Monday
Bwt back up a few pounds (19st 6lbs)
CG Bench
to 155-kilos x 3 x 1 reps
LPD (med space d handle)
to stack + 6p x 8 reps
V/Gripper
L/H: 5/6 x 5 x 1 reps, 6/6 x 2 x VN reps
R/H: 6/6 x 3 x 1 reps, 6/7 x 2 x 1 reps, 7/7 x 1/4 inch
Monday, 29 September 2014
Friday, 26 September 2014
Thursday 26th September 2014
Thursday
Nada
Friday
With Shay
2HP
to 18.7-kilos x 4 x 1 reps
Adj T/Bar
Tried 120kg right after pinch... bad idea ha ha
w/up then
L/H: 130-kilos x 1 rep, 131.25-kilos x 3 x F. 130-kilos x F
R/H: 133.75-kilos x 3 x 1 reps
Nada
Friday
With Shay
2HP
to 18.7-kilos x 4 x 1 reps
Adj T/Bar
Tried 120kg right after pinch... bad idea ha ha
w/up then
L/H: 130-kilos x 1 rep, 131.25-kilos x 3 x F. 130-kilos x F
R/H: 133.75-kilos x 3 x 1 reps
Wednesday, 24 September 2014
Tuesday and Wednesday 24th September 2014
Tuesday
V/Gripper
Wednesday
Seated Press
to 115-kilos x 4 reps
Hammer DB Curls
to 55-kilos @ x 6 reps
Tricep Pushdown
stack + 5 plates x 8 reps
Cone work
+40-kilos x 3 reps @, +60-kilos x 3 reps @
L/H: +70-kilos x F, 2 r/p reps, 2 and 1 F r/p reps
R/H: +70-kilos x 3 r/p reps, +72.5-kilos x 1 easy rep, +75-kilos x 5 x 1 reps
V/Gripper
Wednesday
Seated Press
to 115-kilos x 4 reps
Hammer DB Curls
to 55-kilos @ x 6 reps
Tricep Pushdown
stack + 5 plates x 8 reps
Cone work
+40-kilos x 3 reps @, +60-kilos x 3 reps @
L/H: +70-kilos x F, 2 r/p reps, 2 and 1 F r/p reps
R/H: +70-kilos x 3 r/p reps, +72.5-kilos x 1 easy rep, +75-kilos x 5 x 1 reps
Tuesday, 23 September 2014
Monday 22nd September 2014
Monday
P/Squat
to 340-kilos x 4 reps
L/Press
t0 415-kilos x 8 harder than I expected reps
L/Curls
stack x 10, 12, 14 and 16 reps
MDB
x 1, 3, 3, 3 reps
P/Squat
to 340-kilos x 4 reps
L/Press
t0 415-kilos x 8 harder than I expected reps
L/Curls
stack x 10, 12, 14 and 16 reps
MDB
x 1, 3, 3, 3 reps
Thursday, 18 September 2014
Wednesday 17th September 2014
Wednesday
Close Grip Bench
to 152.5-kilos x 4 x 1 reps
Wide D handle pulldowns
to stack +6p x 8 reps
s/s
Adj T/ Bar (done with Shay)
to
L/H: 131.25-kilos x 2 x 1 reps
R/H: 135-kilos x 3 x 1 reps
Close Grip Bench
to 152.5-kilos x 4 x 1 reps
Wide D handle pulldowns
to stack +6p x 8 reps
s/s
Adj T/ Bar (done with Shay)
to
L/H: 131.25-kilos x 2 x 1 reps
R/H: 135-kilos x 3 x 1 reps
Wednesday, 17 September 2014
Monday, 15 September 2014
Monday 15th September 2014
Monday
Seated press
to 112.5-kilos x 6 reps
hammer db curls
to 55-kilos x 6 reps @
T/Pu/down
to stack +2.5 stacker plates x 8 reps
s/s through out with
V/Gripper
to
L/H: 5/6 x 5 x 1 reps
R/H: 6/6 x 2 x 1 reps, 6/7 x 3 x 1 reps
Seated press
to 112.5-kilos x 6 reps
hammer db curls
to 55-kilos x 6 reps @
T/Pu/down
to stack +2.5 stacker plates x 8 reps
s/s through out with
V/Gripper
to
L/H: 5/6 x 5 x 1 reps
R/H: 6/6 x 2 x 1 reps, 6/7 x 3 x 1 reps
Saturday, 13 September 2014
Friday 12th September 2014
Friday
6pm
Adjustable thick bar
to
L/H: 130-kilos x 5 x 1 reps
R/H: 133.75-kilos x 4 x 1 good and 1 x 1 iffy reps
6pm
Adjustable thick bar
to
L/H: 130-kilos x 5 x 1 reps
