Wednesday
Early - before the gym officially opened. Mind you I was awake at 5am. Deep scratch to right palm helping local shop move their chiller cabinet yesterday (4kilos of chicken and other bits in return mind :D )
Shay joined me for 90%
CG Bench Press
to 140-kilos x 4 x 2 reps, d/s 60-kilos x 20 reps feet up
s/s
LPD
to stack x 3 x 10 reps
SLDL (DB)
40-kilos x 12 reps, 70-kilos x 12 reps, 90-kilos x 12 reps.
Wednesday, 30 April 2014
Tuesday, 29 April 2014
Tuesday 29th April 2014
Tuesday
V/Gripper
LH off. RH fine (except splinter in thumb from moving safe yesterday)
L/H: 5/5 x 3 x 1 reps, 5/6 x N, VN, VN, VN reps
R/H: 6/6 x 6 x 1 reps
2HP
to 92.7-kilos x 3 x 3 reps
Stub work - max
It'll be interesting to see what I do on a closer to the real thing set up.
V/Gripper
LH off. RH fine (except splinter in thumb from moving safe yesterday)
L/H: 5/5 x 3 x 1 reps, 5/6 x N, VN, VN, VN reps
R/H: 6/6 x 6 x 1 reps
2HP
to 92.7-kilos x 3 x 3 reps
Stub work - max
It'll be interesting to see what I do on a closer to the real thing set up.
Monday, 28 April 2014
Monday 28th April 2014
Monday
Seated Press in rack
to 102.5-kilos x 2 x 6 reps
s/s
Hammer db curls
to 55-kilos x 6 reps loose
s/s
Tricep Pressdown
to 16p x 6 reps
Bwt: 19st 6.5lbs. Not bad for 5 days of iffy belly.
Seated Press in rack
to 102.5-kilos x 2 x 6 reps
s/s
Hammer db curls
to 55-kilos x 6 reps loose
s/s
Tricep Pressdown
to 16p x 6 reps
Bwt: 19st 6.5lbs. Not bad for 5 days of iffy belly.
Friday, 25 April 2014
Thursday 24th and Friday 25th April 2014
Thursday
Iffy belly
Friday
Power squat machine
to 330-kilos x 4 reps (more there)
Leg Press
high seat position (usually hole 2, today hole 3) = deeper
700-kilos x 1.... dropped to 660-kilos x 8 reps. 680-kilos next time
Leg Curls
2 x 12 reps x stack
2HP
set up crap so will do a session later or tomorrow
Iffy belly
Friday
Power squat machine
to 330-kilos x 4 reps (more there)
Leg Press
high seat position (usually hole 2, today hole 3) = deeper
700-kilos x 1.... dropped to 660-kilos x 8 reps. 680-kilos next time
Leg Curls
2 x 12 reps x stack
2HP
set up crap so will do a session later or tomorrow
Wednesday, 23 April 2014
Wednesday 23rd April 2014
Wednesday
Iffy belly - annoying
C G Bench Press
to 140kg x 4 x 2 reps
In between, for giggles and as a challenge between gym buddies, I did 13p x 30 reps on wide bar pulldowns
Iso Row Mid-row
to 60kg a side x 4 x 6 reps
Stiff legged deadlifts with a dumbbell
45kg x 15 reps, 60kg x 15 reps, 80kg x 15 reps
Iffy belly - annoying
C G Bench Press
to 140kg x 4 x 2 reps
In between, for giggles and as a challenge between gym buddies, I did 13p x 30 reps on wide bar pulldowns
Iso Row Mid-row
to 60kg a side x 4 x 6 reps
Stiff legged deadlifts with a dumbbell
45kg x 15 reps, 60kg x 15 reps, 80kg x 15 reps
Tuesday, 22 April 2014
Tuesday 22nd April 2014
Tuesday
Carl Rogers came down - grip training commences :D
V/Gripper
to
L/H: 5/5 x 6 x 1 reps
R/H: 6/6 x 6 x 1 reps
Way better than the last session
2HP - max
to 105.7-kilos x 1, 2 x F
Stub work
good session
Carl Rogers came down - grip training commences :D
V/Gripper
to
L/H: 5/5 x 6 x 1 reps
R/H: 6/6 x 6 x 1 reps
Way better than the last session
2HP - max
to 105.7-kilos x 1, 2 x F
Stub work
good session
Monday, 21 April 2014
Monday
Monday
S**t feels heavy today. Ooof.
