Roberts Training Journal.
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Well done on the pb Robert! You definitely have a 150 in you for future comps.
How was the turn out at the comp and what were the lifts like?
How was the turn out at the comp and what were the lifts like?
tryst08/05/11 @ 15:17
cheers mate! Yeah i should have cos im creeping up in 2.5kg's every time, 155 in 3 years lol!
Low, low turnout mate, 5,6 uneq and only a young lad jamie and stuart crighton eq. They done well, 155kg @70ish bw and stuart an easy 205 and pressed out 210 but red lighted for ass up.
I was on my own in 93's and think there was a 145 below and a 155 above me but thats about it!
Low, low turnout mate, 5,6 uneq and only a young lad jamie and stuart crighton eq. They done well, 155kg @70ish bw and stuart an easy 205 and pressed out 210 but red lighted for ass up.
I was on my own in 93's and think there was a 145 below and a 155 above me but thats about it!
tryst11/05/11 @ 20:50
WEDNESDAY 11th MAY
DEADS.
60kg x 10
100kg x 5
140kg x 5
180kg x 5
18'' DEADS.
140kg x 5
180kg x 5
220kg x 2.
All beltless and chalkless. Last set shouldve been 5 also but grip kept going. Finished with some chins n rows but heart not really in it tonight.
DEADS.
60kg x 10
100kg x 5
140kg x 5
180kg x 5
18'' DEADS.
140kg x 5
180kg x 5
220kg x 2.
All beltless and chalkless. Last set shouldve been 5 also but grip kept going. Finished with some chins n rows but heart not really in it tonight.
Nice bench comp PB there Robert! Get to the unit sometime, you're only about 10 minutes away now 
What's happened to your old training buddy at the mo?
What's happened to your old training buddy at the mo? tryst11/05/11 @ 21:25
cheers buzzman!
Maca's no been training for a while due to a few different reasons but he assures me he on the way back!
so ive been plodding on my own and about to start two week stints in london from monday so its been a bit stop start.
Looking forward to check out your new place, you seem to be trucking along nicely in your training at the mo!!
Maca's no been training for a while due to a few different reasons but he assures me he on the way back!
so ive been plodding on my own and about to start two week stints in london from monday so its been a bit stop start.
Looking forward to check out your new place, you seem to be trucking along nicely in your training at the mo!!
tryst15/05/11 @ 18:43
SUNDAY 15th MAY
SQUAT.
60kg x 5
100kg x 2
140kg x 2
160kg x 2
100kg x 20
BENCHPRESS.
60kg x 5
80kg x 2
100kg x 2
120kg x 2
90kg x 15
DEADLIFT.
100kg x 2
140kg x 2
180kg x 2
190kg x 2
140kg x 10
TRICEP DIPS.
BW x 20.
BW x 15.
BW x 15.
TRICEP PUSHDOWNS.
20kg x 20.
30kg x 12.
40kg x 8.
REVERSE GRIP BENCHPRESS.
60kg x 10.
80kg x 10.
60kg x 10.
Nice wee sesh, bit of everything, As per recently, all beltless.
London for 2wks for work, see what kinda training i can manage when away.
SQUAT.
60kg x 5
100kg x 2
140kg x 2
160kg x 2
100kg x 20
BENCHPRESS.
60kg x 5
80kg x 2
100kg x 2
120kg x 2
90kg x 15
DEADLIFT.
100kg x 2
140kg x 2
180kg x 2
190kg x 2
140kg x 10
TRICEP DIPS.
BW x 20.
BW x 15.
BW x 15.
TRICEP PUSHDOWNS.
20kg x 20.
30kg x 12.
40kg x 8.
REVERSE GRIP BENCHPRESS.
60kg x 10.
80kg x 10.
60kg x 10.
Nice wee sesh, bit of everything, As per recently, all beltless.
London for 2wks for work, see what kinda training i can manage when away.
tryst17/05/11 @ 22:35
TUESDAY 17th MAY
found a wee gym in stratford, east london. Turned out to be a b.b type gym, small, packed and d.bells all over the floor, had a squat rack tho!!
SQUAT.
Beltess.
60kg x 10
100kg x 5
120kg x 5
140kg x 3
160kg x 2
90kg x 20.
FLAT D.BELL PRESS.
30kg x 10
35kg x 10
40kg x 10 x 2
INCLINE D.BELL PRESS.
32.5kg x 10 x 3
TRI PUSHDOWN
30kg x 20 x 3
TRI ROPE PUSHDOWN
20kg x 15 x 3
WIDEGRIP CHINS.
B.w x 5 x 3
Few sets of gunz.
Bit of whatever i could get near, it was some place, back friday tho lol!
found a wee gym in stratford, east london. Turned out to be a b.b type gym, small, packed and d.bells all over the floor, had a squat rack tho!!
