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)
Thursday, 31 January 2013
Wednesday, 30 January 2013
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 @
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, 28 January 2013
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
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, 27 January 2013
Saturday, 26 January 2013
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
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, 24 January 2013
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
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, 22 January 2013
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
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, 21 January 2013
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.
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, 20 January 2013
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
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, 18 January 2013
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
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, 16 January 2013
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
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, 15 January 2013
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.
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, 14 January 2013
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
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, 13 January 2013
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
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, 11 January 2013
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
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, 10 January 2013
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
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, 9 January 2013
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
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
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, 7 January 2013
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
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, 6 January 2013
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)
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, 5 January 2013
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!
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, 2 January 2013
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
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
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
Tuesday, 1 January 2013
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
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
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