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

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

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

Great session tonight, smashed my pb 1rm on deadlift finally!

Deadlift
1 x 6 60kg
1 x 3 100kg
1 x 3 140kg
1 x 3 160kg
1 x 6 192.5kg
1 x 210kg - easy, could have repped but I wanted to smash my 1rm
1 x 225kg! new pb!
Almost 2.5 x bodyweight (mine is currently 91kg. so need 227.5kg at my current BW.)

WG chins
1 x 7 BW+10kg
1 x 8 BW+10kg
2 x 7 BW+10kg

Cable row machine
1 x 7 70kg
3 x 8 65kg

Dumbell pullovers
1 x 8 42kg
3 x 6 42kg

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

Great PB mate, I'm jealous, some good benching too.

My Journal

http://www.northmidlandspowerlifting.co.uk

Cheers, the reduced consumption of alcohol is definatley showing its effects.

Flat barbell bench
1 x 12 60kg
1 x 3 105kg - felt heavy.. triceps still have doms from the pullovers two days ago.
1 x 3 112.5kg
1 x 2 112.5kg
2 x 3 110kg

Incline dumbell bench
4 x 6 44kg

Completed 3 sets of cable rows - 10 reps.

Alternate dumbell hammer curls
1 x 8 18kg
1 x 6 26kg
2 x 8 24kg

Dumbell preacher curls
2 x 10 20kg
1 x 12 18kg
1 x 14 18kg

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

Squats
1 x 6 60kg
1 x 3 100kg
1 x 6 125kg
1 x 6 152.5kg - really hard.
3 x 3 160kg
1 x 2 170kg
1 x 175kg
1 x 180kg - wasn't happy with depth on this one.
again no spotter so can't risk a fail.
1 x 20 120kg stupidly difficult, i was exhausted after this effort!

Did 3 sets of calf raises and then called it a day due to time constraints.

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

Barbell push press
1 x 10 40kg
1 x 3 60kg
1 x 3 70kg
1 x 3 75kg
1 x 3 80kg

Dumbell shoulder press
1 x 7 34kg
2 x 6 34kg
1 x 11 28kg

Lateral raises
3 x 12 16kg

Dumbell shrugs
3 x 12 50kg

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

Not a fantastic session, deit hasn't been 100% the past 2 days or so and it shows!

Flat barbell bench
1 x 12 60kg
1 x 3 80kg
1 x 3 100kg
1 x 3 112.5kg
1 x 2 112.5kg - failed on 3rd rep.
1 x 3 110kg
1 x 2 110kg

Incline dumbell bench
3 x 6 44kg
1 x 5 44kg

Did 3 sets of cable crossovers

Dumbell hammer curls
1 x 8 18kg
1 x 6 26kg
1 x 8 24kg

Dumbell preacher curls
1 x 10 20kg
1 x 8 22kg - this felt a LOT harder than the 20kg
1 x 10 20kg
1 x 15 18kg last rep very tough.

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

Deadlift
1 x 6 60kg
1 x 6 100kg
1 x 3 140kg
1 x 180kg
1 x 200kg
2 x 3 205kg
1 x 4 205kg

WG chins
3 x 7 BW+10kg
1 x 8 BW+10kg

Low row machine
1 x 8 65kg
2 x 6 70kg
1 x 8 70kg

Did some machine called high pull. seems to hit the lats well.
1 x 8 100kg
1 x 6 110kg
1 x 6 120kg

Dumbell pullovers
2 x 8 34kg - going light on these for now.

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

Bench press
1 x 12 60kg
1 x 3 100kg
1 x 3 112.5kg
4 x 1 120kg - each one progressivley more difficult, the last one I struggled with.

Dumbell incline bench
1 x 5 46kg - always wanted to dumbell bench my bodyweight. noit quite a full set though.
3 x 6 44kg

Did 3 sets of 10 on cable crossovers

2 set of 20 + 2 sets of 8 on cable curls

EZ curls
2 x 10 22kg
2 x 12 20kg

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

Tonights session:

Squats
1 x 6 60kg
1 x 6 100kg
1 x 3 130kg
1 x 3 150kg
3 x 3 162.5kg

Did 3 sets of 10 on the leg press machine (full stack)
Also 3 sets of 15 on calf raises.
1 x 15 135kg

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