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	» Robs attempt to gethe reasonably strong! (Go to post)	12-04-2017 @ 12:14
This elbow tendonitis is really starting to fk me off. That said i don't think pissed up arm wrestling helped sat night. Anyway, today was a bodybuilding day focussing on main weak areas. Hated it. Boring and hard work with high reps! Couldn't do more chest work as elbows are in bits. FitNotes Workout - Wednesday 12th April 2017 Lateral Dumbbell Raise - 6.0 kgs x 15 reps - 6.0 kgs x 15 reps - 6.0 kgs x 15 reps Flat Bar Pushdown - 35.0 kgs x 15 reps - 35.0 kgs x 15 reps - 35.0 kgs x 15 reps Flat Dumbbell Fly - 15.0 kgs x 15 reps - 15.0 kgs x 15 reps - 15.0 kgs x 15 reps Band Pushdown ** - 15 reps - 15 reps - 15 reps
	» Robs attempt to gethe reasonably strong! (Go to post)	11-04-2017 @ 13:39
Squats and deads have killed me. Exchanged squat suit for one two sizes smaller so legs are sore as fk now. Depth is a major issue so need to practice box squats a lot. FitNotes Workout - Tuesday 11th April 2017 Barbell Squat - 20.0 kgs x 5 reps - 40.0 kgs x 4 reps - 70.0 kgs x 4 reps - 100.0 kgs x 3 reps - 120.0 kgs x 2 reps - 120.0 kgs x 4 reps - 140.0 kgs x 4 reps - 140.0 kgs x 4 reps - 140.0 kgs x 4 reps Safety Box Squats - 25.0 kgs x 5 reps - 55.0 kgs x 3 reps - 55.0 kgs x 3 reps Deadlift - 50.0 kgs x 5 reps - 70.0 kgs x 3 reps - 100.0 kgs x 3 reps - 120.0 kgs x 4 reps - 120.0 kgs x 4 reps - 120.0 kgs x 4 reps - 150.0 kgs x 4 reps Rack Pull ** - 150.0 kgs x 2 reps - 150.0 kgs x 2 reps Done. Nice light session to bring me into my 8 week window.
	» Robs attempt to gethe reasonably strong! (Go to post)	02-04-2017 @ 16:54
fk me that was painful! Trained with new team today and one of lads did my wraps. I'm badly bruised and back of knees are in bits. That said, although the wraps were so so tight the suit offered fk all in terms of pop. It's absolutely huge on me. I am selling it and getting a much tighter one. That way I'm 100% sure of hitting 250kg V V soon. FitNotes Workout - Sunday 2nd April 2017 Barbell Squat - 20.0 kgs x 5 reps - 20.0 kgs x 5 reps - 50.0 kgs x 5 reps - 70.0 kgs x 3 reps - 70.0 kgs x 3 reps - 100.0 kgs x 3 reps Loose wraps with belt - 120.0 kgs x 3 reps - 150.0 kgs x 1 rep Super tight wraps - 170.0 kgs x 1 rep - 200.0 kgs x 1 rep - 215.0 kgs x 1 rep - 225.0 kgs x 1 rep
	» Robs attempt to gethe reasonably strong! (Go to post)	31-03-2017 @ 09:56
Week 1, session 1, max bench FitNotes Workout - Friday 31st March 2017 Flat Barbell Bench Press - 20.0 kgs x 8 reps - 60.0 kgs x 5 reps - 80.0 kgs x 3 reps - 100.0 kgs x 1 rep 3 Board Shirt Press - 100.0 kgs x 1 rep - 110.0 kgs x 1 rep - 130.0 kgs x 1 rep - 140.0 kgs x 1 rep 140 was a real grind albeit a pb. Left arm sort of gave way for some reason. Didn't look at all pretty. Foolishly went for it again and failed with spotter bars saving the day! I had index finger on smooth part and it felt horrible. Think I'll stick to pinky for raw and middle for shirt. fking hated it. Shirt feels much better than metal though. Just need time to build up resistance to some heavier weights as it's all new to me. Flat Bar Pushdown - 40.0 kgs x 10 reps - 40.0 kgs x 10 reps - 40.0 kgs x 10 reps - 40.0 kgs x 10 reps - 40.0 kgs x 10 reps - 40.0 kgs x 10 reps Piss. Need to up next time. Rear Delt Dumbbell Raise - 10.0 kgs x 10 reps - 10.0 kgs x 10 reps - 10.0 kgs x 10 reps As above Seated Cable Row ** - 75.0 kgs x 8 reps - 75.0 kgs x 8 reps - 75.0 kgs x 8 reps - 75.0 kgs x 8 reps - 75.0 kgs x 8 reps Couldn't get on machine so had to do cable work. Stack. Next up, light deads followed by sldl and abbs. Try get that in Sunday am and then another couple (dynamic bench and heavy squats) next week. Focusing on absolutely hammering chest and tries to bring bench up. Tris as so so weak so will get a pasting twice a week.