Seated BB Press
to 100-kilos x 4 x 5 reps (last set best) - d/s 60-kilos x 8 reps (felt in delts)
s/s
Hammer DB Curls
to 42.5-kilos x 8 reps
s/s
TPD - h/mach
to 13p x 8 reps - d/s 7p x 10 reps
S**t feels heavy today. Ooof.
Seated BB Press
to 100-kilos x 4 x 5 reps (last set best) - d/s 60-kilos x 8 reps (felt in delts)
s/s
Hammer DB Curls
to 42.5-kilos x 8 reps
s/s
TPD - h/mach
to 13p x 8 reps - d/s 7p x 10 reps
Friday, 18 April 2014
Friday 18th April 2014
Friday
Nigh on forgot it's a bank holiday ha ha. Trained w/roller for the first time in ages in lieu of yesterday. Also today's number was mostly 6
P/Squat
to 327.5-kilos x 5 reps
L/Press
to 700-kilos x 6 reps
Leg Curl
Stack x 6 x 6 reps
W/Roller
Brutal as always.
15kg x 3 reps b/w non stop style
30kg as above
45kg rest pause style b/w
55kg x flexors only x 3 r/p reps.
Ouch
Nigh on forgot it's a bank holiday ha ha. Trained w/roller for the first time in ages in lieu of yesterday. Also today's number was mostly 6
P/Squat
to 327.5-kilos x 5 reps
L/Press
to 700-kilos x 6 reps
Leg Curl
Stack x 6 x 6 reps
W/Roller
Brutal as always.
15kg x 3 reps b/w non stop style
30kg as above
45kg rest pause style b/w
55kg x flexors only x 3 r/p reps.
Ouch
Wednesday, 16 April 2014
Wednesday 16th April 2014
Wednesday
The busy one. Trained with Pete Reynold (a whey gym ex member)
CG Bench Press
to 140-kilos x 2 x 2 reps and 1 x 3 reps - no spot. DS: 60-kilos x 25 reps
LPD on D bar (long)
to stack x 10 reps
DOTL SLDL - on blocks
to 100-kilos x 3 x 8 reps fast
The busy one. Trained with Pete Reynold (a whey gym ex member)
CG Bench Press
to 140-kilos x 2 x 2 reps and 1 x 3 reps - no spot. DS: 60-kilos x 25 reps
LPD on D bar (long)
to stack x 10 reps
DOTL SLDL - on blocks
to 100-kilos x 3 x 8 reps fast
Tuesday, 15 April 2014
Tuesday 15th April 2014
Tuesday
V/Gripper
Left hand off. 5/5 v easy 5/6 tough
L/H: 5/6 x VN, F (most about 1/2 inch), N, F, F, 5/5 x 1 easy
R/H: 6/6 x 6 x 1 reps (1 TnG)
2HP - timed holds
warmed up slowly to working weight then each attempt got better - 4 in total
V/Gripper
Left hand off. 5/5 v easy 5/6 tough
L/H: 5/6 x VN, F (most about 1/2 inch), N, F, F, 5/5 x 1 easy
R/H: 6/6 x 6 x 1 reps (1 TnG)
2HP - timed holds
warmed up slowly to working weight then each attempt got better - 4 in total
Monday, 14 April 2014
Monday 14th April 2014
Monday
Seated Press in rack
to 100-kilos x 3 x 6 reps. Shoulders ache until I'm warmed up so no super heavy stuff. No DS
s/s
Hammer dumbbell curls
to 60-kilos @ x 6 loose / ugly reps
TPD
to 15.5 plates x 6 reps, DS 10.5 plates x 10 reps
Bwt 19st 6.5lbs / 272.5lbs
Seated Press in rack
to 100-kilos x 3 x 6 reps. Shoulders ache until I'm warmed up so no super heavy stuff. No DS
s/s
