From Tennis to Strength Training

Training Training Logs
41

01/05/2014
Squat: 140kgx1(PR) 6x5x100kg( very little rest)
Leg curl: 20x50kg 12x60kg
Calves
Abs

42

02/05/2014
Bench press: 100kgx1(PR) 110kgx0 5x2x90kg ss pendlay rows: 5x7x70kg
V bar pulldowns: 80kgx10 90kgx8

43

05/05/2014
Bad day, threw up my breakfast on the way to the gym, delt weak the whole session
Squat: 130kgx1
Deadlift: 130kgx18 in 10 minutes
Squat: 50kgx50reps
Calves

44

06/05/2014
Bench press: 2x3x90kg, 3x5x70kg(3 second pause) bb rows: 8x3x80kg
Press: 2x6x50kg, 60kgx3 pullups: 10, 8, 8, 8
Arms

45

08/05/2014
Squat: 130kgx3 7x5x110kg
Straight leg deadlift: 4x8x90kg
Calves
Abs

46

10/05/2014
Bench press: 100kgx1, 5x2x95kg ss pullups: 5x5x20kg
Pause bench(3 s): 5x3x80kg ss bar rows: 4x8x160
Dips: 3x8x28kg ss bb curls: 4x8x30kg

47

12/05/2014
Squat: 130kgx4 (failed 5th rep)
Deadlift: 170kgx1 5x3x150kg
Front squat: 90kgx3, 70kgx6, 50kgx12
Calves
Abs

48

13/05/2014
Bench press: 90kgx3, 100kgx1, 3x5x85kg ss chin-ups: 5x10
Press: 4x4x55kg ss Db rows: 3x15x34kg
Rope extensions: 3x20x20kg ss BB curls: 3x20x20kg

49

15/05/2014
Squat: 130kgx2, 6x4x120kg, 3x8x90kg
Leg curl: 3x10x62,5kg
Abs

50

16/05/2014
Bench press: 8x3x90kg ss pendlay rows: 4x6x70kg, pullups: 4x10
3 second pause bench: 3x5x80kg ss cable rows( with bar): 3x10x160
Ez bar tricep extensions: 3x8x35kg ss db curls: 3x8x12kg

51

18/05/2014
Squat: 130kgx3
Deadlift: 130kgx3, 150kgx1, 130kgx5, 150kgx1, 130kgx5
Squat: 3x10x90kg
Abs

52

20/05/2014
Bench press: 4x4x90kg ss bb rows: 4x6x75kg
Pullups: 8, 8, 8, 8, 8, 10 ss press: 3x3x60kg, 25x30kg
Ez-bar curls: 5x10x15kg ss rope extensions: 5x10x20kg

53

22/05/2014
Squat: 3x3x130kg 3x110kg 5x10x90kg
Abs

54

23/05/2014
Bench press: 3x3x95kg ss pullups: 4x6x24kg
Pause bench(3 s): 3x3x85kg ss pendlay rows: 3x10x70kg
Bb curls: 5x10x20kg ss overhead rope extensions: 5x10x20kg

55

26/05/2014
Squat: 130x2 (threw up on my way to the gym)
Deadlift: 2x3x170kg 150kgx6
Squat: 3x5x100kg
Abs

56

27/05/2014
Bench press: 3x5x90kg ss pendlay rows: 3x5x80kg
Press: 4x6x50kg ss 5x10pullups
Cg bench press: 3x10x50kg ss hammer curls: 3x10x12kg

57

29/05/2014
Bench press: 90kgx3, 95kgx3, 100kgx3 ss chins: 10x10
Incline db press: 5x10x24kg
Straight bar curls: 5x10x15kg ss rope pushdowns: 5x10x25kg

58

30/05/2014
Squat: 3x5x120kg 5x7x100kg
45 back extension: 4x8x20kg
Abs

59

01/06/2014
Bench press: 3x3x100kg ss v-bar pulldowns: 3x8x90kg
3 second pause bench: 3x3x90kg ss db rows: 3x10x34kg
Overhead rope extensions: 3x10x30kg ss bb curls: 3x10x25kg

60

02/06/2014
Squat: 110kgx5
Deadlift: 2x0x170kg(something snapped in my back, didn’t move an inch from the floor) 130kgx1
Squat: 2x8x100kg
Leg curl: 3x10x30kg (1 1/2 reps) 3x1minute holds 20kg, 20kg, 30kg
Abs