Thursday
Rest (more of a missed day than a rest day)
Friday
Power Squat
to 260-kilos x 8 reps
Leg Press
to 680-kilos x 7 hard reps (felt it in muscles on top of thigh)
Leg Curls
to stack x 12 reps
Leg Ext
to 13px 8 hard reps (more so left leg)
Inch work
Friday, 30 November 2012
Wednesday, 28 November 2012
Wednesday 28th November 2012
Wednesday
A mostly productive morning even if I am bit daft. Trained at PH near lunch time
Seated Press
to 102.5-kilos x 3, 4 reps
s/s
Hammer DB Curls
10-kilos @ x 12 reps, 20-0kilos @ x 10 reps, 30-kilos @ x 8 reps, 42.5-kilos @ x 8 loose reps
TPD
8p x 12 reps, 11p x 10 reps, 15p x 7 reps - d/s 8p x 10 reps
Inch work
A mostly productive morning even if I am bit daft. Trained at PH near lunch time
Seated Press
to 102.5-kilos x 3, 4 reps
s/s
Hammer DB Curls
10-kilos @ x 12 reps, 20-0kilos @ x 10 reps, 30-kilos @ x 8 reps, 42.5-kilos @ x 8 loose reps
TPD
8p x 12 reps, 11p x 10 reps, 15p x 7 reps - d/s 8p x 10 reps
Inch work
Tuesday, 27 November 2012
Tuesday 27th November 2012
Tuesday
Lots of painting done, Felt well moody in the am better after lunch. Back slightly sore from yesterdays deadlifts
V/Gripper and TSG
to
L/H: CoC 3 x 2 x VVn, 1, TnG, 1, 1 reps Found reps better if dog leg was out and not in in L/H
R/H: CoC 3.5 x 1 rep, BBSE x VVN then 5 x 1 reps
2HP
Had to be real careful and keep an eye on the still repairing skin on left thumb so stopped at less than maximum.
to +80-kilos (102.7) x 1 rep and then left it there.
Lots of painting done, Felt well moody in the am better after lunch. Back slightly sore from yesterdays deadlifts
V/Gripper and TSG
to
L/H: CoC 3 x 2 x VVn, 1, TnG, 1, 1 reps Found reps better if dog leg was out and not in in L/H
R/H: CoC 3.5 x 1 rep, BBSE x VVN then 5 x 1 reps
2HP
Had to be real careful and keep an eye on the still repairing skin on left thumb so stopped at less than maximum.
to +80-kilos (102.7) x 1 rep and then left it there.
Monday, 26 November 2012
Monday 26th November 2012
Monday
@ PH
CG Bench Press
to 140-kilos x 5 x 1 reps, then d/s 100-kilos x 8 reps and 60-kilos x 12 reps
DOTBDL
to 195-kilos x 2 x 3 reps (loads better than last session)
Inch work
Played as per. Training at PH later in the day meant a few new faces saw my Inch work (as in it doesn't get used or lifted by anyone else)
@ PH
CG Bench Press
to 140-kilos x 5 x 1 reps, then d/s 100-kilos x 8 reps and 60-kilos x 12 reps
DOTBDL
to 195-kilos x 2 x 3 reps (loads better than last session)
Inch work
Played as per. Training at PH later in the day meant a few new faces saw my Inch work (as in it doesn't get used or lifted by anyone else)
Sunday, 25 November 2012
Thur thru Sunday 25th November 2012
Thursday
V/ Gripper + TSG
to
L/H: GHP8 x VVN, N, VVN, TnG reps
R/H: 6/6 x 2 x 1 reps, 7/7 x N, 1, 1, TnG,
2HP
to 112.7kg x 2 x 1 reps and 2 failed reps
Friday
Rest / company
Saturday
Safety Squat bar
piss poor effort. My lower back did NOT like this at all.
