From Tennis to Strength Training

Training Training Logs
61

03/06/2014
Bench press: 3x6x90kg ss pullups: 5x10
Press: 60kgx3 ss hammer rows: 5x8x40kg ss bacle crossover: 3x12x50kg
Tricep extensions: 3x10x25kg ss db curls: 3x10x12kg

62

05/06/2014
Bench press: 90kgx3 110kgx0, 70kgx15, 80kgx8 ss pullups: 6x8
DbIncline press: 3x8x28kg ss db rows: 4x10x34kg
Rope oh tricep extensions: 3x10x30kg ss bb curls: 3x10x25kg

63

09/06/2014
Bench press: 3x5x90kg ss wide grip pullups: 5x8
Incline db press: 4x8x28kg ss hammer rows: 5x10x50kg
Oh rope extensions: 3x10x30kg ss cable curls: 3x10x20kg

64

10/06/2014
Squat: 6x8x100kg
Leg curl: 3x15x55kg
Leg raises: 5x10

65

11/06/2014
Press: 2x3x60kg, 2x5x50kg ss wide grip pullups: 8x8
Decline db press: 3x10x30kg ss cable rows: 3x10x160
Arms

66

12/06/2014
Squat: 130x1, 100kgx10, 10, 8
Leg curl: 5x10x60kg
Abs

67

16/06/2014
Bench press: 2x4x90kg, 2x7x80kg, 2x10x70kg ss pullups: 5x10
Db rows: 4x8x34kg
Db tricepa extensions: 3x15x8kg ss ez bar curls: 3x15x15kg

68

17/06/2014
Squat: 4x5x110kg, 2x8x90kg (lower back started hurting)
45 back extensions: 5x10
Abs

69

18/06/2014
Bench press: 5x7x80kg ss pullups: 4x12
Chest supported rows: 70x12 80x10 90x8 100x6 50x20 ss cable crossovers: 3x25x40kg
Ez bar curls: 4x8x20kg ss oh rope extensions: 4x8x25kg

70

19/06/2014
Squat: 3x2x130kg 4x8x90kg 25x50kg
Leg curls: 3x20x50kg
Hanging leg raise: 5x10 ss 45 back extensions: 5x10

71

20/06/2014
Bench press: 4x6x85kg ss pullups: 5x5x20kg
Guilhotine press: 6x8x50kg ss db rows: 6x8x34kg
Rope oh extensions: 4x8x25kg ss bb curls: 4x8x20kg

72

22/06/2014
Squat: 4x8x110kg
Hack squat: 3x15x120k
Leg curl: 30kgx40, 30, 30
45 back extensions: 5x10 ss calf raise (leg press): 5x10x100kg
Abs

73

23/06/2014
Bench press: 4x8x80kg ss chin-ups: 10x10
Guilhotine press: 3x12x50kg
Rope curl: 15kgx15, 12, 10 ss db tricep extensions: 6kgx15, 12, 10

74

24/06/2014
Squat: 2x6x120kg
Pause squat: 3x6x90kg
Wide-stance leg press: 3x12x100kg
Back extensions: 5x10 ss smith machine calf raise: 5x15x50kg
Abs

75

25/06/2014
Bench: 5x5x90kg ss pullups: 5x5x20kg
Incline db press: 4x12x20kg ss hammer rows: 4x8x80kg (dropset set 50kgx10 every set)
Rope extensions: 3x20x20kg ss hammer curls: 3x15x10kg

76

26/06/2014
Squat: 4x8x110kg
Romanian deadlifts: 3x8x90kg ss hack squat: 15x120, 140, 160
Leg curl: triple dropset and partials
Calves
Abs

77

27/06/2014
Bench press: 3x10x80kg ss pullups: 4x8x14kg
Db incline press: 3x15x20kg ss hammer rows: 4x12x70kg
Ez bar curls: 25kgx10, 30kgx8, 32,5kgx6 ss oh rope extensions: 3x10x30kg

78

30/06/2014
Bench press: 2x8x85kg, 5x5x85kg ss pullups: 4x6x20kg, 3x10
Pause bench: 50kgx12, 10, 10 ss hammer rows: 3x15x60kg
Oh rope extensions: 3x12x25kg ss bb curls: 3x12x20kg

79

01/07/2014
Squat: 3x5x120kg
Pause squat (3 seconds): 4x8x70kg
Leg press: 2x15x80kg (2xwide 2xhigh 2xregular)
Leg curl: 3x12x20kg
Abs
Calves

80

02/07/2014
Bench press: 6x4x90kg ss pendlay rows: 8x8x50kg
Db incline press: 3x10x28kg ss pullups: 3x10
Cg bench press: 4x8x50kg ss hammer curls: 4x8x8kg