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Strength gains 2016

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Strength gains 2016

Post by CCTommy on Thu Feb 04, 2016 9:46 am

Felt like it was about time to start a new workout log!
Have some goals that i hope to reach before 2017.

Bw: 92kg
Height: 178cm




Currently at:

chinup 2 x 30kg
dips 1 x 52kg, 4x40kg
Pistol squat 2-3 on each leg
Standing one arm overhead dumbell press, 2 reps with right arm
pullups 14-15




Goals:

chinup 1x50kg
dips 1x70kg, 1x6 52,5kg
Pistol squat 6 each leg
Standing one arm overhead dumbell press 1x4 34kg
Pullups 1x17


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Re: Strength gains 2016

Post by Rix on Thu Feb 04, 2016 10:10 am

Cool goals. Looks good :)
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Re: Strength gains 2016

Post by CCTommy on Thu Feb 04, 2016 10:42 am

Rix wrote:Cool goals. Looks good :)

Thanks , yes hopefully i will succed with most of them. 50kg chinup will be the hardest :)
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Re: Strength gains 2016

Post by CCTommy on Thu Feb 04, 2016 10:42 am

4 februari

chinup +32kg 2x1 PB, +24kg 1x3, 1x2
pullups bw 1x12
pistol squat, R: 3,2,2,2,1 L: 3,2,2,2,1
kettlebell swing 20kg 4x12
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Re: Strength gains 2016

Post by Brahma Bill on Sat Feb 06, 2016 6:38 pm

CCTommy wrote:4 februari

chinup +32kg 2x1 PB, +24kg 1x3, 1x2
pullups bw 1x12
pistol squat, R: 3,2,2,2,1  L: 3,2,2,2,1
kettlebell swing 20kg 4x12
Congrats on the PR Tommy! At +32 Your almost pulling up my body weight, very impressive.
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Re: Strength gains 2016

Post by CCTommy on Sun Feb 07, 2016 11:24 am

Brahma Bill wrote:
CCTommy wrote:4 februari

chinup +32kg 2x1 PB, +24kg 1x3, 1x2
pullups bw 1x12
pistol squat, R: 3,2,2,2,1  L: 3,2,2,2,1
kettlebell swing 20kg 4x12
Congrats on the PR Tommy! At +32 Your almost pulling up my body weight, very impressive.

thanks bill! It will be more fun an easy now to progress when i can load more weight then before : )
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Re: Strength gains 2016

Post by CCTommy on Sun Feb 07, 2016 11:25 am

7 februari

dips +40kg 1x4, 2x3, (total weight 133.2kg) +20kg 1x12
One arm pushup , R: 2 L:2
Assisted one arm pushup, R: 2x8, L: 2x8,
bw tricepextension with rings 2x13

pistol squat, R: 3,2,2,2,1,1 L:3,2,2,2,1,1 a total of 11 reps each leg
bulgarian split squat L: +22kg 1x10, R: +22kg 1x10

hanging leg-raises 3x12
straight bridges 2x15


Pistol squat feels better and better :sparta:
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Re: Strength gains 2016

Post by CCTommy on Mon Feb 08, 2016 11:01 am


8 februari

wide pullups 8x8 (couldnt do this wide with my irongym pull bar)
bw rows with rings 3x12
kettlebell swings 20kg 3x20
full bridge 3set
calf-raises 10x30,
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Re: Strength gains 2016

Post by CCTommy on Tue Feb 09, 2016 8:24 am


9 februari

hespu 1x12, 1x10, 1x8
side-raises 11kg 2x15
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Re: Strength gains 2016

Post by Elethor on Tue Feb 09, 2016 6:14 pm

Your log looks solid bro, subbed for inspiration !
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Re: Strength gains 2016

Post by CCTommy on Thu Feb 11, 2016 10:26 am

Elethor wrote:Your log looks solid bro, subbed for inspiration !