SQUAT.
Beltess.
60kg x 10
100kg x 5
120kg x 5
140kg x 3
160kg x 2
90kg x 20.
FLAT D.BELL PRESS.
30kg x 10
35kg x 10
40kg x 10 x 2
INCLINE D.BELL PRESS.
32.5kg x 10 x 3
TRI PUSHDOWN
30kg x 20 x 3
TRI ROPE PUSHDOWN
20kg x 15 x 3
WIDEGRIP CHINS.
B.w x 5 x 3
Few sets of gunz.
Bit of whatever i could get near, it was some place, back friday tho lol!
tryst20/05/11 @ 22:58
FRIDAY 20TH MAY
back in my new local gym in stratford!!
DEADLIFT
60kg x 10
100kg x 10
140kg x 5
160kg x 5
180kg x 5
140kg x 10
MAX WIDE GRIP CHINS
b.w x 5 x 5
LAT PULLDOWN
60kg x 15 x 2. Front
60kg x 15 x 2. Back
B.BELL ROWS.
100kg x 10 x 4.
CLEAN AND STRICT PRESS.
60kg x 10 x 2.
80kg x 5 x 2.
BICEPS x lots!
back in my new local gym in stratford!!
DEADLIFT
60kg x 10
100kg x 10
140kg x 5
160kg x 5
180kg x 5
140kg x 10
MAX WIDE GRIP CHINS
b.w x 5 x 5
LAT PULLDOWN
60kg x 15 x 2. Front
60kg x 15 x 2. Back
B.BELL ROWS.
100kg x 10 x 4.
CLEAN AND STRICT PRESS.
60kg x 10 x 2.
80kg x 5 x 2.
BICEPS x lots!
tryst23/05/11 @ 22:57
MONDAY 23RD MAY
Still in london......
BENCHPRESS.
60kg x 10.
100kg x 5.
120kg x 3.
130kg x 2.
140kg x 1.
150kg x f (AGAIN!!!)
100kg x 15.
INCLINE DBELL PRESS.
35kg x 15 x 4
D.BELL FLYES.
25kg x 10 x 4
DIPS.
B.w x 20
B.w x 15
B.w x 15.
Finished up with tricep pushdowns, rope pulls and behind head ez bar press for lots, gym was heaving, again!!!
Still in london......
BENCHPRESS.
60kg x 10.
100kg x 5.
120kg x 3.
130kg x 2.
140kg x 1.
150kg x f (AGAIN!!!)
100kg x 15.
INCLINE DBELL PRESS.
35kg x 15 x 4
D.BELL FLYES.
25kg x 10 x 4
DIPS.
B.w x 20
B.w x 15
B.w x 15.
Finished up with tricep pushdowns, rope pulls and behind head ez bar press for lots, gym was heaving, again!!!
tryst31/05/11 @ 22:56
TUESDAY 31ST MAY
Still in london, ilford now, at an esporta gym next to digs. Big , new, busy but hardly any plates but had a squat rack so once the curl division moved on......
SQUATS
All beltless.
Bar x few
90 x 5
130 x 5
150 x 3
160 x 2
100 x 15.
Leg extension, leg curl and sum sorta calf mach
4sets each x lots!
Tricep dips b.w x 10 x 4.
Tricep pushdowns, rope pulls, over cable thingys
4sets each x lots!
Another madhouse, scrambling for plates n machines. Try a back, shuds n bi's nxt. Not a hope of a deadlift unless a go in first or last thing!
Still in london, ilford now, at an esporta gym next to digs. Big , new, busy but hardly any plates but had a squat rack so once the curl division moved on......
SQUATS
All beltless.
Bar x few
90 x 5
130 x 5
150 x 3
160 x 2
100 x 15.
Leg extension, leg curl and sum sorta calf mach
4sets each x lots!
Tricep dips b.w x 10 x 4.
Tricep pushdowns, rope pulls, over cable thingys
4sets each x lots!
Another madhouse, scrambling for plates n machines. Try a back, shuds n bi's nxt. Not a hope of a deadlift unless a go in first or last thing!
tryst02/06/11 @ 23:59
THURSDAY JUNE 2ND
Esporta gym. Ilford, london.
Late tonight, much quieter!
DEADLIFT.
60kg x 10
100kg x 10
140kg x 5
170kg x 3
190kg x 2
200kg x 1
MAX WIDTH CHINS.
B.w x 5 x 3.
LAT PULLDOWN & LAT ROW MACH.
4 sets each.
D.BELL ROWS.
40kg x 10 each arm
47.5kg x 8
50kg x 5
BARBELL ROWS.
60kg x 10
80kg x 10
100kg x 10
Esporta gym. Ilford, london.
