RB's training log

Hmm alright, I guess my grip will adjust to it with a bit more training! What about some liquid chalk? Does that help?


Pulldown
73kg - 5x5
50kg - 10, 10

Hammer Curl
35kg - 5x5
20kg - 10

Dips
BW+15kg - 5x5
BW - 6, 6

Preacher Curl
25kg - 5x5

Overhead Extension
50kg - 5x7
32kg - 12, 12

Incline Curl with Twist
25kg - 5x5
18kg - 10, 10
 
Squat
97.5kg - 5, 5, 5, 3
90kg - 4, 4
60kg - 10, 10

Form felt horrible. Going to go back down to 95kg until I can do them very comfortably.

OHP
40kg - 5
37.5kg - 5x5
20kg - 12, 12

Side Raise
20kg - 4
16kg - 5x5
10kg - 10, 10

Reverse Fly
16kg - 5x7
10kg - 10, 10

Cuban Rotation
20kg - 4
16kg - 5x7

Decline Sit Up
10kg - 12, 6, 6, 5, 6
 
Missed yesterday so kind of did 2-in-1 today.

Squat
95kg - 5x5
60kg - 20

Bench
67.5kg - 5x5
40kg - 19

Deadlift
115kg - 3
110kg - 3x5
65kg - 15, 12

Row
65kg - 5x5
35kg - 15

Shrugs
65kg - 5, 7, 7

Lat Pulldown
59kg - 5x5
41kg - 9
 
Thanks. Done it in fairly good time as well because I went with my bro so much shorter rests than I'd usually take!

Pulldown
77k - 5x5
50kg - 20, 10

Hammer Curl
40kg - 3
35kg - 5x5

Dips
BW+17.5kg - 5x5
BW - 7, 7

Preacher Curl
30kg - 2
25kg - 5, 5, 5, 5, 4

Overhead Extension
55kg - 5x5
41kg - 10, 7

Incline Curl with Twist
25kg - 5, 5, 4, 5, 5
16kg - 10, 10
 
Wish my other muscles would build as quickly as my triceps do!

Squat
95kg - 5x5
70kg - 10, 10

Much more comfortable than 2 squat sessions ago, but bad form on the last set last rep, so will do one more at 95kg, then bump it up.

OHP
40kg - 5x5

Side Raise
20kg - 5x5
10kg - 10, 10

Reverse Fly
20kg - 5x5
10kg - 10, 10

Cuban Rotation
20kg - 5x5
10kg - 10, 10

Push Press
30kg - 9, 6

Starting to superset my workouts now, as up until now I was spending 2 or more hours just on the lifts, and now the past few sessions I've spent no more than 1.5 hours with core/stretching at the end.
 
Left later than I meant to, so I only had time for 2 exercises, will finish the rest in tomorrow's workout.

Squat
95kg - 5x5
70kg - 15, 10

Easy peazy. Will bump it up to 97.5kg next session.

Db Bench
60kg - 5x5
40kg - 11, 11
 
Ok I lied, didn't end up doing the incline bench this workout, but did do calf raise.
Also had delivery of liquid chalk so tested that out today. Works pretty well!

Deadlift
110kg - 3x5
80kg - 15, 10

Row
65kg - 5x5
Singles - 70kg, 75kg, 80kg, 80kg, 80kg

Shrugs
65kg - 5x5

Lat Pulldown
59kg - 5x5

Calf Raise
45kg - 10, 10
50kg - 5x10
 
Pulldown
82kg - 3
77kg - 5x5
Singles - 82kg, 86kg, 86kg, 86kg

Hammer Curl
35kg - 5x5
Singles - 40kg, 40kg, 40kg

Dips
BW+20kg - 5x5
BW+25kg - 5, 5

Definitely going to get a dipping belt as holding a dumbbell behind the knee is becoming increasing uncomfortable!

Preacher Curl
25kg - 5x5
30kg - 3, 4

Overhead Extension
50kg - 5x5
55kg - 7
59kg - 7

Incline Curl with Twist
25kg - 5x5

Bb Curl
30kg - 5, 5
 
167.2lbs this morning so gained about 6-7lbs in the past 7 and a bit weeks, so a fairly good pace.
Great session today, felt good!

