Goals & Gains Riks Training Log

[rikwebb]

First session of the week at home

Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 107.5kgs / 236.5lbs
4 x 2 @ 117.5kgs / 258.5lbs

Close Grip Bench

4 x 10 @ 60kgs / 132lbs

Band Pull Aparts

5 x 10

Squats

1 x 5 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 247.5lbs
2 x 3 @ 140kgs / 308lbs
4 x 2 @ 170kgs / 374lbs

Good Mornings

1 x 5 @ 60kgs / 132lbs
3 x 5 @ 65kgs / 143lbs

 

[rikwebb]

Bench


1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 107.5kgs / 236.5lbs
3 x 1 @ 122.5kgs / 269.5lbs
2 x 3 @ 95kgs / 209lbs
2 x 5 @ 60kgs / 132lbs

Band Pull Aparts

5 x 10

Block Pulls

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 140kgs / 308lbs
1 x 3 @ 170kgs / 374lbs
1 x 2 @ 190kgs / 418lbs
1 x 2 @ 200kgs / 440lbs
3 x 2 @ 205kgs / 451lbs

Bent Over Rows

1 x 10 @ 60kgs / 132lbs
4 x 10 @ 80kgs / 176lbs

My gym posted some stuff on Insta about the refurb and looks like a lot of new Hammer Strength including a new Squat Rack / Deadlift platform with a huge Hammer Strength logo, looking forward to trying it out next week

 

[KnightTemplar]

Bench


1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 107.5kgs / 236.5lbs
3 x 1 @ 122.5kgs / 269.5lbs
2 x 3 @ 95kgs / 209lbs
2 x 5 @ 60kgs / 132lbs

Band Pull Aparts

5 x 10

Block Pulls

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 140kgs / 308lbs
1 x 3 @ 170kgs / 374lbs
1 x 2 @ 190kgs / 418lbs
1 x 2 @ 200kgs / 440lbs
3 x 2 @ 205kgs / 451lbs

Bent Over Rows

1 x 10 @ 60kgs / 132lbs
4 x 10 @ 80kgs / 176lbs

My gym posted some stuff on Insta about the refurb and looks like a lot of new Hammer Strength including a new Squat Rack / Deadlift platform with a huge Hammer Strength logo, looking forward to trying it out next week

Hammer Strength Benches are great. I always find it easy to get into a good position when I use them. I also like their plate-loaded Pulldown Station; the arms move independently, so you can do one-arm Pulldowns.

 

[rikwebb]

Hammer Strength Benches are great. I always find it easy to get into a good position when I use them. I also like their plate-loaded Pulldown Station; the arms move independently, so you can do one-arm Pulldowns.

They already had the odd few HS machines in there including a very nice MTS Row machine that i use to finish my Saturday Lat stuff off with.

Opens again tomorrow but will work out at home again due to probably everyone would want to get in and try the new stuff out, will give it a look over on Monday morning when i go in.

 

[rikwebb]

Paused Deadlifts

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
2 x 3 @ 140kgs / 308lbs
4 x 2 @ 160kgs / 352lbs

Shrugs

4 x 10 @ 130kgs / 286lbs

 

[rikwebb]

Back in the actual gym this morning

Squats

1 x 5 @ 95kgs / 309lbslbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 137.5kgs / 302.5lbs
5 x 3 @ 160kgs / 352lbs

Good Mornings

1 x 5 @ 65kgs / 143lbs
3 x 5 @ 70kgs / 154lbs

Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 107.5kgs / 236.5lbs
1 x 1 @ 120kgs / 264lbs
3 x 1 @ 125kgs / 275lbs
3 x 2 @ 110kgs / 242lbs

Close Grip Bench

4 x 10 @ 70kgs / 154lbs

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
1 x 10 @ 47.5kgs / 104.5lbs
4 x 10 @ 50kgs / 110lbs

Overhead Cable Tricep Extension

1 x 10 @ 25kgs / 55lbs
1 x 10 @ 30kgs / 66lbs
2 x 10 @ 35kgs / 77lbs

Some nice new and interesting kit with this refurb but there's now only one flat bench by the looks of it so that's gonna be fun in future.

