Monday
A week off and sheeeetttt it was hard work today (not helped by sore bits and two days of Amazon wearing me down). Held off full bore

Iso Press
to 60-kilos x 6 reps, 40-kilos x 8 reps d/s

Hammer DB Curls
to 40 (?) x 6 reps / 20-kilos x 15 reps d/s

TPD (cos bars were in use)
to 15p x 8 reps, 10p x 10 reps
Felt hard

Monday 23rd December 2013

Monday
Soaked on the way to the gym and had to wade the flooded river on the way back (photos on facebook). I also hit the wall in the gym - rest needed.

P/Squat
to 300-kilos x 8 reps

Leg Press
to 700-kilos x 4 reps - nothing left

Leg Curl
stack x 1 rep (yes one)

Friday 20th December 2013

Further to yesterdays post. Top of finger is paler than the rest - circulation issue?

Friday (6's again)
Iso Bench (rack in use)
to 80-kilos a side x 5 reps with spot - d/s 40-kilos a side x 15 reps

s/s

Iso lever row
to 110-kilos x 6 reps a side at a time.

Pullover machine
to 13p x 8 reps an arm

Thursday 19th December 2013

Silly little niggle I worked out today as to why. Left index finger nerve impingement at the first knuckle caused by gripper work makes it feel cold at time. I eased off the pedal on grippers and did ok on 2HP. I'll take 90% of next week off.

Thursday
V/Gripper
to
L/H: 5/5 x 1, 1, 1, 1, 2, 2 reps, 5/6 x 1, VVN, F
R/H: 6/6 x 1, 1, 1, 1, 2, 2 reps 6/7 x N, 1, F

2HP
to 100.2-kilos x 8, 10 and 11 secs (times as per approx)

Tuesday 17th and Wednesday 18th December 2013

Tuesday
piss poor - stopped and called it a day

Wednesday - '6's
Iso Press
to 60-kilos a side x 6 reps

Hammer db curls
to 47.5-kilos a side x 6 reps

OHTE
to bar +67.5-kilos x 10 reps (more than 6 ha ha)

TPD
12p x 6 hard reps (hard machine too) then 6p x 12 reps

Monday 16th December 2013

Monday
Usual post weekend 'oh my lord I'm knackered' followed by:
P/Squat
to 300-kilos x 10 reps (a 'is that St Peter at the gates' moment ha ha)

Leg Press
to 700-kilos x 10 reps

Seated Leg Curls
stack x 4 x 10 reps

Leg Ext
stack x 3 x 10 reps

Friday 13th December 2013

Friday
Dizzy as hell during deadlifts esp heavy sets. Lacking in pep throughout workout

CG BP
to 145-kilos x 1 rep - 60-kilos x 20 reps
s/s

DOTBDL
to 195-kilos x 4 x 1 reps (about 40-seconds apart as dizzy)

Pullovers
1/2 stack x 12 reps, stack x 12 reps, 14p x 6 reps an arm

Thursday 12th December 2013

Thursday
Snotty nose in full effect - trained late
V/Gripper
to
L/H: 5/6 x 2 x 1 reps (first tough), 6/6 x N, F, N, N
R/H: 6/6 x 2 x 1 reps (first tough), 6/7 x 1, 1, TnG, 1 reps

2HP - timed holds
to 100.2-kilos x 9, F, 8-9 and 10 seconds* all approx times

Wednesday 11th December 2013

Wednesday
Iffy belly and snotty nosed. Trained half the workout with a bud so that helped loads

Iso Press
spot into position meant 2 x 3 reps x 67.5-kilos a side then faced into machine for 2 x 6-8 reps 20-kilos a side

Hammer d/b curls
to 45-kilos x 3 x 7 loose reps

OHTE
to 82.5-kilos approx x 12 hard reps (he did 90kg x 10)

TPD
10p x 10 reps hard lol

Tuesday 10th December 2013

Tuesday
Due to a pain in the ass drama with British Gas (they owe me, I owe them) training was to the wire (literally just before I left to go to the youth club)
V/Gripper
to
L/H: 5/6 x 2 x 1 reps, 6/5 x N, 1 reps, 6/6 x VVN, F, VVN
R/H: 6/6 x 1 2 x 1 reps, 6/7 x 2 x 1 reps, 7/7 x 1, VN, VVN

2HP - timed holds
to 100.2-kilos x 3 x 8 seconds (approx)

Monday 9th December 2013

Monday
No fri or sat due to work. Back stiff as hell but ok once warmed up

P/Squat
to 300-kilos x 7 reps

Leg Press
to 700-kilos x 8 reps

Leg Curls
stack x 3 x 12 reps

Leg Ext
stack x 3 x 12 reps

MDB
cos asked x 1 rep

Thursday 5th December 2013

Thursday
chipping a tooth = not a good start to the day :(

V/Gripper
to
L/H: 5/6 x 2 x 1 reps, 6/5 x 1 rep, 6/6 x VN, VN, VN
R/H: 6/6 x 2 x 1 reps, 6/7 x TnG, 1, 1, 1 reps

2HP - timed hold work
to 100.2-kilos x F, 5, 6, 8 seconds - all times approx (count from as soon as it left the floor in head)

Wednesday 4th December 2013

Wednesday
rush, rush, rush

Iso Press
to 67.5-kilos a side x 3 and then 2 reps, d/s 47.5-kilos x 8 reps

Hammer d/b curls
to 45-kilos a hand x 3 x 6 reps

O/H/T/Ex
to +60-kilos (69) x 12 reps - sleeves on and spot into position

TPD
done as a finisher after above 12p x 8 hard reps

Tuesday 3rd November 2013

Tuesday
Homework 90% done then gym
V/Gripper
to
L/H: 5/6 x 3 x 1 reps, 6/6 x N, VVN, F, F, N
R/H: 6/6 x 3 x 1 reps, 6/7 x TnG, 1, 1, 1, 1 reps

2HP (timed holds)
to 100.2-kilos x 4, 4 and 6 seconds**

**all times are approx from stopwatch / iphone ticking away on floor. In order to do my best one tends to concentrate on the task in hand and not the clock.

Mondsay 2nd December 2013

Cheers D. It was three long ass days. 4am starts FFS.

Monday
took it easy due to aching bits and bobs
P Squat
to 300-kilos x 8 ugly reps.

Leg Press
to 700-kilos x 8 reps. Hard as machine needs an oil change. It was squeeking.

Leg Curl
stack x 8, 8 and 12 reps

Leg Ext
stack x 3 x 8 reps

I could have done more at the end as I seemed to liven up but held off.

Thursday 28th November 2013

Thursday
Amazon, short of a lotto win, here I come ha ha. Lord god almighty protect me from morons and the very early alarm calls. Bunch of other bits keeping me busy inc YT course work. Onwards!!

V/Gripper
to
L/H: 6/5 x 5 x 1 reps
R/H: 6/7 x 4 x 1 reps

No 2HP today

Wednesday 27th November 2013

Wednesday
An even more run around every other Wednesday than usual - arrgghh and relax

On the clock so...

CG Bench
to 132.5-kilos x 2 x 3 reps (wanted to do more but clock was ticking) and 60-kilos d/s x 25 reps again.

Pullover machine
1/2 stack x 12 reps, stack x 12 reps, 13p x 8 reps an arm

Iso Lever 1-arm row
40-kilos x 8 reps, 60-kilos x 8 reps, 80-kilos x 8 reps (more there but time limited)

Both back exercises s/s with chest. Onwards!!

Tuesday 26th November 2013

Tuesday
Sleep the same (diff reason). Cold (water in outside pipes nigh on froze). Vapor out of mouth in home gym
V/Gripper
L/H:
5/6 x 2 x 1 reps, 6/5 x 3 x 1 reps, 6/6 x N
R/H: 6/6 x 2 x 1 reps, 6/7 x 4 x 1 reps

2HP
to +46.5 x 2, 2, 2, (RP) 3 (NS) reps (same as last time)

Monday 25th November 2013

Monday
AWFUL nights sleep. Bed downstairs in office for the winter... urrggh

Iso press
to 67.5-kilos x 3 reps (last one v hard) = d/s 47.5-kilos x 8 reps

s/s

Hammer DB Curls
to 45-kilos each x 2 x 6 reps

Overhead Tricep Ext on e-z bar
to bar +55-kilos x 20 reps with sleeves on
 
TPD
burn / pump after above
12p x 10 reps  = hard!!

Bwt: up a 1 or 2

Friday 22nd November 2013

Friday
Power Squat
to 315kg x 6 reps

Leg Press
to 700kg x 10 reps

Leg Curl
stack x 4 x 13 reps

Leg Ext
stack x 2 x 13 reps (time out!!)

Thursday 21st November 2013

Thursday
gripper poor (yesterdays thick bar?)
V/Gripper
L/H: 6/5 x 1, F, 1, 6/6 x F, F
R/H: 6/6 x 3 x 1 reps, 6/7 x F, F, N reps

2HP
to +46.5 x F, 2, 2, 2, (RP) 3 (NS) reps

Wednesday 20th November 2013

Wednesday
aka 'miscommunication day'

DOTBDL
to 195-kilos x 2 x 3 r/p reps

CG BPress
to 130-kilos x 3, 3 and 4 reps. D/S 60-kilos x 25 reps

Tuesday 19th November 2013

Tuesday
Distracted - focus!! Also cold!! Brr
V/Grippers
L/H: 6/5 x 2 x 1 reps, 6/6 x VVN, VN, VN, 1 reps
R/H: 6/6 x 2 x 1 reps, 6/7 x 1, VVN, 1, 1 reps

2HP
to +76.5-kilos x F, then 4 x 2 reps

NB: left thumb been aching on and off for 2 weeks

Monday 18th November 2013

Monday
Iso Press
to 67.5-kilos x 2 x 2 reps,  - d/s 40-kilos x 12 reps

Hammer DB Curls
to 50-kilos x 6 reps

Overhead tricep ext (EZ bar)
to +50-kilos x 12 reps - d/s tpd 10p x 10 reps

Friday 15th November 2013

Friday
3 coffees by the time I got there and still it was damned hard work today. Not helped by jarring my right hip n knee yesterday afternoon. Feeling my age today

P/Squat
to 300-kilos x 8 hard reps

Leg Press
to 700-kilos x 8 hard reps (400 hard too)

Leg Curl
stack x 4 x 12 reps (see above lol)

Leg Ext
stack x 4 x 12 reps (ditto).

Thursday 14th November 2013

Thursday
V/Gripper
Crap - cold?
L/H: 5/6 x 2 x 1 reps, 6/6 x VVN, F, F, N
R/H: 6/6 x 2 x 1 reps, 6/7 x TnG, VN, VVN, N

2HP
to +76.5-kilos x 2, 2, 3 reps

Wednesday 13th November 2013

Wednesday
usual fortnightly legging it about
CG Bench
to 140-kilos x 3, 3, and 2 reps - d/s 60-kilos x 15 reps
s/s

LPD
to stack x 10 reps

P/Overs
stack x 12 and x 15 reps

JST Nutrition and 'delactosed whey'... sigh

So I'm asked to look at JST Nutrition and an amazingly over priced protein product coming in at 83.99 pounds for 2.25kg. A whois and company search throws up the usual info. No issues there. But our good friend 'de-lactosed' whey is in the ingredient profile.

