Monday 30th June 2014

Monday
Early (8.20am) and back still aching.

Seated Press
to 110-kilos x 5 reps (v good for me), 60-kilos d/s x 15 reps

Hammer curls
to 55-kilos x 6 reps

TPD
to 16+1 stacker plate x 6 reps

Vulcan
In between everything else to:
L/H: 5/6 x TnG, VN, VN, 1, 1, 1 reps
R/H: 6/6 x 3 x 1 reps, 6/7 x 3 x 1 reps

Thursday and Friday 27th June 2014

Thursday
Chiro appt around lunchtime. Looser but still sore.

Leverage work
2 x good times (usually I do a 50%, 75% and then max effort - this was 2 x max efforts)

Friday
Back still sore. Indeed I could barely straighten my legs out on the leg press and seated curl machine so... also stopped before max weight on the p/squat.

P/squat
to 240-kilos x 6 reps, 280-kilos x F.

L/Press

L/Curls

Adj T/B
to
L/H: +125kg x 2 reps, +130kg x F
R/H: +135kg x 1 rep, +140-kg x F, 137.5kg x F

Will start working in increasing times at 120kg

Tuesday 24th and Wednesday 25th June 2014

If it's not one thing it's another. Back aches so appt booked for tomorrow pm at chiro

Tuesday
2HP
to 100.2 x 6 x 1 reps - I'm gonna work to add rep after rep, after rep. If poss a 2nd session each week too

Stub work

Wednesday
Early so as to 'fix' missed appt yesterday
All hard due to back ache

CG Bench
to 150-kilos x 2 x 1 reps

s/s

Iso P/downs
to 75-kilos @ x 3 x 6 reps

Low rows
to stack x 12 reps

Monday 24th June 2014

Monday
Guts still not 100% (writing this Tuesday) but better than they were. Bwt up a bit and hips feeling it.
Forgot elbow sleeves so...
Seated Press
to 100-kilos x 6 reps then 105-kilos x 4 reps

s/s
 
Hammer DB Curls
to 55-kilos x 4 loose reps
 
TPD
to 15p x 8 reps

Thursday and Friday 20th June 2014

Thursday
leverage work

Friday
P/Squat
to 360-kilos x 4 reps

L/Press
to 520-kilos x 15 reps

L/Curl
to stack +5p x 10+1+1+1 reps

Adj T/B
to +120-kilos (off my game at this point) x
L/H: 3 x 1 reps
R/H: 3 x 2 reps

Tuesday 17th and Wednesday 18th June 2014

Tuesday
2HP

Stub work

Wednesday
Stomach still not co-operating. Out damn bug!!

CG Bench
to 150-kilos x 1 rep (140, 142.5, 145 and 147.5 all 2 x 1 reps)

LPD
to stack + 2 plates x 3 x 8 reps

Monday 16th June 2014

Monday
Ill over the weekend (couple of likely reasons) and this showed when I hit the wall at the end of the workout. Only gritting my teeth got me as far as it did. Lost 3 lbs in spite of feeling bloated.

Seated press
to 107.5-kilos x 4 reps (diff bench from my preferred choice)

Hammer d/b curls
to 60-kilos @ x 4 left and 6 right (left hand was opening - v/g work?)

TPD
to 17p x Fail (wall / ill)

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

Friday 13th June 2014

Friday
P/Squat
to 355-kilo x 5 reps

L/Press
to 500-kilos 16 r/p reps

L/Curl
to stack + 4p x 13 reps

Adj T/B
L/H: to +125-kilos x 4 x 1 reps
R/H: to +130-kilos  x 1, 1, 3 reps

Monday 9th thru Wednesday 11th June 2014

Where have I been all week ha ha

Monday
Seated Press
Started in iso machine and my left shoulder hated that so...
to 100-kilos x 8 reps in the rack

Hammer DB Curls
to 55-kilos x 6 reps

TPD
to 17p x 6 reps
 
V/Gripper
between the above
to
L/H: 5/6 x F, N, N, N, VN, VN.
R/H: 6/6 x 2 x 1 reps, 6/7 x 3 x TnG and 1 x VVN

Tuesday
faffed about

Wednesday
8am at the gym. Trained with Shay on bench and limited time so
CG Bench Press
to 142.5-kilos x 4 x 1 reps - 60-kilos x 30 reps

s/s

LPD
to stack +2 plates x 3 x 10 reps

PM workout
2HP

Stub work

Thursday and Friday 6th June 2014

Thursday
am
Pinch

pm
Stub

Friday
P/Squat machine
to 355-kilos x 4 heavy reps

L/Press
to 500-kilos x 15 reps

L/Curl
to +6 stacker plates x 8 reps
s/s

Adj T/B

Monday thru Wednesday 4th May 2014

Monday
Seated press (at home) in rack

Tuesday (done v late)
Pinch work
in a word - awful

Wednesday
@ PH
C G Bench
to 140-kilos x 4 x 1 fast reps

s/s

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

DODLTL (standard bar)
609-kilos x 8 rfeps, 100-kilos x 8 reps, 140-kilos x 8 reps (*belt on but loose), 160-kilos x 4 reps belt tight