Wednesday 30th October 2013

Wednesday
Early to gym (try too early lol - it opened 30+ mins after I got there ha ha) and then to town for appt

CG Bench Press
to 140-kilos x 2, 3, 3 reps - d/s 60-kilos x 12 reps

LPD
to stack x 2 x 8 reps

Pullover machine
to 1 arm x 13plates x 2 x 9 reps

Tuesday 29th October 2013

Tuesday
Busy a.m. Trained late after having a natter with David Horne.

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

2HP
to +73.5-kilos (96.2) x 3 x 3 reps

Monday 28th October 2013

Monday
(day of the No: 6)
Iso Press
to 66.25-kilos a side x 4 reps (helped on first rep)

s/s

Hammer curls
to 47.5-kilos x 6 loose reps @

s/s

TPD
to 17.5p x 4, dropped to 17p x 2 (needs to be less ugly) d/s 10p x 15 reps = pump

Friday 25th October 2013

Friday
P/Squat
to 315-kilos x 6 ugly reps

Leg Press
to 600-kilos x 20 reps

Leg Curl
stack x 3 x 17 r/p reps

Leg Ext
stack x 3 x 17 r/p reps

Tuesday and Wednesday 24th October 2013

Tuesday
V/Gripper
to
L/H: 5/6 x 3 x 1 reps, 6/6 x F, F, VVN, VVN, VVN
R/H: 6/6 x 3 x 1 reps (2nd and 3rd easy), 6/7 x 2 x 1 reps, 7/7 x F, 7/6 x 2 x 1 reps

2HP
+73-kilos x 3, 3, 4, 3 reps

Wednesday
CG Bench
to 140-kilos x 3, 2 and then 3 reps

s/s

LPD (wide handle)
to stack x 8 reps

P/over machine
to 20p stack x 3 x 12 reps, 13p (one arm at a time) 8 reps left and 10 reps right

Monday 21st November 2013

Monday
Iso Press
to 65-kilos a side x 3 reps

s/s

Hammer db curls
to 45-kilos @ x 2 x 5 reps

TPD
to 17p x 6 reps - 12p x 10 reps

FWC
35-kilos x 10 and x 12 reps - 15-kilos x 12 reps


s/s

RWC
15-kilos x 2 x 12 reps

Wednesday, Thursday and Friday 18th October 2013

Wednesday
CG B/Press
to 140-kilos x 3, x 2, x 2 reps - d/s 100-kilos x 8 reps, 60-kilos x 18 reps

s/s

V-Bar p/downs
to stack x 12 reps

Pullover machine
worked with Stu
stack x 3 x 11 reps, 1 arm x 12 plates x ?? then drop set (hurt next day ha ha)

Thursday
Vulcan
to
L/H: 6/6 x 6 close attempts (L18)
R/H: 6/7 x 6 x 1 reps (L19)

(no 2HP cos VG done at YMCA)

Friday
Power Squat
to 315-kilos x 6 ugly reps

Leg press
Bod on top
to 782-kilos x 6 reps

Leg Curl
stack x 16, 16 and 12 reps

Leg Ext
to 16 r/p reps and couldn't do any more

Tuesday 15th October 2013

Tuesday
Wee bit late and took a while to get into the groove...

V/Gripper
to
L/H: 5/6 x 3 x 1 reps (1st v wide), 6/6 x F, N, VVN, 1 rep
R/H: 6/6 x 3 x 1 reps (1st v wide), 6/7 x N, 1, 1 reps
Last efforts better as non used hand thumb locked gripper better in situ

2HP
to +73-kilos x 3 x 3 reps - solid

Monday 14th October 2013

Monday
Iso Press
to 65-kilos x 4 reps @, d/s 40-kilos x 12 reps

Hammer DB  Curls
to 45-kilos x 6 reps

TPD
to 16.5p x 8 reps, d/s 10.5p x 12 reps

Thursday and Friday 11th October 2013

Cheers. See yesterdays too.

Thursday
V/ Gripper
to
L/H: 5/6 x 2 x 1 reps, 6/6 x 1, VVN, VVN, N, VN
R/H: 6/6 x 3 x 1 reps (last one easy), 6/7 x 1, 1, N, 1 reps

2HP
to 72.5-kilos x 4, 4, 3+1 reps

Friday
P Squat 
to 312.5kg x 8 reps

L Press
to 700-kilos x 12 reps

Leg Curls
stack x 3 x 15 reps

Leg Ext
stack x 3 x 15 reps

Tuesday 8th and Wednesday 9th October 2013

Tuesday
Notes are elsewhere so Tuesday is from memory
V/Gripperto
L/H: to at least one good rep at 6/6 (L18)
R/H: ditto 7/6 (20??)

2HP
to +72.5-kilos x 3, 3, 4 reps

Wednesday
Late
CG bench in rack
to 140-kilos x 2, 2, 2, 3 reps 100-kilos x 6 reps, 60-kilos x 12 reps+

s/s

LPD
to 18p x 8 reps

Pullover machine
stack 3 x 10 reps. I can't understand why some use far, far less.

Monday 7th October 2013

Monday
note to self - dentist and gym does not mix. ick. Eased off the gas a little for that reason*.

Iso Press
to 65-kilos a side x 2+F+1 - 40-kilos x 8 reps

s/s

Hammer DB Curls
to 32.5-kilos @ x 8 reps* - 15-kilos @ x 20 reps

TPD
to 15p* x 8 reps (no added dip belt to hold me still) - 10p x 10 reps

Nothing extra. Needed to be done - ick

Thursday and Friday 4th October 2013

Thursday
V Gripper
all over place (see wed w/o) but LH to 6/6 x 3 attempts

2HP
up another 1/2-kilo x 2+1, 3, 3 reps

Friday
Back ache.

P Squat
to 310kg x 8 reps

L Press
to 700-kilos x 10 reps

L Curls
stack x 3 x 15 reps

L Ext
stack x 3 x 15 reps

Wednesday 2nd October 2013

Wednesday
Busy and not helped by getting up at 3am (no going back to sleep). Gym at 5pm. I was dizzy by the time I was done.
Iso Bench
to 80-kilos x 5 reps.

s/s

Iso P/Down
to 90-kilos x 5 reps an arm

DOTBDL
to 197.5-kilos x 3 reps

MDB
3 x 1 reps r/h

Tuesday 1st October 2013

Tuesday
V/Gripper
to
L/H: 5/6 x 3 x 1 reps, 6/5 x 4 x 1 reps (2 easy).
R/H: 6/6 x 3 x 1 reps, 6/7 x 4 x 1 reps

2HP
to +72-kilos x 4 x 3 reps (time to go up a 1/2kg)