They sell 'Tornado' all in one (also 83.99 for 2.25kg) at 50% protein and 'Peptido' same ingredients but higher protein percentage (80) and the same price. Neither are for sale as both are 'out of stock'. Interesting.

Of note, however, was that they own and operate Jodie Marsh (model etc) Sports Nutrition. On there they have 'Bulldog all in one protein' which is the very same as their 'Tornado' and also IS selling for 2.25-kilos at 83.99 for a 50% protein product with 'delactosed whey'. Ya gotta love the CGI of the tub - no actual photo of any real tub. A confidence builder. 

On the JST main site one of their 'ambassadors' is a very busy fellow by the name of Cody Sylvester. I say busy cos he does 10 sports and looks different in very photo.

Insert the point at which one requires a barge pole for touching said products...

Tuesday 12th November 2013

Tuesday
Vulcan Gripper
to
L/H: 5/6 x 1 rep, 6/5 x 2 x 1 reps, 6/6 x 1, 1, F, 1 reps
R/H: 6/6 x 1 rep, 6/7 x 2 x 1 reps, 7/7 x N, N, N reps

2HP
to +76-kilos x 4 x 3 reps (not +74kg as noted before - d'uh)

Monday 11th November 2013

Monday
Iso Press
to 67.5-kilos x 3 reps - d/s 40-kilos x 10 reps

s/s

Hammer DB Curls
to 50-kilos x 6 reps @ - d/s 27/5-kilos x 8 reps

Overhead Tricep ext on e/z bar
bar + 20-kilos x 15 reps, +30-kilos x 15 reps, +40-kilos x 12 reps - d/s TPD 8p x 8 reps 'ouch' lol = pumped

Saturday 9th November 2013

Saturday
V/Gripper
to
L/H: 5/6 x 2 x 1 reps, 6/5 x 2 x 1 reps (2nd v easy), 6/6 x VN, N, N reps
R/H: 6/6 x 2 x 1 easy ass reps, 6/7 x 1 rep, 7/7 x 3 x fails ha ha

2HP
to +74-kilos x 3 x 3 reps

Thursday and Friday 8th November 2013

Thursday
Nowt

Friday
abscess so off to town / dentist - script for penicillin then gym - rushing around etc. Also forgot belt etc Still...

P/Squat
to 295-kilos x 8 decent reps

L/Press
to 850-kilos (700kg plus 150kg gym member) x 3 crazy reps, then 700-kilos x 4 reps = fun

Leg Ext
3 x 17 reps with stack - r/p

Leg Curl
as above

Wednesday 6th November 2013

Wednesday
Iso Bench
(frame was in use)
to 70-kilos x 6 a side

s/s

Iso PDowns
to 80-kilos x 6 a side

Low Row
to 13p x 10 reps an arm

MDB
1 and then 3 reps

Fun on the IFSA log too.

Tuesday 5th November 2013

Tuesday
V/Gripper
to
L/H: 5/6 x 1, 6/5 x 1, 6/6 (L18) x VVN, VVN, F, F, 1 reps
R/H: 6/6 x 1, 6/7 x 1, 7/7 (L21) x TnG, N, N, 1, N reps

2HP
to +74-kilos x 3 x 2 and 1 x 3 reps

Monday 4th November 2013

Monday
at gym early (9.29am)  as 1) Dental appointment in Porth (ouch again) and 2) YMCA later. Crack on then!
Iso Press
to 67.5-kilos a side x 2 x 2 reps (2 x 3 next time) - d/s 20-kilos x side x 8 reps

s/s

Hammer DB Curls
to 50-kilos a hand x 5L/6R ugly ass reps

TPD
to 16p x 2 x 6 reps - d/s 10p x 10 reps

Given it's early for working out it was hard and quite heavy (if ugly at times ha ha). Done by 1030am

Thursday and Friday 1st November 2013

Thursday
V/Gripper
to
L/H: 5/6 x 3 x 1 reps, 6/5 x 3 x 1 reps, 6/6 x N
R/H: 6/6 x 3 x 1 reps, 6/7 x 2 x 1 reps, 6/6 (accident) x 1 easy rep, 7/7 x N

2HP
to +73.5-kilos x 4 x 3 reps

Friday
Had to do less due to another early appointment (room full of chavs - urgghh).

P/Squat
faffing about to get 'comfortable'
to 290-kilos x 8 reps

Leg Press
to 620-kilos x 12 reps (short on time and wanted 20 reps)

Leg Curls
one set only due to time
stack x 17 reps

Leg Ext
as above
stack x 17 reps

Wednesday 30th October 2013

Wednesday
Early to gym (try too early lol - it opened 30+ mins after I got there ha ha) and then to town for appt

CG Bench Press
to 140-kilos x 2, 3, 3 reps - d/s 60-kilos x 12 reps

LPD
to stack x 2 x 8 reps

Pullover machine
to 1 arm x 13plates x 2 x 9 reps

Tuesday 29th October 2013

Tuesday
Busy a.m. Trained late after having a natter with David Horne.

V/Gripper
to
L/H: 5/6 x 3 x 1 reps, 6/6 x VVN, VVN, VVN
R/H: 6/6 x 3 x 1 reps, 7/6 x VVN, TnG, 1 reps

2HP
to +73.5-kilos (96.2) x 3 x 3 reps

Monday 28th October 2013

Monday
(day of the No: 6)
Iso Press
to 66.25-kilos a side x 4 reps (helped on first rep)

s/s

Hammer curls
to 47.5-kilos x 6 loose reps @

s/s

TPD
to 17.5p x 4, dropped to 17p x 2 (needs to be less ugly) d/s 10p x 15 reps = pump

Friday 25th October 2013

Friday
P/Squat
to 315-kilos x 6 ugly reps

Leg Press
to 600-kilos x 20 reps

Leg Curl
stack x 3 x 17 r/p reps

Leg Ext
stack x 3 x 17 r/p reps

Tuesday and Wednesday 24th October 2013

Tuesday
V/Gripper
to
L/H: 5/6 x 3 x 1 reps, 6/6 x F, F, VVN, VVN, VVN
R/H: 6/6 x 3 x 1 reps (2nd and 3rd easy), 6/7 x 2 x 1 reps, 7/7 x F, 7/6 x 2 x 1 reps

2HP
+73-kilos x 3, 3, 4, 3 reps

Wednesday
CG Bench
to 140-kilos x 3, 2 and then 3 reps

s/s

LPD (wide handle)
to stack x 8 reps

P/over machine
to 20p stack x 3 x 12 reps, 13p (one arm at a time) 8 reps left and 10 reps right

Monday 21st November 2013

Monday
Iso Press
to 65-kilos a side x 3 reps

s/s

Hammer db curls
to 45-kilos @ x 2 x 5 reps

TPD
to 17p x 6 reps - 12p x 10 reps

FWC
35-kilos x 10 and x 12 reps - 15-kilos x 12 reps


s/s

RWC
15-kilos x 2 x 12 reps

Wednesday, Thursday and Friday 18th October 2013

Wednesday
CG B/Press
to 140-kilos x 3, x 2, x 2 reps - d/s 100-kilos x 8 reps, 60-kilos x 18 reps

s/s

V-Bar p/downs
to stack x 12 reps

Pullover machine
worked with Stu
stack x 3 x 11 reps, 1 arm x 12 plates x ?? then drop set (hurt next day ha ha)

Thursday
Vulcan
to
L/H: 6/6 x 6 close attempts (L18)
R/H: 6/7 x 6 x 1 reps (L19)

(no 2HP cos VG done at YMCA)

Friday
Power Squat
to 315-kilos x 6 ugly reps

Leg press
Bod on top
to 782-kilos x 6 reps

Leg Curl
stack x 16, 16 and 12 reps

Leg Ext
to 16 r/p reps and couldn't do any more

Tuesday 15th October 2013

Tuesday
Wee bit late and took a while to get into the groove...

V/Gripper
to
L/H: 5/6 x 3 x 1 reps (1st v wide), 6/6 x F, N, VVN, 1 rep
R/H: 6/6 x 3 x 1 reps (1st v wide), 6/7 x N, 1, 1 reps
Last efforts better as non used hand thumb locked gripper better in situ

2HP
to +73-kilos x 3 x 3 reps - solid

Monday 14th October 2013

Monday
Iso Press
to 65-kilos x 4 reps @, d/s 40-kilos x 12 reps

Hammer DB  Curls
to 45-kilos x 6 reps

TPD
to 16.5p x 8 reps, d/s 10.5p x 12 reps

Thursday and Friday 11th October 2013

Cheers. See yesterdays too.

Thursday
V/ Gripper
to
L/H: 5/6 x 2 x 1 reps, 6/6 x 1, VVN, VVN, N, VN
R/H: 6/6 x 3 x 1 reps (last one easy), 6/7 x 1, 1, N, 1 reps

2HP
to 72.5-kilos x 4, 4, 3+1 reps

Friday
P Squat 
to 312.5kg x 8 reps

L Press
to 700-kilos x 12 reps

Leg Curls
stack x 3 x 15 reps

Leg Ext
stack x 3 x 15 reps

Tuesday 8th and Wednesday 9th October 2013

Tuesday
Notes are elsewhere so Tuesday is from memory
V/Gripperto
L/H: to at least one good rep at 6/6 (L18)
R/H: ditto 7/6 (20??)

2HP
to +72.5-kilos x 3, 3, 4 reps

Wednesday
Late
CG bench in rack
to 140-kilos x 2, 2, 2, 3 reps 100-kilos x 6 reps, 60-kilos x 12 reps+

s/s

LPD
to 18p x 8 reps

Pullover machine
stack 3 x 10 reps. I can't understand why some use far, far less.

Monday 7th October 2013

Monday
note to self - dentist and gym does not mix. ick. Eased off the gas a little for that reason*.

Iso Press
to 65-kilos a side x 2+F+1 - 40-kilos x 8 reps

s/s

Hammer DB Curls
to 32.5-kilos @ x 8 reps* - 15-kilos @ x 20 reps

TPD
to 15p* x 8 reps (no added dip belt to hold me still) - 10p x 10 reps

Nothing extra. Needed to be done - ick

Thursday and Friday 4th October 2013

Thursday
V Gripper
all over place (see wed w/o) but LH to 6/6 x 3 attempts

2HP
up another 1/2-kilo x 2+1, 3, 3 reps

Friday
Back ache.

P Squat
to 310kg x 8 reps

L Press
to 700-kilos x 10 reps

L Curls
stack x 3 x 15 reps

L Ext
stack x 3 x 15 reps

Wednesday 2nd October 2013

Wednesday
Busy and not helped by getting up at 3am (no going back to sleep). Gym at 5pm. I was dizzy by the time I was done.
Iso Bench
to 80-kilos x 5 reps.

s/s

Iso P/Down
to 90-kilos x 5 reps an arm

DOTBDL
to 197.5-kilos x 3 reps

MDB
3 x 1 reps r/h

Tuesday 1st October 2013

Tuesday
V/Gripper
to
L/H: 5/6 x 3 x 1 reps, 6/5 x 4 x 1 reps (2 easy).
R/H: 6/6 x 3 x 1 reps, 6/7 x 4 x 1 reps

2HP
to +72-kilos x 4 x 3 reps (time to go up a 1/2kg)

Monday 30th September 2013

Monday
Iso Press
to 63.75-kilos x 4 reps - d/s 40-kilos x 12 reps

H/D/B/Curls
to 47.5-kilos x 4 loose reps

TPD
to 18p (PB) x 4 damned ugly reps, changed to pushdown and did 4 more - d/s 10p x 12 reps

Friday thru Saturday 28th September 2013

Friday
V/Gripper
to
L/H: 5/6 x 3 x TnG reps, then 6/5 x VVN, 1, 1 reps
R/H: 6/6 x 3 x 1 reps, 6/7 x TnG, 1, 1 reps

2HP
to +72-kilos x 3+1, 4 and 4 reps

Saturday
P/Squat
to 310-kilos x 8 reps

L/Press
to 700-kilos x 10 reps

Leg Curls
stack x 14, 14, 8 reps

Leg Ext
stack x 3 x 14 r/p reps

Thursday 26th September 2013

Thursday
Iso Bench
to 85-kilos a side x 4 reps (poor) d/s 45-kilos x 15 reps

s/s

Pullover machine
to stack x 12 reps

LPD
to stack x 8 reps

Low Rows
to 14p an arm x 8 reps

Nice pump

Wednesday 25th December 2013

Wednesday
Grippers not so good. Noticed on last efforts gripper handle slid a bit.