Late tonight, much quieter!
DEADLIFT.
60kg x 10
100kg x 10
140kg x 5
170kg x 3
190kg x 2
200kg x 1
MAX WIDTH CHINS.
B.w x 5 x 3.
LAT PULLDOWN & LAT ROW MACH.
4 sets each.
D.BELL ROWS.
40kg x 10 each arm
47.5kg x 8
50kg x 5
BARBELL ROWS.
60kg x 10
80kg x 10
100kg x 10
tryst04/06/11 @ 20:59
SATURDAY 4TH JUNE.
Last night in london, for a week anyway.
BENCHPRESS.
60kg x 10
100kg x 2
130kg x 2
150kg x f. Again. But v.close.
140kg x 1.
100kg x 10.
DUMBELL PRESS.
40kg x 10.
50kg x 4.
30kg x 10.
INCLINE DUMBELL PRESS.
25kg x 10 x 2.
30kg x 10.
DBELL FLYES.
20kg x 15 x 3.
DIPS.
B.w x 20 x 3
Finished with tri pushdowns, rope pulls and a load of gunz!
Last night in london, for a week anyway.
BENCHPRESS.
60kg x 10
100kg x 2
130kg x 2
150kg x f. Again. But v.close.
140kg x 1.
100kg x 10.
DUMBELL PRESS.
40kg x 10.
50kg x 4.
30kg x 10.
INCLINE DUMBELL PRESS.
25kg x 10 x 2.
30kg x 10.
DBELL FLYES.
20kg x 15 x 3.
DIPS.
B.w x 20 x 3
Finished with tri pushdowns, rope pulls and a load of gunz!
tryst06/06/11 @ 22:30
Post Edited: 09.06.2011 @ 01:10 AM by tryst
MONDAY 6TH JUNE.Back home for the week! Been ages since i hit my shoulders....
STRICT PRESS.
50kg x 5
60kg x 5
70kg x 5
80kg x 5
85kg x 3
DBELL SHOULDER PRESS.
28kg x 10
32kg x 10
36kg x 10
DBELL SHRUGS.
48kg x 10 x 3.
EZ BAR UPRIGHT ROWS.
20kg x 10
30kg x 10
40kg x 10
Finish with some light side and front dbell raises.
tryst09/06/11 @ 01:06
WEDNESDAY 8TH JUNE.
Had first training sesh in months with the returning maca!
DEADLIFT.
60kg x 10
100kg x 5
140kg x 5
180kg x 3
200kg x 2 (belt)
140kg x 10
MAX WIDE GRIP CHINS.
B.W x 5 x 5
Getting easier, start to add weight nxt time.
BENT OVA B.BELL ROW.
60kg x 15.
80kg x 15.
100kg x 12.
D.BELL ROWS.
48kg x 10 x 3
Each arm.
Finish with coupla back machines in wee gym.
Now my partner back ive set a target of a coupla
p.b's done and taped before my hols at end of june!!
Had first training sesh in months with the returning maca!
DEADLIFT.
60kg x 10
100kg x 5
140kg x 5
180kg x 3
200kg x 2 (belt)
140kg x 10
MAX WIDE GRIP CHINS.
B.W x 5 x 5
Getting easier, start to add weight nxt time.
BENT OVA B.BELL ROW.
60kg x 15.
80kg x 15.
100kg x 12.
D.BELL ROWS.
48kg x 10 x 3
Each arm.
Finish with coupla back machines in wee gym.
Now my partner back ive set a target of a coupla
p.b's done and taped before my hols at end of june!!
tryst11/06/11 @ 13:16
SATURDAY 11TH JUNE.
Training early morning is horrible!
SQUATS.
(beltless.)
Bar x lots.
60kg x 5.
100kg x 3.
140kg x 2.
160kg x 2.
100kg x 10. v.wide stance.
100kg x 10. v.narrow stance.
S.L.D.L
(d.oh.)
70kg x 10.
120kg x 5.
170kg x 3. (more like 3 singles than 3 rep tho)
Defict s.l.d.l.
Feet touching bar.
70kg x 10
100kg x 10
120kg x 5
CALF MACH.
Stack x 25 x 4.
Training early morning is horrible!
SQUATS.
(beltless.)
Bar x lots.
60kg x 5.
100kg x 3.
140kg x 2.
160kg x 2.
100kg x 10. v.wide stance.
100kg x 10. v.narrow stance.
S.L.D.L
(d.oh.)
70kg x 10.
120kg x 5.
170kg x 3. (more like 3 singles than 3 rep tho)
Defict s.l.d.l.
Feet touching bar.
70kg x 10
100kg x 10
120kg x 5
CALF MACH.
Stack x 25 x 4.
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