Bar x 8 reps, +40-kilos x 8 and 6 reps
Leg Press
to 660-kilos x 11 reps
Leg Curls
1/2 stack x 15 reps, stack x 15 reps, 10 reps
s/s
Leg Ext
1/2 stack x 15 reps, stack x 15 d/d reps, no reps worth a mention one leg at a time
Inch catch work
Sunday
Felt off by 5% all day for one reason or another
V/Gripper
L/H: 6/5 x VVN, N, VVN, N, VN, N
R/H: 6/6 x 3 x 1 reps, 6/7 x 2 x 1 reps, 2 x N reps
2HP
to 107.7-kilos x 2 x 1 reps, 1 just there rep and then skin tore on my left thumb
V/ Gripper + TSG
to
L/H: GHP8 x VVN, N, VVN, TnG reps
R/H: 6/6 x 2 x 1 reps, 7/7 x N, 1, 1, TnG,
2HP
to 112.7kg x 2 x 1 reps and 2 failed reps
Friday
Rest / company
Saturday
Safety Squat bar
piss poor effort. My lower back did NOT like this at all.
Bar x 8 reps, +40-kilos x 8 and 6 reps
Leg Press
to 660-kilos x 11 reps
Leg Curls
1/2 stack x 15 reps, stack x 15 reps, 10 reps
s/s
Leg Ext
1/2 stack x 15 reps, stack x 15 d/d reps, no reps worth a mention one leg at a time
Inch catch work
Sunday
Felt off by 5% all day for one reason or another
V/Gripper
L/H: 6/5 x VVN, N, VVN, N, VN, N
R/H: 6/6 x 3 x 1 reps, 6/7 x 2 x 1 reps, 2 x N reps
2HP
to 107.7-kilos x 2 x 1 reps, 1 just there rep and then skin tore on my left thumb
Wednesday, 21 November 2012
Wednesday 21st November 2012
Wednesday
Tip of the day - do not pick at the past. Sufficient to say I NEEDED to work out my feelings at the gym
Seated Press
to 100-kilos x 3 x 3 reps
s/s
Hammer DB curl
to 40-kilos x 8 reps @ loose
TPD
to 15p x 8 reps and a drop set of 8p x 8 reps. Used belt to hold me down and last set v hard.
Inch 'catch'
In essence I pick it up right handed quickly, let it go for a fraction of a second (working on bettering that) and then 'catch it'. Managed two rough n ready singles
Tip of the day - do not pick at the past. Sufficient to say I NEEDED to work out my feelings at the gym
Seated Press
to 100-kilos x 3 x 3 reps
s/s
Hammer DB curl
to 40-kilos x 8 reps @ loose
TPD
to 15p x 8 reps and a drop set of 8p x 8 reps. Used belt to hold me down and last set v hard.
Inch 'catch'
In essence I pick it up right handed quickly, let it go for a fraction of a second (working on bettering that) and then 'catch it'. Managed two rough n ready singles
Tuesday, 20 November 2012
Tuesday 20th November 2012
Tuesday
Got a confirmation that my GHP 8 attempt (2 reps) was passed. So I am in the No 3 spot.
Vulcan and TSG gripper work
to
L/H: GHP8 x N, VN, VVN, VVN VVN reps
R/H: CoC 3.5 x 2 x 1 reps, BBSE x 2 x 1 reps, CoC 4 x 1/4-inch and a N attempt.
2HP
to 112.7-kilos x 3 x 1 reps
Got a confirmation that my GHP 8 attempt (2 reps) was passed. So I am in the No 3 spot.
Vulcan and TSG gripper work
to
L/H: GHP8 x N, VN, VVN, VVN VVN reps
R/H: CoC 3.5 x 2 x 1 reps, BBSE x 2 x 1 reps, CoC 4 x 1/4-inch and a N attempt.
2HP
to 112.7-kilos x 3 x 1 reps
Monday, 19 November 2012
Monday 19th November 2012
Monday
To amuse myself I did a few closes of the GHP8 between sets of both bench and deadlifts.
CG Bench Press
to 142-kilos (bar is 27kg) x 6 x 1 reps
D/O/T/B/D/L
to 190-kilos x 1,1,1,1 and then 2 r/p reps cos time was getting on.