V/Gripper
to
L/H: 5/6 x 3 x 1 reps, 6/5 x VVN, F, N, N
R/H: 6/6 x 3 x 1 reps, 6/7 x VN, F, N, N

2HP
+72-kilos x 4 x 3 reps

Tuesday 24th September 2013

Where did the rest of the week go ha ha

Monday
First voluntary stint at the YMCA

Tuesday
Iso Press
to 63.75kg x 2 x 3 reps - d/s 40kg x 8 reps

s/s


HDBC
to 45kg x 6 reps

TPD
to 17p x 6 reps (hard and I noticed right arm doing more of the work)

Home!

Monday thru Wednesday 18th September 2013

Monday
Shoulders n arms

Tuesday
Grippers n pinch

Wednesday
late for me

Iso Bench
to 85-kilos a side x 5 reps @ d/s 40-kilos x 12 reps

s/s

Iso PD
to 85-kilos x 6 reps @, d/s 40-kilos x 12 reps

chat then

DOTBDL
to 195-kilos x 3 reps

Saturday thru Monday 16th September 2013

Saturday
rest

Sunday
rest

Monday
Iso Press
to 65-kilos x 3 reps (arrggh) + a half rep - d/s 45-kilos x 8 reps

s/s

Hammer DB Curls
to 42.5-kilos x 8 reps

s/s

TPD
to 16.5p x 8 reps - d/s 10.5p x 10 reps

MDB
1, 2, 2 (tried 3)

NB: Worked grip on Thu but only noted on Facebook via photos

Friday 13th September 2013

Friday
Up damned early and off to Porth then gym after
Power Squat
to 322.5-kilos x 6 reps

Leg Press
to 700kg x 8 reps (back tight)

Leg Curls
3 x 12 reps

Leg Ext
3 x 12 reps

Wednesday 11th September 2013

Wednesday
Early appt then

Iso Bench
to 85-kilos  a side x 4 heavy reps - 40-kilos x 15 reps

Iso P/Downs
to  83.75-kilos x 6 reps - 40-kilos x 15 reps

1 arm d/b rows
to 90-kilos x 6 left and 8 right reps
* did this irritate back last week?

FWC
to 50-kilos x F so 40-kilos x 8 reps - 25-kilos x 10 reps

RWC
to 25-kilos x 8L and 10 R reps

Tuesday 10th September 2013

Tuesday
Emotion makes for an interesting lifting partner. My back/hip still off (feels silly tight right over my lower pelvic area)

V/Gripper
to (minimal warm up sets)
L/H: 6/5 x 4 (of 5) x 1. The one fail was so wide to start with and nearly got shit regardless
R/H: 6/7 x 5 x 1 reps

2HP
+71kg x 4 x 3 reps (up next time)

Monday 9th September 2013

Monday
Half walked / half given a lift to Hirwaun YMCA (sports mentoring role, volunteering to begin with) then

Iso Press
to 65-kilos an arm x 3 reps - d/s 40-kilos x 8 reps

HDBCurls
to 32.5-kilos @ ** x 8 reps

TPD
to 16.5p x 8 reps - d/s 10.5p x 8 reps

**Kept short n sweet as later than I like and back still sore / sniffing still

Saturday 7th September 2013

Friday
Nowt but getting better

Saturday
Half decent nights sleep (one hit but dream filled). Still off (snotty, headache and sciatica)

Power Squat
to 320kg x 6 reps (PB)

Leg Press
to 700kg x 8 reps

Leg Curls
stack x 3 x 12 reps

Leg Ext
stack x 3 x 12 reps

All things considered not effing bad

Tuesday thru Thursday 5th September 2013

Tuesday
Off sick

Wednesday
Off sick

Thursday
Still not good. Illness (probably a 'man flu' / sinus thing) means sleeps been v bad
V/Gripper
to
L/H: 5/6 x 2 x 1 reps, 6/5 x 1,1,1,1, VN reps
R/H: 6/6 x 2 x 1 reps, 6/7 x N, 1, 1, N, 1 reps

2HP
to +71-kilos x 2, 3, 3, 3 reps

Monday 2nd September 2013

Monday
Iso Bench
to 83.75-kilos @ arm x 6 reps (assisted at start to get into position), 40-kilos x 8 reps

s/s

Iso P/Down
to 82.5-kilos @ arm x 6 or 8 reps (forgot)

1 arm db rows
to 80-kilos @ arm x 8 reps

DB F/W/Curls
40-kilos x 10 reps (no w/up), d/s 20-kilos x 15 reps

DB R/W/Curls
20-kilos x 10 reps (no w/up)

Saturday 31st August 2013

Saturday
Iso Press
to 66.25-kilos x 4 reps, d/s 40-kilos x 8 reps

s/s

Hammer db curls 
to 45-kilos x 8 reps

s/s

TPD
to 16p x 8 reps, d/s 10p x 15 reps

MDB
1, 2 and 2+F reps

Friday 30th August 2013

Friday
V/Gripper
to
L/H: 5/6 x 3 x 1 reps, 6/5 x 3 x 1 reps
R/H: 6/6 x 3 x 1 reps, 6/7 x VN, 1, 1 reps

2HP
+71kg x 3 x 3 reps

Thursday 29th August 2013

Thursday
legs!!

Power Squat
to 270-kilos x 8 reps (20kg more than the last w/o)... did so well I upped it to 310-kilos and did 6 reps

L/Press
to full load x 10 reps

L/Curls
2 x stack x 12 reps, and 1 x stack+1/2 plate x 12 reps

L/Ext
stack x 3 x 12 reps

Bulkpowders interview with me here

Monday thru Wednesday 28th August 2013

Monday
Grip w/o and then Cardiff over night

Tuesday
Cardiff

Wednesday
Busy bee then...

Vulcan Gripper
to
L/H: 5/5 x 1 reps, 5/6 x 2 x 1 reps, 6/5 x 1, VN
R/H: 5/5 x 1 reps, 6/6 x 2 x 1 reps, 6/7  x 2 x 1 reps, 7/6 x N, N reps

2HP
+70.5kg x 4 x 3 reps

Saturday and Sunday 25th August 2013

Saturday
Tried grip... not happening so stopped.

Sunday
My oh my was that hard... nigh on puking

Iso Bench
80kg x 6 reps - d/s x 40kg x 12 reps

s/s

Iso P/Down
to 80kg x 6 reps an arm - d/s x 40kg x 12 reps

1 arm cable low row
11p x 12 reps, 14p x 8 reps (hit the wall here)

F/W/Curls
20kg x 30 reps

R/W/Curls
10kg x 25 reps

Thursday and Friday 23rd August 2013

Thursday
Vulcan Gripper
to
L/H: 5/6 x 3 x 1 reps, 6/5 x N, VN, VN
R/H: 6/6 x 3 x 1 reps, 6/7 x N, Tng,  VN

2HP
+81-kilos x Fail so, +70-kilos x 1 reps, +75-kilos x 1 rep, +81-kilos x 3 (of 4 as skin tore)

Friday
Iso Press
to 65-kilos a side x 4 reps - 25-kilos a side x 12 hard reps

s/s

Hammer DB Curls
to 42.5-kilos x 8 hard reps (pulling on back)

s/s

TPD
to 15.5 plates x 6 reps - 10.5 plates x 12 reps

DB FWC
to 37.5-kilos  - 17.5-kilos x 12 reps

s/s

DB RWC
to 17.5-kilos x 12 reps

MDB
3 x 1 reps inc one videod.

Wednesday 21st August 2013

Wednesday
Appt in town then

Weighed in at gym... 19st 10lbs?? Wow.

P/Squat
to 260-kilos x 8 reps

L/Press
to 700-kilos x 8 reps

L/Curls
stack x 3 x 10 reps

Leg Ext
stack x 3 x 10 reps

MDB
1 rep, no fail, for fun at end of P/Squat sets

Saturday thru Tuesday 20th August 2013

Saturday
Busy

Sunday
away

Monday
away

Tuesday
Took a bit of warming up (esp right hand)

V/Gripper
L/H: 5/5 x 3 x 1 reps, 5/6 x 1 easy rep, 6/6 x 2 x F dropped to 6/5 x N (stick with this)
R/H: 6/6 x 3 x 1 reps, 6/7 x TnG x 2 and 1 N reps

2HP
92.7kg x 1 rep, 97.7kg x 1 rep, 102.7kg x 1 rep, 103.7kg x 3 x 1 reps

Thursday 15th and Friday 16th August 2013

Thursday
V/Gripper
to
L/H: 5/5 x 3 x 1 reps, 5/6 x 4 x 1 reps
R/H: 6/6 x 3 x 1 reps, 6/7 x 4 x 1 reps

2HP
no warm ups
102.7-kilos x 3 x 1 reps (first one iffy), 103.7-kilos x 3 x 1 reps


Friday
MDB
x 1 and then x 2 right hand only as per

DOTBDL
to 195-kilos x 3 reps

Iso Bench
to 82.5-kilos x 6 reps d/s 40-kilos x 8 hard reps

Tuesday 13th and Wednesday 14th August 2013

Tuesday

Wednesday
seated iso press
to 65-kilos x 4 hard reps (left side hard work)

hammer db curls
to 42.5-kilos @ x 6 n/s reps (one arm x 6 n/s then the other when I usually alternate)

TPD (hard machine)
to 15p x 6+1 reps d/s 9 x 7 reps. No sleeves

MDB
hard and several fails 1 success

Monday 12th August 2013

Monday
V/Gripper
B/H: usual
L/H: 5/5 x 3 x 1 reps, 5/6 x 3 x 1 reps
R/H: 6/6 x 3 x 1 reps 6/7 x 3 x 1 reps

2HP
With NO warm ups this was straight to working weight.
to 102.7-kilos x 4 x 1 and 2 x 2 reps

Saturday 10th August 2013

Saturday
Millennium dumbbell now at Powerhouse so...

