Goals & Gains Riks Training Log

[rikwebb]

Sheiko CMS-MS Comp W1D1

Bench

1 x 3 @ 62.5kgs / 137.5lbs
1 x 3 @ 75kgs / 165lbs
3 x 3 @ 90kgs / 198lbs *=(accidental extra set on these, new puppy came to have look at what i was doing)
3 x 2 @ 95kgs / 209lbs
---
1 x 2 @ 100kgs / 220lbs
1 x 2 @ 105kgs / 231lbs
1 x 2 @ 110kgs / 242lbs

Band Pull Aparts

5 x 10

Flyes

3 x 10 @ 15kgs / 33lbs

JM Press

4 x 10 @ 70kgs / 154lbs

Tate Press

3 x 10 @ 22.5kgs /49.5lbs

Squat

1 x 3 @ 80kgs / 176lbs
1 x 3 @ 95kgs / 209lbs
2 x 3 @ 112.5kgs / 247.5lbs
4 x 2 @ 120kgs / 264lbs
1 x 2 @ 125kgs / 275lbs
1 x 2 @ 130kgs / 286lbs
1 x 2 @ 137.5kgs / 302.5lbs

Good Mornings

5 x 5 @ 70kgs / 154lbs

Bent Over Row

5 x 8 @ 90kgs / 198lbs

Bent Over Straight Arm Pulldown ( 1 side at a time)

4 x 10 @ 25kgs / 55lbs

 

[MilkManUK]

Good work Rik, what kind of puppy did you get?

 

[rikwebb]

Good work Rik, what kind of puppy did you get?

We're not 100% as she's a rescue, we know she was just described as mixed breed. But she's settled in really quickly which is a good sign for us.

 

[MilkManUK]

We're not 100% as she's a rescue, we know she was just described as mixed breed. But she's settled in really quickly which is a good sign for us.

That's good mate, hope she continues to settle in well.

 

[Fahcough]

You know the rules, Pics of dog.

 

[rikwebb]

You know the rules, Pics of dog.

 

[Fahcough]

Long time K9 petting expert. I can positively say that is 100% a doggo. Cute pup.

 

[rikwebb]

Sheiko CMS-MS Comp W1D3

Bench

1 x 3 @ 62.5kgs / 137.5lbs
1 x 3 @ 75kgs / 165lbs
2 x 3 @ 90kgs / 198lbs
6 x 3 @ 102.5kgs / 225.5lbs

Band Pull Aparts

5 x 10

Squat

1 x 3 @ 80kgs/ 176lbs
1 x 3 @ 95kgs / 209bs
2 x 3 @ 112.5kgs / 247.5lbs
6 x 2 @ 130kgs / 286lbs
1 x 3 @ 87.5kgs/ 192.5lbs
1 x 3 @ 105kgs / 231lbs
4 x 3 @ 120kgs / 264lbs


SOHP

1 x 5 @ 40kgs / 88lbs
1 x 4 @ 47.5kgs / 104.5lbs
2 x 3 @ 55kgs / 121lbs
5 x 3 @ 65kgs / 143lbs

 

[rikwebb]

yesterday

Sheiko CMS-MS Comp W2D1

Bench

1 x 3 @ 62.5kgs / 137.5lbs
1 x 3 @ 75kgs / 165bs
2 x 3 @ 90kgs / 192.8lbs
2 x 2 @ 102.5kgs / 225.5lbs
2 x 1 @ 115kgs / 253lbs
2 x 2 @ 102.5kgs / 225.5lbs

Band Pull Aparts

5 x 10

Flyes

3 x 10 @ 15kgs / 33lbs

JM Press

4 x 10 @ 70kgs / 154lbs

Tate Press

3 x 10 @ 22.5kgs /49.5lbs

Squat

1 x 3 @ 80kgs/ 176lbs
1 x 3 @ 95kgs / 209lbs
2 x 3 @ 112.5kgs / 247.5lbs
3 x 3 @ 127.5kgs / 280.5lbs
3 x 2 @ 135kgs / 297lbs
1 x 4 @ 80kgs /176lbs
1 x 4 @ 95kgs / 209lbs
4 x 4 @ 112.5kgs / 247.5lbs

Good Mornings

5 x 5 @ 70kgs / 154lbs

Bent Over Row

5 x 8 @ 90kgs / 198lbs

Bent Over Straight Arm Pulldown ( 1 side at a time)

4 x 10 @ 25kgs / 55lbs

 

[rikwebb]