Hey Elethor, thanks a lot :) Glad to hear
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Re: Strength gains 2016

Post by CCTommy on Thu Feb 11, 2016 10:26 am

11 februari

pistol squat, R:4 PB?,3,2,2,2   L:4,3,2,2,2   ( i let the non working foot slide a bit on the floor)
raised hamstring bridge 2x15

chins +12kg 1x6, +40kg x 1 pb (total weight 131.7kg) +32kg x 2, +40kg x 0, +20kg 1x6, bw 1x13
one arm dumbell curl, R: 21kg 1x7Pb, 1x6    L: 21kg 1x7Pb, 1x6

ring dips 2x5, 1x10 pb, 1x8
one arm pushup , R: 2,3  L:2,3
over head one arm tricep extension , R: 11kg 1x20 PB  L: 11kg 1x20

calf-raises 1x35, +40kg 2x20, +32kg 1x20, +20kg 1x25, bw  1x40,

freaking awesome workout, lots of pbs, felt realy strong today :sparta:
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Re: Strength gains 2016

Post by Rastaman on Fri Feb 12, 2016 2:19 am

Great work on the PB's mate, your consistency is giving you some good  strength gains!
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Re: Strength gains 2016

Post by CCTommy on Sun Feb 14, 2016 11:26 am

Rastaman wrote:Great work on the PB's mate, your consistency is giving you some good  strength gains!

thanks rastaman :) yes and ive been training a bit more frequently latley.
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Re: Strength gains 2016

Post by CCTommy on Sun Feb 14, 2016 11:27 am

14 februari

wide pullups 3x10, +20kg 2 x 2
bw rows with rings 3x13
straight bridges 2x10
full bridge 3set

pistol squat, R: 3,3,3,2,2,2  L:3,3,3,2,2,2
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Re: Strength gains 2016

Post by CCTommy on Mon Feb 15, 2016 10:00 am


15 februari

dips +20kg 1x7, +40kg 1x6 PB, 2x4,
one arm pushup, R: 2,2,2 L:2,2,2
oh oa tricepextension R: 14kg 2x10, 1x6 L: 14kg 2x10, 1x6
calf-raises 5x30,
ab wheel rolls 2x12
knee-raises 2x12

+ 2 reps on 40 kg dips since last time : ) last workout was 40kg 1x4
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Re: Strength gains 2016

Post by Rastaman on Tue Feb 16, 2016 7:48 am

You just keep smashing out the PB's mate !

Nothing feels as good on the core as ab wheel roll outs  :twisted:
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Re: Strength gains 2016

Post by CCTommy on Tue Feb 16, 2016 9:55 am

Rastaman wrote:You just keep smashing out the PB's mate !

Nothing feels as good on the core as ab wheel roll outs  :twisted:

yeah its been going well latley =) Indeed, should start using it more often!
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Re: Strength gains 2016

Post by CCTommy on Tue Feb 16, 2016 9:55 am

16 februari

chins +20kg 2x5, 2x4,
bw rows (narrow grip, using 1 ring) 4x14
One arm bicep curl, R: 14kg 2x12 L: 14kg 2x12

pistol squat, R:4,4,4,3,3,3,2 L:4,4,4,3,3,3,2
bulgarian split squat , R: +22kg 1x12 L: +22kg 1x12


a total of 23 pistol squats on each leg, never done that many in a workout before.
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Re: Strength gains 2016

Post by Rastaman on Wed Feb 17, 2016 6:51 am

Nice work with the Pistols, you'll be doing "Dospooks" Ladders in no time :affraid:
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Re: Strength gains 2016

Post by CCTommy on Wed Feb 17, 2016 9:20 am

Rastaman wrote:Nice work with the Pistols, you'll be doing "Dospooks" Ladders in no time :affraid:

thanks, ive been doing pistols twice a week latley, its been giving better results then just once a week. Dont know what that is hehe :P
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Re: Strength gains 2016

Post by CCTommy on Wed Feb 17, 2016 10:20 am

17 februari


full bridge 3 set
hespu 1x12, 3x7
side-raises 11kg , 3x15
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Re: Strength gains 2016

Post by Elethor on Wed Feb 17, 2016 5:00 pm

How did you work up to those pistols ? I used to be able to do them till I took a bit of a string of injuries.
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Re: Strength gains 2016

Post by CCTommy on Wed Feb 17, 2016 6:24 pm

Elethor wrote:How did you work up to those pistols ? I used to be able to do them till I took a bit of a string of injuries.

