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

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

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.

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

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

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.

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.

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

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

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

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

Cracking bench mate, well done.

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

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

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.

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

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.

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

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