Friday 31st January 2014

Friday
P/Squat mch
to 300-kilos x 6 reps

L/Press
to 700-kilos x 10 reps (wanted 12 but PS took the edge off)

Seated L/Curl
to stack x 3 x 12 reps

L/Ext
to stack x 3 x 12 reps

Thursday 30th January 2014

Thursday - heavy day / max
V/Gripper + CoC/GHP
L/H: CoC 3 x N, 1, VVN, VVN, VVN, VN, VVN, VVN (8)
R/H: GHP 8 x 1, CoC 3 (easier than the GHP) x 1, CoC 3.5 x N, N, GHP8 x 4 x 1 reps

2HP
to + 75-kilos x 6 x 1 reps

Wednesday 29th January 2014

Wednesday
Iso Bench
to 60-kilos a side x 5, 5, 8 reps 20-kilos a side x 25 reps d/s
s/s

LPD with d handles
to stack x 3 x 8 reps

1 arm DB Rows
to 80-kilos x 2 x 8 reps, 40-kilos x 12 reps d/s

Nice chest n back pump

Tuesday 28th January 2014

Tuesday - volume
Trained with Powerlifter Carl Rogers who traveled from Port Talbot for some grip work @ Powerhouse

V/Gripper
to
L/H: 5/6 x 8 singles
R/H: 6/6 x 2's and 3's for 14 total

2HP
used weight bar + weights
to +70-kilos x 2 x 5 reps

Adj T/Bar
to +117-kilos right hand only (failed left)

Monday 27th January 2014

Monday
Iso Press
all over the place - got greedy plus the leg workout Saturday may have done me in lol

s/s

Hammer DB Curl
to 47.5-kilos x 6 loose reps - 15-kilos x 15 reps

OHTE
to +65-kilos x 12 reps

Cable OHTE
6p x 8 reps, 9p x 8, 8, 8 reps - d/s 6p x 10, 4p x 10 reps

Saturday 25th January 2014

Saturday
Off / busy Thursday / Friday. In  lieu of missed grip I took CoC 3 with me to the gym and hit the MDB as well
CoC
thru-out w.out. to 3 reps left and 4 right inc a hold for 8-10 seconds

P/Squat machine
to 290-kilos x 6 reps deep

L/Press
to 700-kilos x 10 reps

Seated L/Curls
stack x 8, 10 and 14! reps

L/Ext
stack x 8, 10 and 12 reps

MDB
2 x 1 reps (held on 2nd and dizzy on first. Missed a third

Wednesday 22nd January 2014

Wednesday
Iso Bench
Still 'weak' on this. It's gonna be slow
to 65-kilos x 6 hard reps

s/s

Iso P/downs
to 81.25-kilos x 6 heavy reps

1 arm d/b rows
to 80-kilos x 6 reps - 35-kilos x 8 reps

Tuesday 21st January 2014

Tuesday
Volume day
late start
V/ Gripper
L/H:
5/6 x N, 1, 1, VVN, TnG, F (ps), TnG, 1, 1 reps
6/6 (10) x 8 x 1 rep and 1 x 2 reps

2HP
equ x 8 reps, +45-kilos x 5 reps, +47.5-kilos x 5 reps, +50-kilos x 5 reps, +55-kilos x 2 x 5 reps

Monday 20th January 2014

Monday
Iso Press
to 63.75-kilos @ x 3 reps
s/s

Hammer DB Curl
to 45-kilos @ x 8 reps

OHTE - EZ
to +65-kilos x 10 reps

OHTE - Cable / rope / DRP machine
10p x 12 reps, 15p x 11, 12 reps

Plain, simple and brutal. Nice arm pump after

Friday 17th January 2014

Friday
Being on 'the program' means focused.

