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!