RobF's Training Log

RobF · 01-03-2007, 08:17 AM

Well as it's a New Year I thought I'd start a log mainly for my own amusement and coz I never write down my numbers and the memory isn't as good as it once was...Today was my 1st session of 2007 as follows: (PS) all the free weights in my gym are in Kg's and machines in Lbs just to add to the confussion...

03/01/2007
Back/Legs
Curls - 6+5+5 (50kg) (usually throw them in later at 40kg but higher reps. Will go for a satanic 666 next time!)
T-Bar rows - 4x5 static (90kg + bar) 95kg last set of 5 for 5 set total (will increase all to 95kg next time)
Box Squats - 5x5 working up in 10kg increments to (130kg) Think that's a PR but not enough to worry about!
Pullthroughs - 3x10s whole stack of 200 which I assume is Lbs!? Haven't done these for a while and boy they burnt the lower back a goodun!
Calf presses (on leg press) 3x12's with 6 plates a side (240kg) then dropped to 4 a side to know out a pump set of 20 reps.

Overall good workout and should be able to bump the Box Squats up 5kg or so next time! Need to shed a bit of this Christmas pudding I've grown over the holidays though so am keeping a closer eye on what i'm eating for a while and upping the cardio!

RobF · 01-05-2007, 10:49 PM

05/01/07
Chest/Shoulder/Tri's

Flat BB bench - 5x5 static (97.5kg) - Last set seemed smoothest as got a really solid setup...For me anyway!
Pec-Deck Fly's - 8-7-5 (220lbs) Too heavy, will drop a slab next time!
Seated DB Military Press - 8-8-6 (55Lbs) - Tri's didn't want to play anymore!
Tri extensions off floor at 50kg then 45kg didn't want to happen so did rope pulldowns 8x3 (150lbs)
Weighted Sit-ups - 12-10-10 (42.5kg) dumbell (Biggest we have...) Didn't mean to do 12 on 1st set but got carried away listening to a "Nirvana" track on my ipod

RobF · 01-09-2007, 12:35 AM

08/01/07
Should be Deadlift day today but feeling rough with a cold so am rolling it over untill Wednesday

RobF · 01-11-2007, 01:43 AM

10/01/07
Back/Legs - (Note: just getting over a cold so a bit ragged....)
BB Curls - 6x3 (50kg)
Chins - 8x1 (BW) as lat pulldown cable busy
Lat Pulldowns - 8x3 (190lbs)
Deadlifts - 3x5 ramped to (160kg) - missed 2nd rep half way up on last set (arse up/bar infront/bent lower back) Could have got it up but didnt have enough fight in me today... a few seconds later got the 2nd rep with better technique! Went for 3rd but bar didnt budge...Guess I was done!
Leg Press - (5 plates a side) 8 reps, well, 7.5...2nd set 3.5...WTF! Dropped to 4.5 plates a side for 6 reps!
Winded and wipped out so skipped "calves"...Obviously came back a bit early from the cold as I didn't want to skip another workout on the back of the few skipped at Christmas but hey, it's better than I didnt work out at all. In fact, I felt my DL tech has improved quite a bit recently and only a rep or 2 had me bend at the lower back from bar coming out in front! Dare I say I'm looking foraward to next DL day when I'm feeling 100%...

**Halfway** · 01-12-2007, 01:23 AM

nice workout layout, you find that extra helping of pudding helping you in the squat at all?

RobF · 01-12-2007, 02:52 AM

Quote:

Originally Posted by Halfway

nice workout layout, you find that extra helping of pudding helping you in the squat at all?

Thanks Halfy! It may have helped with the squatting but hasn't helped with being able to use the same hole on my belt

...

RobF · 01-12-2007, 06:01 AM

12/01/07

Chest/Shoulder/Tri's

Flat BB bench - 5x5 ramped to 110kg - Lost footing somehow during 3rd rep so re-racked, setup again, and did the other 2...This would be a 5 rep PR so bit pissed off with that but I'll get it next time...

