Monday
So my back, which has been aching for days, is still 'off' today. It was very much a case of 'see what we can do' and maybe some stretching before supper to loosen up I think.
P/Squat
To 100-kilos x feel... n stop.
L/Press
80-kilos x 10 reps, 200-kilos x 8 reps, 400-kilos x 6+4 reps. I especially noticed the inability to lock out in comfort here.
S/L/Curls
to stack x 8 reps. Less of an issue curling and moire getting straight legged into the damn machine.
L/Ext
As above. Zero issue for strength but locking out...
to stack x 8 reps
Grippers
to
L/H: 6/7 x 4 x VN (last one held in position)
R/H: RB365N x 1, VN, 1 then CoC 3.5 x N, N, VVN
Monday, 28 December 2015
Friday, 25 December 2015
On little baby Jesus's birthday
Friday (yes xmas day)
Two hand pinch
to 102.7 kilos x 1, 2, 1, 2 reps
First time in many, many months
Two hand pinch
to 102.7 kilos x 1, 2, 1, 2 reps
First time in many, many months
Wednesday, 23 December 2015
Wednesday 23rd December 2015
Wednesday
Awful nights sleep - some viral thing.
Dumbbell bench
It's been years since I did these
to 50-kilos x 2 x 6 reps
s/s
Low cable rows
to stack + 8p x 2 x 8 reps
LPD
stack x 8 reps, stack+8p x 8 reps
Awful nights sleep - some viral thing.
Dumbbell bench
It's been years since I did these
to 50-kilos x 2 x 6 reps
s/s
Low cable rows
to stack + 8p x 2 x 8 reps
LPD
stack x 8 reps, stack+8p x 8 reps
Tuesday, 22 December 2015
Tuesday 22nd December 2015
Tuesday
Double overhand thick bar deadlift - thumbless
to 130-kilos x 4 timed sets
Some difference to thumb over
Double overhand thick bar deadlift - thumbless
to 130-kilos x 4 timed sets
Some difference to thumb over
Monday, 21 December 2015
Friday
V/Gripper+RB365N work
to
L/H: 6/6 x 2 x 1 reps, 6/7 x VVN VN VN
R/H: 6/6 x 2 x 1 reps, 6/7 x 2 x 1 reps, GHP9 x 1/4" (good), RB365N x N, then 3 x 1 reps
Monday
Up at stupid o'clock
Seated Iso Press - reverse
to 45-kilos @ x 6 reps
Hammer DB Curls
to 55-kilos x 8 reps
TPD
to 14 and then 16p x 8 reps
Gripper work (inc VG and GHP9)
to
L/H: 6/6 x 2 x 1 reps, 6/7 x N, N, N, VVN
R/H: 6/6 x 2 x 1 reps, 6/7 x 2 x 1 reps, GHP9 x F, 7/7 x VVN, N, N
V/Gripper+RB365N work
to
L/H: 6/6 x 2 x 1 reps, 6/7 x VVN VN VN
R/H: 6/6 x 2 x 1 reps, 6/7 x 2 x 1 reps, GHP9 x 1/4" (good), RB365N x N, then 3 x 1 reps
Monday
Up at stupid o'clock
Seated Iso Press - reverse
to 45-kilos @ x 6 reps
Hammer DB Curls
to 55-kilos x 8 reps
TPD
to 14 and then 16p x 8 reps
Gripper work (inc VG and GHP9)
to
L/H: 6/6 x 2 x 1 reps, 6/7 x N, N, N, VVN
R/H: 6/6 x 2 x 1 reps, 6/7 x 2 x 1 reps, GHP9 x F, 7/7 x VVN, N, N
Wednesday, 16 December 2015
Wednesday 16th December 2015
Wednesday
L/Press
to full x 8 H1, x8 H2, x 8 H3
H = hole where the pin goes in on the seat. So H3 is deeper / higher than H1
Lying L/Curl
I need to get better at this simply because I'm not that good at it yet. Slightly off, I think, due to deads Monday
to 13p x 8 reps
Seated L/Curl
to stack +5p x 8 reps
L/Ext
to stack +7p x 8 reps
L/Press
to full x 8 H1, x8 H2, x 8 H3
H = hole where the pin goes in on the seat. So H3 is deeper / higher than H1
Lying L/Curl
I need to get better at this simply because I'm not that good at it yet. Slightly off, I think, due to deads Monday
to 13p x 8 reps
Seated L/Curl
to stack +5p x 8 reps
L/Ext
to stack +7p x 8 reps
Tuesday, 15 December 2015
Tuesday 15th December 2015
Tuesday
No RT work due to t/bar work yesterday. VG in lieu of not having any VG strength left yesterday lol
V/Gripper
to
L/H: 6/7 x 4 x N
R/H: 7/7 x 4 x N
W/Roller
81.25-kilos x 3 x 1 full reps
No RT work due to t/bar work yesterday. VG in lieu of not having any VG strength left yesterday lol
V/Gripper
to
L/H: 6/7 x 4 x N
R/H: 7/7 x 4 x N
W/Roller
81.25-kilos x 3 x 1 full reps
Monday, 14 December 2015
Friday and Monday 14th December 2015
Friday
V/Gripper
to
L/H: 6/7 x 3 x N
R/H: 7/7 x TnG, TnG, N
Monday
There's an endurance grip event in February and although I did thumb over not thumbless (as per rules) it was a fun if brutal test of grip (see below). Shot me in the foot for some lifts after ha ha
Thumb-over thick bar dead lifts holds for time
to 130-kilos x 10, 30 and 45-seconds.