MDB
x 3 x 1 reps (using chalk)

PSquat
to 250-kilos x 6 reps

Leg Press
to 680-kilos x 8 reps

Leg Curl
stack x 3 x 8 reps

Leg Ext
stack x 3 x 8 reps

MDB
2 x 1 reps no chalk - all MDB reps r/h only

Thursday 8th August 2013

Thursday
Brief n brutal

Iso Bench
to 80-kilos x 6 reps d/s 40-kilos x 7 reps

s/s

Iso Pulldowns
to 80-kilos x 6 reps

FWCurls
to 35-kilos x 10 reps

s/s

RWCurls
to 17.5-kilos x 10 reps

RIP Spencer Clarke

Wednesday 7th August 2013

Wednesday
V/Gripper
to
L/H: 5/6 x 5 x 1 reps (2 TnG)
R/H: 6/6 x 5 x 1 reps

2HP
to 102.7-kilos x 1, 1, 1, 1, 2 (rp), 2 reps

Tuesday 6th August 2013

Back in the gym after the grip comp training, for me, light

Tuesday
Iso Press
to 60-kilos an arm x 8 reps

Hammer DB Curls
to 32.5-kilos x 8 reps @

TPD
to 14p no sleeves x 8 reps then 16p x 6 reps with sleeves

FWCurls
to 32.5-kilos x 10 reps (nice pump)

s/s

RWCurls
to 15-kilos x 10 reps

Thursday thru Sunday 28th July 2013

Thursday

Friday
Away

Saturday
Away

Sunday
Iso Bench
to +70-kilos an arm (no elbow supports) x 6 reps. DS: 40-kilos x 15 reps

s/s

Iso Pulldowns
to +80-kilos an arm x 6 reps DS 40-kilos x 15 reps

DB Forward wrist curls
to 35-kilos x 8 reps - 12.5-kilos x 15 reps
s/s

DB Reverse wrist curls
to 12.5-kilos x 15 reps

Tuesday 23rd July and Wednesday 24th July 2013

Tuesday
Rest

Wednesday
lots of extra to do today inc dropping cat into vets, two am appointments and picking cat up etc. Time limited so see what happened

V/Gripper
small blister right palm and work on grippers the last week so...
L/H: 5/6 x 1, 1, VVN, 1, 1, VVN, VVN
R/H: to 6/6 x 3 x 1 reps, 6/7 x N (knew that was it), dropped back to 6/6 2 x 1 reps (last one silly easy) so upped to 7/7 x F

2HP
to +80.5-kilos (used a different set up) x 3 of 4 attempts. The last 2 were more than 15 minutes apart but my hands felt solid and ready to rock. I'd had to go back to vets AGAIN (100 yards away) and finally was able to collect the mummy. Put her on floor and did that last rep

Monday 22nd July 2013

Monday
V/Gripper
to
L/H: 5/6 x 3 x 1 reps, 6/6 x VN, VVN, VVN reps
R/H: 6/6 x 3 x 1 reps, 6/7 x 3 x 1 reps
Done on door step as I waited for visitors

2HP
to 103.2 x 4 x 2 all non-stop reps.

Sunday 21st July 2013

Sunday
Pfftt and arrgghh and then spilling protein drink in bag  = grrr
Iso press
cocked up right arm (60kg right and 75kg left) for first rep then 3 more reps. I will stay at this for a while

Hammer DB Curls
top 42.5-kilos x 8 reps @ (didn't bother with wraps)

TPD
to 18p x 4-6 horrid reps. Very hard, even with weighted belt, to hold myself in position.

Saturday 20th July 2013

Saturday
V/gripper
to
L/H: 5/6 x 1, 1, 1, 1 reps, 6/6 x VN, VVN, VVN
R/H: 6/6 x 4 x 1 reps, 6/7 x VVN, 1, 1 reps

2HP
to 103.2-kilos x 2 r/p, 2 r/p, 1+F, 2 N/S reps

Wednesday 17th thru Friday 19th July 2013

Wednesday
Nowt

Thursday
V/Gripper
to
L/H: 5/6 x 1, 1, 1, VVN, 1, 1, N reps
R/H: 6/6 x 6x 1 and N reps

2HP
to 103.7-kilos x 1, 2, 3 (NS) and then 2 reps. I'll stay here for a session or two.

Friday
God awful after nigh on no sleep (3-3.5 hours total) then legs. Only sheer stupid grit and determination did the job

P/Squat
to 310-kilos (PB) x 6 reps (tgt of 4)

Leg Press
usual max x 10 reps

Leg Curls
as per

Leg Ext
as per

Monday 15th and Tuesday 16th July 2013

Monday
V/Gripper
unable to go to max due to small cuts etc

2HP - volume
No issues so to 102.7-kilos x 3 x 3 n/s reps and 2 extra r/p reps

Tuesday
Iso bench press
to 85-kilos an arm x 6 reps

s/s

Iso p/down
to 80-kilos an arm x 6 reps

1 arm Cable row
to 15p x 8 reps @

Sunday 14th July 2013

Two more cuts (foot and left thumb ffs). Oh and the heat.... pfftt

Sunday
Iso press
to 75-kilos a side x 4 hard reps

Hammer db curls
no wraps so
to 40-kilos @ x 8 reps

TPD
to 17p x 7 reps

Took ages etc cos of heat

Saturday 13th July 2013

Took a nice chunk of skin off the right hand side of my right index finger washing up last night. I thought it might prove a problem come grip training - it didn't.

Saturday
V/Gripper
to
L/H: 5/5 x 3 x 1 reps (2 wide set), 5/6 x F, 1, 1 reps then 6/6 x F
R/H: 5/5 x 1 rep, 5/6 x 1 rep, 6/6 x 3 x 1 reps, 6/7 x VVN

2HP
to 102.2 x 3 r/p reps, 3 n/s reps and 3 r/p reps

Wednesday 10th thru Friday 12th July 2013

Wednesday

Thursday

Friday
PSquat
to 305-kilos x 6 reps

LPress
to 700-kilos x 8 reps (held back)

Leg curl
3 x 12 x stack

Leg Ext
3 x 12 x stack

Monday
Nowt

Tuesday
V/Gripper
to
L/H: 5/5 x 1, VVN, 1, 5/6 x 3 x 1 reps
R/H: 5/5 x 1 reps, 5/6 x 1 rep. 6/6 x 4 x 1 reps

2HP - vol
to +79-kilos (101.7) x 3 rp. 3 n/s, 3 r/p (last set hard)

Sunday 7th July 2013

Sunday
Phew. Late night = hard work at gym. Trained with Craig.
CG Bench
C to 110-kilos x 4 x 4 and myself to 140-kilos x 4 x 4 reps plus 60-kilos x 20 reps

s/s

LPD
to stack x 8 reps

Saturday 6th July 2013

Saturday
Lush day here (80f)
2HP - vol
to 100.7kg x 3, 3 and 3+1+1 reps all pbs

Thursday 4th and Friday 5th July 2013

Thursday
Busy

Friday
Late out n busy grr
Iso Press
to: tried 80-kilos a side x 2 attempts dropped to 75kg x 3 reps

s/s

Hammer curls
to 42.5-kilos @ x 8 reps (didn't want toi over exert anything else by going heavier)

TPD
to 17.5p x 5+1 reps

Being interviewed on supps and training by Bulkpowders

Wednesday 3rd July 2013

Wednesday
man was I done today. Cooked and thrown away. A tough workout.

Power Squat
to 300kg x 7 reps

Leg Press
to 700kg x 11 reps (cramps in front right thigh on last reps)

Leg Curl
stack x 3 x 12 reps

Leg Ext
stack x 3 x 12 reps

mixed in with

Vulcan Gripper
to
L/H: 5/5 x 2 x 1 tough reps, 5/6 x 4 of 5 x 1 reps
R/H: 6/6 x 5 x 1 reps

Tuesday 2nd July 2013

Tuesday
Lord I'm unfit. A little work pulling wood etc out and I'm puffing away. Later on... and I'm past the 100-kilo for reps mark.

2HP - volume
to 100.2-kilos x 3, 3 and 5 r/p reps (first two sets non-stop)

Monday 1st July 2013

Monday
Back twinging an hour or so after. Huffing n puffing. Grippers off a nadge.

CG Bench Press
to 140-kilos x 4, 5 and then 6 reps - d/s 60-kilos x 20 reps

s/s

Lat Pulldowns
to stack + 1/2 plate x 3 x 8 reps

V/Gripper - max
to
L/H: 5/5 x 5 x 1 reps
R/H: 6/6 x 5 x 1 reps

Saturday 29th June 2013

Saturday
Iso lateral press
to 75-kilos a side x 4 heavy ass reps

Hammer dumbbell curls
to 47.5-kilos x 4+2 reps (had to stop as upper back cramped)

Tricep Pressdowns
to 17p x 7+1 reps

Vulcan - volume
no go - hands still fried

Friday 28th June 2013

Friday
2HP - vol
to 99.7-kilos x 3 x 3 n/s reps

Whole workout took 3 tunes on my cd.

Thursday 27th June 2013

Thursday
Took a while to get in the groove
P/squat
to 300-kilos x 6 heavy reps

L/Press
to 700-kilos x 8 reps

L/Curls
stack x 3 x 12 reps

L/Ext
stack x 3 x 12 reps

V/Grippers (supersetted through out) - max
to
L/H: 6/6 x VVN, F, VVN
R/H: 6/7 x 2 x 1 reps, 7/7 x VVN

Inch
R/H: 4 reps
L/H: 3 reps

Wednesday 26th June 2013

Wednesday
Off-ish day. Me no like.
2HP- volume
to +76.5-kilos (99.2kg) x 3, 3, 3 r/p reps

I will pass 100-kilos / 220lbs for 3 sets x 3 reps next session.

Monday 25th June 2013

Monday
CG Bench Press
to 140-kilos x 3 reps, 145-kilos x 3 reps then 140-kilos x 5 reps - d/s 60-kilos x 25 reps

DOTBDL
to 175-kilos x 5 reps

V/Gripper - vol
to (all L15)
L/H: 5/5 x 3 x 3 reps
R/H: 5/5 x 4. 6 then 8 reps

Saturday 22nd and Sunday 23rd June 2013

Saturday
2HP - vol
to +75-kilos x 2 reps then +76-kilos x 2+1 reps, 3 r/p reps

Sunday
No sign of Craig.
Iso Press
to 70-kilos an arm x 5 reps - d/s 40-kilos x 10 reps

s/s

Hammer d/b curls
to 45-kilos @ x 8 loose reps

TPD
to 16p x 8 reps

Thursday 20th and Friday 21st June 2013

Thursday
Off - unwell

Friday
Craig asking to train with me (Sunday?)

P/Squat
to 280-kilos x 8 reps

Leg Press
to 700-kilos x 7 reps (hard)

Leg Curl
stack x 3 x 11 reps

Leg Ext
Stack x 3 x 12 reps

V/Gripper 
(supersetted during legs) to
L/H: 6/6 x VN
R/H: 6/7 x 3 x 1 reps

Inch
1 rep each

Tuesday 18th and Wednesday 19th June 2013

Tuesday
No gripper work

2HP - max
Had to stop at same place as last time due to skin tear (base of right thumb) threateningf to go full bore.

Wednesday
CG Bench Press
to 137-kilos x 3, 4 and then 5 reps

s/s

DOTBDL
to 170-kilos x 5 reps

Saturday 15th thru Monday 17th June 2013

Saturday
V/Gripper - max
Good gripper session - strong
to
L/H: 5/6 x 1, 1, 1, N reps
R/H: 5/6 x 1 reps, 6/6 x 3 x 1 reps, 7/6 x N, N reps

2HP - max
had to stop at a fail with plus 85-kilos as the skin damage from the last pinch session hadn't quite healed up and I saw a teeny bit of blood.

