From Tennis to Strength Training

Training Training Logs
221

05/02/2016
Squat: 3x5x130kg
Paused Bench Press: 100kgx1 120kgx1(TnG, plus a little help) 140kgx1(with 3 blocks)
Calf raises: 4x8x40kg
Dips: 5x5x20kg

222

06/02/2016
Deadlift: 180kgx3, 2
Pullups: 2x5x20kg, 2x10
Calf Raises: 3x10
Curls: 4x8x25kg

223

08/02/2016
Squat: 140kgx2, 150kgx1 160kgx1 Helped: 170kgx1, 180kgx1
Bench Press: Paused: 100kgx1 TnG: 100kgx4, 3
Calf Raises: 4x8x50kg
Dips: 4x8x15kg

224

09/02/2016
Deadlift: 180kgx5
Db Rows: 3x10x45kg
Calf Raises: 3x12x150kg
Db Curls: 3x10x10kg

225

10/02/2016
Squat: 140kgx3, 2 5x2x120kg
Bench Press: 110kgx1, 120kgx1, 130kgx1(with help) 2x2x100kg(Paused)
Face pulls: 3x10x40kg
Calf Raises: 3x10x40kg

226

11/02/2016
Deadlift: 190kgx1, 200kgx1
Calf Raises: 150kgx 50 reps
Rope Curls: 3x15x25kg

227

16/02/2016
Squat: 5x2x140kg 2x1x160kg( with belt)
Bench Press: 3x1x110kg 100kgx2 (Paused)
Calf Raises: 3x20x20kg
Db Tricep Extensions: 4x8x10kg

228

17/02/2016
Deadlift: 220kgx1, 240kg(Missed)
Lat Pulldowns: WG: 3x10x70kg CG: 4x12x50kg
CG Cable Rows: 4x10x40kg

229

20/02/2016
Squat: 150kgx2, 1, 1, 1
Pause Squat: 3x1
Bench Press: 110kgx1 ( Paused), 120kgx0, 110kgx2, 100kgx3
Calf Raises: 3x15x150kg
Dips: 3x5x20kg

230

22/02/2016
Squat: 140kgx2, 160kgx1, 170kgx0 170kgx1( Straps), 180kgx1( Straps) 140kgx3
Bench Press: 3x1x110kg (Paused), 3x3x100kg
Calf Raises: 5x10x160kg
Tricep Extensions: 4xAMRAPx 60kg

231

23/02/2016
Deadlift: 200kgx1, 230kgx0(Belt), 2x2x180kg
Lat Pulldowns: 3x10
CG Pulldowns: 4x12
Cable Rows: 3x10

232

24/02/2016
Bench Press: 3x2x110kg
Paused Bench: 3x3x80kg ss Rear delt Raises: 3x10x7kg
Bench Press: 4x8x80kg ss Rope Face pulls: 3x20x50kg
Tricep Pulldowns: 3x10x30kg

233

28/02/2016
Squat: 3x2x150kg
Paused Squat: 3x3x110kg
Good Mornings: 4x8x60kg
Calf Raises: 5x10x180kg

234

29/02/2016
Squat: 150kgx1, 160kgx0, 150kgx1, 140kgx1
Bench Press: 120kgx1, 130kgx1( 2 blocks) 140kgx1( 3 blocks) 150kgx1( 3blocks) 5x3x100kg
CG Bench Press: 4x8x60kg
Seated Calf Raises: 5x10x40kg

235

01/03/2016
Pulls from 3" Blocks: 220kgx1, 140kgx1, 250kgx0
Good Mornings: 3x10x60kg
Pulldowns: 3x10
CG Pulldowns: 3x10
Cable Rows: 3x12
DB Curls: 4x8x15kg

236

02/03/2016
Bench press: 5x2x100kg ss Face Pulls: 5x20x40kg
Incline DB Press: 4x10x20kg ss Rear Delt Raises: 3x10x7,5kg
Rope Pushdowns: 3x10x30kg
Db Curls: 3x10x7,5kg

237

03/03/2016
Squat: 150kgx2, 160kgx1, 170kgx0, 170kgx1 5x5x120kg
Leg Press: 3x10x50kg

238

07/03/2016
Squat: 160kgx2, 150kgx2
Bench Press: 3x2x110kg
CG Bench Press: 3x8x70kg

239

08/03/2016
Deadlift: 3x0x230kg( missed lockout) 170kgx3, 1
WG Pullups: 4x10
CG Chin-ups: 3x12
Cable Rows: 3x15x42kg

240

Bench Press: 2x1x120kg, 90kgx10, 8
Dips: 15kgx8, 6
Face pulls: 5x10x50kg
Rope Pushdowns: 4x8x40kg