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