	» Robs attempt to gethe reasonably strong! (Go to post)	27-03-2017 @ 14:48
Dunno what to make of todays session. I was planning on staying in but felt depressed as fk so dragged myself out. Problem i that I've ran outta data on phone so i couldn't do what you asked. Blagged the whole thing tbh. No WiFi in gym so guessed it all. FitNotes Workout - Monday 27th March 2017 Barbell Squat - 20.0 kgs x 5 reps - 60.0 kgs x 3 reps - 90.0 kgs x 3 reps Straps up, wraps on - 120.0 kgs x 2 reps - 140.0 kgs x 2 reps - 170.0 kgs x 2 reps Piece of piss but i nearly fell forward coming up which wasn't great. Depth isn't quite there but I've been told it'll come with time and suit breaking in. - 200.0 kgs x 3 reps - 220.0 kgs x 1 rep Got a spotter. He said he st himself with how slow i was descending. No way am i coming up. Anyway it was fking piss. Only didn't do more because i think I've bust my eye and feet were on fire. Never experienced that before tbh! Leg Press ** - 160.0 kgs x 8 reps - 220.0 kgs x 6 reps - 250.0 kgs x 12 reps pb Feel better for going now. 250kg comp target is definitely alive and kicking. Problem is im running outta space on the bar!
	» Robs attempt to gethe reasonably strong! (Go to post)	23-03-2017 @ 14:15
Week finished. Deads. Straps down Nearly st myself on final set so left. Stomach been fked all day. Could've been embarrassing. Anyway, nothing special Straps down upto 180kg x 3 Done.
	» Robs attempt to gethe reasonably strong! (Go to post)	21-03-2017 @ 12:16
Squats. fking ruined! Best pre wo shake I've had too. st from Poland. Jack3d equivalent...... Suit on, straps down from start. Aim, work up to a 3rm From the start it felt like the suit was offering very little in terms of pop at the bottom. With straps up obviously it'll be a different story but for now it's down. FitNotes Workout - Tuesday 21st March 2017 Barbell Squat - 20.0 kgs x 5 reps - 60.0 kgs x 3 reps - 80.0 kgs x 3 reps - 100.0 kgs x 3 reps - 120.0 kgs x 3 reps Wraps on - 140.0 kgs x 2 reps Too easy to waste 3 reps - 160.0 kgs x 2 reps As above - 180.0 kgs x 3 reps 180kg. Wow. Felt like fk all! - 200.0 kgs x 1 rep A lot of fking anger and energy went into this. I didn't do it aiming for 1rm @dig. I genuinely felt confident of 3. It wasn't to be. Just the one. Still it's 200kg! I remember doing 100kg x 1 and thinking i was strong. Not gonna lie. I feel epic. Nose sniff, aggression, easy! Been told by a judge, white lights too. Videos to come! Leg Press - 120.0 kgs x 6 reps - 230.0 kgs x 12 reps - 200.0 kgs x 20 reps Toe Press - 145.0 kgs x 20 reps - 145.0 kgs x 20 reps - 145.0 kgs x 20 reps God I'm buzzing. What a session!
