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

Just an indication of my progress since late semptember (4 months ago)

Deadlifts
Sept: 6 x 125kg
Janu: 6 x 167.5kg
Increase of: 42.5kg or 25.4%

Squats
Sept: 6 x 95kg
Janu: 6 x 127.5kg
Increase of 32.5kg or 25.5%

45 Deg leg press
Sept: 6 x 220kg
Janu:6 x 285kg
Increase of 65kg or 22.8%

Cannot compare flat bench as only started using barbell in october.
Incline Dumbell bench press(per arm)
Sept: 6 x 30kg
Janu: 6 x 35kg
Increase of 5kg or 14.3%

Dumbell overhead press
Sept: 6 x 27.5kg
Janu: 6 x 30kg
Increase of 2.5kg or 8.4%
Should hit 6 x 32.5 next week however..

Dumbell rows
Sept: 6 x 35kg
Janu: 6 x 45kg
Increase of 10kg or 22.2%

EZ curls
Sept: 6 x 35kg
Janu: 6 x 45
Increase of 10kg or 22.2%

My average strength increase percentage in the past 4 months is 20.1% Hopefully the trend will continue. I think a good run will see me somewhere between 10-15% increase over the following 4 months bearing in mind that I'm staying natural and will be cutting at some point in the period.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Flat barbell bench press
1 x 8 60kg
1 x 8 70kg
1 x 6 85kg
2 x 6 82.5kg
1 x 5 82.5kg

Incline dumbell bench press (per arm)
3 x 6 35kg
1 x 5 35kg -- not far now to the 37.5kg!

Flat flyes
2 x 8 22kg

Incline flyes
2 x 8 20kg

-- going to substitute flyes for pec dec as i feel that works my chest better and machines cant be that bad for isolation exercises surely??

Cable tricep pushdowns
3 x 8 80kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

some good dealifting mate

-

Looks like everythings going in the right direction mate. Good increase in strength in the last 3 Months.

My Training Log

Great session today, im REALLY happy with progress in my squats.

Squats
1 x 8 80kg
1 x 6 110kg
1 x 6 125kg
1 x 6 130kg - felt easy strangely enough!
1 x 4 140kg!! thought I'd get use to lifing heavy. last 2 reps didnt go all the way down to parallel though.. but im please nonetheless

45 deg leg press
1 x 6 240kg
1 x 6 290kg
1 x 6 300kg
1 x 6 305kg!!

Quad extensions
2 x 10 133kg

Hamstring curls
2 x 8 65kg

Seated dumbell overhead press
1 x 6 22.5kg
1 x 6 32.5kg! - equal PB
3 x 6 30kg

barbell shrugs
1 x 8 100kg
2 x 6 140kg
1 x 6 142.5kg
1 x 10 145kg!

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Deadlifts
1 x 6 100kg
1 x 6 140kg
1 x 6 165kg
1 x 170kg
1 x 190kg
1 x 200kg! good clean lift. held for around 10 seconds to really test my grip strength. This should increase very soon

W-G chins
4 x 6 + 15kg - first time managing all sets on 15kg!!

Dumbell rows
2 x 6 45kg
2 x 6 42.5kg

EZ curls
4 x 6 45kg - struggled on last rep of final set. will attempt 47.5kg next week!

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Flat barbell bench press
1 x 8 60kg
1 x 6 70kg
2 x 5 85kg
1 x 5 82.5kg - pretty frustrating. down on last week

Incline dumbell bench press (per arm)
4 x 6 35kg!! onto 37.5kg next week!

Machine flyes
1 x 6 91kg
1 x 6 105kg
1 x 5 105kg
1 x 6 98kg

Tricep pushdowns (cable)
1 x 6 80kg
1 x 6 85kg
1 x 6 90kg
1 x 6 95kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Rushed session today

Squats
1 x 6 80kg
1 x 6 110kg
1 x 6 130kg
1 x 6 132.5kg
1 x 6 135kg new pb!!