Ive been doing some progressions from the book "convict conditioning" that have helped me, another great exercise that i feel have helped me is bulgarian split squats. Injuries suck : s
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Re: Strength gains 2016

Post by CCTommy on Thu Feb 18, 2016 10:15 am


18 februari

calf-raises bw 1x50, +20kg 3x25, bw 1x30, +12kg 2x25
ring dips 1x11, +12kg 2x6, 1x5
wide pullups 6x6


first time doing weighted ring dips
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Re: Strength gains 2016

Post by CCTommy on Sun Feb 21, 2016 10:46 am

21 feb

dips +32kg 1x5, +62kg 1x1 PB, That was realy freaking heavy (total weight 154kg) +50kg 1x2, +42kg 1x3, +30kg 1x7
one arm pushup, R: 3x2, L: 3x2,
weighted diamond pushups 1x5, bw 2x20
oh oa tricepextension, R: 14kg 1x7, 11kg 1x12, 1x10 L: 14kg 1x7, 11kg 1x12, 1x10

pistol squat, R: 6x5, L: 6x5,
bulgarian split squat, R: +22kg 1x15 L: +22kg 1x15
raised hamstring bridge 2x15

Pb at dips and pistol :)

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Re: Strength gains 2016

Post by Dave on Sun Feb 21, 2016 10:40 pm

Very nice work!
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Re: Strength gains 2016

Post by CCTommy on Mon Feb 22, 2016 8:37 am

Dave wrote:Very nice work!

thanks :) only 8kg from my goal ! but if i would have had another gram added i would have failed that hehe
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Re: Strength gains 2016

Post by CCTommy on Mon Feb 22, 2016 9:51 am


22 feb

chin ups bw 2x12, 3x8
close pullups 2x6
One arm dumbell curl, R: 24kg 1x3, 21kg 1x8 PB, L: 24kg 1x3, 21kg 1x8 PB
kb swings 20kg 5x20,

calf-raises bw 6x40,

was struck by the kb swings madness :bosco: :sparta:
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Re: Strength gains 2016

Post by Brahma Bill on Mon Feb 22, 2016 8:11 pm

That new power tower has really kicked your training up to the next level. Nice work Tommy!


Last edited by Brahma Bill on Tue Feb 23, 2016 7:56 am; edited 1 time in total
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Re: Strength gains 2016

Post by Rastaman on Mon Feb 22, 2016 8:25 pm

Awsome work mate, your pretty close to being able to dip with me on your back  :face:

Good to see a bit of swing madness !
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Re: Strength gains 2016

Post by CCTommy on Tue Feb 23, 2016 9:57 am

Brahma Bill wrote:That new power tower has really kicked your training up to the next level. Nice work Tommy!

Yes the power tower was a realy great purchase, that and the weight belt :) Dont need to be afraid to add weight anymore hehe. More fun to workout now, thans :)
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Re: Strength gains 2016

Post by CCTommy on Tue Feb 23, 2016 9:59 am

Rastaman wrote:Awsome work mate, your pretty close to being able to dip with me on your back  :face:

Good to see a bit of swing madness !

Thanks, hehe ok. Yes, i got inspired to do swings when i read your workout log, feel it in my hamstrings today 8)
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Re: Strength gains 2016

Post by Elethor on Tue Feb 23, 2016 4:00 pm

Saw that dip video. Awesome stuff !! Gotta try that myself one day !
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Re: Strength gains 2016

Post by CCTommy on Wed Feb 24, 2016 11:43 am

Elethor wrote:Saw that dip video. Awesome stuff !! Gotta try that myself one day !

thanks ! go for it :)
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Re: Strength gains 2016

Post by CCTommy on Wed Feb 24, 2016 11:44 am

24 september

dips +42kg 2x4, 2x3
ring dips 5x8
wide pullups 6x6
bw rows 4x12
full bridge 3set
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Re: Strength gains 2016

Post by CCTommy on Thu Feb 25, 2016 9:40 am

25 feb

Pistol squat, R: 1x6 pb, 3x4, 2x3, L: 1x6 pb, 3x4, 2x3,

One arm shoulder press, R: 29kg 1x6, 3x4 L: 29kg 1x6, 3x4
side-raises 11kg 2x17,
rear delt raises 11kg 2x17