Sunday
Rest

Monday
Late as I had been in Cardiff since the day before.
Iso Press
to 67.5-kilos x 4 reps - d/s x 40-kilos x 10 reps

Hammer db curls
to 42.5-kilos x 8 stricter than usual reps

TPD
to 17p (new pb) x 6 reps

Wednesday 12th thru Friday 14th June 2013

Wednesday
V/Gripper - vol
to
L/H: 4/5 x 2 x 3 reps, 5/4 x 2 x 3 reps
R/H: 5/5 x 3 reps, 5/6 x 3 x 3 reps

2HP - vol
to +75.5-kilos x 3 x 3 reps (1st and 2nd set n/s)

Thursday
Out all day at St Fagan's - great time

Friday
P Squat
to 250-kilos x 8 reps

Leg Press
filled it up x 8 reps

Leg Curl
stack x 3 x 10 reps

Leg Ext
stack x 3 x 10 reps

Gee'd up Craig (PH member) while I was there. 'The boy done good'

Tuesday 11th June 2013

Tuesday
Awful, awful nights sleep - or not as was the case. So a late start and only that which had disturbed my sleep to motivate me and drive me on. On a more positive note no more business rates (445 quid PCM).

Iso Press
to 66.25-kilos x 4 reps d/s 35-kilos x 12 reps

Hammer DB Curls
to 45-kilos x 8 loose reps each

TPD - easy machine
to 16p x 8 reps d/s 10p x 8 reps

all straight sets for simplicities sake.

Monday 10th June 2013

Monday
V/Gripper - max
to
L/H: 5/6 x 1, 1, 1, N, VN, VN, 1 (rested longer), F, 1 reps
R/H: 6/6 x 7 x 1 reps

2HP - max
to +84.5-kilos (107.2) x 5 x 1 reps - no fails

Friday 7th and Saturday 8th June 2013

Friday
Rest - not in mood. I did, however, go to the gym and talk Jarrad's sister thru a strength training protocol workout for bench

Saturday
Iso F Bench
to 75-kilos a side x 8 reps d/s 35-kilos a side x 20 reps
for the heavy set I had one of the staff get me set up (handles are set at the bottom of the movement)

s/s

Iso P/D
to 72.5-kilos a side x 8 reps
first two sets are done both arms together and heavy sets 1 arm at a time

chatted then

Cable Row
1/2 stack x 15 reps, stack x 15 reps, 14p per arm x 8 reps

Thursday 6th June 2013

Thursday
Leg day - suns out. Lets get it done
Power Squat
to 240-kilos x 8 reps

Leg Press
to 680-kilos x 8 reps no wraps

Leg Curls
stack x 3 x 10 reps

s/s

Leg Ext
stack x 3 x 10 reps

Wednesday 5th June 2013

Wednesday - volume
V/Grippers
hard work
to
L/H: 4/5 x 3 reps  then 5/4 (L14) x 2+ 1 vvn rep, 3 reps. Tried 5/5 after w/ups but no go.
R/H: 5/6 (L16) x 3, 3, 2 reps

2HP
to +75.5-kilos (98.2kg) x 3 r/p reps, 2+F reps, 3 r/p reps and 1 super slow / time under tension rep

Tuesday 4th June 2013

Tuesday
Have you seen the weather? Awesome sunny day. Took a bunch of little photos on the way back home after the gym
 
Iso Press
to 60-kilos a side x 6 reps, then 65-kilos a side x 4 reps (2 more than last time) d/s 25-kilos a side x 12 reps
 
Hammer db curls
to 45-kilos each x 7 reps (half decent form)
 
TPD
to hard machine 14p x 12 reps (boom!) d/s 10p x 10 r/p reps

pumped

bwt 19st 10lbs give or take

Monday 3rd June 2013

Monday
Note to self: always remember... if you do thick bar the day before it affects grippers!
V/Gripper - max
to
L/H: 5/5 x VVN, 1, 1, 5/6 x VVN, VN, N, N, N reps
R/H: 5/5 x 1 tough rep, 5/6 x 2 x 1 reps, 6/6 x 1, 1, F, 1 reps

2HP - max
to +84.5-kilos x F, 1, 1, F, F, 1, 1 reps

Sunday 2nd June 2013

Sunday
Trained at home as I'd been enjoying my fave girls company
CG Bench Press
to 127-kilos x 3 x 4 reps d/s  57-kilos x 20 reps (used 27kg / 30mm bar)

DOTBDL
Back still playing me up
to 170-kilos (374lbs - winning weight at the US nationals was 382lbs) x 3 reps

Friday 31st May 2013

Friday
v/gripper - vol
to
L/H: 4/5 x 3, 5 so upped to 5/5 x 3 and then 2 reps
R/H: 5/6 x 2, 3, 2 (nigh on 3) and then 2 reps

2HP - vol
to +75-kilos (97.7) x 3 x 3 reps

Wednesday and Thursday 29th and 30th May 2013

Wednesday
V/Gripper - max
to
L/H: 5/6 x VN, VVN, VN, VVN, VN
R/H: 6/6+B x f, 6/6 x 5 x 1 reps

2HP - max
to +84-kilos (106.7) x F, 1/2 then 4 x 1 solid reps (last one slipped a tad pulling skin but was full range)


Thursday
Motivation today provided by both bank and credit card being dicks. Bank took overdraft away 'cos you weren't using it' as did C/Card company (reducing limit by 10k to 46 quid more than current balance) FFS!!

P/Squat
back needs a reset / massage. Will have to wait until finances improve
to 180-kilos x 8 reps

Leg Press
to 660-kilos x 6 reps

Leg Curl
stack x 3 x 9 reps (no lighter sets)

Leg Ext
stack x 3 x 10 reps (as leg curls)

Monday 28th May and Tuesday 29th May 2013

Monday
V/Gripper - volume
to
L/H: 5/4 x 2, 4, 3, 4 reps
R/H: 5/6 x 2 ,2, 3 reps

2HP
to +74.5-kilos x 3 x 3 reps ( 1 set n/s)

Tuesday
Iso Press
to 65-kilkos e/s x 2 reps (too much too soon?), 60-kilos e/s x 3 reps - d/s 40-kilos e/s x 8 reps, 20-kilos e/s x 8 reps

s/s

Hammer DB Curls
to 45-kilos @ x 6 reps, d/s 20-kilos x 8 hard reps

TPD - hard machine
to 15p x 6 reps - d/s x 10p x 6 reps, 5p x 8 reps

BWT: up again.

Friday 23rd May 2013

Friday
Iso Bench
to 71.25-kilos a side x 6 reps, 20-kilos @ d/s x 20 reps

s/s

Iso Pulldown
to 70-kilos a side x 8 reps, d/s 30-kilos x 12 reps

1 arm db row
70-kilos x 8 reps @ (hard work)

Inch
4 alternating rest pause reps

Thursday 23rd May 2013

Thursday
In a foul mood today one part of which was caused by this horror of yesterday (killing of Lee Rigby). Gees up training

V/Grippers
to
L/H: 5/5+B x 6 x 1. One about as wide as can be.
R/H: 6/6 x 6 x 1 reps

2HP
to + 83-kilos (105.7) x 8 x 1 reps some tough and one TnG

Wednesday 22nd May 2013

Wednesday
P/Squat
as low as it goes for a change
to 150-kilos x 12 reps support belt only

Leg Press
to 620-kilos x 8 reps (other sets 10). Tried 700. All no wraps

Leg Curl
straight into stack 3 x 8 reps

One hand deadlift
to 130-kilos x 2 reps each

Tuesday 21st May 2013

Tuesday
More or less lunchtime by the time I started. Right hip aching (combo of heavy ass weights last few months and missing a damned step or two last night ha ha). Right hand STILL not right. Strong but hard to warm up and it makes me think I SHOULD have had it xrayed after the burglars visit.

V/ Gripper - vol
to
L/H: 4/5 x 2, 2, 4, 4 reps. Was strong so went for it
R/H: 4/4 x 2 reps then 5/6 x 2, 3, 2 reps (last one hard)

2HP - vol
to +74.5-kilos x 2+F, 2 R/P reps, 2+1 reps, 3 R/P reps (found my groove)

Friday thru Monday 20th May 2013

Friday
so piss poor I can't be bothered typing it out

Saturday
At Bodypower expo

Sunday
Rest

Monday
new BP kit on and FatGripz extreme tested

Seated Iso Press
to 65-kilos @ x 2+ reps (couldn't quite lock out 3rd) - d/s 30-kilos a side x 12 reps

Hammer DB Curls
to 42.5-kilos x 8 reps (touch better than last time)

TPD
to 16p x 6 hard reps - d/s 10p x 8 reps

FG
standard FG 3 reps @ x 50-kilos
Extreme FG 3 reps @ x 50-kilos

Thursday 16th May 2013

Thursday
Busy, busy. Up early and off to gym before usual time. All machines for chest n back for a change of pace.

Iso Inch Bench
to 50-kilos a side x 8 hard reps

Iso Flat Bench
to 70-kilos a side x 6 reps d/s 30-kilos a side x 8 hard reps (worked in with any user)

s/s

Iso Pulldown
to 60-kilos a side x 8 reps d/s 20-kilos a side x 12 reps
(nice)

F/W/Curl
to 40-kilos dumbbell x 8 reps - d/s x 20-kilos x 15 reps

s/s

R/W/Curl
to 15-kilos dumbbell x 8 reps d/s 10-kilos x 12+ reps

Bwt: 19st 3lbs at the mo (good food helps). Forearm (r/h) after pumped a half inch to 15 and 3/4 inches flexed

Wednesday 15th May 2013

Wednesday - volume
V/Gripper
to
L/H: 4/4 x 3 reps, 4/4+B x 3 x 3 reps all wide set
R/H: 5/5 x 3 x 3 reps

2HP
to
+74-kilos x 3 x 3 reps - all rest pause

Tuesday 14th May 2013

Tuesday
Does my back want to take part or not? Higher reps and a small change or 2
Power Squat
to 150-kilos x 15 reps and then back wasn't having it so 190-kilos x 8 reps flat backed

Leg Press
to 660-kilos x 8 reps no wraps

Leg Curls
to stack x 13 reps

Leg Ext
to stack x 16 r/p reps

Monday 13th May 2013

Monday
Max day
V/Gripper
to
L/H: 5/5+B x TnG, 1, 1, 1 reps
R/H: 6/6 x 1, TnG, 1, 1 reps

2HP
to +83-kilos (105.7) x 1, 1, 1 and 2 and 1/2 reps (will do again)

Saturday 11th May 2013

Saturday
Mostly straight sets as gym busy in the morning

Iso Press
to 63.75-kilos a side x 3 reps+, d/s x 20-kilos a side x 15 reps

Hammer d/b curls
to 42.5-kilos @ x 8 reps d/s 20-kilos @ x 8 reps

1 arm tricep pressdowns
to 7.5p x 8 reps  d/s (both hands) 7.5p x 10 reps

Inch
1/1/3 reps @ (thumb power off - possibly due to hanging off thumbs on d/s pressdowns)

Friday 10th May 2013

Friday - volume day
Decided to do, if low, a volume day on grippers as well.