To amuse myself I did a few closes of the GHP8 between sets of both bench and deadlifts.
CG Bench Press
to 142-kilos (bar is 27kg) x 6 x 1 reps
D/O/T/B/D/L
to 190-kilos x 1,1,1,1 and then 2 r/p reps cos time was getting on.
Saturday 17th November 2012
Saturday
Prelude: Many, many months ago=, having sold my Gloucester home, I decided to treat myself to one of thew GHP grippers from Wade Gillingham's Superstore. I contacted Wade to ask what might be good and he, rather than let me buy one, send me one to allow me to complete the GHP challenge. Well, being between homes and without a camera etc, it sat in the box it had arrived in - sealed and unopened - for months. Having finally settled in my new home here in South Wales and with the new love of my life camera's on hand (Dawn) I decided this Saturday was a good a time as any.
TSG gripper work
warmed up with Vulcan 1/1 x 8 reps, 3/3 x 3 reps, swapped to a CoC 3 x 1 rep and a CoC 3.5 x 1 rep. All set as per.
I started with the RH and followed the terms and conditions (so box opened on camera, gripper stays in view and the enclosed block is used). It was a GHP 8 and I did 2 reps on camera. For some reason my pc would not recognize Dawn's memory card so I am waiting on her to send me a file to forward to Wade. Following the attempt I also did a few set attempts with myt left hand (VVN) and several more wide closes, no block used, in my office while we faffed around with the memory card etc If my attempt is recognized I will be alongside Juha and Andrew D in the top 3-4 spot (so probably No 5). I'm fairly confident I can equal Nathan H at No 1 with the GHP 9 for 1 rep. gillinghamhp.com
2HP
to 111.2-kilos x 4 x 1 mostly solid reps (second moved a tiny bit)
Prelude: Many, many months ago=, having sold my Gloucester home, I decided to treat myself to one of thew GHP grippers from Wade Gillingham's Superstore. I contacted Wade to ask what might be good and he, rather than let me buy one, send me one to allow me to complete the GHP challenge. Well, being between homes and without a camera etc, it sat in the box it had arrived in - sealed and unopened - for months. Having finally settled in my new home here in South Wales and with the new love of my life camera's on hand (Dawn) I decided this Saturday was a good a time as any.
TSG gripper work
warmed up with Vulcan 1/1 x 8 reps, 3/3 x 3 reps, swapped to a CoC 3 x 1 rep and a CoC 3.5 x 1 rep. All set as per.
I started with the RH and followed the terms and conditions (so box opened on camera, gripper stays in view and the enclosed block is used). It was a GHP 8 and I did 2 reps on camera. For some reason my pc would not recognize Dawn's memory card so I am waiting on her to send me a file to forward to Wade. Following the attempt I also did a few set attempts with myt left hand (VVN) and several more wide closes, no block used, in my office while we faffed around with the memory card etc If my attempt is recognized I will be alongside Juha and Andrew D in the top 3-4 spot (so probably No 5). I'm fairly confident I can equal Nathan H at No 1 with the GHP 9 for 1 rep. gillinghamhp.com
2HP
to 111.2-kilos x 4 x 1 mostly solid reps (second moved a tiny bit)
Thursday, 15 November 2012
Thursday 15th November 2012
Thursday
Collected (having paid customs duty... grrr) my Ironmind 3 and a 3.5 gripper from the local post office. I took them to the gym, opened the box and then the grippers and closed them. I later did the same with no chalk on the 3 and even a couple of credit card sets.
Power Squat machine
to 250-kilos x 8 reps
Leg Press
to 660-kilos x 8 reps
Leg Curl
to stack x 12 r/p reps
s/s
Leg Ext
to 13.5p @ leg x 8 hard r/p reps
Collected (having paid customs duty... grrr) my Ironmind 3 and a 3.5 gripper from the local post office. I took them to the gym, opened the box and then the grippers and closed them. I later did the same with no chalk on the 3 and even a couple of credit card sets.