The new Squat Rack / Deadlift Platforms are nice, and they also finally got a Deadlift jack.

 

[rikwebb]

Deadlift

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 140kgs / 308lbs
1 x 2 @ 160kgs / 352lbs
3 x 2 @ 165kgs / 363lbs
2 x 2 @ 170kgs / 374lbs

Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 107.5kgs / 236.5lbs
4 x 2 @ 117.5kgs / 258.5lbs
1 x 3 @ 110kgs / 242lbs
1 x 3 @ 100kgs / 220lbs
1 x 4 @ 95kgs / 209lbs
1 x 5 @ 80kgs / 176lbs

Bent Over Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 100kgs / 220lbs
2 x 10 @ 110kgs / 242lbs

T-Bar Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 80kgs / 176lbs
1 x 10 @ 100kgs / 220lbs
2 x 10 @ 110kgs / 242lbs

Iso Lateral Low Row

1 x 10 @ 30kgs per side
1 x 10 @ 40kgs per side
3 x 10 50kgs per side

Hammer Curl

3 x 10 @ 16kgs / 35.2lbs

 

[rikwebb]

Squat


1 x 5 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 137.5kgs / 302.5lbs
5 x 2 @ 170kgs / 374lbs

Bench

1 x 5 @ 82.5kgs / 181.5lbs
1 x 4 @ 95kgs / 203lbs
2 x 3 @ 107.5kgs / 236.5lbs
1 x 1 @ 120kgs / 264lbs
1 x 1 @ 125kgs / 275lbs
2 x 3 @ 110kgs / 242lbs

Bench Pin Press

1 x 5 @ 60kgs / 132lbs
1 x 5 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
4 x 3 @ 110kgs / 242lbs
1 x 2 @ 115kgs / 253lbs



Side Raises - 4 x 10 @ 16kgs / 35.2lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 20kgs / 44lbs

 

[rikwebb]

Deficit Deadlifts

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264bls
4 x 2 @ 130kgs / 286lbs

"Block "Pulls

1 x 3 @ 140kgs / 308bs
1 x 3 @ 170kgs / 374lbs
1 x 3 @ 190kgs / 418lbs
3 x 2 @ 200kgs / 440lbs

New racks look like they don't take that much weight on the arms so have had to improvise, grabbed a few bumper plates and placed the barbell on those once i got the intended height i needed


Shrugs

4 x 10 @ 130kgs / 286lbs


ISO Lateral Front facing Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
3 x 10 @ 80kgs / 176lbs per side

My favourite lat pulldown machine unfortunatley got taken out during the refurb and got replaced with this machine, can't say I'm a fan so far


Neutral Grip Lat Pulldown

1 x 10 @ 65kgs / 143lbs
1 x 10 @ 70kgs / 154lbs
3 x 10 @ 75kgs / 165lbs

MTS Row Machine

4 x 10 @ 50 per side


Pinwheel Curl

4 x 10 @ 22kgs / 48.lbs

 

[rikwebb]

CMS-MS Prep 1 W1D1

Squats

1 x 5 @ 95kgs / 309lbslbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 137.5kgs / 302.5lbs
5 x 2 @ 155kgs / 341lbs
1 x 5 @ 95kgs / 309lbslbs
1 x 5 @ 115kgs / 253lbs
5 x 4 @ 137.5kgs / 302.5lbs

Good Mornings

4 x 5 @ 75kgs / 165lbs

Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 107.5kgs / 236.5lbs
6 x 2 @ 117.5kgs / 258.5lbs

Close Grip Bench

4 x 10 @ 70kgs / 154lbs

Pec Dec Machine

4 x 10 @ Setting 6

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
1 x 10 @ 47.5kgs / 104.5lbs
4 x 10 @ 50kgs / 110lbs