45 degree leg press
1 x 6 260kg
1 x 6 300kg
1 x 6 302.5kg
1 x 6 305kg

Seated dumbell overhead press (per arm)
1 x 6 20kg
3 x 6 32.5kg
1 x 6 30kg

Barbell shrugs
1 x 6 100kg
1 x 6 140kg
1 x 8 140kg

Quad extensions
1 x 10 133kg

Hamstring curls
1 x 8 70kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Well, this last week the diet hasn't been too great and this is reflected in todays workout

Deadlifts
1 x 6 100kg
1 x 6 140kg
1 x 6 160kg
1 x 4 170kg.. wanted 6!!
fail x 190 really annoyed with this. should be consitent now!

Weighted wide grip chins
2 x 6 +15kg
2 x 6 +10kg

Dumbell rows
4 x 6 45kg

EZ curls
1 x 6 47.5kg
1 x 5 47.5kg
2 x 6 45kg - form was ****e on last rep of final set. must improve on this.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Flat barbell bench press
1 x 8 60kg
1 x 6 70kg
1 x 5 85kg
3 x 6 80kg - going to drop down to this weight for a while and work on technique.

Incline dumbell bench press (per arm)
1 x 5 37.5kg
2 x 6 35kg
1 x 8 35kg!

Flye machine
3 x 6 105kg
1 x 6 98kg

Tricep pushdowns
1 x 8 85kg
1 x 6 90kg
1 x 7 95kg
1 x 4 95kg stack + 2.5kg plate

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

ello mate cheers 4 da comment
your average %%%'s look really good mate! cant help but notice your chest press's are quite low compared to your squats deads OH db presses etc is it due to injury?? or just lagging a bit???

Freshly turned 22 and hating it!

4 years into training 6st 4 lbs up

pb's (kg)
bench 132.5 x2
squat 170x2
dead 180x1

I'm not too sure mate. I think its generally a weak area, been training chest for 2 years with DB (can currently db bench as much as bb bench), only started on sqats and deads in september and they have progressed loads in comparrision. although chest seems to have grown well, just not got much stronger! can be quite frustating!

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Great session today, I thought I'd struggle because my calves had pretty bad doms from me restarting my taekwondo training on tuesday evenings (going to add in thursday evenings too when I begin to cut)
and I had rather a lot to drink last night.

Squats
1 x 6 80kg
1 x 6 110kg
1 x 6 132.5kg
1 x 6 135kg
1 x 6 137.5kg new pb!!

45 degree leg press
1 x 6 260kg
1 x 6 300kg
1 x 6 310kg
1 x 6 320kg!! new pb again

Quad extensions
2 x 10 138kg - held at top for 6 seconds on final set to really burn out quads.

Hamstring curls
1 x 8 70kg
1 x 8 65kg

Seated dumbell overhead press (per arm)
1 x 6 22.5kg
2 x 6 32.5kg
1 x 5 32.5kg
1 x 6 32.5kg! should be attempting 35kg pretty soon

Barbell shrugs - Weight had to be deadlifted from floor as squat rack was in use.
1 x 8 120kg
2 x 8 140kg
1 x 6 140kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Much better session that last week! I was dreading it because I got drunk on friday night and had a grand total of 5 hours sleep, and due to unforseen circumstances I was late to bed last night which resulted in 6 hours sleep so I've been tired in work all day. I'm pretty surprised as I was yawning and feeling lethargig and was contemplating leaving it until tomorrow. however here's todays workout...

Deadlifts
1 x 10 100kg
1 x 6 140kg
1 x 6 160kg
1 x 6 170kg!! finally hit my 170kg target!
1 x 180kg
1 x 190kg

Weighted wide grip chins
4 x 6 +15kg - let's get this consistent now

1 arm dumbell rows
4 x 6 45kg

EZ curls
2 x 6 47.5kg
2 x 6 45kg
2 x 8 30kg - did this immediatley after the final set on 45kg. This really made my bi's burn!