Power Squat machine
to 250-kilos x 8 reps
Leg Press
to 660-kilos x 8 reps
Leg Curl
to stack x 12 r/p reps
s/s
Leg Ext
to 13.5p @ leg x 8 hard r/p reps
Wednesday, 14 November 2012
Wednesday 14th November 2012
Wednesday
Late start due to chatting with a certain female online (gotta love Skype)
Vulcan Gripper
to
L/H: 6/5 x 5 x 1 reps
R/H: 7/6 x 4 x 1 reps
2HP
to 111.2kg (up .5kg from the last session) x 1, 1*, F, 1 (* ugly as hell)
In spite of legging it up to the kitchen and putting food on and then legging it down again the session went well.
Late start due to chatting with a certain female online (gotta love Skype)
Vulcan Gripper
to
L/H: 6/5 x 5 x 1 reps
R/H: 7/6 x 4 x 1 reps
2HP
to 111.2kg (up .5kg from the last session) x 1, 1*, F, 1 (* ugly as hell)
In spite of legging it up to the kitchen and putting food on and then legging it down again the session went well.
Tuesday, 13 November 2012
Tuesday 13th November 2012
Tuesday
off to docs to register and then gym
Shoulder press seated as per
too 100-kilos x 3 reps, then 4 reps (aim for 3x3 next time)
HDB Curls
to 40-kilos @ x 8 reps d/s with 15-kilos x 10 reps
TPD
to 15-kilos x 8 very hard reps d/s with 8p x 10 reps
Inch for fun (photos on Facebook)
off to docs to register and then gym
Shoulder press seated as per
too 100-kilos x 3 reps, then 4 reps (aim for 3x3 next time)
HDB Curls
to 40-kilos @ x 8 reps d/s with 15-kilos x 10 reps
TPD
to 15-kilos x 8 very hard reps d/s with 8p x 10 reps
Inch for fun (photos on Facebook)
Monday, 12 November 2012
Saturday 10th thru Monday 12th November 2012 workouts
Saturday
Rest/Entertaining
Sunday
CG Bench Press
to 142.5-kilos (approx) x 4 x 1 reps, then drop set of 100-kilos x 6 reps, 67-kilos (still using 27kg bar**) x 10 reps
D/O/T/B/D/L
to 210-kilos x 1 rep. Ran out of steam
Monday
Tired and a little behind when I started
V/gripper + some TSG gripper work
L/H: changed, as noted, to 6/5 x 1, 1, 1 (very poor set still closed), VVN, 1 reps
R/H: to BBSE x 3 x 1 reps no problem (need to sort out 'kin duty on IM 3 and 32.5 held at customs grrr) then 2 attempts at a CoC 4
2HP
to 110.7kg x 4 x 1 rep. More if I had wanted it
** need to recheck weight)
Rest/Entertaining
Sunday
CG Bench Press
to 142.5-kilos (approx) x 4 x 1 reps, then drop set of 100-kilos x 6 reps, 67-kilos (still using 27kg bar**) x 10 reps
D/O/T/B/D/L
to 210-kilos x 1 rep. Ran out of steam
Monday
Tired and a little behind when I started
V/gripper + some TSG gripper work
L/H: changed, as noted, to 6/5 x 1, 1, 1 (very poor set still closed), VVN, 1 reps
R/H: to BBSE x 3 x 1 reps no problem (need to sort out 'kin duty on IM 3 and 32.5 held at customs grrr) then 2 attempts at a CoC 4
2HP
to 110.7kg x 4 x 1 rep. More if I had wanted it
** need to recheck weight)
Friday, 9 November 2012
Friday 9th November 2012
Friday
Motto for pinch was 'chalk up, walk up, pick up' and thus it was done.
V/Gripper
L/H: 5/6 x 1 rep and then a VVN (poor set), 6/6 x F, F, VVN, F reps
* need to try 6/5 rather than 6/6
R/H:6/6 x 2 x 1 reps, 6/7 x 1, 1, 1, TNG
2HP
to +88-kilos (110.7kg total) x 3 x 1 reps
Motto for pinch was 'chalk up, walk up, pick up' and thus it was done.