Overhead Cable Tricep Extension

1 x 10 @ 25kgs / 55lbs
1 x 10 @ 30kgs / 66lbs
2 x 10 @ 35kgs / 77lbs

 

[rikwebb]

CMS-MS Prep 1 W1D2


Deadlifts

1 x 4 @ 100kgs / 220lbs
1 x 4 @ 120kgs / 264lbs
2 x 3 @ 140kgs / 308lbs
5 x 3 @ 160kgs / 352lbs

Paused Deadlifts

1 x 4 @ 100kgs / 220lbs
1 x 4 @ 120kgs / 264lbs
5 x 4 @ 140kgs / 308lbs


Bench

1 x 6 @ 77.5kgs / 170.5lbs
1 x 5 @ 95kgs / 209lbs
2 x 4 @ 102.5kgs / 225.5lbs
2 x 3 @ 110kgs / 242lbs
2 x 2 @ 117.5kgs / 258.5lbs
2 x 1 @ 127.5kgs / 280.5lbs
2 x 2 @ 117.5kgs / 258.5lbs
2 x 3 @ 110kgs / 242lbs
1 x 4 @ 102.5kgs/ 225.5lbs
1 x 6 @ 95kgs / 209lbs
1 x 8 @ 87.5kgs / 192.5lbs
1 x 10 @ 77.5kgs / 170.5lbs



Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 100kgs / 220lbs
3 x 10 @ 110kgs/ 242lbs



Plate Loaded Iso Lateral Row

1 x 10 @ 40kgs / 88lbs
2 x 10 @ 60kgs / 132lbs
2 x 10 @ 80kgs / 176lbs

T-Bar Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 80kgs / 176lbs
1 x 10 @ 100kgs / 220lbs
2 x 10 @ 110kgs / 242lbs

Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

 

[rikwebb]

Sheiko CMS-Ms Prep 1 W2D3

Squat


1 x 5 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 137.5kgs / 302.5lbs
6 x 3 @ 155kgs / 341lbs

Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 95kgs / 203lbs
2 x 3 @ 107.5kgs / 236.5lbs
5 x 2 @ 117.5kgs / 258.5lbs
1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 95kgs / 203lbs
5 x 3 @ 110kgs / 242lbs

Bench Pin Press

1 x 5 @ 60kgs / 132lbs
1 x 5 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 110kgs / 242lbs
3 x 2 @ 115kgs / 253lbs



Side Raises - 4 x 10 @ 16kgs / 35.2lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 20kgs / 44lbs

 

[rikwebb]

CMS-MS Prep 1 W1D4

Deficit Deadlifts

1 x 3 @ 60kgs / 132lbs
2 x 3 @ 100kgs / 220lbs
4 x 2 @ 120kgs / 264bls


"Block "Pulls

1 x 3 @ 140kgs / 308bs
1 x 3 @ 170kgs / 374lbs
1 x 3 @ 200kgs / 440lbs
3 x 2 @ 2005kgs / 451lbs



Shrugs

1 x 10 @ 130kgs / 286lbs
3 x 10 @ 135kgs / 297lbs


ISO Lateral Front facing Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
3 x 10 @ 80kgs / 176lbs per side


Neutral Grip Lat Pulldown


2 x 10 @ 70kgs / 154lbs
3 x 10 @ 75kgs / 165lbs

MTS Row Machine

4 x 10 @ 50 per side


Pinwheel Curl

4 x 10 @ 22kgs / 48.lbs

Concentration Curls

3 x 10 @ 16kgs / 35.2lbs

 

[rikwebb]

CMS-MS Prep 1 W2D1

Squats

1 x 5 @ 95kgs / 309lbslbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 137.5kgs / 302.5lbs
5 x 3 @ 155kgs / 341lbs