	» Robs attempt to gethe reasonably strong! (Go to post)	17-03-2017 @ 10:59
FitNotes Workout - Friday 17th March 2017 Deadlift Straps down - 60.0 kgs x 5 reps - 80.0 kgs x 5 reps - 110.0 kgs x 3 reps Straps up - 130.0 kgs x 2 reps - 160.0 kgs x 1 rep - 180.0 kgs x 1 rep - 200.0 kgs x 1 rep Hand nearly slipped but kept it straight - 210.0 kgs x 1 rep https://youtu.be/OlNhdk0ISpY
	» Robs attempt to gethe reasonably strong! (Go to post)	13-03-2017 @ 11:48
fking hate this stty illness at times. Smash my squat PB then mentally crash massively and need to leave without doing 4 other exercises. FitNotes Workout - Monday 13th March 2017 Barbell Squat - 20.0 kgs x 5 reps - 60.0 kgs x 6 reps - 80.0 kgs x 5 reps - 100.0 kgs x 4 reps - 120.0 kgs x 3 reps - 135.0 kgs x 3 reps - 150.0 kgs x 1 rep - 160.0 kgs x 3 reps - 160.0 kgs x 3 reps - 160.0 kgs x 3 reps Went to do racks and felt st so moved to leg press and felt depressed as fk so got my s**t and left. Wont dwell on it like normal. Just accept it happened and move on. On the plus, I've absolutely ruined a squat PB and i think i may be in on depth. Comments on depth welcome. Much deeper than last time but maybe still not enough? [MEDIA=youtube]kfGGQy3k8Ck[/MEDIA]
	» Robs attempt to gethe reasonably strong! (Go to post)	09-03-2017 @ 11:47
A week of pb's finished with a pb. I've done 165 x 4 before but it was touch n go and dig said this is better so I'll take it! Feels fking miles harder than TNG tbh https://youtu.be/RLjYyxZ0QHI FitNotes Workout - Thursday 9th March 2017 Deadlift - 60.0 kgs x 5 reps - 80.0 kgs x 4 reps - 100.0 kgs x 4 reps - 120.0 kgs x 3 reps - 145.0 kgs x 2 reps - 165.0 kgs x 3 reps fked up one set with warm-ups with weight on bar. Defecit Deads - 120.0 kgs x 5 reps Underhand Pulldown - 45.0 kgs x 8 reps - 60.0 kgs x 20 reps - 52.5 kgs x 20 reps - 52.5 kgs x 20 reps Dumbbell Row - 20.0 kgs x 8 reps - 30.0 kgs x 10 reps - 20.0 kgs x 10 reps - 20.0 kgs x 9 reps Had to stop as felt bicep twinge on PDS and didn't want to risk bicep curls. Overall very happy though. Gonna get a shower now and then get ready to go to a meeting regarding my mental health. Also have another tonight. See what happens.
	» Robs attempt to gethe reasonably strong! (Go to post)	07-03-2017 @ 12:48
Chest today. Been signed off another month sick so got to gym instead of wallowing in self pity. PBS all round too but I'm not happy. Should've got another on bench tbh but I lost line. FitNotes Workout - Tuesday 7th March 2017 Flat Barbell Bench Press - 20.0 kgs x 8 reps - 40.0 kgs x 6 reps - 60.0 kgs x 5 reps - 75.0 kgs x 4 reps - 90.0 kgs x 3 reps - 100.0 kgs x 1 rep - 107.5 kgs x 2 reps https://youtu.be/csuycYJ5F-c - 90.0 kgs x 7 reps - 80.0 kgs x 8 reps Overhead Press - 20.0 kgs x 10 reps - 30.0 kgs x 5 reps - 42.5 kgs x 4 reps - 52.5 kgs x 8 reps pb - 42.5 kgs x 8 reps Dips - 5 reps - 7.5 kgs x 4 reps - 15.0 kgs x 10 reps pb - 5.0 kgs x 8 reps - 5.0 kgs x 4 reps Flat Dumbbell Fly - 15.0 kgs x 7 reps - 20.0 kgs x 12 reps pb - 15.0 kgs x 12 reps Lateral Dumbbell Raise - 10.0 kgs x 6 reps - 10.0 kgs x 4 reps Just had a protein coffee so gonna sort some things then have a nap. Next up, take Mrs tomorrow then me do deads Thursday
	» Robs attempt to gethe reasonably strong! (Go to post)	06-03-2017 @ 12:49
st myself when I saw today's workout. No knee sleeves but first time in wraps with a view to going equipped in 3 weeks or so. FitNotes Workout - Monday 6th March 2017 Barbell Squat - 20.0 kgs x 5 reps - 60.0 kgs x 5 reps Felt heavy as fk without sleeves. Must be in the head - 80.0 kgs x 5 reps Beginning to worry - 100.0 kgs x 4 reps fk that was V V hard - 120.0 kgs x 3 reps wraps on Not too bad. Getting used to wraps for first ever time and used to depth - 132.5 kgs x 2 reps Wow that flew!!!!! - 142.5 kgs x 1 rep - 152.5 kgs x 3 reps Depth touch n go but felt so so easy. https://youtu.be/ha_wfNdl2WU - 152.5 kgs x 3 reps - 152.5 kgs x 3 reps - 120.0 kgs x 9 reps Wow this was like an empty bar. I thought it said 9 not 9+. I absolutely flew through them and had at least 13 in me! Rack Squat - 80.0 kgs x 4 reps - 90.0 kgs x 4 reps - 80.0 kgs x 4 reps Lying Leg Curl Machine - 40.0 kgs x 14 reps - 30.0 kgs x 16 reps - 30.0 kgs x 12 reps Leg Press - 100.0 kgs x 8 reps - 150.0 kgs x 6 reps - 200.0 kgs x 3 reps - 220.0 kgs x 10 reps - 140.0 kgs x 15 reps Toe Press ** - 145.0 kgs x 12 reps - 120.0 kgs x 15 reps So, moving towards fully equipped now with zero sleeves and wraps. Wraps went on well and were V tight and supporting. Absolutely love them minus the sore knees now! Bring on the suit and comp in august!