Bench Top end work - (last 6 inches of lockout off pins) did a few sets of doubles upto 160kg which got moving but couldn't lock...Dammit...! Fuck knows how some you guys are benching this kind of weight for reps!
Pec-Deck Fly's - 8x3 (220lbs) Too heavy after static 5x5 last time but fine today!
Seated DB Press 70/80deg - 6-6 (70Lbs) Too heavy as not done at this angle B4 so dropped to 60's and did 8 more. Tried these as I really hate overhead press. Didn't like these much better

Tri extensions off floor - (40kg) 8x2
Weighted Sit-ups - 12-12-12 (42.5kg) dumbell

A bit of weight or rep increase on most stuff today so good workout considering I'm still not fully over the cough/cold thingy....Wishing a good weekend to all!

RobF · 01-16-2007, 08:33 AM

15/01/2007
Back/Legs

Curls - 6+5+6 (52.5kg) Felt more than a 2.5kg jump...thus form a bit sloppy and couldn't complete last rep of 2nd set!
T-Bar rows - 5+5 (95kg + bar) Didnt feel strong and lower back was bitching so dropped to (90kg) 5+5+6. Could have got a few extra reps at the end so not sure what was going on there..!
Box Squats - 100kg x5, 110kg x5, 120kg x5, 130kg x5, 140kg x3....Jumped 10kg from top set last time missing last 2 reps...DUMB!
Calf presses (on leg press) 15x2 with 6 1/2 plates a side (260kg) then dropped to 4 a side for a set of 20 reps.

That's all I wanna say bout dat...(In voice of Forrest Gump!)

**Halfway** · 01-16-2007, 11:56 AM

only question I have is why the curls before rowing? doesnt that cut down on the load you put on the back when your arms are pre-fatigued?

XX · 01-16-2007, 03:04 PM

I was thinking the same thing. Id rather have my bis in full force to get max poundage on my back.

01-03-2007, 08:17 AM	#1
RobF Senior Member Join Date: Apr 2006 Location: Hong Kong Posts: 456	RobF's Training Log Well as it's a New Year I thought I'd start a log mainly for my own amusement and coz I never write down my numbers and the memory isn't as good as it once was...Today was my 1st session of 2007 as follows: (PS) all the free weights in my gym are in Kg's and machines in Lbs just to add to the confussion... 03/01/2007 Back/Legs Curls - 6+5+5 (50kg) (usually throw them in later at 40kg but higher reps. Will go for a satanic 666 next time!) T-Bar rows - 4x5 static (90kg + bar) 95kg last set of 5 for 5 set total (will increase all to 95kg next time) Box Squats - 5x5 working up in 10kg increments to (130kg) Think that's a PR but not enough to worry about! Pullthroughs - 3x10s whole stack of 200 which I assume is Lbs!? Haven't done these for a while and boy they burnt the lower back a goodun! Calf presses (on leg press) 3x12's with 6 plates a side (240kg) then dropped to 4 a side to know out a pump set of 20 reps. Overall good workout and should be able to bump the Box Squats up 5kg or so next time! Need to shed a bit of this Christmas pudding I've grown over the holidays though so am keeping a closer eye on what i'm eating for a while and upping the cardio!

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01-05-2007, 10:49 PM	#2
RobF Senior Member Join Date: Apr 2006 Location: Hong Kong Posts: 456	05/01/07 Chest/Shoulder/Tri's Flat BB bench - 5x5 static (97.5kg) - Last set seemed smoothest as got a really solid setup...For me anyway! Pec-Deck Fly's - 8-7-5 (220lbs) Too heavy, will drop a slab next time! Seated DB Military Press - 8-8-6 (55Lbs) - Tri's didn't want to play anymore! Tri extensions off floor at 50kg then 45kg didn't want to happen so did rope pulldowns 8x3 (150lbs) Weighted Sit-ups - 12-10-10 (42.5kg) dumbell (Biggest we have...) Didn't mean to do 12 on 1st set but got carried away listening to a "Nirvana" track on my ipod

