift more.

flat banch press: 1 x 8 60kg 4 x 5 80kg. couldn't manage 6 reps on this weight
incline db bench press 3 x 6 32.5kg 1 x 5 32.5kg
pec dec: 2 x 6 91kg 2 x 6 84kg
seated dips 4 x 6 105kg

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

Had a lot to drink last night and only 6 hours sleep so pretty decent session all considering..

deadlift: 1 x 10 60kg, 1 x 6 130kg, 2 x 6 140kg 1 x 6 130kg
WG Chins: 3 x 6 +5kg 1 x 6 + 0kg
dumbell rows: 4 x 6 37.5kg
EZ curls: 1 x 8 30kg 3 x 6 35kg

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

Struggled with squats today, which isn't surprising after doing them the day after deadlifts!

squats: 1 x 10 20kg, 1 x 8 70kg, 2 x 6 100kg 1 x 3 102.5kg 1 x 6 90kg
45 deg leg press: 3 x 8 180kg
quad extensions: 3 x 8 119kg
seated DB press: 1 x 8 22.5kg, 2 x 6 30kg new pb 2 x 5 30kg
barbell shrugs 1 x 8 100kg, 2 x 8 120kg

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

flat barbell bench press: 1 x 10 50kg, 1 x 6 80kg, 1 x 5 80kg, 2 x 6 70kg - decided to drop weight down to work on form and get used to the exercise. Will increase by 2.5kg each week hopefully.

incline db bench press: 4 x 6 32.5kg increase weight to 35kg next week

pec dec: 4 x 6 84kg

seated dips: 4 x 6 112kg

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

Deadlifts: 1 x 10 60kg, 1 x 6 142.5kg 1 x 5 142kg, 1 x 6 135kg - back was feeling a bit tender so I stopped.
weighted wg chins: 3 x 6 +5kg, 1 x 5 +5kg
db rows 4 x 6 37.5kg
ez curls 4 x 6 35kg - 37.5kg next week

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

Great session toady
Squats: 1 x 6 60kg, 3 x 6 102.5kg 1 x 6 105kg new pb
45 deg leg press: 1 x 6 190kg, 1 x 6 200kg, 2 x 6 210kg
Quad extensions: 2 x 8 119kg 2 x 8 126kg
Seated oh db press: 1 x 6 22.5kg, 3 x 6 30kg, 1 x 5 30kg
BB shrugs: 2 x 6 130kg, 2 x 6 140kg

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

great session tonight, i feel that I'm finally getting used to benching with a barbell

flat bb bench press: 1 x 10 50kg, 2 x 6 72.5kg, 1 x 6 75kg, 1 x 6 77.5kg! going to attempt 4 x 6 on 77.5kg next week.
incline db bench press: 1 x 6 35kg new pb!!, 2 x 5 35kg, 1 x 4 35kg
pec dec: 2 x 6 84kg, 2 x 6 91kg
seated dips: 1 x 6 112kg, 3 x 6 119kg

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

Another fantastic session today

deadlifts: 1 x 10 60kg, 3 x 6 140kg, 1 x 1 150kg, 1 x 1 160kg, 1 x 1 170kg!! new 1 rep max
close grip pulldowns: 2 x 6 112kg 2 x 6 105kg
dumbell rows: 2 x 6 40kg, 2 x 6 37.5kg
ez curls: 3 x 6 37.5kg, 1 x 6 40kg

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

Worth sticking with a mix of BB and DB for chest I reckon.
Weights are creeping up on flat and incline dumbbells of 35kg is good going.
Stick at it.

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."


Link to training partner's blog
Mark Jackman and The Great Right Hope

thanks Jedi

Average sesssion today despite another PB.

squats: 1 x 8 60kg, 3 x 6 105kg 1 x 6 107.5kg new pb
45 deg leg press: 2 x 6 215kg 1 x 3 215kg - left knee was feeling a bit funny so I stopped as a precaution.
quad extensions: 4 x 8 126kg
seated db overhead press: 1 x 8 20kg, 4 x 6 30kg. roll on 32.5kg next week
bb shrugs: 4 x 6 130kg

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

bench is going up gradually now which is nice, I'm still wobbling a bit though during the motion which does not happen with db bench press. hopefully this will fade as I get more used to the exercise.

bb bench press: 1 x 10 50kg, 4 x 6 80kg. struggled on last rep for final 2 sets. 82.5kg next week.
db incline bench press: 1 x 6 35kg, 1 x 4 35kg, 1 x 5 35kg, 1 x 4 35kg. down on last week which is a shame.
pec dec: 4 x 6 91kg
seated dips: 4 x 6 119kg

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

Do you do any lever work for grip strength? If you break yourself in gently it can help toughen up the wrist joints and surroundins tendons, small muscles of the hand etc... all helping to reduce that pain you get when curling heavy..

I can't say that I have, the pain is due to me breaking my elbow (radial head) back in june. It only really hurts now on bb curls but it's fine on ez curls. Before the breakage it was fine n bb curls. My grip strength seems adequate at the moment, deadifts seem to work the wrists the most
I'll have a look into your suggestions though, they sound like they could be beneficial. thanks!

My log
DL: 232.5kg     SQ: 190kg      BP: 127.5kg

No worries mate...
I love grippers, can't rate em highly enough!

Nothing contributes so much to tranquilizing the mind as a steady purpose - a point on which the soul may fix its intellectual eye.