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Flat barbell bench press
1 x 10 60kg
1 x 6 70kg
2 x 6 80kg
1 x 5 80kg - I did all the reps on these super slow to nail the form

Incline dumbell bench press
1 x 6 37.5kg
1 x 5 37.5kg
1 x 6 35kg
1 x 8 35kg

Pec dec
4 x 6 84kg

Tricep pushdowns
1 x 6 95kg
1 x 6 97.5kg
1 x 6 95kg
1 x 6 90kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

rob, daft question but how do you work out strength gains in terms of a percentage? :)

"Progress journal"
Get in, 4 plate deadlift done for reps!

"My Hero"

This is how I worked them out: there may be an easier way as maths isn't my strongest subject!

If my previous PB for 6 reps was 120kg on deadlift
and my current PB for 6 reps is 170kg on deadlift
then the equation is as follows:

((170 - 120) / 120) X 100 which gives me a 41.6% strength increase on that particular lift

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

cheers rob, keep on trucking.

"Progress journal"
Get in, 4 plate deadlift done for reps!

"My Hero"

Good session today

Barbell squats
1 x 8 90kg
1 x 6 115kg
1 x 6 135kg
2 x 6 140kg - not going to count these as a PB because i wasn't fully paralell on all the lifts. Could do with a spotter really

45 degree leg press
1 x 6 280kg
1 x 6 310kg
1 x 6 320kg
1 x 6 325kg

Quad extensions
2 x 10 138kg

Hamstring curls
1 x 8 70kg
1 x 8 65kg

Seated dumbell Overhead press
1 x 6 20kg
4 x 6 32.5kg!! onto 35kg per arm next week!

Barbell shrugs
1 x 6 120kg
2 x 6 140kg
1 x 8 145kg

Dumbell side raises
1 x 8 10kg
1 x 8 7.5kg - arms are perfectly straight on these, looking to isolate outer delts.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

I'm adding an extra session now on a friday. Basically involves 2 bicep and 2 tricep exercises, and some fat burning.
All exercises are performed with very strict form.
EZ curls
3 x 6 47.5kg
1 x 6 45kg

Alternate dumbell hammer curl
2 x 6 20kg
2 x 6 17.5kg
1 x 13 10kg - superset

Cable tricep pushdowns
1 x 8 95kg
1 x 8 96.25kg
1 x 8 97.5kg
1 x 8 100kg

Weighted dips
1 x 10 +15kg
1 x 8 + 15kg
2 x 6 +20kg

1.6km jog at a very brisk pace to keep HR low: 11:30 (8.6km/h)

30 mins of taekwondo practice

Abdominal crunch machine
1 x 10 25kg
2 x 8 30kg
1 x 8 40kg - really had to push the last 2 reps

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Went into the gym today with the aim of smashing my deadlift 1 rep personal best. I walked away with a new PB of 205kg

Deadlifts
1 x 10 90kg
1 x 6 90kg - had to wait for oly bar
1 x 6 140kg
1 x 2 160kg
1 x 180kg
1 x 205kg!!!
210kg: got weight 2/3 of the way up so I should have this in the bag soon

Weighted wide grip chins
1 x 5 +20kg - failed just short of 6th rep
3 x 6 +15kg - these felt hard today

One arm dumbell rows
4 x 6 45kg

Cable tricep pushdowns
I'm swapping these with EZ curls which will now be done on chest day.
1 x 8 95kg
1 x 6 100kg
1 x 6 95kg
1 x 15 50kg - superset

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Flat barbell bench press
1 x 10 60kg - really slow reps working on form
1 x 8 70kg
1 x 6 75kg
3 x 6 80kg

Incline dumbell bench press
4 x 6 37.5kg
1 x 6 27.5kg - immediatley after final set, these were hard!