R/H: 133.75-kilos x 4 x 1 good and 1 x 1 iffy reps
Wednesday, 10 September 2014
Wednesday 10th September 2014
Wednesday
Legs (should have been shoulders n arms but what the heck). Bwt a bit down as guts off last night
P/Squat Machine
to 350-kilos x 4 reps
Leg Press
to 400-kilos x 8 reps
Leg Curls
to stack x 16 reps
Vulcan Gripper
s/s during legs. Hands a bit off after 2HP last night
to
L/H: 5/5 x 2 x 1 reps, 5/6 x TnG, VN, 1, F (mis load), 1 reps
R/H: 6/6 x 2 x 1 reps, 6/6 x VN, 1, 1, 1 (inc solid hold) 7/7 x F
Legs (should have been shoulders n arms but what the heck). Bwt a bit down as guts off last night
P/Squat Machine
to 350-kilos x 4 reps
Leg Press
to 400-kilos x 8 reps
Leg Curls
to stack x 16 reps
Vulcan Gripper
s/s during legs. Hands a bit off after 2HP last night
to
L/H: 5/5 x 2 x 1 reps, 5/6 x TnG, VN, 1, F (mis load), 1 reps
R/H: 6/6 x 2 x 1 reps, 6/6 x VN, 1, 1, 1 (inc solid hold) 7/7 x F
Tuesday, 9 September 2014
Monday 8th September 2014
Monday
CG Bench
to 155-kilos x 4 x 1 reps
s/s
small handle pulldowns
to stack + 7 plates x 2 x 8 reps
small handle low rows
stack + 7 plates x 2 x 10 reps
Millennium Dumbbell
1, 2, 3, 2 reps
CG Bench
to 155-kilos x 4 x 1 reps
s/s
small handle pulldowns
to stack + 7 plates x 2 x 8 reps
small handle low rows
stack + 7 plates x 2 x 10 reps
Millennium Dumbbell
1, 2, 3, 2 reps
Monday, 8 September 2014
Friday 5th September 2014
Friday
6pm
Adj / T / bar
to
L/H: 130-kilos x 4 of 5 x 1 reps
R/H: 132.5-kilos x 5 x 1 reps
6pm
Adj / T / bar
to
L/H: 130-kilos x 4 of 5 x 1 reps
R/H: 132.5-kilos x 5 x 1 reps
Wednesday, 3 September 2014
Wednesday 3rd September 2014
Wednesday
Power Squat machine
to 340-kilos x 6 reps - all on the hole
L/Press
to 390-kilos x 6 reps.
Been a while and felt heavy
L/Curl
stack x 8, 10 and 12 reps
L/Ext
stack x 8, 10 and 12 reps
V/Gripper
s/s thru out workout. To:
L/H: 5/6 x 7 x 1 reps
R/H: 6/6 x 2 x 1 reps, 6/7 x 3 x 1 reps, 7/7 x 2 x F
Spotted Dale to 180-kilo c/g/b/p using slingshot
Power Squat machine
to 340-kilos x 6 reps - all on the hole
L/Press
to 390-kilos x 6 reps.
Been a while and felt heavy
L/Curl
stack x 8, 10 and 12 reps
L/Ext
stack x 8, 10 and 12 reps
V/Gripper
s/s thru out workout. To:
L/H: 5/6 x 7 x 1 reps
R/H: 6/6 x 2 x 1 reps, 6/7 x 3 x 1 reps, 7/7 x 2 x F
Spotted Dale to 180-kilo c/g/b/p using slingshot
Tuesday 2nd September 2014
Tuesday
2HP
to 107.7-kilos x 3 x 1 reps.
Stay here, or close to it, and work to 6-8 x 1 reps before going up. Work on pinch for proposed comp.
2HP
to 107.7-kilos x 3 x 1 reps.
Stay here, or close to it, and work to 6-8 x 1 reps before going up. Work on pinch for proposed comp.
Monday, 1 September 2014
Monday 1st September 2014
Monday
Iso Press
to 70-kilos x 4 reps a side
s/s
Hammer DB Curls
to 55-kilos x 6 reps
Pushdowns
12p x 8 reps, 17p x 8 reps, stack +2p x 8 reps
MDB
R/H: x 1, 3, 3, 2
Iso Press
to 70-kilos x 4 reps a side
s/s
Hammer DB Curls
to 55-kilos x 6 reps
Pushdowns
12p x 8 reps, 17p x 8 reps, stack +2p x 8 reps
MDB
R/H: x 1, 3, 3, 2
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