Hammer dumbbell curls
to 60-kilos @ x 6 loose / ugly reps
TPD
to 15.5 plates x 6 reps, DS 10.5 plates x 10 reps
Bwt 19st 6.5lbs / 272.5lbs
Sunday, 13 April 2014
Friday 11th April 2014
Friday
Power Squat
to 327.5-kilos x 4 reps
Leg Press
to 400-kilos x 8 reps only
Adj T/Bar
1, 2 and 3 r/p singles with working weight
Power Squat
to 327.5-kilos x 4 reps
Leg Press
to 400-kilos x 8 reps only
Adj T/Bar
1, 2 and 3 r/p singles with working weight
Thursday, 10 April 2014
Thursday 10th April 2014
Thursday
Cocked up workouts FFS lol and then was over Merthyr and had a visitor... so a late shortish w/out
V/Gripper
to
L/H: 5/6 x 6 efforts - 1-2 ok
R/H: 6 x 6/6 x 1 reps
Stub work
V good first right hand effort
Cocked up workouts FFS lol and then was over Merthyr and had a visitor... so a late shortish w/out
V/Gripper
to
L/H: 5/6 x 6 efforts - 1-2 ok
R/H: 6 x 6/6 x 1 reps
Stub work
V good first right hand effort
Wednesday, 9 April 2014
Wednesday 9th April 2014
Wednesday
back aching, shoulder less so... I'm getting old ha ha. Rack in use so...
Iso Bench
to 70-kilos x 6 reps - felt heavy, d/s 30-kilos @ x 15 reps
Pullover Machine
to stack x 3 x 8 reps
Stiff legged deads with dumbbell
from 10-kilos x 12 to 80-kilos x 12 reps
Loosen tight back, done fast from floor
back aching, shoulder less so... I'm getting old ha ha. Rack in use so...
Iso Bench
to 70-kilos x 6 reps - felt heavy, d/s 30-kilos @ x 15 reps
Pullover Machine
to stack x 3 x 8 reps
Stiff legged deads with dumbbell
from 10-kilos x 12 to 80-kilos x 12 reps
Loosen tight back, done fast from floor
Tuesday, 8 April 2014
Tuesday 8th April 2014
Tuesday
Awful nights sleep - aching shoulder and another issue. However, scored 95% on a literacy and numeracy test for a job offer at a chocolate factory so... I'd have aced it if I'd have slept better ha ha
Axe / lever work
never gets easy but added time - seriously hurts where it sits in my right hand.
2HP - volume
3 x 11 d/d reps with working weight. Last set best.
Awful nights sleep - aching shoulder and another issue. However, scored 95% on a literacy and numeracy test for a job offer at a chocolate factory so... I'd have aced it if I'd have slept better ha ha
Axe / lever work
never gets easy but added time - seriously hurts where it sits in my right hand.
2HP - volume
3 x 11 d/d reps with working weight. Last set best.
Monday, 7 April 2014
Sunday 6th and Monday 7th April 2014
Sunday
Over Bargoed again - this time with Chris 'Mellon' Melling et al.
Yoke to 200+ - back spasm and an inability to get it to sit tight on my traps = ouch
Arm over arm to 200?? = biceps sore Monday
Fingals 100-kilos x a couple then sleeve added (200kg total) flipped 2 x 1 reps. Bugger from waist to chest but then easy.