Squat
97.5kg - 5x5
Singles - 100kg
105kg - 3

OHP
42.5kg - 5x5
Singles - 45kg, 47.5kg
50kg - 4

Side Raise
20kg - 5x5
10kg - 10, 10

Reverse Fly
20kg - 5x5
10kg - 10, 10

Cuban Rotation
20kg - 5x5
10kg - 10, 10
 
Did my first Tough Mudder event on Saturday :) and was out Sunday, so didn't manage to get to the gym.

Went today but helping a friend out as it's his first time lifting so was showing him the ropes so didn't get too much done.

Squat
100kg - 5, 5, 5, 2
80kg - 5, 5

Bench
60kg - 5x5

Deadlift
115kg - 3x5
70kg - 10, 10
 
Haha, well he did seem shocked at the weights I was putting on for squat and deadlift especially as he's quite small and skinny so just the bar was quite a workout for him.
After his technique is good his starting weight won't be much more than just bar.

Pulldown
77kg - 5x5
Singles - 86kg, 91kg, 91kg

Hammer Curl
35kg - 5x5
Singles - 40kg, 40kg, 40kg

Dips
BW+25kg - 5, 4
BW+22.5kg - 4
BW+20kg - 5, 5, 5
BW - 10

Using the dipping belt is a tiny bit harder as there's a very slight swing to it, but so much more comfortable than using a db.

Preacher Curl
25kg - 5x5
30kg - 3, 3, 3+3 assists, 2

Overhead Extension
55kg - 5x5

Incline Curl with Twist
25kg -5x5
 
I'm doing the Level 2 Gym Instructor course (exam tomorrow and in a weeks time), and went to the tutorial all day today (up at 6am, 4 hours sleep).
So I was quite tired and almost didn't end up going to the gym, but forced myself to and got there at 8pm.
Hadn't had much to eat all day so I was feeling quite weak, but somehow powered through the squats with great form! :cool:

Squat
100kg - 5x5
Singles - 115kg, 115kg, 115kg, 115kg

Db Bench
60kg - 5x5
65kg - 5, 3

Calf Raise
65kg - 6x5
 
Not so good then :D I make up for it most days when I get like 9 hours sleep :p

Missed yesterday so crammed in a 'long' session today, but had to squeeze it in 1.5 hours before the gym closed.
My arms did not like me today, plus it might've been that I wasn't taking as long rests that I just couldn't put in the reps.

Squat
102.5kg - 5, 5, 5, 5, 4
Singles - 120kg, 120kg

OHP
42.5kg - 5x5
50kg - 3, 3, 3, 3, 2

Pulldown
82kg - 2
77kg - 2, 4, 4, 4, 4

Hammer Curl
35kg - 5, 5, 4, 5, 5

Dips
BW+20kg - 5, 5, 5, 4, 5
BW+22.5kg - 4
BW+25kg - 3

Preacher Curl
25kg - 5x5
30kg - 3, 3

Side Raise
20kg - 5, 4, 4, 3, 4

Reverse Fly
20kg - 5x7

Cuban Rotation
20kg - 5, 4, 5, 5, 5
 
When I squat I don't look up, but keep my head level, so that I'm looking at myself.
I jumped in with someone else doing squats today and he said that you get better drive if you keep your head pointed down, in line with your spine? (And same with deadlifting)
Not sure if it's just a need to adapt, but felt the balance wasn't as good and just didn't feel as 'right', especially coming out of the hole.

Bench
70kg - 5x5
Singles - 75kg, 80kg, 80kg

Squat
102.5kg - 5x5
110kg - 2, 2

Leg Press
50kg - 10
80kg - 5
110kg - 5
130kg - 5
140kg - 5

Calf Raise
70kg - 4x7
 
Last edited:
Ok thanks for clarifying.
I'll do it with a slight tilt so I can still look forward-ish until I get used to that.

Deadlifts went well today :)
115kg - 3x5
120kg - 5
110kg - 5
100kg - 5

Row
70kg - 5x5

Upright Row
25kg - 5x5

Lat Pulldown
59kg - 5x5
 
Pulldown
77kg - 5x5
64kg - 10

Hammer Curl
35kg - 5x5

Dips
BW+20kg - 5x5
BW+25kg - 5, 4
BW - 12

Bb Curl
30kg - 5x5
35kg - 5, 4

Overhead Extension
59kg - 5, 7, 7, 6, 8

Incline Curl with Twist
25kg - 5x5
30kg - 4

Which do you think is better for strength? Normal bb or preacher curl?
 
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