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