01-09-2007, 12:35 AM	#3
RobF Senior Member Join Date: Apr 2006 Location: Hong Kong Posts: 456	08/01/07 Should be Deadlift day today but feeling rough with a cold so am rolling it over untill Wednesday

01-11-2007, 01:43 AM	#4
RobF Senior Member Join Date: Apr 2006 Location: Hong Kong Posts: 456	10/01/07 Back/Legs - (Note: just getting over a cold so a bit ragged....) BB Curls - 6x3 (50kg) Chins - 8x1 (BW) as lat pulldown cable busy Lat Pulldowns - 8x3 (190lbs) Deadlifts - 3x5 ramped to (160kg) - missed 2nd rep half way up on last set (arse up/bar infront/bent lower back) Could have got it up but didnt have enough fight in me today... a few seconds later got the 2nd rep with better technique! Went for 3rd but bar didnt budge...Guess I was done! Leg Press - (5 plates a side) 8 reps, well, 7.5...2nd set 3.5...WTF! Dropped to 4.5 plates a side for 6 reps! Winded and wipped out so skipped "calves"...Obviously came back a bit early from the cold as I didn't want to skip another workout on the back of the few skipped at Christmas but hey, it's better than I didnt work out at all. In fact, I felt my DL tech has improved quite a bit recently and only a rep or 2 had me bend at the lower back from bar coming out in front! Dare I say I'm looking foraward to next DL day when I'm feeling 100%...

01-12-2007, 01:23 AM	#5
Halfway physique verified and moderator Join Date: Apr 2004 Posts: 3,046	nice workout layout, you find that extra helping of pudding helping you in the squat at all?

01-12-2007, 06:01 AM	#7
RobF Senior Member Join Date: Apr 2006 Location: Hong Kong Posts: 456	12/01/07 Chest/Shoulder/Tri's Flat BB bench - 5x5 ramped to 110kg - Lost footing somehow during 3rd rep so re-racked, setup again, and did the other 2...This would be a 5 rep PR so bit pissed off with that but I'll get it next time... Bench Top end work - (last 6 inches of lockout off pins) did a few sets of doubles upto 160kg which got moving but couldn't lock...Dammit...! Fuck knows how some you guys are benching this kind of weight for reps! Pec-Deck Fly's - 8x3 (220lbs) Too heavy after static 5x5 last time but fine today! Seated DB Press 70/80deg - 6-6 (70Lbs) Too heavy as not done at this angle B4 so dropped to 60's and did 8 more. Tried these as I really hate overhead press. Didn't like these much better Tri extensions off floor - (40kg) 8x2 Weighted Sit-ups - 12-12-12 (42.5kg) dumbell A bit of weight or rep increase on most stuff today so good workout considering I'm still not fully over the cough/cold thingy....Wishing a good weekend to all!

01-16-2007, 08:33 AM	#8
RobF Senior Member Join Date: Apr 2006 Location: Hong Kong Posts: 456	15/01/2007 Back/Legs Curls - 6+5+6 (52.5kg) Felt more than a 2.5kg jump...thus form a bit sloppy and couldn't complete last rep of 2nd set! T-Bar rows - 5+5 (95kg + bar) Didnt feel strong and lower back was bitching so dropped to (90kg) 5+5+6. Could have got a few extra reps at the end so not sure what was going on there..! Box Squats - 100kg x5, 110kg x5, 120kg x5, 130kg x5, 140kg x3....Jumped 10kg from top set last time missing last 2 reps...DUMB! Calf presses (on leg press) 15x2 with 6 1/2 plates a side (260kg) then dropped to 4 a side for a set of 20 reps. That's all I wanna say bout dat...(In voice of Forrest Gump!)

01-16-2007, 11:56 AM	#9
Halfway physique verified and moderator Join Date: Apr 2004 Posts: 3,046	only question I have is why the curls before rowing? doesnt that cut down on the load you put on the back when your arms are pre-fatigued?

01-16-2007, 03:04 PM	#10
XX Handsome(ER) Join Date: May 2004 Location: KY Posts: 5,461	I was thinking the same thing. Id rather have my bis in full force to get max poundage on my back.

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