Roberts Training Journal.
Users viewing topic: & 1 Guest
12345678910111213141516171819202122
tryst08/12/11 @ 21:53
davycummings said:You gotta take these little victories while you can 
Good to hear Maca back training
Good to hear Maca back training
It was all for giggles Davy, yeah he is back, not quite full time but he is back training!
THURSDAY 6th DECEMBER.
DEADLIFTS.
R.D.L
100kg x 2
140kg x 2
180kg x 1
190kg x 1
200kg x 1.
FLOOR DEADS
100kg x 5
140kg x 3
170kg x 2
170kg x 2
170kg x 2
170kg x 2
170kg x 2
170kg x 2.
S.L.D.L
100kg x 5(doh)
120kg x 5
140kg x 5.
tryst09/12/11 @ 17:08
FRIDAY 9th DECEMBER.
Due squats, no time or energy so just a quick blast. Squat n dead on sunday now.
CHEST.
benchpress
60kg x 10
100kg x 10 x 3.
chestpress machine.
25kg aside x 10
45kg aside x 10 x 3.
SHOULDERS.
dbell press.
20kg x 10
30kg x 10 x 3.
press machine.
30kg aside x 10
50kg aside x 10 x 3.
BACK.
pulldown machine.
30kg aside x 10
60kg aside x 10 x 3.
chins.
b.w x 8 x 3.
LEGS.
calf machine.
stack x 30 x 3
leg curl mach.
45kg x 30 x 3.
ARMS.
curls n hammers 3sets x 10
pushdowns n ropepulls 3sets x 10.
Ended up a bit of everything and a lot of nothing!
Due squats, no time or energy so just a quick blast. Squat n dead on sunday now.
CHEST.
benchpress
60kg x 10
100kg x 10 x 3.
chestpress machine.
25kg aside x 10
45kg aside x 10 x 3.
SHOULDERS.
dbell press.
20kg x 10
30kg x 10 x 3.
press machine.
30kg aside x 10
50kg aside x 10 x 3.
BACK.
pulldown machine.
30kg aside x 10
60kg aside x 10 x 3.
chins.
b.w x 8 x 3.
LEGS.
calf machine.
stack x 30 x 3
leg curl mach.
45kg x 30 x 3.
ARMS.
curls n hammers 3sets x 10
pushdowns n ropepulls 3sets x 10.
Ended up a bit of everything and a lot of nothing!
tryst13/12/11 @ 22:27
TUESDAY 13th DECEMBER.
BENCHPRESS.
60kg x 10
60kg x 5
100kg x 3
140kg x 2
150kg x 1
152.5 x 1 (spotted but close
)
drop set, no rest.
140kg x 3
100kg x 7
60kg x 20.
INCLINE DBELL PRESS.
32kg x 12
32kg x 12
32kg x 12
INCLINE DBELL FLYES.
24kg x 12
24kg x 12
24kg x 12.
finished with a round of tricep pushdowns, ropepulls and behind the head thingies, light x lots.
BENCHPRESS.
60kg x 10
60kg x 5
100kg x 3
140kg x 2
150kg x 1
152.5 x 1 (spotted but close
)drop set, no rest.
140kg x 3
100kg x 7
60kg x 20.
INCLINE DBELL PRESS.
32kg x 12
32kg x 12
32kg x 12
INCLINE DBELL FLYES.
24kg x 12
24kg x 12
24kg x 12.
finished with a round of tricep pushdowns, ropepulls and behind the head thingies, light x lots.
tryst16/12/11 @ 22:04
THURSDAY 16TH DECEMBER.
R.D.L
100kg x 5
140kg x 3
180kg x 2
200kg x 1
220kg x 1.
18 INCH DEADS.
140kg x 5
180kg x 3
220kg x 2
240kg x 1.
FLOOR DEADS.
100kg x 5
140kg x 5
180kg x 3
200kg x 2.
CLEAN AND STRICT PRESS.
60kg x 3
70kg x 2
80kg x 1
90kg x 1.
R.D.L
100kg x 5
140kg x 3
180kg x 2
200kg x 1
220kg x 1.
18 INCH DEADS.
140kg x 5
180kg x 3
220kg x 2
240kg x 1.
FLOOR DEADS.