Pec dec
3 x 6 91kg
1 x 7 84kg

EZ curls
4 x 6 47.5kg - onto 50kg next week
1 x 10 30kg - immediatley after final set, these were hard too!

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Weights were down a little today as I wanted to focus on technique and added some supersets in.

Squats
1 x 10 90kg
1 x 8 110kg
2 x 6 130kg - wanted to nail the form with all reps down to parallel, however a few weren't quite there.
1 x 20 100kg - Thought i'd have a go at the 20 rep squat and my god was it hard! left me shattered for much of the remaining session

45 degree leg press
1 x 8 260kg
1 x 6 190kg
1 x 6 310kg
1 x 6 320kg
1 x 6 325kg - very tough indeed

Leg extensions
1 x 10 133kg - forgot what weight I was on last week
1 x 10 138kg - held final rep at full extension for a good 5 seconds.

Hamstring curls
1 x 8 70kg
1 x 8 65kg

Seated dumbell shoulder press
1 x 8 22.5kg
0 x 35kg - almost got the weight up but not quite there yet. going to keep working on 32.5kg untill I can manage 4 x 7
0 x 32.5kg - for some reason couldn't get this weight up either however I attempted again after 5 mins rest:
2 x 6 32.5kg
1 x 5 32.5kg - not sure what happend here
1 x 6 32.5kg
1 x 8 20kg - superset, again found this very tough

Barbell shrugs
1 x 10 100kg
1 x 8 130kg
1 x 8 135kg
1 x 8 140kg
1 x 12 100kg - superset

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Today was the final workout and indeed day before I begin my cut.

EZ curls
1 x 10 30kg
4 x 6 50kg!

Dumbell hammer curls (weight per arm)
2 x 6 20kg (alternate)
1 x 6 20kg
1 x 6 22.5kg
followed by 15 x 30kg on EZ bar - superset

Dips
1 x 10 BW
3 x 8 BW + 20kg

Cable tricep pushdowns
1 x 8 95kg
1 x 6 100kg
1 x 6 101.25kg
1 x 6 96.25kg
1 x 15 60kg - superset

Ab crunch machine - This one you lie down and bring your knees to your elbows, the pendulum is weighted, found in most fitness first gyms
1 x 8 30kg
2 x 8 35kg

Treadmill
1.6km 9:50 @ 10km/h - 10.5km/h next session

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

impressive lifts mate

just wondering tho,

as your doing 4x6/5x5 type routines

your obviously seeing increases in strength, but how are you size gains?

www.myprotein.co.uk
Training Article

Thanks matey, I have gained a fair bit of size following this routine, however I couldnt compare it with a routie with higher rep range because last time I was training in the 8-12 rep range my diet was poor.
I'd say my strength is increase at a greater rate though relative to my size.

What are you looking for from your routine?

Regards

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

First session on the cut. Found it hard to cope with what seemed to be lower energy levels, this became apparent more so in the 1 mile jog at the end of the workout.

Deadlifts
1 x 8 100kg
1 x 6 140kg
2 x 6 165lg
1 x 4 167.5kg lost energy on this plus grip was suffering.

Widegrip chins
1 x 6 BW+20kg - very hard
3 x 6 BW+15kg

1 arm dumbell rows
3 x 6 45kg
1 x 8 45kg

Cable tricep pushdown
1 x 8 95kg
1 x 8 100kg
1 x 6 105kg
15 x 60kg - superset

Treadmill
1.6km 9:50 @ 10km/h - I think O'm going to keep it at this for the next 4 weeks then adjust if needed.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Pretty average session today, I think I'm going have to come to terms that my strength gains will slow now that I'm cutting.

