Roberts Training Journal.

WEDNESDAY 16th NOVEMBER

BENCHPRESS.

60kg x 20
100kg x 10
100kg x 10
140kg x 2
150kg x 2 (spotted )
140kg x 2
100kg x 10
60kg x 20.


INCLINE D.BELL PRESS.

40kg x 5
36kg x 8
32kg x 10.


DIPS.

b.w x 20
b.w x 20
b.w x 20.


LYING SKULLCRUSHERS.

20kg x 10
30kg x 10
40kg x 6.


C.G.B.P.


60kg x 5
70kg x 5
80kg x 5
90kg x 5


Finished with tricep pushdowns, rope pulls and behind head cable tricep thingies. 5ish sets of 10ish each. Had the mac back up tonight too.....

SATURDAY 19th NOVEMBER

Left squats til tomorra and done another top half again, well seeing marcs back up training!

BENCHPRESS.

60kg x 10
100kg x 5
140kg x 2
145kg x 1
160kg x 2 (neg reps)
100kg x 12.


SHOULDER PRESS MACH.

25kg aside x 10
40kg aside x 10
50kg aside x 10
60kg aside x 5
40kg aside x 10


DBELL LAT RAISES & EZ BAR TRAP RAISES.

12kg x 10 x 3 & 15kg aside x 10 x 3



PULLDOWN MACH.

35kg aside x 10 x 2
50kg aside x 10
70kg aside x 5.


B.BELL SHRUGS.

100kg x 10
140kg x 10
180kg x 5
100kg x 10

BENT OVA B.BELL ROWS.

100kg x 10
120kg x 10
140kg x 5
100kg x 10.

SUNDAY 20th NOVEMBER.


SQUATS.


60kg x 5
100kg x 3
140kg x 2
160kg x 3
160kg x 3
160kg x 3
100kg x 10.


That is all. P.b attempts next squat sesh.

Good luck mate, hope you get yourslef a new PB

Hope so mate! Starting it on deads too!

Quick sesh with Marc, first of the deadlift routine.


WEDNESDAY 23rd NOVEMBER


DEADLIFT.

60kg x 5
100kg x 5
127.5kg x 3
147.5kg x 2
168kg x 2
168kg x 2
168kg x 2
168kg x 2
168kg x 2
168kg x 2


S.L.D.L

60kg x 5
100kg x 5
120kg x 5
140kg x 5
160kg x 3.

SUNDAY 27th NOVEMBER.

last day of squat routine...

SQUAT.

60kg x 3
100kg x 2
140kg x 1
162.5kg x 1(belt on)
172.5kg x 1(P.B)
182.5kg x 1(P.B. best rep of the night)
100kg x 5


BENCHPRESS.


60kg x 5
100kg x 3
140kg x 2
150kg x 1(P.B)


DEADLIFT.

100kg x 2
140kg x 2
180kg x 1
200kg x 1.


Good sesh tonight, had to save my squats to tie in with Marc but worth the wait.
Top squat rep was easiest of the night. Bench felt good too, have done 150 two or three times touch n go but was much more controlled with no bounce tonight.
Deads are next for the routine, they were done tonight with my oly shoes on, which felt ok and our gym plates are smaller than standard but that should help in the long run?

Well done mate, nice squat PB

Cheers Davy, it was all down to the routine...

Glad it worked for you mate, I am hoping to get good results in a couple of weeks on the second run too.

SATURDAY 3rd DECEMBER.

Busy work week, not done much. Back at it with Maca today.....

BENCHPRESS.

70kg x 10
70kg x 5
110kg x 3
140kg x 2
160kg x 2(spotted)
170kg x 2(take downs only)
100kg x 15.


DECLINE BENCHPRESS.

60kg x 10
80kg x 10
100kg x 10
110kg x 10
120kg x 10.

Tricep push downs and rope pulls x lots. Seemed like more till i wrote it down, was in for ages, cuda down that in a quick 45mins.

160kg bench the press was all yours bud.....new comp PB easy me thinks in the new year

It was a 'its all you bro' coupla reps for sure!:-D
Getting closer tho.......

Double drunk post

SUNDAY 4th DECEMBER.

SQUATS.


50kg x 5
60kg x 5
100kg x 5
120kg x 5
140kg x 5(belt on)
160kg x 3
170kg x 3(+wraps)


DEADLIFT.


60kg x 5(d.o.h)
100kg x 3
140kg x 3
170kg x 3(mixed grip, belt)
170kg x 3
170kg x 3.


R.D.L

140kg x 1
180kg x 1
180kg x 1
180kg x 1
140kg x 5.


S.L.D.L

100kg x 10.

TUESDAY 6th DECEMBER.

Light night, 60rep, 100kg bench challenge between myself and Maca!

BENCHPRESS.

60kg x 10
60kg x 5

100kg x 17
100kg x 14
100kg x 12
100kg x 11
100kg x 7. 61rep in 5sets. *Maca died a death on rep 59!!



SHOULDER PRESS MACHINE.

40kg aside x 10
50kg aside x 5
60kg aside x 5
40kg aside x 10.


25kg PLATE FRONT RAISE.

10 x 3.

12kg DBELL SIDE RAISE.

10 x 3.


BARBELL SHRUGS.

100kg x 10
140kg x 5
170kg x 5
170kg x 5.


POWER SHRUGS.

100kg x 5
140kg x 5
170kg x 5.


*i know you do it in a coupla sets when you back at it but a win is a win for just now!Fun sesh tho!