Monday
A week off and sheeeetttt it was hard work today (not helped by sore bits and two days of Amazon wearing me down). Held off full bore

Iso Press
to 60-kilos x 6 reps, 40-kilos x 8 reps d/s

Hammer DB Curls
to 40 (?) x 6 reps / 20-kilos x 15 reps d/s

TPD (cos bars were in use)
to 15p x 8 reps, 10p x 10 reps
Felt hard

Monday 23rd December 2013

Monday
Soaked on the way to the gym and had to wade the flooded river on the way back (photos on facebook). I also hit the wall in the gym - rest needed.

P/Squat
to 300-kilos x 8 reps

Leg Press
to 700-kilos x 4 reps - nothing left

Leg Curl
stack x 1 rep (yes one)

Friday 20th December 2013

Further to yesterdays post. Top of finger is paler than the rest - circulation issue?

Friday (6's again)
Iso Bench (rack in use)
to 80-kilos a side x 5 reps with spot - d/s 40-kilos a side x 15 reps

s/s

Iso lever row
to 110-kilos x 6 reps a side at a time.

Pullover machine
to 13p x 8 reps an arm

Thursday 19th December 2013

Silly little niggle I worked out today as to why. Left index finger nerve impingement at the first knuckle caused by gripper work makes it feel cold at time. I eased off the pedal on grippers and did ok on 2HP. I'll take 90% of next week off.

Thursday
V/Gripper
to
L/H: 5/5 x 1, 1, 1, 1, 2, 2 reps, 5/6 x 1, VVN, F
R/H: 6/6 x 1, 1, 1, 1, 2, 2 reps 6/7 x N, 1, F

2HP
to 100.2-kilos x 8, 10 and 11 secs (times as per approx)

Tuesday 17th and Wednesday 18th December 2013

Tuesday
piss poor - stopped and called it a day

Wednesday - '6's
Iso Press
to 60-kilos a side x 6 reps

Hammer db curls
to 47.5-kilos a side x 6 reps

OHTE
to bar +67.5-kilos x 10 reps (more than 6 ha ha)

TPD
12p x 6 hard reps (hard machine too) then 6p x 12 reps

Monday 16th December 2013

Monday
Usual post weekend 'oh my lord I'm knackered' followed by:
P/Squat
to 300-kilos x 10 reps (a 'is that St Peter at the gates' moment ha ha)

Leg Press
to 700-kilos x 10 reps

Seated Leg Curls
stack x 4 x 10 reps

Leg Ext
stack x 3 x 10 reps

Friday 13th December 2013

Friday
Dizzy as hell during deadlifts esp heavy sets. Lacking in pep throughout workout

CG BP
to 145-kilos x 1 rep - 60-kilos x 20 reps
s/s

DOTBDL
to 195-kilos x 4 x 1 reps (about 40-seconds apart as dizzy)

Pullovers
1/2 stack x 12 reps, stack x 12 reps, 14p x 6 reps an arm

Thursday 12th December 2013

Thursday
Snotty nose in full effect - trained late
V/Gripper
to
L/H: 5/6 x 2 x 1 reps (first tough), 6/6 x N, F, N, N
R/H: 6/6 x 2 x 1 reps (first tough), 6/7 x 1, 1, TnG, 1 reps

2HP - timed holds
to 100.2-kilos x 9, F, 8-9 and 10 seconds* all approx times

Wednesday 11th December 2013

Wednesday
Iffy belly and snotty nosed. Trained half the workout with a bud so that helped loads

Iso Press
spot into position meant 2 x 3 reps x 67.5-kilos a side then faced into machine for 2 x 6-8 reps 20-kilos a side

Hammer d/b curls
to 45-kilos x 3 x 7 loose reps

OHTE
to 82.5-kilos approx x 12 hard reps (he did 90kg x 10)

TPD
10p x 10 reps hard lol

Tuesday 10th December 2013

Tuesday
Due to a pain in the ass drama with British Gas (they owe me, I owe them) training was to the wire (literally just before I left to go to the youth club)
V/Gripper
to
L/H: 5/6 x 2 x 1 reps, 6/5 x N, 1 reps, 6/6 x VVN, F, VVN
R/H: 6/6 x 1 2 x 1 reps, 6/7 x 2 x 1 reps, 7/7 x 1, VN, VVN

2HP - timed holds
to 100.2-kilos x 3 x 8 seconds (approx)

Monday 9th December 2013

Monday
No fri or sat due to work. Back stiff as hell but ok once warmed up

P/Squat
to 300-kilos x 7 reps

Leg Press
to 700-kilos x 8 reps

Leg Curls
stack x 3 x 12 reps

Leg Ext
stack x 3 x 12 reps

MDB
cos asked x 1 rep

Thursday 5th December 2013

Thursday
chipping a tooth = not a good start to the day :(

V/Gripper
to
L/H: 5/6 x 2 x 1 reps, 6/5 x 1 rep, 6/6 x VN, VN, VN
R/H: 6/6 x 2 x 1 reps, 6/7 x TnG, 1, 1, 1 reps

2HP - timed hold work
to 100.2-kilos x F, 5, 6, 8 seconds - all times approx (count from as soon as it left the floor in head)

Wednesday 4th December 2013

Wednesday
rush, rush, rush

Iso Press
to 67.5-kilos a side x 3 and then 2 reps, d/s 47.5-kilos x 8 reps

Hammer d/b curls
to 45-kilos a hand x 3 x 6 reps

O/H/T/Ex
to +60-kilos (69) x 12 reps - sleeves on and spot into position

TPD
done as a finisher after above 12p x 8 hard reps

Tuesday 3rd November 2013

Tuesday
Homework 90% done then gym
V/Gripper
to
L/H: 5/6 x 3 x 1 reps, 6/6 x N, VVN, F, F, N
R/H: 6/6 x 3 x 1 reps, 6/7 x TnG, 1, 1, 1, 1 reps

2HP (timed holds)
to 100.2-kilos x 4, 4 and 6 seconds**

**all times are approx from stopwatch / iphone ticking away on floor. In order to do my best one tends to concentrate on the task in hand and not the clock.

Mondsay 2nd December 2013

Cheers D. It was three long ass days. 4am starts FFS.

Monday
took it easy due to aching bits and bobs
P Squat
to 300-kilos x 8 ugly reps.

Leg Press
to 700-kilos x 8 reps. Hard as machine needs an oil change. It was squeeking.

Leg Curl
stack x 8, 8 and 12 reps

Leg Ext
stack x 3 x 8 reps

I could have done more at the end as I seemed to liven up but held off.