Monday
Sore / stiff biceps, tops of thighs and lower back from yesterday hence...
Seated Press
to 107.5-kilos x 2 x 3 reps - d/s 60-kilos x 15 reps
s/s
Hammer DB Curls
5 sets to 50-kilos x 6 reps
s/s
TPD
to 16p + 1 x stacker plate x 5 ugly reps d/s 10p + stacker plate x 10 reps
Over Bargoed again - this time with Chris 'Mellon' Melling et al.
Yoke to 200+ - back spasm and an inability to get it to sit tight on my traps = ouch
Arm over arm to 200?? = biceps sore Monday
Fingals 100-kilos x a couple then sleeve added (200kg total) flipped 2 x 1 reps. Bugger from waist to chest but then easy.
Monday
Sore / stiff biceps, tops of thighs and lower back from yesterday hence...
Seated Press
to 107.5-kilos x 2 x 3 reps - d/s 60-kilos x 15 reps
s/s
Hammer DB Curls
5 sets to 50-kilos x 6 reps
s/s
TPD
to 16p + 1 x stacker plate x 5 ugly reps d/s 10p + stacker plate x 10 reps
Friday, 4 April 2014
Friday 4th April 2014
Friday
Too long at the gym - knackered
P/Squat
to 325kg x 6 reps
Leg Press
to 700-kilos x 8 reps
Leg Curl
to stack+6 stacker plates x 10 and 8 reps
Leg Ext
to stack+ 6 stacker plates x 2 x 8 reps
Adj T/Bar
faffed about (120 in plates didn't wanna go) 118kg x 1 LH and timed hold RH, then 3 x 1 RP reps LH and 5 n/s reps RH
Too long at the gym - knackered
P/Squat
to 325kg x 6 reps
Leg Press
to 700-kilos x 8 reps
Leg Curl
to stack+6 stacker plates x 10 and 8 reps
Leg Ext
to stack+ 6 stacker plates x 2 x 8 reps
Adj T/Bar
faffed about (120 in plates didn't wanna go) 118kg x 1 LH and timed hold RH, then 3 x 1 RP reps LH and 5 n/s reps RH
Thursday, 3 April 2014
Thursday 3rd March 2014
Thursday
Pfft. Grand day in all other ways training.... so-so.
Axe work
brutal 3 efforts per hand
2HP - max
to 100kg plus left thumb skin tear
Pfft. Grand day in all other ways training.... so-so.
Axe work
brutal 3 efforts per hand
2HP - max
to 100kg plus left thumb skin tear
Wednesday, 2 April 2014
Wednesday 2nd April 2014
Wednesday
At the gym before it opened and then onwards to town on a mission. Knackered now though ha ha
Close grip bench press
to 142.5-kilos x 3 x 1 rep and 1 double (which was nice). DS 60-kilos x 20 reps feet up
s/s
Iso P/Downs
to 80-kilos x 3 x 6 reps per arm DS 40-kilos x 12 reps
At the gym before it opened and then onwards to town on a mission. Knackered now though ha ha
Close grip bench press
to 142.5-kilos x 3 x 1 rep and 1 double (which was nice). DS 60-kilos x 20 reps feet up
s/s
Iso P/Downs
to 80-kilos x 3 x 6 reps per arm DS 40-kilos x 12 reps
Tuesday, 1 April 2014
Tuesday 1st April 2014
Tuesday
V/gripper
to
L/H: 5/6 x 5 x 1 and 1 F
R/H: 6/6 x 6 x 1 reps
2HP - timed
to two efforts (could be better) with 100+
Stub work - timed
3 x efforts with last r/h v good (to front and not side)
V/gripper
to
L/H: 5/6 x 5 x 1 and 1 F
R/H: 6/6 x 6 x 1 reps
2HP - timed
to two efforts (could be better) with 100+
Stub work - timed
3 x efforts with last r/h v good (to front and not side)
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