P/squat
to 280-kilos x 6 deep reps (better as I did more)

Leg Press *
to 700-kilos x 8 reps

Leg Curl *
to 2 x stack x 8 reps (easy); first set 15p x 8 as leg curl

Leg Ext *
to 2 x stack x 8 reps easy
* = giant set

DB FWC
to 30-kilos x 8 reps

s/s with

DB RWC
to 12.5-kilos x 8 reps

Thursday 16th January 2014

Thursday
Back on a program. Max day
V/Gripper
to
L/H: 5/5 x 3 x 1 reps, 5/6 x VN, VN, N
R/H: 5/5 x 1 reps, 6/6 x 3 x 1 reps, 6/7 x VVN, VN, VN

2HP
to +75kg (97.7kg) x 2, 2, 2, 1, 1, 1 reps.

Wednesday 15th January 2014

Wednesday
Left shoulder twinge seems to be making bench harder. Head down!! Higher rep start for chest and back

Iso Bench
set up x 15 reps, 20-kilos a side x 15 reps, 30-kilos a side x 12 reps, 40-kilos x 10 reps, 60-kilos x 6 hard reps (twinge), 678.5-kilos x 6 hard reps (as before), 40-kilos a side x 15 reps

Iso Pulldowns
double arm
20-kilos a side x 15 reps, 30-kilos a side x 12 reps, 40-kilos x 10 reps,

single arm
60-kilos x 6 reps, 80-kilos a side x 6 hard reps

1 arm d/b row
60-kilos x 8 reps, 65-kilos x 8 reps, 70-kilos x 8 reps

Tuesday 14th January 2014

Tuesday
Volume day
V/Gripper
to
L/H: 5/5 x 1, 1, 2, 2, 2, 2, 2, 2, 1 reps
R/H: 6/6 x 8 x 1 reps

2HP
to +40-kilos (72.2kg) x 5, 5, 5 and 12 reps. Up 2.5 or 5kg next time

Monday 13th January 2014

Monday
Late start. Very 'off' first thing.

Iso Press
to 62.5kg a side x 4 reps  - 30kg a side x 15 reps

Hammer DB Curls
to 45kg @ x 6 reps - 12.5kg @ x 20 reps

OHTE
to +62.5kg x 12 reps (loose / sleeves)

TPD
10p x 12 reps

Friday 10th January 2014

Friday
Power Squat
to 270-kilos x 6 ass down reps

Leg Press
to 620-kilos x 8 reps

Leg Curl (seated broken so standing 1 leg at a time and strict)
3p x 3 x 10 reps

Leg Ext
stack x 3 x 10 reps

Wednesday 8th January 2014

Wednesday
Edge off cos of stuffed up nose etc - them weights feel heavy like lol

CG Bench
to 130-kilos x 3 x 3 reps + 60-kilos x 20 reps d/s

s/s

Iso p/downs
to 80-kilos x 2 x 4 reps

Pullover
stack x12 reps (iso machine in use)

v-handle pulldowns (h machine)
15p x 12 reps, 18p x 8 reps - d/s 10-p x 8 reps

Tuesday 7th January 2014

Tuesday
Back on it
 
V/Gripper
to
L/H: 5/6 x 1, TnG, 1, 1 reps
R/H: 6/7 x N, VVN, F, 1 reps
 
2HP
to 99.9kg x 1 slow rep

Monday 6th January 2014

Monday
BUSY today. Loads to do after gym.

Iso Press
to 61.25kg  a side x 4 reps, d/s 40kg a side x 10 reps

s/s

Hammer db curls
to 42.5kg each x 6 reps, 15kg each x 20 reps

Over head tricep ext - ez bar
to +60-kilos x 12 hard reps (sleeves)

TPD - rope handles
8p x 10 reps

Xmas and New Year week 2013/2014

Tuesday - Thursday
Random bits. Back on the program now

Friday
Break in session. Trained in 'santa' t-shirt lol

P/Squat
to 250-kilos x 6 reps (all the way down)

Giant sets of the next 3 moves

Leg Press
1) 200-kilos x 8 reps, 2) 400-kilos x 8 reps, 3) 610-kilos x 8 reps

Leg Curl
1) 15p x 8 reps, 2) stack x 8 reps, 3) stack x 8 reps

Leg Ext
1) 15p x 8 reps, 2) stack x 8 reps, 3) stack x 8 reps