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