Good Mornings

2 x 5 @ 75kgs / 165lbs
2 x 5 @ 80kgs / 176lbs

Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 107.5kgs / 236.5lbs
2 x 2 @ 117.5kgs / 258.5lbs
3 x 1 @ 125kgs / 275lbs
1 x 5 @ 77.5kgs / 170.5lbs
1 x 5 @ 95kgs / 209lbs
5 x 4 @ 110kgs / 242lbs

Close Grip Bench

2 x 10 @ 70kgs / 154lbs
2 x 10 @ 72.5kgs / 159.5lbs

Pec Dec Machine

4 x 10 @ Setting 6

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
1 x 10 @ 47.5kgs / 104.5lbs
4 x 10 @ 50kgs / 110lbs

Overhead Cable Tricep Extension

1 x 10 @ 25kgs / 55lbs
1 x 10 @ 30kgs / 66lbs
2 x 10 @ 35kgs / 77lbs

 

[rikwebb]

CMS-MS Prep 1 W2D2

Deficit Deadlifts

1 x 4 @ 100kgs / 220lbs
1 x 4 @ 120kgs / 264lbs
4 x 2 @ 130kgs / 286lbs

Deadlifts

1 x 4 @ 100kgs / 220lbs
1 x 4 @ 120kgs / 264lbs
2 x 3 @ 140kgs / 308lbs
5 x 3 @ 160kgs / 352lbs

Paused Deadlifts

1 x 4 @ 100kgs / 220lbs
1 x 4 @ 120kgs / 264lbs
5 x 4 @ 140kgs / 308lbs


Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 107.5kgs / 236.5lbs
2 x 2 @ 120kgs / 264lbs
1 x 2 @ 122.5kgs / 269.5lbs
2 x 3 @ 110kgs / 242lbs
1 x 4 @ 102.5kgs/ 225.5lbs
1 x 6 @ 95kgs / 209lbs
1 x 8 @ 77.5kgs / 170.5lbs



Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 100kgs / 220lbs
3 x 10 @ 110kgs/ 242lbs



Plate Loaded Iso Lateral Row

1 x 10 @ 40kgs / 88lbs
2 x 10 @ 60kgs / 132lbs
2 x 10 @ 80kgs / 176lbs

T-Bar Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 80kgs / 176lbs
1 x 10 @ 100kgs / 220lbs
2 x 10 @ 110kgs / 242lbs

Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

 

[rikwebb]

Sheiko CMS-Ms Prep 1 W2D3

Squat


1 x 5 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 137.5kgs / 302.5lbs
5 x 3 @ 157.5kgs / 346.5lbs
1 x 5 @ 95kgs / 209lbs
1 x 5 @ 115kgs / 253lbs
4 x 4 @ 137.5kgs / 302.5lbs

Bench - 2ct pause at the bottom

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 95kgs / 203lbs
5 x 3 @ 110kgs / 242lbs

Haven't done pauses in a while so was a nice change on a lighter day


Bench Pin Press

1 x 5 @ 60kgs / 132lbs
1 x 5 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 110kgs / 242lbs
3 x 2 @ 120kgs / 264lbs


Side Raises - 4 x 10 @ 16kgs / 35.2lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 20kgs / 44lbs

 

[rikwebb]

CMS-MS Prep 1 W2D4

Deficit Deadlifts

1 x 4 @ 60kgs / 132lbs
1 x 4 @ 100kgs / 220lbs
1 x 4 @ 120kgs / 264lbs
2 x 3 @ 140kgs / 308lbs
3 x 2 @ 150kgs / 330lbs
2 x 2 @ 155kgs / 341lbs


Shrugs

4 x 10 @ 135kgs / 297lbs


ISO Lateral Front facing Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
3 x 10 @ 80kgs / 176lbs per side


Neutral Grip Lat Pulldown


2 x 10 @ 70kgs / 154lbs
3 x 10 @ 75kgs / 165lbs

MTS Row Machine

4 x 10 @ 50 per side

Hammer Curls

3 x 10 @ 16kgs / 35.2lbs

Pinwheel Curl

4 x 10 @ 22kgs / 48.lbs

EZ Bar Curls

3 x 10 @ 25kgs / 55lbs

 

