Robs 2017 Equipped Lifting Journal

Wow, I feel incredible. I'm so tired atm so nearly didn't go but I dragged myself there and it paid dividends. Feel absolutely fantastic and handled the heaviest weight I've ever done by +15kg.

The routine is Lilliebridge method. As mentioned before I'm gonna use this to build up strength and confidence and then get back with Dig.

FitNotes Workout - Thursday 26th January 2017

** Flat Barbell Bench Press **
- 20.0 kgs x 6 reps
- 40.0 kgs x 5 reps
- 60.0 kgs x 3 reps
- 80.0 kgs x 2 reps
- 90.0 kgs x 1 rep
- 95.0 kgs x 1 rep
- 102.5 kgs x 1 rep absolute breeze. Felt light as a feather.

** 3cm Board Bench **
- 105.0 kgs x 1 rep
- 110.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 130.0 kgs x 1 rep this was a little tough but it felt great to have so much weight on the bar. It felt controlled and explosive!

** Incline Barbell Bench Press **
- 50.0 kgs x 6 reps
- 50.0 kgs x 6 reps
- 50.0 kgs x 6 reps
- 50.0 kgs x 6 reps

** Floor Press **
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps

** Incline Dumbbell Bench Press **
- 15.0 kgs x 15 reps
- 15.0 kgs x 15 reps
- 15.0 kgs x 15 reps
- 15.0 kgs x 15 reps

** Cable Crossover **
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps
- 20.0 kgs x 15 reps

** Tricep Flat Bar Pushdown **
- 25.0 kgs x 15 reps
- 25.0 kgs x 15 reps
- 25.0 kgs x 15 reps
- 25.0 kgs x 15 reps
- 25.0 kgs x 15 reps

** Lateral Dumbbell Raise **
- 6.0 kgs x 15 reps
- 6.0 kgs x 15 reps
- 6.0 kgs x 15 reps
- 6.0 kgs x 15 reps
- 6.0 kgs x 15 reps

** Rear Delt Dumbbell Raise **
- 4.0 kgs x 15 reps
- 4.0 kgs x 15 reps
- 4.0 kgs x 15 reps
- 4.0 kgs x 15 reps
- 4.0 kgs x 15 reps

Done. Heavy squats/light deads tomorrow. One of the European lifters is gonna help me sort out my dl form as i know for a fact I've a decent lift in me
 
Shat all over my squat pb today and felt well strong. 140 x 6 2 weeks ago got ruined today.

Heavy squats, light deads.

FitNotes Workout - Friday 27th January 2017

** Barbell Squat **
- 20.0 kgs x 5 reps
- 40.0 kgs x 5 reps
- 70.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 120.0 kgs x 1 rep
- 142.5 kgs x 7 reps

** Deadlift **
- 40.0 kgs x 3 reps
- 60.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 90.0 kgs x 3 reps



Got a euro team gbpf lifter trying to sort this out (deads) so asked me to send in vids to him.

Also may rejoin old gym. Manager mate let me train twice for free and it's so much better now. 4 racks, 2 benches. Quality!
 
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Been struck down by a 48 hour bug that's seen me shitting through eye of a needle every 2 hours! In absolute pieces.

To avoid leg press shitting antics I've sacked gym today and I'll go 3 days next week.

Light bench, heavy deads/light squats, accessory

Lost 5lb or so, so under 200lb for first time in ages! Sure it'll creep up again soon though.
 
Holy shit. That was absolutely epic. I mean epic.

First time in a shirt. I'm cut. I'm bruised I don't give a fuck!

FitNotes Workout - Wednesday 1st February 2017

** Flat Barbell Bench Press **
- 20.0 kgs x 8 reps
- 40.0 kgs x 5 reps
- 60.0 kgs x 3 reps
- 80.0 kgs x 3 reps
- 100.0 kgs x 1 rep
- 110.0 kgs x 1 rep


Fucking strong man. Imo it flew up

** 3 Board Shirted Bench **
- 110.0 kgs x 1 rep
- 120.0 kgs x 1 rep

- 140.0 kgs x 1 rep

Wow wow wow. Did I just bench 3 plates aside? Wtf! Jesus h it felt strong as fuck too. No video as I doubted I'd do it tbh. Got a spotter and he said it looked well strong. No belt so back went spasmy but I recon 150kg is in me!

I LOVE EQUIPPED BENCH!

@Dig I'm thinking either next week or week after to start up again if ok. Remember though. I have now fallen in love with board pressing and shirts Haha.
 
going to Digs on saturday Rob deadlifting if you are up for it.
 
Good session at lunch.

All felt fairly straightforward tbh. Warm ups were very very light and explosive. I've noticed the heavier I get, the lower on the traps I get. Not a bad thing. Felt very good anyway.

FitNotes Workout - Monday 6th February 2017

** Barbell Squat **
- 20.0 kgs x 5 reps
- 60.0 kgs x 6 reps
- 80.0 kgs x 5 reps
- 95.0 kgs x 5 reps
- 110.0 kgs x 3 reps
- 120.0 kgs x 2 reps
- 130.0 kgs x 6 reps
- 130.0 kgs x 6 reps

** Paused Squats **
- 90.0 kgs x 4 reps
- 90.0 kgs x 6 reps

** Seated Leg Curl Machine **
- 45.0 kgs x 15 reps
- 45.0 kgs x 13 reps

** Leg Press **
- 95.0 kgs x 8 reps
- 135.0 kgs x 6 reps
- 165.0 kgs x 8 reps
- 125.0 kgs x 5 reps
- 85.0 kgs x 7 reps

** Seated Calf Extention **
- 85.0 kgs x 15 reps
- 85.0 kgs x 14 reps
 
FitNotes Workout - Wednesday 8th February 2017

** Flat Barbell Bench Press **
- 20.0 kgs x 6 reps
- 40.0 kgs x 6 reps
- 55.0 kgs x 5 reps
- 70.0 kgs x 4 reps
- 80.0 kgs x 3 reps
- 90.0 kgs x 6 reps
- 90.0 kgs x 7 reps

Felt good and got the extra 1 on final set

** Paused Bench **
- 75.0 kgs x 5 reps

Very easy

** Overhead Press **
- 20.0 kgs x 8 reps
- 35.0 kgs x 15 reps
- 25.0 kgs x 17 reps

Super super easy

** EZ-Bar Preacher Curl **
- 17.5 kgs x 12 reps
- 12.5 kgs x 12 reps
- 12.5 kgs x 15 reps

Need to up this a lot too

** Seated Machine Fly **
- 75.0 kgs x 12 reps
 
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Arms are actually growing for the first time in their life!

Pics, 9 months apart with weight being the same at 201.5lb.

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