100kg x 5
140kg x 5
180kg x 3
200kg x 2.
CLEAN AND STRICT PRESS.
60kg x 3
70kg x 2
80kg x 1
90kg x 1.
tryst17/12/11 @ 19:17
SATURDAY 18TH DECEMBER.
Pre xmas nite oot quick pump!!
SQUAT.
60kg x 10
70kg x 10
80kg x 10
90kg x 10
100kg x 10
BENCH.
60kg x 10
70kg x 10
80kg x 10
90kg x 10
100kg x 10
Finished with bi n tri's. Time for carnage!!
Pre xmas nite oot quick pump!!
SQUAT.
60kg x 10
70kg x 10
80kg x 10
90kg x 10
100kg x 10
BENCH.
60kg x 10
70kg x 10
80kg x 10
90kg x 10
100kg x 10
Finished with bi n tri's. Time for carnage!!
tryst21/12/11 @ 20:56
WEDNESDAY 21ST DECEMBER.
Press sesh with maca.
BENCHPRESS.
60kg x 10
60kg x 10
100kg x 5
140kg x 3
150kg x 1 + 2spotted
160kg x 3 ( neg takedowns only)
Drop set.
140kg x 3
100kg x 8
60kg x 15.
CLEAN & STRICT PRESS.
60kg x 3
80kg x 2
90kg x f, 1 (fail on clean, again)
75kg x 5
75kg x 5
60kg x 5.
Press sesh with maca.
BENCHPRESS.
60kg x 10
60kg x 10
100kg x 5
140kg x 3
150kg x 1 + 2spotted
160kg x 3 ( neg takedowns only)
Drop set.
140kg x 3
100kg x 8
60kg x 15.
CLEAN & STRICT PRESS.
60kg x 3
80kg x 2
90kg x f, 1 (fail on clean, again
)75kg x 5
75kg x 5
60kg x 5.
tryst24/12/11 @ 18:18
SATURDAY 24TH DECEMBER.
Gym to myself today, bit of a everything for xmas eve.....
SQUATS N DEADS.
70kg x 5. Sq
70kg x 5. Dl
120kg x 5. Sq
120kg x 5. Dl
170kg x 5. Sq (wraps)
170kg x 5. Dl (belt)
BENCH N CHINS.
70kg x 10.
B.w x 5
90kg x 5
B.w x 5
110kg x 5
B.w x 5
120kg x 5
B.w x 5.
B.B ROWS N D.B SEATED PRESS.
70kg x 10. B.b
22kg x 10. D.b
90kg x 10. B.b
28kg x 10. D.b
100kg x 10. B.b
34kg x 10. D.b.
Finished with tricep pushdowns n cable curls, looking forward to a coupla days of max eating!!
Gym to myself today, bit of a everything for xmas eve.....
SQUATS N DEADS.
70kg x 5. Sq
70kg x 5. Dl
120kg x 5. Sq
120kg x 5. Dl
170kg x 5. Sq (wraps)
170kg x 5. Dl (belt)
BENCH N CHINS.
70kg x 10.
B.w x 5
90kg x 5
B.w x 5
110kg x 5
B.w x 5
120kg x 5
B.w x 5.
B.B ROWS N D.B SEATED PRESS.
70kg x 10. B.b
22kg x 10. D.b
90kg x 10. B.b
28kg x 10. D.b
100kg x 10. B.b
34kg x 10. D.b.
Finished with tricep pushdowns n cable curls, looking forward to a coupla days of max eating!!
tryst28/12/11 @ 18:51
WEDNESDAY 28TH DECEMBER.
WIDE GRIP BENCH.
60kg x 10
80kg x 10
90kg x 10
100kg x 5
110kg x 5.
INCLINE BENCH.
60kg x 10
80kg x 10
90kg x 5
100kg x 5
110kg x 3.
DECLINE BENCH.
60kg x 10
80kg x 10
90kg x 10
100kg x 10
110kg x 10.
C.G.B.P.
60kg x 10
80kg x 10
90kg x 5
100kg x 5.
Finished of with super set of tricep pushdowns, ropepulls and single arm tricep thingies, 3 sets of 10 each.
Nice we sesh, coupla ones like that then fresh start new year.
WIDE GRIP BENCH.