Flat barbell bench press
60kg x 8
80kg x 6
85kg x 6
90kg x 4
85kg x 5
82.5kg x 6

Incline dumbell bench press
1 x 5 40kg!
2 x 6 37.5kg
1 x 5 37.5kg

Pec dec
4 x 6 91kg
1 x 8 60kg - superset

EZ curls
2 x 6 52.5kg
2 x 6 50kg
1 x 12 30kg - superset

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Squats
1 x 8 90kg
1 x 6 110kg
1 x 6 130kg
1 x 6 135kg
1 x 6 140kg

45 degree leg press
1 x 6 260kg
1 x 6 300kg
1 x 6 310kg
1 x 6 320kg

Leg extensions
2 x 10 138kg

Seated dumbell overhead press
1 x 8 20kg
4 x 6 32.5kg
1 x 8 20kg - superset

Lateral raises (very strict)
2 x 8 7.5kg

Barbell shrugs
1 x 8 100kg
1 x 8 130kg
1 x 8 135kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Just got back from a great session of Taekwondo. My cardio fitness seems to be increasing now

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

I fell on my might hand very heavilly during my taekwondo session on thursday, there wasnt much pain at the time so thought nothing of it. but my wrist seems to be sprained in someway, hopefully it wont take too long to recover.

Deadlifts
the sore wrist didnt seem to affect my deadlift
1 x 6 100kg
1 x 6 140kg
2 x 6 167.5kg
1 x 190kg - was feeling tired so i thought i'd just do a rep of 190, stuggled with the lift somewhat so I decided not to attempt a PB.

WG chins
1 x 5 BW+20kg - this hurt my wrist so i just went with some bodyweight reps with double overhand grip
1 x 10 BW
1 x 6 BW

1 arm dumbell rows
4 x 6 45kg
- hurt the wrist a little bit but was bearable.

There no way my wrist was gonna be able to cope with tricep pushdowns so I attempted some dips
1 x 6 BW+20kg
- again was hurting my wrist so I decided to call it a day as I wouldn't want to be causing further injury.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Not been gym all week due to a massive workload at uni. not a bad session considering. my lifts on push exercises are down primarilly because my right wrist is still giving me problems. no curling for a good few weeks i think.

Squats
1 x 10 80kg
1 x 8 110kg
1 x 6 130kg
2 x 6 140kg

45 degree leg press
1 x 6 270kg
1 x 6 310kg
1 x 6 320kg
1 x 6 330kg
1 x 6 350kg - 3/4 reps to get used to heavier loads.

Leg extensions
2 x 10 138kg

Hamstring curls
1 x 8 70kg
1 x 8 65kg

Seated dumbell overhead press
1 x 10 20kg
1 x 8 27kg
1 x 6 30kg

Flat dumbell bench press
1 x 8 30kg

incline dumbell bench press
1 x 6 32.5kg
9I was feeling tired after legs but thought I should give the chest a quick workout so gains aren't lost so much from missing tuesdays session and the crap diet this week!!

Barbell shrugs
1 x 8 100kg
1 x 6 130kg
1 x 6 140kg
2 x 6 150kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Pretty crap session today!

Deadlifts - legs still had doms from squat day!
1 x 6 60kg
1 x 6 100kg
1 x 6 140kg
1 x 6 170kg
1 x 4 170kg - grip went
1 x 3 170kg- grip again

Wide grip chins
double overarm.
1 x 6 bw+5kg
1 x 6 bw+10kg
- close grip overarm
1 x 8 bw+20kg
1 x 2 bw +25kg - weight slipped from my legs
1 x 6 bw +20kg

1 arm dumbell rows
2 x 7 45kg
2 x 6 45kg

then finished off with some weighted dips - the kind where your body positions between 2 benches. hands on one, feet on the other.
did 1 x 10 +20kg
1 x 10+25kg
1 x 10+30kg
1 x 8+40kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

good solid session today, despite a heavy night proceding the workout.