V/Gripper
to
L/H: 4/4 x (L12) 6 x 3 reps
R/H: 5/5 x (L15) 4 x 2 reps

2HP
to + 73-kilos (95.7) x 3 x 3 reps (last set n/s)

Thursday 9th May 2013

Thursday
Great day with Doomy as per (cook!!). Then off to gym. Hard work possibly made worse by all being done in 45 mins
Iso Inc Bench (usual posts full after 5pm)
20kg e/s x 8 reps, 40kg e/s x 8 reps

s/s

Iso lever row
40kg e/s x 8 reps, 60kg e/s x 8 reps, 80kg e/s x 8 reps, 95kg e/s x 8 reps, 40kg e/s x 12 reps

s/s

Iso bench
20kg a side x 8 reps, 60kg x 8 reps a side, 70kg x 8 reps a side (tough), 20kg a side x 12 reps

Tuesday 7th May 2013

Tuesday
Back giving me a lot of gip. In spite of stretching, popping etc I couldn't go as heavy as I wanted on the power squat.
Power Squat
to 150-kilos x 8 reps. I tried 280-kilos but no go

Leg Press
to 700-kilos x 6 reps (3/3). No wraps

Leg Curls
to stack x 12 very hard reps (maybe cos of leg press)

Leg Ext
to stack x 15 reps n/s

Wrist curls
F: to 35-kilos x 10 reps
R: to 15-kilos x 3 x 10 reps

Monday 6th May 2013

Monday (bank holiday)
Grippers all over place but pinch ok
TSG
to
L/H: CoC 3 x VVN, 1, 1, 1, VVN, VVN, VVN, VVN, VVN
R/H: BBSE x F, VN, VVN

2HP - vol
to +72-kilos (94.7 kg) x 3 x 3 reps (all r/pause)

Sunday 5th May 2013

Sunday
Gym today as closed tomorrow (bank hol). Need to fix kitchen sink and bird shit (when on you) is NOT lucky - one hit me on the way back from the gym ha ha. Twinge on left side (upper back near shoulder blade) annoying as was tight hips. Nice day

Iso Press
to 62.5-kilos a side x 3 reps, then 4 rps then 63.75-kilos x 2 and a failed rep - d/s 20-kilos e/s x 15reps

Hammer db curls
to 40-kilos (or 42.5??) x 8 loose reps

TPD
to 16p x 6 ugly reps - d/s 10p x 10 reps

Some adjustments as gym was busy.

Friday 3rd May 2013

Friday
CG Bench Press
to 130-kilos x 2 reps, 135-kilos x 2 x 2 reps - d/s 60-kilos x 20 reps

LPD
to stack 2 x 10 reps - d/s x 12p x 15 reps

Thursday 2nd May 2013

Thursday
Lovely sunny day - off out soon with luck - hence am grip work
V/Gripper
to
L/H: 5/5+B x VN, TnG, 1, 1, 1 reps
R/H: 6/6 x 1, 1, TnG,  1,1 reps

2HP - max
to +81-kilos x 1, 1, 1/2, 1, 1, 1  reps

Wednesday 1st May 2013

Wednesday
small twinge in back reminds me to stretch

P/squat machine
to 270-kilos x 8 reps

Leg Press
to 650-kilos x 8 reps, took knee wraps off and still did 4 more reps (do I need them??)

Leg Curls
to stack x 13 reps

Leg Ext
to stack x 15 r/p reps

Late to town after gym cos I was too busy chatting = plum!

Tuesday 30th April 2013

Tuesday
Usual job appointments in town - yawn - negated somewhat by being a step closer to lecturing (on grip ha ha - oh yes) at Oxford. Made training upbeat I can tell you!!

TSG
to
L/H: CoC 3 x VN, TnG, 1, 1, 1, 1, N, TnG
R/H: BBSE x VVN, VVN, N

2HP - vol
to +71-kilos x 3 x 3 reps (1st and 3rd sets r/p and 2nd n/s)

Monday 29th April 2013

Monday
Iso Press
to 62.5-kilos a side  x 2 x 3 reps again - d/s 20-kilos a side x 15 reps

s/s heavy sets

Hammer db curls
to 47.5-kilos each x 6 hard heavy loose reps - 20-kilos each x 8 reps

s/s heavy sets

TPD (easy machine)
to 16p x 6 reps - d/s 10p x 8 reps

Saturday 27th April 2013

Saturday
CG Bench
to 132.5-kilos x 2 x 3 hard reps. d/s 60-kilos x 15 reps

s/s

LPD
to stack x 9 hardish reps and then d/s 1/2 stack x 15 reps

Friday 26th April 2013

Friday
Vulcan Gripper
L/H: 5/5+B N, 1, F, 1, 1 reps
R/H: 6/6 x F, VN, VVN, 1, 1 reps

2HP - max @ 44mm
to +80-kilos x 5 x 1 reps (plan starts soon)

Wednesday 24th and Thursday 25th April 2013

Wednesday
Off

Thursday
late due to bleeding well waiting on bits and people

Power Squat machine
to 260-kilos x 8 hardish reps

Leg Press
to 630-kilos x 8 easy reps

Leg Curls
to stack x 13 r/p reps

Leg Ext
to stack x 13 r/p reps

Tuesday 23rd April 2013

Tuesday
TSG
to
L/H: CoC 3 x VN, 5 x 1, TnG, 1 x 1 reps
R/H: BBSE x VN, VVN, 1, F, F

2HP - volume
Made up set to 47mm (dunno what that weighs) for grip comp in August. There will be a short period of adaption. I may add a little one hand work and write out a program.
to +70-kilos x 3 x 3 reps. Felt the difference.

Mondasy 22nd April 2013

Monday
Iso Press
to 62.5-kilos a side x 2 x 3 reps, d/s x 20-kilos a side x 15 reps

Hammer d/b curls
to 47.5-kilos (PB??) x 6 very loose reps. 45-kilo bells in use.

TPD
hard machine
to 15p x 6 hard reps, d/s 10p x 8 reps

Saturday 20th April 2013

Saturday
Head up ass day - focus... what focus?
CG Bench Press
to 130-kilos x 2 x 3 reps then 60-kilos x 20 reps

LPD
to stack x 9 reps

Iso 1 arm rows
80-kilos x 8 reps each

Friday 19th April 2013

Friday
remnants of the lurgy / viral infection still having an effect. I clear out a load of beer crates from my TV room and feel dizzy after. Grippers fine but pinch less so. Lurgy be gone!
Vulcan Gripper
to
L/H: 5/5+B x 1, VVN, 1 reps
R/H: 6/6 x 3 x 1 reps

2HP
to +83-kilos x TnG, 1, F, 1 reps

Wednesday 17th and Thursday 18th April 2013

Wednesday
TSG
L/H: CoC 3 x N, VVN, VVN, 1, VVN, VVN
R/H: to BBSE x VVN, TnG, TnG, TnG

2HP
to + 71-kilos x 3 x 3 reps (last set d/d)

Thursday
I should check my diary. Started legs, legs were hard (esp squats), realized it should have been chest n back. D'uh!!

P squat machine
to 250-kilos x 8 reps after a single rep with 305kg

Leg Press
to 620-kilos x 8 reps

Leg Curls
to stack x 12 reps

Leg Ext
to stack x 12 reps

Tuesday 16th April 2013

Tuesday
Gym has a newly brought set of kettlebells so Dale Norris, myself and Gareth fooled around

Iso Press
to 61.25-kjilos a side x 3 x 3 reps

Hammer DB curls
to 45-kilos @ x 6 reps

TPD
to 15p x 6 reps d/s 10p x 8 reps

More or less max strength again though I am about 95% right

Monday 15th April 2013

Monday
V/Gripper
to
L/H: 5/5+B N, 1, N, VVN
R/H: 6/6 x 1, VVN, F, 1,

2HP
to +82.5-kilos x 1, 1, 1, F, 1 reps

Thursday 11th and Friday 12th April 2013

Thursday
TSG
L/H: CoC 3 x TnG, TnG, 1, 1, 1, 1, F (good reps were fast)
R/H: CoC x 3 reps, GHP 8 x 1 then 2 reps, CoC 3.5 x VVN, BBSE x TnG, 1, VN reps

2HP - vol
to 70-kilos x 2 x 3 reps

Friday
P Squat
to 250-kilos x 8 reps then 300-kilos x 6 hard reps

Leg Press
to 610-kilos x 8 reps

Leg Curls
to stack x 12 r/p reps

Leg Ext
didn't get a chance / couldn't be bothered waiting

Wednesday 10th April 2013

Wednesday
Weights on some moves down a tad by design for another session or two before back to full power.

Iso Press
to 60-kilos x 2 x 4 and 1 x 3 reps - d/s x 20-kilos x 8 reps

Hammer DB Curls
to 40-kilos x 8 reps @ (nice form)

TPD
to 15p x 8 hared reps on easy machine - d/s x 9 x 8 reps

Inch
x 1 each. Strength ok... stamina not so much

Tuesday 9th April 2013

Tuesday
Feeling loads better yet  walk into town and I felt it. Iffy guts later too.

V/Gripper (with rubber bands added as noted)
Right hand still blah, blah.
L/H: 5/5 + 1B x N, 1, TnG reps
R/H: 6/6 x TnG, 1, 1, N reps

2HP
worked to an attempt at 105.2kg. May have had it in me to go again but stopped there

Monday 8th April 2013

Monday
Still suffering a near death version of the lurgy (cough, sniff, cough). Hence light weights

C G Bench Press
to 120-kilos x 4 and 5 reps, d/s x 60-kilos x 20 reps

s/s

LPD
to stack x 8 reps r/p style

Low Row
to 3/4 stack x 12 easy reps

That had to do cos the walk back, being ill, is that much harder etc

Saturday 7th April 2013

Saturday
Relatively light, for me, session at gym still being ill
P Squat
to 150-kilos x 8 reps

L/Press
to 300-kilos x 15 reps

Leg Curls
to 3/4 stack x 15 reps

Leg Ext
to 3/4 stack x 15 reps

Thursday 4th and Friday 5th April 2013

Thursday
Ill - flu, guts, bad back and aching joints.

Friday
Hard work as not fully recovered but eating better

V/Gripper
Stayed low and did volume due to illness
B/H: to 4/4 x 3, 3/4 and 3=/6 reps

2HP
to +73.5-kilos / 96.2kg x 3 r/p, 2+ 1 f r/p and 3 r/p reps

Monday 1st and Wednesday 3rd April 2013

Monday
Seated Iso Press
to 60-kilos per side x 2 x 3 reps - d/s x 30-kilos x 8 reps

Hammer db curls
to 45-kilos @ x 8 hard reps (back strained at weekend)

TPD
to 1p x 8 reps (easy machine) d/s 8p x 10 reps

Wednesday
V Grippers
L/H: 5/5 x 4 x 1 reps, 5/6 x 1 rep
R/H: 6/6 x 3 x 1 reps

2HP - max
to 105.2-kilos x 4 x 1 reps, 1 x F and 1 more single

Saturday 30th March 2013

Saturday
C G Bench Press
to 140-kilos x 2 x 3 r/p reps - d/s 60-kilos x 20 reps

Lat Pulldowns
to stack x 9 reps

DOTBDL
to an attempt at 205-kilos x failed (twinge)

Friday 29th March 2013

Friday
V/Gripper
A half decent session. Still takes a while to get that right hand going
L/H:  to 5/5 x N, then 2 x 1 reps
R/H: to 6/6 x 2 x 1 and 1 failed rep

2HP - vol
to 95.7-kilos x 3 x 3 reps

Thursday 28th March 2013

Thursday
Appt in town at noon re funding of a potential sports mentoring position.