	» Robs attempt to gethe reasonably strong! (Go to post)	03-03-2017 @ 11:11
First DL session in two weeks so I was nervous, especially given the numbers I had to hit. Turns out it was my best session in a while. Made hard work of 155 with belt position and being too tight but it actually felt quite light. I think form is nailed too. Really sitting back now and not falling forward FitNotes Workout - Friday 3rd March 2017 Paused Deadlifts - 60.0 kgs x 5 reps - 80.0 kgs x 3 reps - 100.0 kgs x 3 reps Deadlift - 100.0 kgs x 3 reps - 120.0 kgs x 3 reps - 135.0 kgs x 3 reps - 150.0 kgs x 3 reps - 155.0 kgs x 3 reps https://youtu.be/mLTIY3Sxw0g Stiff Legged Deadlift - 105.0 kgs x 10 reps Rack Chin - 10 reps - 7 reps - 5 reps Dumbbell Row - 20.0 kgs x 17 reps Barbell Curl - 25.0 kgs x 10 reps - 20.0 kgs x 10 reps - 20.0 kgs x 9 reps No ez bar in gym
	» Robs attempt to gethe reasonably strong! (Go to post)	03-03-2017 @ 11:11
First DL session in two weeks so I was nervous, especially given the numbers I had to hit. Turns out it was my best session in a while. Made hard work of 155 with belt position and being too tight but it actually felt quite light. I think form is nailed too. Really sitting back now and not falling forward FitNotes Workout - Friday 3rd March 2017 Paused Deadlifts - 60.0 kgs x 5 reps - 80.0 kgs x 3 reps - 100.0 kgs x 3 reps Deadlift - 100.0 kgs x 3 reps - 120.0 kgs x 3 reps - 135.0 kgs x 3 reps - 150.0 kgs x 3 reps - 155.0 kgs x 3 reps https://youtu.be/mLTIY3Sxw0g Stiff Legged Deadlift - 105.0 kgs x 10 reps Rack Chin - 10 reps - 7 reps - 5 reps Dumbbell Row - 20.0 kgs x 17 reps Barbell Curl - 25.0 kgs x 10 reps - 20.0 kgs x 10 reps - 20.0 kgs x 9 reps No ez bar in gym
	» Robs attempt to gethe reasonably strong! (Go to post)	02-03-2017 @ 11:47
Note to self. DO NOT DO TRICEP EXTENSION WITH 1 YEAR OLD A DAY BEFORE BENCH! Triceps killing today. Felt so weak on bench. Nearly giving out when lowering! FitNotes Workout - Thursday 2nd March 2017 Flat Barbell Bench Press - 20.0 kgs x 8 reps - 40.0 kgs x 6 reps - 55.0 kgs x 5 reps - 70.0 kgs x 5 reps - 80.0 kgs x 3 reps - 90.0 kgs x 2 reps - 105.0 kgs x 2 reps should be 4+. No energy at all. Just gave out - 85.0 kgs x 8 reps felt much stronger - 85.0 kgs x 7 reps - 85.0 kgs x 5 reps Raw 2 Board Press - 110.0 kgs x 3 reps actually felt ok and fairly strong even without shirt. https://youtu.be/HvjAOJE2sVk - 110.0 kgs x 3 reps - 110.0 kgs x 3 reps Overhead Press - 20.0 kgs x 8 reps - 35.0 kgs x 6 reps - 50.0 kgs x 7 reps pb https://youtu.be/YtoGPjiQvh8 - 40.0 kgs x 9 reps - 40.0 kgs x 6 reps Time to eat up and rest now. Gonna get out and walk this aft. Deads tomorrow. Can't wait!

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