Deadlifts
1 x 6 100kg
1 x 6 140kg
2 x 6 170kg!
1 x 6 160kg

WG chins - double overhand
1 x 8 BW
3 x 6 BW+10kg
1 x 7 BW+10kg

1 arm dumbell rows
2 x 6 45kg
1 x 7 45kg
1 x 8 45kg

Dips
2 x 8 BW+15kg - the 20 plate keped on slipping. i need to get a belt with a chain.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Todays session
Flat barbell bench press
8 x 60kg
6 x 80kg
3 x 6 82.5kg - attempt 85kg once again next week.

Incline dumbell bench oress
1 x 6 35kg
2 x 6 37.5kg
1 x 7 37.5kg - upto 40kg next week

Decline dumbell bench press
1 x 10 30kg

Pec dec
1 x 6 84kg
3 x 6 91kg

EZ curls
1 x 10 30kg
1 x 6 40kg
3 x 6 50kg
1 x 10 30kg - superset

Treadmill
1.6km 7:58

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Good session today

Squats
1 x 8 80kg
1 x 6 120kg
1 x 6 140kg
1 x 6 145kg
1 x 5 145kg

45 degree leg press
1 x 8 280kg
1 x 8 320kg
1 x 6 330kg
1 x 6 340kg
1 x 6 350kg

leg extensions
2 x 10 131kg

Hamstring curls
2 x 8 70kg

Dumbell shoulder press
1 x 8 20kg
4 x 6 30kg - these felt hard and i found out why.. I was lifting 1 32.5kg dumbell and 1 30kg dumbell

Lateral raises
4 x 8 10kg - the 12kg was in use.

Dumbell shrugs - barbell that I use was also in use
3 x 8 45kg - ran out of time and had to leave gym before my final set.

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

A good session today, managed all my sets on 85kg bench for the first time, still a sh*te weight to be benching, but it's progression nonetheless

Flat barbell bench press
1 x 10 60kg
4 x 6 85kg - only just managed last rep on final set. 87.5kg next week!

Incline dumbell bench press
1 x 5 40kg
3 x 6 37.5kg

Pec dec
3 x 6 98kg
1 x 10 63kg - superset

EZ curls
1 x 10 30kg
2 x 6 52.5kg
2 x 6 50kg
- attempted to hammer curl 25kg DBs but right wrist started to hurt so I stopped.
1 x 15 30kg ez curl

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Reasonable session today.

Squats
1 x 20 BW
1 x 8 80kg
1 x 6 120kg
1 x 6 140kg
1 x 6 147.5kg - the last 2 reps were 1/2 reps so not counting this as a new pb

45 degree leg press
1 x 8 300kg
4 x 6 350kg
- gonna reduce this down to 330kg and work a bit on the form as on a couple of reps I wasnt going down as much as I'd have liked.

Leg extensions
1 x 10 138kg. I stopped after this for legs as I was feeling light headed.

took 10 minutes break to recover.

Seated dumbell overhead press
1 x 8 22.5kg
3 x 7 30kg
1 x 9 30kg - defo onto 32.5kg next week.

Seated dumbell side raises
1 x 6 12kg
2 x 8 12kg

EZ curls
1 x 6 40kg
1 x 6 50kg
2 x 6 52.5kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

nice squats

-

Not a bad session today, was hoping for a new PB on deadlift 1 rep max, didn't even come close. i'm not too sure why as I managed to rep 180kg for the first time. Although I did still have bad doms left over from fridays squat session.

Deadlifts
1 x 10 100kg
1 x 6 140kg
1 x 2 180kg
1 x 0 200kg - only got the weight half way up.
1 x 3 180kg - new pb!

WG chins
3 x 6 BW+15kg
1 x 7 BW +15kg
- I'm gonna aim to get upto 4 sets of 7 then increase the weight to 20kg and then work upto 4 sets of 6.

1 arm dumbell rows
4 x 7 45kg - I would increase this but 45kg is the heaviest dumbell at my gym

Weighted dips
1 x 6 BW +15kg
2 x 8 BW +20kg

Cable tricep pushdowns
1 x 7 100kg
1 x 6 97.5kg

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg