From Tennis to Strength Training

Training Training Logs
121

06/011/2014
Deadlift: 5x2x150kg
Spoto press: 5x5x70kg ss cable rows: 6x8
Front squat: 3x10x60kg

122

10/10/2014
Squat: 5x3x130kg
Bench press: 5x5x80kg ss cable rows:3x10, 2x20

123

13/11/2014
Deadlift: 3x3x150kg
Front Squat: 5x10x60kg
Press: 5x2x55kg ss pullups: 6x8

124

20/11/2014
Squat: 8x3x100kg
Bench: 3x3x90kg ss pullups: 6x8

125

26/11/2014
Squat: 5x5x120kg
bench press: 3x3x90kg ss db rows: 3x8x45kg

126

27/11/2014
Deadlift: 160kgx3 3x3x100kg
Front squat: 100kgx3
Press: 3x8x30kg ss pulldowns: 3x12
Biceps

127

29/11/2014
Squat: 8x3x100kg
Bench: 2x1x100kg, 60kgx15, 60kgx20 ss chins: 5x10
bb curls: 2x20x20kg ss leg curl:2x20

128

01/12/2014
Squat: 140kgx3 3x8x100kg
bench press: 60kgx20, 60kgx15 ss db rows: 2x20x35kg
Back extensions: 3x10 ss bb curls: 20kgx25

129

06/12/2014
Squat: 140kgx1, 110kgx8, 100kgx12
Bench press: 60kgx20 ss db rows: 45kgx12
Back extensions: 25 ss bb curl: 35kgx15

130

09/12/2014
Pause squats: 5x1x110kg
Bench press: 80kgx6, 60kgx20 ss db row: 45kgx15
Leg curl: 3x10 ss bb curl: 3x20x20kg

131

15/12/2014
Squat: 140kgx2, 120kgx3, 140kgx1, 2x6x100kg
Bench press: 2x8x80kg ss Db rows: 45kgx16
Leg extensions: 3x8 ss Db curl: 3x8

132

Goals for 2015:
Squat: 140kgx20, 180kgx1 (currently at 140kgx3)
Bench: 100kgx10, 120kgx1 (currently at 100kgx2)
Deadlift: 220kgx1 (currently at 180kgx1)
Pullups: 20 (currently at 12)

133

12/01/2015
Deadlift: 20 reps in 10 minutes @140kg
Front squat: 5x10x60kg
Seated calf raise: 10x10
Rear delt fly: 3x15

134

13/01/2015
Bench press: 7x4x80kg ss DB row: 5x10x45kg
Pullups: 2x12
Tricep extensions: 3x20 ss rear delt fly: 3x20

135

15/01/2015
Squat: 8x6x100kg
Stiff leg deadlift: 4x8x60 kg
Calf raise: 3x12
Abs: 3x10x10kg

136

16/01/2015
Bench press: 6x5x80kg ss pullups: 7x10
CG bench press: 3x8x60 kg ss rear delt raise: 3x10x7.5kg

137

19/01/2015
Squat: 7x5x110kg
Back extensions: 4x10
Calf raise: 5x10

138

20/01/2015
Bench press: 5x6x80kg ss Db rows: 4x6x47,5kg
Rear delt raise: 4x10x7,5kg ss Cable curl: 3x20

139

22/01/2015
Deadlift: 150kgx10 in 15 minutes
Front squat: 4x5x80kg
Seated calf raise: 1x20, 3x10x20kg
Ab rollout: 3x10

140

23/01/2015
Bench press: 4x7x80kg ss pullups: 3x15
Rear delt fly: 5x10 ss BB curl: 3x10x20kg