Monday 30th September 2013

Monday
Iso Press
to 63.75-kilos x 4 reps - d/s 40-kilos x 12 reps

H/D/B/Curls
to 47.5-kilos x 4 loose reps

TPD
to 18p (PB) x 4 damned ugly reps, changed to pushdown and did 4 more - d/s 10p x 12 reps

Friday thru Saturday 28th September 2013

Friday
V/Gripper
to
L/H: 5/6 x 3 x TnG reps, then 6/5 x VVN, 1, 1 reps
R/H: 6/6 x 3 x 1 reps, 6/7 x TnG, 1, 1 reps

2HP
to +72-kilos x 3+1, 4 and 4 reps

Saturday
P/Squat
to 310-kilos x 8 reps

L/Press
to 700-kilos x 10 reps

Leg Curls
stack x 14, 14, 8 reps

Leg Ext
stack x 3 x 14 r/p reps

Thursday 26th September 2013

Thursday
Iso Bench
to 85-kilos a side x 4 reps (poor) d/s 45-kilos x 15 reps

s/s

Pullover machine
to stack x 12 reps

LPD
to stack x 8 reps

Low Rows
to 14p an arm x 8 reps

Nice pump

Wednesday 25th December 2013

Wednesday
Grippers not so good. Noticed on last efforts gripper handle slid a bit.

V/Gripper
to
L/H: 5/6 x 3 x 1 reps, 6/5 x VVN, F, N, N
R/H: 6/6 x 3 x 1 reps, 6/7 x VN, F, N, N

2HP
+72-kilos x 4 x 3 reps

Tuesday 24th September 2013

Where did the rest of the week go ha ha

Monday
First voluntary stint at the YMCA

Tuesday
Iso Press
to 63.75kg x 2 x 3 reps - d/s 40kg x 8 reps

s/s


HDBC
to 45kg x 6 reps

TPD
to 17p x 6 reps (hard and I noticed right arm doing more of the work)

Home!

Monday thru Wednesday 18th September 2013

Monday
Shoulders n arms

Tuesday
Grippers n pinch

Wednesday
late for me

Iso Bench
to 85-kilos a side x 5 reps @ d/s 40-kilos x 12 reps

s/s

Iso PD
to 85-kilos x 6 reps @, d/s 40-kilos x 12 reps

chat then

DOTBDL
to 195-kilos x 3 reps

Saturday thru Monday 16th September 2013

Saturday
rest

Sunday
rest

Monday
Iso Press
to 65-kilos x 3 reps (arrggh) + a half rep - d/s 45-kilos x 8 reps

s/s

Hammer DB Curls
to 42.5-kilos x 8 reps

s/s

TPD
to 16.5p x 8 reps - d/s 10.5p x 10 reps

MDB
1, 2, 2 (tried 3)

NB: Worked grip on Thu but only noted on Facebook via photos

Friday 13th September 2013

Friday
Up damned early and off to Porth then gym after
Power Squat
to 322.5-kilos x 6 reps

Leg Press
to 700kg x 8 reps (back tight)

Leg Curls
3 x 12 reps

Leg Ext
3 x 12 reps

Wednesday 11th September 2013

Wednesday
Early appt then

Iso Bench
to 85-kilos  a side x 4 heavy reps - 40-kilos x 15 reps

Iso P/Downs
to  83.75-kilos x 6 reps - 40-kilos x 15 reps

1 arm d/b rows
to 90-kilos x 6 left and 8 right reps
* did this irritate back last week?

FWC
to 50-kilos x F so 40-kilos x 8 reps - 25-kilos x 10 reps

RWC
to 25-kilos x 8L and 10 R reps

Tuesday 10th September 2013

Tuesday
Emotion makes for an interesting lifting partner. My back/hip still off (feels silly tight right over my lower pelvic area)

V/Gripper
to (minimal warm up sets)
L/H: 6/5 x 4 (of 5) x 1. The one fail was so wide to start with and nearly got shit regardless
R/H: 6/7 x 5 x 1 reps

2HP
+71kg x 4 x 3 reps (up next time)

Monday 9th September 2013

Monday
Half walked / half given a lift to Hirwaun YMCA (sports mentoring role, volunteering to begin with) then

Iso Press
to 65-kilos an arm x 3 reps - d/s 40-kilos x 8 reps

HDBCurls
to 32.5-kilos @ ** x 8 reps

TPD
to 16.5p x 8 reps - d/s 10.5p x 8 reps

**Kept short n sweet as later than I like and back still sore / sniffing still

Saturday 7th September 2013

Friday
Nowt but getting better

Saturday
Half decent nights sleep (one hit but dream filled). Still off (snotty, headache and sciatica)

Power Squat
to 320kg x 6 reps (PB)

Leg Press
to 700kg x 8 reps

Leg Curls
stack x 3 x 12 reps

Leg Ext
stack x 3 x 12 reps

All things considered not effing bad

Tuesday thru Thursday 5th September 2013

Tuesday
Off sick

Wednesday
Off sick

Thursday
Still not good. Illness (probably a 'man flu' / sinus thing) means sleeps been v bad
V/Gripper
to
L/H: 5/6 x 2 x 1 reps, 6/5 x 1,1,1,1, VN reps
R/H: 6/6 x 2 x 1 reps, 6/7 x N, 1, 1, N, 1 reps

2HP
to +71-kilos x 2, 3, 3, 3 reps

Monday 2nd September 2013

Monday
Iso Bench
to 83.75-kilos @ arm x 6 reps (assisted at start to get into position), 40-kilos x 8 reps

s/s

Iso P/Down
to 82.5-kilos @ arm x 6 or 8 reps (forgot)

1 arm db rows
to 80-kilos @ arm x 8 reps

DB F/W/Curls
40-kilos x 10 reps (no w/up), d/s 20-kilos x 15 reps

DB R/W/Curls
20-kilos x 10 reps (no w/up)