Power Squat machine
to 307.5-kilos x 6 reps

Leg Press
to max of 700-kilos x 10 reps

Leg Curl
to 11p per leg (as I can do 12 reps with the 20p (p=plate) stack for both legs) x 8 reps

s/s

Leg Ext
to 13p x 8 damned hard reps per leg

Wednesday 27th March 2013

Wednesday
Bloody gripper lag is getting to be annoying.

Vulcan and TSG
L/H: CoC 3 x N, VN, VVN, VN, VVN, VN, VN, VVN
R/H: to BBSE x VVN, TnG, VN

2HP - max
First max session in 2-3 weeks
to 105.2-kilos x 4 of 6 attempts x 1 reps

Tuesday 26th March 2013

Tuesday
Interesting start to the day.
Seated Iso Press
to 61.25-kilos a side x 4 and 2 reps

Hammer db curls
to 45-kilos @ x 7 reps

TPD
to 14p x 6 reps on hard machine then d/s 7p x 8 reps

Monday 25th March 2012

Monday
Sat n Sun off

V/gripper
Right hand still takes longer than before to warm up. Left almost equal in strength is only plus
L/H:5/5 x 3 x 1 reps easy 5/6 x 1/4-inch hard - need bands.
R/H: 5/6 x VNN, 1, 1, 1, 1 reps

2HP - vol
stayed with vol due to break
to 93.2-kilos total x 3 x 3 n/stop (as opposed to rest pause) reps

Friday 22nd March 2013

Friday
sorting out major personal stuff Thursday

CG Bench Press
to 140-kilos x 2 x 3 r/p reps

DOTBDL
to 215-kilos x 1 reps

1HDL (straddle)
just 1 x 180-kilos for show

Wednesday 20th March 2013

Wednesday
Sanity prevails
Power Squat
to 300-kilos x 8 hard reps

Leg Press
to 700-kilos x 8 reps

Leg Curls
to stack x 12 reps

Leg Ext
to stack x 12 reps

Tuesday 19th March 2013

Tuesday
In a real ass kicking mood today. Trained grip in the am cos I have to go do an indent at Merthyr at 2pm

V Gripper
to
L/H: 5/6 x 3 x F due to piss poor setting
R/H: 6/5 x 3 x 1 reps

2HP
to +72-kilos (94.7) x 3 x 3 reps

Monday 18th March 2013

Monday
Head in bits today and hardly any sleep the last 2 days so I couldn't hit the gym in the morning

Iso seated press (rack in use)
to 60-kilos an arm x 6 reps, d/s x 20-kilos x side x 12 reps

Hammer DB curls
to 45-kilos x 6 reps

TPD straight bar
to 14p x 6 reps - hard machine and d/s 8p x 8 reps

Inch
1, 2 and 3 reps

Friday 15th March 2013

Friday
appointments then
CG Bench Press
to 140-kilos x 4 x 2 r/p reps (sit up, recover, lay down, rep) d/s 60-kilos x 20 reps

Lat Pulldowns
to stack x 3 x 8 reps d/s 12p x 15 reps

Done as I had another appointment

Wednesday 13th March 2013

Wednesday
Power Squat machine
to 290-kilos x 8 reps

Leg Press
to 690-kilos x 8 reps

Leg Curl
to stack plus 5kg stacker plate x 8 reps

Leg Ext
to 13p x 8 reps @ leg

Tuesday 13th March 2013

Tuesday
Once again grippers was v hard work. Left hand ok but right... hard to warm up and very hit n miss. Bloody burglar and the spanking grrr. I've a gum infection which made me feel run down a bit.

V Gripper
to
L/H: 5/5 x 1, 1, TnG, N, 1/4", VN
R/H: 5/5 x 3 x 1 reps, 5/6 x VN, F, 1/4", F, 1/4"

2HP - volume
to +71.5-kilos x 3 x 3 reps r/p. Last one being best perversely.

Monday 11th March 2013

Monday
CG Bench
to 140-kilos x 3 x 2 r/p reps + d/s 100-kilos x 8 reps, 60-kilos x 14 reps

LPD
to stack x 8 reps

Iso-lever row
to 90-kilos a side x 6 reps @

Saturday 9th March 2013

Saturday
Damn pressing was hard today

Seated press
to 100-kilos x 2 reps, 105-kilos x 1 hard rep and 60-kilos x 10 reps

Hammer db curls
to 42.5-kilos x 8 loose reps

TPD
to 15p x 8 reps, 8p x 10 reps

Friday 8th March 2013

Friday
Right hand still taking a while to warm up - tsk

V/Gripper and TSG
L/H: CoC 3 x VVN, VVN, TnG, TnG, TnG, TnG, 1, TnG
R/H: BBSE x VVN, TnG, VVN, TNG, VVN

2HP
to 107.7-kilos x 4 x 1 reps :D

Tuesday 5th and Thursday 7th March 2013

Tuesday
CG Bench Press
to 147.4-kilos x 1 rep

LPD
to stack x 8 reps

1 arm d/b row
to 80-kilos x 8 reps @

Wednesday

Thursday
Power Squat machine
to 280-kilos x 8 reps

Leg Press
to 670-kilos x 10 reps

Leg Curls
to stack x 12 reps

Leg Ext
to 12p (failed at 13) x 12 reps @

Monday 4th March 2013

Monday
V/Gripper
to
L/H: 4/5 x 2 x 1 reps, 5/5 x 2 x 1 reps, 5/6 x F, N, F
R/H: 5/5 x 2 x 1 reps, 5/6 x 3 x 1 reps, 6/6 x TnG

2HP - volume
to 93.7-kilos x 3 x 3 reps

Sunday 3rd March 2013

Sunday
Hammer db curls
to 40-kilos x 8 reps (done 1st as rack in use)

Seated Press
to 105-kilos x 2 x 3 reps

TPD
to 15p x 8 rps - v hard

One hand deadlifts 
for showing off
straddle 180-kilos no warm up each hand and 140-kilos to front each hand

Friday 1st March 2013

Friday
Monstered it. Took painkillers before I left and boom! Spotted IFBB Pro James Llewellyn.

P Squat mch
to 270-kilos x 8 reps

Leg Press
to 670-kilos x 10 reps

Leg Curl
(straight sets)
to stack x 12 reps

Leg ext
to 13p x 12 reps d/d

Inch
x 3 reps, x 5 reps and walked back 15' to usual spot r/handed

Thursday 28th February 2013

Thursday
Once again grippers off. Thinks... why? Then remembers thick bar day before. Tsk

TSG
Usual warm up with Vulcan
L/H: CoC 3 x VVN, VVN, VVN, TnG, VVN
R/H: CoC 3.5 x VVN, N, VVN, N

2HP
to 107.7kg x 2 x 1 TnG reps

Wednesday 27th February 2013

Wednesday
in between entertaining company and Asda delivery / trained at home...
CG Bench Press
to 142.5-kilos x 5 x 1 reps

DOTBDL
to a low 170-kilos x 5 reps due to back issues

Tuesday 26th February 2013

Tuesday
Monday night, stiff and annoying back and all I did an ad-hoc Millennium dumbbell lift for some visitors. Today back still aches plus a head ache on waking (rearrange pillows I think) and yet my hunger for the August 3rd attempt at a world record 2 hand pinch means...

V/gripper work
to
L/H: 5/5 x 5 x 1 reps
R/H: 5/6 x 5 x 1 reps

2HP (volume)
to +70.5-kilos (93.2kg) x 3 sets of 3 reps

Monday 25th February 2013

Monday
Back spasms before gym a good reminder to stretch!

Seated Press
to 105-kilos x 3 and 2 reps and d/s x 60-kilos x 8 reps

Hammer DB curls
to 42.5-kilos x 8 loose reps

TPD
to 15p x 2 x 6 reps + d/s x 8p x 8-10 reps

Saturday 24th and Sunday 25th February 2013

Saturday
rest day

Sunday
After a couple of off sessions and my back aching the last 24 hours this:
TSG
warm up on Vulcan then
L/H: CoC 3 x TnG, 1, TnG, VVN
R/H: CoC 3 x 1 rep, GHP 8 x 1 rep, CoC 3.5 x 1, 1, VVN

2HP
If I want to break the w/record...
to 108.7-kilos x 1 rep

Thursday 21st and Friday 22nd February 2013

Thursday
V/Gripper
to
L/H: 5/5 x F, VVN, 1, VN, N
R/H: 6/6 x N, 1

Adj T/Bar
w/up +80kg x 3 each
+127.5kg (too much??)
L/H: F, F, F
R/H: 1, F, F

2HP - volume
to 92.7-kilos x 3 x 3 reps

Friday
P/squat machine
to 260-kilos x 10 reps (strong)

Leg Press
to 660-kilos x 10 reps (strong)

Leg Curl
to stack x 12 reps

Leg Ext
to 13p @ x 11 reps @ in d/d

Wednesday 20th February 2013

Wednesday
Blue arsed fly after gym walking at 6mph to make an appt in town

CG Bench Press
bar x 12 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 2 x 1 reps, 142.5-kilos x 2 x 1 reps, 145-kilos x 1 rep d/s sets 100-kilos x 8 reps, 60-kilos x 12 reps

s/s heavy sets with

DOTBDL
to 195-kilos x 3 reps

Inch
3 reps, 6 reps, holds for time (right better than left, hand not too much of an issue)

Tuesday 19th February 2013

Tuesday
Right hand still an issue but I want to get a world record this year so needs must. Baby steps on the gripper work because of issue.

V/Gripper
B/H: 1/1 x 8 reps @, 2/2 x 3 reps @, 3/3 x 3 reps @, 4/4 x 1 rep @, 4/5 x 1 rep @
L/H: 5/4 x 3 x 1 reps, 5/5 x 3 x 1 reps
R/H: 5/5 x 3 x 1 reps, 5/6 x 3 x 1 reps

2HP
to (+82.5kg) 105.2-kilos x 1, F, 1, 1, 1 rep (first hard and fail came up only half way then I got my game face on)

Monday 18th February 2013

Monday
Super sets as per. Hand still aches due incident last week.

Seated Press
to 105-kilos x 3 loose form but hard reps d/s x 60-kilos x 10 reps

Hammer db curls
to 42.5-kilos x 7 loose reps

TPD
to faffed about. Probably by virtue of heavy press.

Inch
to 1 x 3 reps each hand.

Interspersed with gripper work
HG 300 and CoC 3

Wednesday 13th thru Saturday 16th Feb 2013

Wednesday
3.15 am I catch a burglar on my premises and to use an US term - handed out a beat down. He was arrested shortly after.

PM
Seated Iso Press
to 3 x 20kg a side x 6 reps (dislike machine) d/s x 20 x 8 reps

Iso Pulldown (1 arm)
to 60kg a side x 8 reps

Low Row
to 12p x 8 reps per arm

Thursday
Only able to train left hand. Right strained from handing out beat down (see Wednesday)

Vulcan Gripper
to 5/6 x N, N, N reps

Adj T/Bar
to +126.25kg x

Friday off

Saturday
round of applause during workout (weights and beat down story) + free hoodie = nice.