60kg x 10
80kg x 10
90kg x 10
100kg x 5
110kg x 5.
INCLINE BENCH.
60kg x 10
80kg x 10
90kg x 5
100kg x 5
110kg x 3.
DECLINE BENCH.
60kg x 10
80kg x 10
90kg x 10
100kg x 10
110kg x 10.
C.G.B.P.
60kg x 10
80kg x 10
90kg x 5
100kg x 5.
Finished of with super set of tricep pushdowns, ropepulls and single arm tricep thingies, 3 sets of 10 each.
Nice we sesh, coupla ones like that then fresh start new year.
tryst06/01/12 @ 21:55
New year, new start! January will be lots of reps and lots of eating, get the old body fired up and built up for the year ahead!
Wednesday 4th jan.
Bench.
60kg x 10
90kg x 12 x 4
140kg x 3.
Chest press mach.
70kg x 10 x 4.
Incline d.bell press.
30kg x 10 x 4.
Chest fly mach.
50kg x 10 x 4.
Skullcrushers.
30kg x 15 x 4.
Tricep pushdowns and rope pulls.
Lots x lots.
Friday 6th january.
Squats.
60kg x 10
100kg x 5
140kg x 5 x 4
190kg x 3(wraps)
Leg press.
200kg x 10kg x 4.
S.l.d.l
100kg x 5 x 2
140kg x 5 x 2.
Calf mach.
Stack x 15 x 4.
Wednesday 4th jan.
Bench.
60kg x 10
90kg x 12 x 4
140kg x 3.
Chest press mach.
70kg x 10 x 4.
Incline d.bell press.
30kg x 10 x 4.
Chest fly mach.
50kg x 10 x 4.
Skullcrushers.
30kg x 15 x 4.
Tricep pushdowns and rope pulls.
Lots x lots.
Friday 6th january.
Squats.
60kg x 10
100kg x 5
140kg x 5 x 4
190kg x 3(wraps)
Leg press.
200kg x 10kg x 4.
S.l.d.l
100kg x 5 x 2
140kg x 5 x 2.
Calf mach.
Stack x 15 x 4.
tryst07/01/12 @ 19:19
SATURDAY 7TH JANUARY.
Nipped up for quickie after work.
Bench.
60kg x 15
100kg x 5
120kg x 3
140kg x 2
60kg x 25.
Gunz, lots of gunz. Back n shuds tomorrow.
Nipped up for quickie after work.
Bench.
60kg x 15
100kg x 5
120kg x 3
140kg x 2
60kg x 25.
Gunz, lots of gunz. Back n shuds tomorrow.
tryst08/01/12 @ 20:05
SUNDAY 7TH JANUARY.
DEADLIFT.
60kg x 10
100kg x 10
120kg x 5
150kg x 5
160kg x 5
170kg x 5
180kg x 5.
WIDE GRIP CHINS.
B.w x 5 x 5.
Messed about with some pulldowns and some rows but called it at that, feeling pretty sore all over, good way tho!
DEADLIFT.
60kg x 10
100kg x 10
120kg x 5
150kg x 5
160kg x 5
170kg x 5
180kg x 5.
WIDE GRIP CHINS.
B.w x 5 x 5.
Messed about with some pulldowns and some rows but called it at that, feeling pretty sore all over, good way tho!
tryst10/01/12 @ 21:04
TUESDAY 10TH JANUARY.
BENCH.
60kg x 10 x 2
100kg x 5 x 2
140kg x 2 x 3
100kg x 10 x 2.
INCLINE D.BELL PRESS.
30kg x 10 x 4.
Finished with some chest press machine and some tricep pushdowns n rope pulldowns.
EnJoying getting back to it....
BENCH.
60kg x 10 x 2
100kg x 5 x 2
140kg x 2 x 3
100kg x 10 x 2.
INCLINE D.BELL PRESS.
30kg x 10 x 4.
Finished with some chest press machine and some tricep pushdowns n rope pulldowns.
EnJoying getting back to it....
mongpull10/01/12 @ 21:15
tryst10/01/12 @ 21:46
mongpull said:very nice benching mate, strong
Thanks fella, always enjoy training top half, different story tomorrow tho, squats
12345678910111213141516171819202122