From Tennis to Strength Training

Training Training Logs
101

08/08/2014
Squat: 120kgx3 5x5x100kg
Wide stance leg press: 3x30sx60kg ss db deadlift: 3x6x20kg
Leg raise: 3x8 ss seated calf raise: 3x12x30kg

102

09/08/2014
Bench press: 2x1x100kg 5x5x80kg ss db rows: 6x8x40kg
Db incline press: 2x20x16kg ss v bar rows: 2x20x30kg
Hammer curls: 3x6x16kg ss cg bench press: 3x6x60kg

103

11/08/2014
Squat: 4x5x100kg
Pause squat: 3x8x60kg
Leg curl: 3x12x12kg ss calf press: 3x8x75kg

104

12/08/2014
Bench press: 8x3x90kg ss pullups: 5x5x30kg
V bar rows: 3x8x77kg, 2x25x33kg ss db incline press: 30kgx10, 8
Rope pushdowns: 3x10x30kg ss hammer curls: 3x10x14kg

105

14/08/2014
Squat: 8x3x110kg
Pause squat: 3x5x80kg
Wide stance leg press: 3x12x90kg ss leg curl: 3x12x25kg
Calves

106

20/08/2014
Squat: 3x10x80kg
Press: 2 sets 5x35kg 3x45kg 2x50kg 10x20kg ss pullups: 8x5x3s pause
Hammer curls: 4x8x14kg ss rear delt fly: 4xamap

107

22/08/2014
Squat: 120kgx5 2x6x100kg
Bench: 90kgx3 2x8x70kg ss pullups: 5x10
Db deadlift: 3x12x20kg ss rear delt fly: 3x12x42.5kg

108

25/08/2014
Squat: 120kgx8 2x8x100kg
Bench: 90kgx5 ss pullups: 3x6x30kg
Rear delt fly: 3x10x35kg ss db curl: 3x10x14kg

109

27/08/2014
Deadlift: 140kgx6
Press: 50kgx8
Squat: 60kgx30
V-bar row: 3x15x47kg ss cg bench: 2x8x60kg

110

29/08/2014
Squat: 130kgx4 3x5x100kg
Bench: 90kgx5 ss pullups: 4x8
Leg curl: 3x15x35kg ss v-bar rows: 3x15x47kg

111

01/09/2014
Squat: 130kgx4
Bench: 90kgx6, 2x10x60kg ss pullups: 3x3x34kg, 2x10
Ham curl: 3x20x35kg ss db curl: 3x15x14kg

112

03/09/2014
Deadlift: 140kgx8
Press: 55kgx5, 2x10x40kg ss chins: 5x10
Squat: 4x10x60kg ss db rear fly: 2x10x8kg

113

08/10/2014
Deadlift: 140kgx5, 150kgx3, 160kgx2
Press: 5x5x50kg ss db row: 35kgx25
Pause squat: 2x8x60kg(3 seconds) ss paused chest machine: 2x8x40kg(3 seconds)

114

10/10/2014
Squat: 140kgx2, 3x3x100kg(3 second pause)
Speed bench: 8x3x60kg ss pullups: 5x10
Db deadlift: 25kgx15, 12, 10 ss machine chest press: 80kgx8, 2x12x40kg

115

13/10/2014
Squat: 120kgx6 2x30x60kg
Speed bench: 8x3x90kg ss cable rows: 3x6xstack-3
Leg curl: 12, 10, 8 ss cable rows: 3x15

116

20/10/2014
Squat: 6x4x120kg, 60kgx40, 2x20x60kg
Bench: 8x3x80kg ss pulldowns: 15, 12, 10, 8, 6, 4(full stack)

117

24/10/2014
Squat: 120kgx4, 8x3x100kg(3 s pause)
Bench press: 5x5x90kg ss pullups: 7x10

118

27/10/2014
Squat: 2x3x130kg, 5x2x100kg, 3x4x60kg(6 s pause)
Bench press: 3x3x90kg ss v-bar rows 3x10
db bench press: 3x20x15kg ss rear delt flies: 3x20

119

30/10/2014
Deadlift: 5x3x140kg
Press: 2x6x50kg, 2x4x40kg ss db rows: 3x10x40kg
Pause front squat: 6x3x60kg ss db chest press: 3x8x30kg

120

01/11/2014
Squat: 8x3x120kg
Bench: 8x3x60kg ss barbell rows: 4x6x60kg ss ghr:3x12