Can do a few more reps with my right arm but i dont want to do more on my right then left.
1x6 pistols was my goal for 2017 :p
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Re: Strength gains 2016

Post by CCTommy on Mon Feb 29, 2016 10:03 am

29 feb

pistol squat, R: 4x4 L: 4x4
bulgarian split squat +22kg , R: 2x10 L: 2x10

full bridge 3set
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Re: Strength gains 2016

Post by CCTommy on Tue Mar 01, 2016 8:51 am

1 mars

calf-raises 1x60, 8x40,
One arm shoulder press, R: 29kg 2x6, L: 29kg 2x6,
hespu 2x8
side-raises 16kg 2x10, 11kg 3x15
rear-delt raises 11kg 3x15
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Re: Strength gains 2016

Post by CCTommy on Wed Mar 02, 2016 9:57 am

2 mars

pullups 1x13, 1x12, 1x11, 1x10, 1x9, 1x8
dumbell bicep curl, 16kg 3x10
kb swings 20 kg 6x20,


my biceps was tired after the pullups
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Re: Strength gains 2016

Post by CCTommy on Thu Mar 03, 2016 9:07 am

3 mars

dips +50kg 2,2,2, +20kg 2x12
one arm over head tricepextension , R: 14kg 2x10, 12kg 1x14 L: 14kg 2x10, 12kg 1x14

pistol squat, R:5,4,4,4 L: 5,4,4,4
sissy squat 5x15
raised hamstring bridge 2x15


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Re: Strength gains 2016

Post by CCTommy on Mon Mar 07, 2016 10:08 am

7 mars

One arm overhead dumbell press, R: 34kg 1x3, 29kg 3x6, 1x  L: 34kg 1x2, 29kg 3x6,
chins +20kg 1x5, +32kg 3x2,  +12kg 3x6,
pullups 3x8,

side-raises 11kg 1x12, 1x15
rear delts side-raises 11kg 2x15

plank 2x90sec
full bridge 3set



i cheated a little bit on my second rep .. :o
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Re: Strength gains 2016

Post by Rastaman on Mon Mar 07, 2016 5:05 pm

Nice work on the weighted chins  :D  

Looks  like youve got yourself a solid  pullup station.
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Re: Strength gains 2016

Post by CCTommy on Mon Mar 07, 2016 5:13 pm

Rastaman wrote:Nice work on the weighted chins  :D  

Looks  like youve got yourself a solid  pullup station.


thanks man, im happy with it!
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Re: Strength gains 2016

Post by Cheesedog on Tue Mar 08, 2016 1:48 am

Great work man!
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Re: Strength gains 2016

Post by CCTommy on Tue Mar 08, 2016 11:19 am

8 mars

pistol squat, R:3,3,2,2,2,1,1   L:3,3,2,2,2,1,1
goblet squat, 20kg 2x20
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Re: Strength gains 2016

Post by CCTommy on Tue Mar 08, 2016 11:19 am

Cheesedog wrote:Great work man!

thank you =)
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Re: Strength gains 2016

Post by CCTommy on Wed Mar 09, 2016 11:49 am

9 mars

ring dips 3x10
pushups +58kg 1x3, 1x5, 1x3,
One arm overhead te, R: 11kg 1x20,2x13,   L: 11kg 1x20,2x13,
bw te with rings 2x10
kb swings 20kg 10x20 200 reps :) :bosco: :kbswing:
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Re: Strength gains 2016

Post by CCTommy on Thu Mar 10, 2016 10:46 am

10 mars

pullups 3x10
hespu 1x10, 1x8, 1x7
L-sit 3x20 sec
free standing calf-raises 5x20  (balance is a big issue :)
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Re: Strength gains 2016

Post by CCTommy on Mon Mar 14, 2016 10:41 am

14 mars

dips +40kg 2x5, 1x4,
assisted oap, R: 3x6,  L: 3x6,
bw tricepextension with rings 3x10
assisted pistol squat, R: 4x6,   L: 4x6,
raised hamstring bridge 2x20
full bridge 4 set
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