Sheiko CMS-MS Comp W2D2

Bench

1 x 6 @ 62.5kgs / 137.5lbs
1 x 5 @ 75kgs / 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 102.5kgs / 225.5lbs

Band Pull Aparts

5 x 10

Deadlift

1 x 3 @ 82.5kgs / 181lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 117.5kgs / 258.5lbs
3 x 3 @ 132.5kgs / 291.5lbs
3 x 2 @ 145kgs / 319lbs

Deadlift to Knee

1 x 3 @ 92.5kgs / 203.5lbs
1 x 3 @ 107.5kgs / 236.5lbs
4 x 3 @ 125kgs / 275lbs

Face Pulls

4 x 10 @ 65kgs / 143lbs

Ab Wheel

4 x 10

Dead Bugs

4 x 8

Hammer Curls

4 x 10 @ 15kgs / 33lbs

 

[rikwebb]

Took the last week or so off as i got tattooed last Saturday and took the time off so it would heal properly

Sheiko CMS-MS Comp W3D1

Bench

1 x 3 @ 62.5kgs / 137.5lbs
1 x 3 @ 75kgs / 165bs
2 x 3 @ 90kgs / 198lbs
2 x 2 @ 102.5kgs / 225.5lbs
2 x 1 @ 107.5kgs / 236.5lbs
1 x 3 @ 70kgs / 154lbs
1 x 3 @ 82.5kgs / 181.5lbs
4 x 2 @ 95kgs / 209lbs

Band Pull Aparts

5 x 10

Flyes

3 x 10 @ 15kgs / 33lbs

JM Press

4 x 10 @ 70kgs / 154lbs

Tate Press

3 x 10 @ 22.5kgs /49.5lbs

Squat

1 x 3 @ 80kgs/ 176lbs
1 x 3 @ 95kgs / 209lbs
2 x 3 @ 112.5kgs / 247.5lbs
5 x 2 @ 127.5kgs / 280.5lbs

Good Mornings

5 x 5 @ 70kgs / 154lbs

Bent Over Row

5 x 8 @ 90kgs / 198lbs

Bent Over Straight Arm Pulldown ( 1 side at a time)

4 x 10 @ 25kgs / 55lbs

 

[rikwebb]

CMS-MS Comp W3D2

Bench

1 x 3 @ 62.5kgs / 137.5lbs
2 x 3 @ 75kgs / 165bs
2 x 3 @ 90kgs / 198lbs
6 x 3 @ 102.5kgs / 225.5lbs
1 x 1 @ 110kgs

Band Pull Aparts

5 x 10

Deadlifts

1 x 3 @ 82.5kgs / 181.5lbs
1 x 3 @ 100kgs / 220lbs
2 x 2 @ 117.5kgs / 258.5lbs
5 x 2 @ 132.5kgs / 291.5lbs

Face Pulls

4 x 10 @ 65kgs / 143lbs

Ab Wheel

4 x 10

Dead Bugs

4 x 8

Hammer Curls

3 x 10 @ 15kgs / 33lbs

 

[MilkManUK]

All good @rikwebb ???

 

[rikwebb]

All good @rikwebb ???

Insanely busy at the minute. Work is moving to a new premises early next year so its become clear out season in the building aswell as trying to do actual works so by the time i've finished work so workout frequency has took a hit for the time being

 

[MilkManUK]

Insanely busy at the minute. Work is moving to a new premises early next year so its become clear out season in the building aswell as trying to do actual works so by the time i've finished work so workout frequency has took a hit for the time being

Ah yes that little thing called "life" has a habit of getting in the way sometimes! Will you be moving to the new premises too? Not too far away I hope?

 

[rikwebb]

Ah yes that little thing called "life" has a habit of getting in the way sometimes! Will you be moving to the new premises too? Not too far away I hope?

Yeah full company move, only 5-10minutes further away nothing to bad

 

[rikwebb]

Actually found a little time to do some sort of lifting today, decided to concentrate on some triples

Deadlift

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 3 @ 135kgs / 297lbs
3 x 3 @ 145kgs / 319lbs
1 x 3 @ 100kgs / 220lbs

 

[Fahcough]

 

[rikwebb]

Me too my good man, me too!

 

[rikwebb]

Bench

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 77.5kgs / 170.5lbs
2 x 3 @ 90kgs / 198lbs
5 x 2 @ 102.5kgs / 225lbs
2 x 1 @ 105kgs / 231lbs

Band Pull Aparts

5 x 10

Will do some squats and ohp later hopefully