V/Gripper
L/H: 5/6 x 1 rep and then a VVN (poor set), 6/6 x F, F, VVN, F reps
* need to try 6/5 rather than 6/6
R/H:6/6 x 2 x 1 reps, 6/7 x 1, 1, 1, TNG
2HP
to +88-kilos (110.7kg total) x 3 x 1 reps
Thursday, 8 November 2012
Thursday 8th November 2012
Thursday
Sometimes I am a moron. That's it. Also my shaker broke and I opened my bag at the gym to gunk ha ha
Seated Press
to 107.5-kilos x 1 rep/ Too heavy so dropped back to 100-kilos x 4 reps. May look to do 3 x 3 with that next time.
DB Curls
Stayed light
10-kilos x 12 reps, 20-kilos x 10 reps, 30-kilos x 8 reps
s/s
Overhead tricep ext
5p x 12 reps, 7p x 10 reps, 10p x 8 reps d/s 5p x 8 reps
Haven't done these for a while and they always used to make my arms sore.
DB F/W/curl
20-kilos x 12 reps, 30-kilos x 10 reps, 40-kilos x 12 reps (nice)
Inch walk
No go with left hand but managed 2 20 feet lengths (1 at a time) with right banging away against my thigh.
Sometimes I am a moron. That's it. Also my shaker broke and I opened my bag at the gym to gunk ha ha
Seated Press
to 107.5-kilos x 1 rep/ Too heavy so dropped back to 100-kilos x 4 reps. May look to do 3 x 3 with that next time.
DB Curls
Stayed light
10-kilos x 12 reps, 20-kilos x 10 reps, 30-kilos x 8 reps
s/s
Overhead tricep ext
5p x 12 reps, 7p x 10 reps, 10p x 8 reps d/s 5p x 8 reps
Haven't done these for a while and they always used to make my arms sore.
DB F/W/curl
20-kilos x 12 reps, 30-kilos x 10 reps, 40-kilos x 12 reps (nice)
Inch walk
No go with left hand but managed 2 20 feet lengths (1 at a time) with right banging away against my thigh.
Wednesday, 7 November 2012
Wednesday 7th November 2012
Wednesday
930am appt and marched back at 100 miles n hour. Then off to Carl Coffey's for a workout at his.
Grippers
Various brands and strengths
B/H: GHP 6 and 7 x 1 rep @
L/H: GHP 8 x N, VN and N
R/H: GHP 8 x 1, Atom Gripz 3 band smooth x 1 easy rep, 4 bands narrow x x 1 rep, 4 band x VN, dropped o HG350 x 1 and VVN
The other Horne pinch set up
to about 101.8-kilos (eqv to 111.8 on Euro I am told) x 1 rep
930am appt and marched back at 100 miles n hour. Then off to Carl Coffey's for a workout at his.
Grippers
Various brands and strengths
B/H: GHP 6 and 7 x 1 rep @
L/H: GHP 8 x N, VN and N
R/H: GHP 8 x 1, Atom Gripz 3 band smooth x 1 easy rep, 4 bands narrow x x 1 rep, 4 band x VN, dropped o HG350 x 1 and VVN
The other Horne pinch set up
to about 101.8-kilos (eqv to 111.8 on Euro I am told) x 1 rep
Tuesday, 6 November 2012
Tuesday 6th November 2012
Tuesday
Grr Bloody family - can't live with 'em, can't kick them up the arse hard enough. If you ring me and tell me what I am thinking then apparently there's no need to keep talking on my part. So...
Appt from building control later. Fingers crossed nowt (or very little needs doing). NB: jarred my back missing a step last night hence workout
Power squat
First set ok but 200kg second set and my right lower back said 'no mas, no' so I didn't.
Leg Press
Boobed here. Loaded 5 x 25kg plates and added it up as though they were 20's. So instead of the noted weight of 250kg etc etc I thought I did 200kg etc etc until I was unloading. So worked to 650 (600??) x 8 reps with wraps on.