Power squat machine
to 260-kilos x 8 reps

Leg Press
to 660-kilos x 8 reps

Leg Curl
to stack x 12 d/d reps

Leg Ext
to 13p x 12 d/d reps

Inch
1 rep each. Bad idea with strained / taped and supported right hand. Ouch

Tuesday 12th February 2013

Tuesday
Gas/electric sorted. Grippers still off - most annoying

TSG
all over the place - best efforts were BBSE x 1 rep RH and a load of VN with a 3 LH

2HP
back to 104.2kg x 7 x 1 reps

Monday 11th February 2013

Monday
Seated Press
to 102.5-kilos x 2 x 3 reps and d/s x 60-kilos x 10 reps

Hammer db curls
to 42.5-kilos @ x 6 reps

TPD
to 15 plates and add on x 8 r/p reps - d/s x 10p x 10 reps

nothing else

Saturday 9th February 2013

Saturday
Power Squat
to 250-kilos x 8 reps

Leg Press
to 650-kilos x 8 reps

Leg Curl
while stack x 11 reps

Leg Ext
to 13p x 9 reps

Inch
pickups
L7/R11 and walked back to rack

Thursday 7th February 2013

Thursday
God I'm a disaster zone today. I nigh on chocked to death on some vitamin tablets. Then at the gym managed to catch my left palm and finally, in the Asda car park, jammed my right thumb on a post.

CG Bench Press
to 140-kilos x 5 x 1 reps

DOTBDL
got to 155kilos x 3 and changed it to one hand deadlift hook grip worked to 180-kilos left and 200-kilos right.

Wednesday 6th February 2013 (II)

Wednesday
Dentist, opticians and other crap in the am.
Vulcan Gripper
to
L/H: 5/5 x 6 x 1 reps
R/H: 5/5 x 1 rep, 5/6 x 1 rep, 6/6 x 1, VVN, 1, 1 reps

Adj T/Bar
to +125-kilos x 3 a x reps each hand

Wednesday 6th February 2013

Monday
TSG
Turned into volume day due to off session before
L/H: CoC 3 x VVN, N, VVN, VN, 1, VN
R/H: various attempts at BBSE and CioC 3.5 dropped down to GHP 8 x 3 x 3 reps

2HP
dropped back for a session or two
102.7-kilos x 1, 1, 2, 1, 1, 2 reps

Tuesday
Seated Press
to 100-kilos x 2 x 3 reps

Hammer d/b curls
to 40-kilos @ x 8 reps

TPD
to 15p x 8 reps

all super sets as per

Inch
6 reps L and 9 reps R

Sunday 3rd February 2013

Sunday
P squat
to 230-kilos x 8 reps

Leg press
to 640-kilos x 8 reps

Leg Curl
to stack x 10 reps

Leg Ext
to 13p x 8 reps @

Inch
walk one way each

Friday 1st February 2013

Friday
V poor session. Grippers way off Pinch not much better. The set up had, for ages, been loose. I tightened it up and end up doing nothing with the top weight.

Thursday 31st January 2013

Thursday
No bench today. Even the bar itself irritated my left shoulder and I've no desire to knacker it.

D/O/T/B/D/L
to 197.5-kilos x 2 x 3 reps (2nd set r/p style)

Wednesday 30th January 2013

Wednesday
V/Gripper
hands took a while to warm up
to
L/H: 5/5 x 3 x 1 reps
R/H: 6/6 x 2 x 1 and 1 x VN

Adj T/Bar
to 122.5-kilos x 3 reps @

Monday 28th January 2013

Monday
Struggled today - late night??
Seated Press
to 102.5-kilos x 3 reps d/s to 60-kilos x 15 reps

DB Hammer Curls
to 40-kilos x 6 reps

TPD
to 14p x 8 reps - d/s 8p x 10 reps

Inch work
80-kilos and 90-kilos with Fat Gripz x 1-2 reps each

Sunday 27th January 2013

Sunday
2HP
to 107.2-kilos x 4 x 1 strong reps

Saturday 26th January 2013

Friday
Grippers

Saturday
Fell over on way to gym (bloody ice) and felt neck wrench. Not happy. Forgot knee wraps

P Squat
to 220-kilos x 8 reps

Leg Press
to 560-kilos x 8 reps

L/curls
to stack x 10 reps

Leg Ext
to 12p @ x 10 reps

Thursday 24th January 2013

Wednesday
Off/rest day - busy

Thursday
CG Bench press
to 142.5-kilos x 4 x 1 reps

DOTBDL
to 195-kilos x 4 x 1 reps r/p style

Adj T/Bar
to 120-kilos x 1, 1, 3 reps then a single r/h attempt - fail - at 140-kilos loaded

Tuesday 22nd January 2013

Tuesday
Seated Press
to 102.5-kilos x 3 reps, d/s 60-kilos x 8 reps

Hammer DB Curls
to 37.5-kilos x 8 loose reps

TPD
to 14.5p x 8 reps d/s 8p x 10 reps

Inch
1/1, F/6 reps

Monday 21st January 2013

Monday
V/Gripper
slipping a little here. Need to stay on track and or move forward. Motivation high - as in Bull like grrr 
to
L/H: 5/5 x VVN then 4 x 1 reps, 5/6 x F, 1, N
R/H: 5/5 x 2 x 1, 5/6 x 1, 6/6 x TnG, 1, 1 and then 6/7 x 1/4 inch and F   :(

2HP
to 106.7-kilos x 4 x 1 reps.

Sunday 20th January 2013

Sunday
Bloody cold and icy. Leg day
Power Squat
this ended up affecting my leg press but I still went up a notch - back to the 300!
to 200-kilos x 8 reps. Foot plate flat

Leg Press
see above
to 660-kilos x 3 reps too much too soon

Leg Curl
to 19p x 12 reps

s/s

Leg Ext
to 12p x 8+ reps each

Friday 18th January 2013

Thursday
Off - washed out. Went to bed early after movie.

FridaySNOW!! And so onsie on under kit and off to gym. You didn't think that was gonna stop me did you? Feel a little better.

CG Bench Press
to 142.5-kilos x 3 x 1 reps d/s 100-kilos x 8 reps,m 60-kilos x 20 reps

s/s heavy sets with

DOTBDL
to 195-kilos x 3 very r/pause style (dizzy n breathing hard)

Inch
1/3 reps, 3/3 reps and then r/h carry back to rack spot

Wednesday 16th January 2013

Wednesday
Cough still a pain in the butt

V/Gripper
took a while to get going
L/H: 5/5 x F then 6 x 1 reps, 5/6 x 1 rep
R/H: 5/5 x 3 x 1 reps, 6/6 x 3 x 1 reps, 6/7 x F
 
2HP
to +84-kilos (106.7-kilos) x 3 x 1 reps

Tuesday 15th January 2013

Tuesday
Struggled cos of cough - hello bottle of Covonia
Seated Press
to 100-kilos x 3, 4 and 3 reps - d/s 60-kilos x 8 reps

Hammer d/b curls
to 35-kilos x 8 loose reps

TPD
to 14p x 8 reps d/s 8p x 8 reps

supersets etc as per

Inch
x 2 - see cough. I was winded big time.

Monday 14th January 2013

Monday
TSG work (warm ups on Vulcan)
to
L/H: GHP 8 x N, F (poor set), VVN, VVN
R/H: CoC 4 x 1/2", 1/4" and less than a quarter inch (slightly longer rest due to call on phone)

Adj T/Handle
to +115-kilos x 3 alternating reps

Sunday 13th January 2013

Sunday
Arrgghh. Plus on arriving at gym, well passed opening time, it was shut. I have owners number so chased that up, half frozen, shopped and then back to gym. Didn't have to pay and got coffee. I allowed the mornings frustrations to fuel the workout

P/squat
to 180-kilos x 8 reps, foot plate down / ass out.

Leg Press
to 640-kilos x 8 reps

Leg curl
to 18p x 12 reps

s/s

Leg ext
to single leg x 11p x 10 reps each

Friday 11th January 2013

Friday
CG Bench Press
to 140-kilos x 5 x 1 reps, d/s 100-kilos x 8 reps, 60-kilos x 20 reps

s/s

Lat Pulldowns
89p x 12 reps, 12p x 10 reps, 15p x 10 reps, 18p x 2 x 8 reps

Low Row
stack x 20 reps

Thursday 10th January 2013

Thursday
Hoped to do some work on the house but too big a job and many distractions (good ones lol)...

V/Gripper
issues with setting etc throughout
L/H: 5/6 x VN, N. F, N
R/H: 6/7 x F, F, N, N

2HP
to 106.2-kilos x 4 x 1 reps

Wednesday 9th January 2012

Wednesday
The mornings ass about face due to a visit to the dentist (ouch!!) and an appt after. So errands done quickly and then straight off to the gym before the days all gone. There was a murder near by (family members??)

I rushed through the workout only to note after it took 35 mins start to finish - which explained how fucked I was.

Seated press - no sleeves
to 90-kilos x 6 reps

Hammer db curls - no wrist wraps
to 30-kilos @ x 2 x 8 reps

TPD
to 12p x 2 x 10 reps

Inch

Tuesday 8th January 2013

Tuesday
It's amazing what feeling like you've been stitched up can do to ones mood and so, by default, ones training. I was well up for it.

V/Gripper then TSG
To:
L/H: to CoC 3 x 5 x 1 reps followed by VVN, VVN, VN
R/H: 3 attempts at CoC 4 first best at N

Adj thick handle
to +110-kilos x 3 reps alternating each

Monday 7th January 2013

Monday
Sorted out stuff before Powerhouse gym. Back tight so lots done to get it working
P Squat
to 170-kilos x 8. Sat down and back which helped.

Leg Press
to 630-kilos x 8 reps

Leg Curl
to 18p x 12 d/d reps

s/s

Leg Ext
to stack x 12 reps

Sunday 6th January 2013

Sunday
Thank god for naps. I didn't hit the sack until 4am and so was blitzed. Throw in a rail replacement service and I needed some zz's.

V/Gripper
could have been better
L/H: to 5/6 x 1, N and F.
R/H: to 6/7 x 2 x 1/4-inch and 1 fail. Poor.

2HP
upped the weight. Skin tore a bit so I clipped it off and did what needed to be done.
to + 83.5-kilos (106.2kg)

Saturday 5th Jan 2013

Saturday
Not supposed to be back until later but here I am so to the gym we go. Then off to Cardiff after food.
CG Bench
to 140-kilos x 4 x 1 reps

s/s

DOTBDL
to 195-kilos x 3 r/p reps. Hard!

Wednesday 2nd January 2013

Wednesday
Appt in town. Went well. Feel good factor made gym feel easy if late.

TSG
to
L/H: CoC 3 x 6 x 1 reps
R/H: finished on BBSE x 3 x 1 reps

2HP
to +83-kilos (105.7) x 1, 1, 2 reps

Tuesdasy 1st January 2013

Tuesday
Up with the lark etc. Off to the closed gym I go. back I come. Ergo much reduced workout later in the day. Left shoulder a bit stiff hence slow rise in weights.

Seated Press in rack
Used my pullums bar
bar x 8 reps, 47 x 8 reps, 57 x 8 reps, 67 x 8 reps, 77 x 8 reps, sleeves on, 87 x 4 reps, sleeves off, 47 x 15 reps

Monday 31st December 2012

Monday
Not over done today. Mostly due to coughing and spluttering most of the day. Hopefully just a cold.
V/Gripper
to
L/H: 5/6 x N, N, N
R/H:n 6/7 1/4, F, 1/4

Adj T/Handle
B/H: to +110-kilos x 3 alternating reps each