My (lack of) strength log

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Chris Adams
Posts: 34
Joined: Wed Dec 26, 2007 7:39 pm

My (lack of) strength log

Postby Chris Adams » Mon Mar 07, 2016 3:21 pm

Saturday 5-3-16

Trap bar deadlift
145kg x 3
165kg x 3
185kg x 3
195kg x 1
205kg x 1
215kg x 1
145kg 3x8


Machine hamstring curl
5 x 10

Calf raise
3 sets

Side bends
33.5kg 2 x 12

Back extension
2 x 15


Wanted to test my trap bar deadlift. Think I could have got more than 215kg. Expect to get it to five plates within the next two months.




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Chris Adams
Posts: 34
Joined: Wed Dec 26, 2007 7:39 pm

Re: My (lack of) strength log

Postby Chris Adams » Mon Mar 07, 2016 3:23 pm

Monday 07-03-16

Press
55kg x 3
60kg x 3
65kg x 6
50kg 5 x 5

Dips
5 x 10

DB row
33.5kg - 15, 12

Machine row
5 sets (3 normal grip, 2 wide grip)

Bicep curls
6 sets with minimal rest

Face pulls
100 reps

Band pull aparts
100 reps

User avatar
Chris Adams
Posts: 34
Joined: Wed Dec 26, 2007 7:39 pm

Re: My (lack of) strength log

Postby Chris Adams » Wed Mar 09, 2016 11:23 am

Wednesday 09/03/16

Squat
80kg x 5
90kg x 5
100kg x 12

RDL
100kg 3 x 8

Calf raises
3 sets


I fractured my knee just over a year ago and take been a bit cautious when it comes to squats. Going to try and push the weights up now.

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Chris Adams
Posts: 34
Joined: Wed Dec 26, 2007 7:39 pm

Re: My (lack of) strength log

Postby Chris Adams » Thu Mar 10, 2016 9:12 am

Thursday 10/03/16

Dips
BW x 10
5kg x 5
10kg x 5
15kg x 5
20kg x 5
25kg x 5
30kg x 8

Dumbbell row
33.5kg 2 x 10

Machine row
5 sets (3 normal grip. 2 wide grip)

Bicep curls
4 sets

User avatar
Chris Adams
Posts: 34
Joined: Wed Dec 26, 2007 7:39 pm

Re: My (lack of) strength log

Postby Chris Adams » Sun Mar 13, 2016 8:39 am

Sunday 13/03/16

Trap bar deadlift
145kg x 5
165kg x 3
185kg x 3
205kg x 3
165kg x 8
145kg x 10
105kg x 10

Machine hamstring curls
4 x 10

User avatar
Chris Adams
Posts: 34
Joined: Wed Dec 26, 2007 7:39 pm

Re: My (lack of) strength log

Postby Chris Adams » Mon Mar 14, 2016 12:13 pm

Monday 14/03/16

Press
55kg x 3
60kg x 3
65kg x 6

Dips
10kg 5 x 10

Machine rows
-Normal grip 5 x 12
-Wide grip 3 x 15

Bicep curls
3 sets with 15 seconds rest


I don't feel great today and the workout was a struggle.

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Chris Adams
Posts: 34
Joined: Wed Dec 26, 2007 7:39 pm

Re: My (lack of) strength log

Postby Chris Adams » Wed Mar 16, 2016 12:36 pm

Wednesday 16/03/16

Squats
120kg x 4
120kg x 4
120kg x 4

RDL
110kg x 8
110kg x 8
110kg x 8

Machine hamstring curl
3 x 10

User avatar
Chris Adams
Posts: 34
Joined: Wed Dec 26, 2007 7:39 pm

Re: My (lack of) strength log

Postby Chris Adams » Sat Mar 19, 2016 12:53 pm

Saturday 19/03/16

Trap bar deadlift
145kg x 5
165kg x 5
185kg x 8

Press
55kg x 5
60kg x 5
65kg x 7

Machine row
6 sets

Wrist roller
5kg x 10
10kg x 4

Face pulls
50 reps


Switching to twice a week strength training for the short term as I'm pretty busy at the moment. I trained this way before for a year.

Fairly happy with this workout. Added a rep for both TBDL and press at those weights.

Need to do wrist roller more often.

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Chris Adams
Posts: 34
Joined: Wed Dec 26, 2007 7:39 pm

Re: My (lack of) strength log

Postby Chris Adams » Tue Mar 22, 2016 12:03 pm

Tuesday 22/03/16

Squat
100kg x 5
110kg x 5
120kg x 7
100kg 5 x 5

Machine hamstring curl
4 x 10

Calf raises
2 x 25

Side bends
33.5kg 2 x 15

Decided to keep going to the gym 4 times a week, or at least try.

Was exhausted today but happy with the workout. I was only aiming for 5 reps on the 120kg squats so pleased to get 7 reps.

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Chris Adams
Posts: 34
Joined: Wed Dec 26, 2007 7:39 pm

Re: My (lack of) strength log

Postby Chris Adams » Wed Mar 23, 2016 12:08 pm

Wednesday 23/03/16

Dips
5kg x 5
10kg x 5
15kg x 5
20kg x 5
30kg 5 x 5

Band pull aparts (between dips sets)
75 reps

DB rows
33.5kg 5 x 10

Machine rows (wide grip)
100 reps in 3 sets

Bicep curls
5 sets - Approx 20 seconds rest between the sets

Face pulls
100 reps


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