Leg Ext
to 13p x 1 leg at a time x 8 rest pause reps
Leg Curls
to stack x 8 hard reps
Grr Bloody family - can't live with 'em, can't kick them up the arse hard enough. If you ring me and tell me what I am thinking then apparently there's no need to keep talking on my part. So...
Appt from building control later. Fingers crossed nowt (or very little needs doing). NB: jarred my back missing a step last night hence workout
Power squat
First set ok but 200kg second set and my right lower back said 'no mas, no' so I didn't.
Leg Press
Boobed here. Loaded 5 x 25kg plates and added it up as though they were 20's. So instead of the noted weight of 250kg etc etc I thought I did 200kg etc etc until I was unloading. So worked to 650 (600??) x 8 reps with wraps on.
Leg Ext
to 13p x 1 leg at a time x 8 rest pause reps
Leg Curls
to stack x 8 hard reps
Monday, 5 November 2012
Monday 5th November 2012
Monday
Sunday off (stayed Saturday night in Cardiff, enjoyed a BLINDING hot bath, the fire works then a shower next day before a roast beef lunch - yum).
V/Gripper
to 5/6 x 4 x 1 reps
R/H: to 6/7 x 4 of 5/6 x 1 reps
2HP
to 110.2-kilos x 4 x 1 reps
Sunday off (stayed Saturday night in Cardiff, enjoyed a BLINDING hot bath, the fire works then a shower next day before a roast beef lunch - yum).
V/Gripper
to 5/6 x 4 x 1 reps
R/H: to 6/7 x 4 of 5/6 x 1 reps
2HP
to 110.2-kilos x 4 x 1 reps
Saturday 3rd November 2012
Saturday
Vulcan Gripper
to
L/H: to 6/6 x attempts
R/H: to 6/7 x 4 x 1 reps
2HP
to 112.2-kilos x 2 of 3 x 1 reps (videoed)
Videoed session by Dawn.
MDB x1-2 singles
Vulcan Gripper
to
L/H: to 6/6 x attempts
R/H: to 6/7 x 4 x 1 reps
2HP
to 112.2-kilos x 2 of 3 x 1 reps (videoed)
Videoed session by Dawn.
MDB x1-2 singles
Saturday, 3 November 2012
Friday 2nd November 2012
Friday
Double over hand dead lift thick bar
to 210-kilos x 3 x 1 reps interrupted by call which took me outside in cold so made sure to limber before next effort.
CG Bench Press
to 140-kilos x 4 x 1 reps (zero problems - I do so love singles) d/s 100-kilos x 8 reps, 60-kilos x 20 reps in dribs and drabs
V-bar handled lat pulldowns
to stack x 10 reps + d/s 1/2 stack x 8 reps.
Double over hand dead lift thick bar
to 210-kilos x 3 x 1 reps interrupted by call which took me outside in cold so made sure to limber before next effort.
CG Bench Press
to 140-kilos x 4 x 1 reps (zero problems - I do so love singles) d/s 100-kilos x 8 reps, 60-kilos x 20 reps in dribs and drabs
V-bar handled lat pulldowns
to stack x 10 reps + d/s 1/2 stack x 8 reps.
Thursday, 1 November 2012
Thursday 1st November 2012
Back oh so slightly sore this morning. I did notice that the slightly heavier pressing yesterday etc pulled on it a tad. Even so decided to see what I could do, up to 110-kilos, on 2HP. Job doneThursday
V/Gripper
did some additional work with TS grippers
L/H: 5/6 x VVN, VVN, 1, 1 (wide set), 1 held shut as per last session
R/H: BBSE x 3 x 1 reps, RB330 x F (nasty gripper to use), RFB300 x N, CoC 4 x 1/2 inch (so not a good day on that), RB300 x VVN, N (poor set), N
Image right shows my tools for today inc bucket with chalk in
2HP
to a single rep with 109.7-kilos total.
Image right with previous working set weight loaded (106.2)
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