[rikwebb]

CMS-MS Prep 1 W3D1

Squats

1 x 5 @ 95kgs / 309lbslbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 137.5kgs / 302.5lbs
5 x 3 @ 155kgs / 341lbs
1 x 5 @ 95kgs / 309lbslbs
1 x 5 @ 115kgs / 253lbs
5 x 5 @ 137.5kgs / 302.5lbs


Good Mornings

2 x 5 @ 75kgs / 165lbs
2 x 5 @ 80kgs / 176lbs

Bench (2ct Pause)

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 107.5kgs / 236.5lbs
6 x 2 @ 117.5kgs / 258.5lbs


Close Grip Bench

1 x 10 @ 70kgs / 154lbs
3 x 10 @ 75kgs / 165lbs

Pec Dec Machine

4 x 10 @ Setting 7

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
1 x 10 @ 47.5kgs / 104.5lbs
4 x 10 @ 50kgs / 110lbs

Overhead Cable Tricep Extension

1 x 10 @ 25kgs / 55lbs
1 x 10 @ 30kgs / 66lbs
3 x 10 @ 35kgs / 77lbs

 

[rikwebb]

CMS-MS Prep 1 W3D2



Deadlifts

1 x 4 @ 100kgs / 220lbs
1 x 4 @ 120kgs / 264lbs
2 x 3 @ 140kgs / 308lbs
5 x 3 @ 160kgs / 352lbs

Paused Deadlifts

1 x 4 @ 100kgs / 220lbs
1 x 4 @ 120kgs / 264lbs
5 x 4 @ 140kgs / 308lbs


Bench

1 x 8 @ 77.5kgs / 170.5lbs
1 x 7 @ 82.5kgs / 181.5lbs
1 x 6 @ 87.5kgs / 192.5lbs
1 x 5 @ 95kgs / 209lbs
2 x 4 @ 102.5kgs / 225lbs
2 x 3 @ 110kgs / 242lbs
2 x 2 @ 117.5kgs / 258.5lbs
1 x 1 @ 130kgs / 286lbs
1 x 1 @ 132.5kgs / 291.5lbs
2 x 2 @ 117.5kgs / 258.5lbs
2 x 3 @ 110kgs / 242lbs
1 x 4 @ 102.5kgs/ 225.5lbs
1 x 6 @ 95kgs / 209lbs
1 x 8 @ 87.5kgs / 192.5lbs
1 x 10 @ 82.5kgs / 181.5lbs
1 x 12 @ 77.5kgs / 170.5lbs



Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 100kgs / 220lbs
3 x 10 @ 110kgs/ 242lbs


Plate Loaded Iso Lateral Row

1 x 10 @ 40kgs / 88lbs per side
2 x 10 @ 60kgs / 132lbs per side
2 x 10 @ 80kgs / 176lbs per side

Iso Lateral Low Row

1 x 10 @ 30kgs per side
1 x 10 @ 40kgs per side
3 x 10 @ 50kgs per side


Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

 

[rikwebb]

Sheiko CMS-Ms Prep 1 W3D3

Squat


1 x 5 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 137.5kgs / 302.5lbs
3 x 3 @ 157.5kgs / 346.5lbs
3 x 2 @ 165kgs / 363lbs
1 x 6 @ 95kgs / 209lbs
1 x 6 @ 115kgs / 253lbs
4 x 6 @ 125kgs / 275lbs

Bench (2ct Pause)

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 107.5kgs / 236.5lbs
6 x 2 @ 117.5kgs / 258.5lbs


Bench Pin Press

1 x 5 @ 60kgs / 132lbs
1 x 5 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 110kgs / 242lbs
3 x 3 @ 120kgs / 264lbs


Side Raises - 4 x 10 @ 16kgs / 35.2lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 20kgs / 44lbs