Seated Iso Press - facing in
to 50-kilos a side x 5 r/p reps
Hammer d/b curls
to 50-kilos x 8 reps
Hard to hold onto after the thick bar work
1 arm thin rope p/downs (doubled it up and wrapped it around my hand and off we go)
to 5p x 8 reps
V/Gripper
shot lol
V/Gripper
to
L/H: 6/7 x 3 x N
R/H: 7/7 x TnG, TnG, N
Monday
There's an endurance grip event in February and although I did thumb over not thumbless (as per rules) it was a fun if brutal test of grip (see below). Shot me in the foot for some lifts after ha ha
Thumb-over thick bar dead lifts holds for time
to 130-kilos x 10, 30 and 45-seconds.
Seated Iso Press - facing in
to 50-kilos a side x 5 r/p reps
Hammer d/b curls
to 50-kilos x 8 reps
Hard to hold onto after the thick bar work
1 arm thin rope p/downs (doubled it up and wrapped it around my hand and off we go)
to 5p x 8 reps
V/Gripper
shot lol
Wednesday, 9 December 2015
Wednesday 9th December 2015
Wednesday
Up crazy early but sensible o'clock at the gym
Lat Pulldown
to stack+7p x 8 reps
Close Grip Bench
to 140-kilos x 1 rep, 145-kilos x 2 x 1 reps
Pullover machine
stack x 8, 10 and 12 reps
Up crazy early but sensible o'clock at the gym
Lat Pulldown
to stack+7p x 8 reps
Close Grip Bench
to 140-kilos x 1 rep, 145-kilos x 2 x 1 reps
Pullover machine
stack x 8, 10 and 12 reps
Tuesday, 8 December 2015
Tuesday 8th December 2015
Tuesday
All RT work done 'dry' handed as it were. WR with chalk. On RT I may stay at 140 RH for more volume as the little jump is doing that thing it does. Previously such work can find even a small jump silly hard.
RT
to
L/H: 136.25-kilos x 3 x F, dropped to 133.75-kilos x 3 and then 2 reps
R/H: 141.25-kilos x 3 r/p reps, 1, F, 1 reps and 1,1 and F
W/Roller
diff from the back and forth 'rolls' I've been doing. Al of these were full range up and down
80-kilos x 3 x 1 reps
All RT work done 'dry' handed as it were. WR with chalk. On RT I may stay at 140 RH for more volume as the little jump is doing that thing it does. Previously such work can find even a small jump silly hard.
RT
to
L/H: 136.25-kilos x 3 x F, dropped to 133.75-kilos x 3 and then 2 reps
R/H: 141.25-kilos x 3 r/p reps, 1, F, 1 reps and 1,1 and F
W/Roller
diff from the back and forth 'rolls' I've been doing. Al of these were full range up and down
80-kilos x 3 x 1 reps
Monday, 7 December 2015
Friday and Monday 7th December 2015
Friday
V/Gripper - vol
L/H: 6/6 x 1,1, VVN, VVN, VVN, VVN, 1, 1 reps
R/H: 6/7 X 8 X 1 reps (good session)
Monday
P/Squat
to 355-kilos x 4 reps - aided by gym crew yelling lol
Lying L/Curl
to 15p x 2 x 8 reps
L/Ext
to (1 at a time)
Left: 12p x 8 (knee no like), 11p x 8 reps
Right: 13 x 8 resp
V/Gripper
L/H; 6/6 x 2 x 1 reps, 6/7 x 1, VVN, VVN
R/H: 6/6 x 2 x 1 reps, 6/7 x 1 rep, 7/7 x F, N, 1, N
V/Gripper - vol
L/H: 6/6 x 1,1, VVN, VVN, VVN, VVN, 1, 1 reps
R/H: 6/7 X 8 X 1 reps (good session)
Monday
P/Squat
to 355-kilos x 4 reps - aided by gym crew yelling lol
Lying L/Curl
to 15p x 2 x 8 reps
L/Ext
to (1 at a time)
Left: 12p x 8 (knee no like), 11p x 8 reps
Right: 13 x 8 resp
V/Gripper
L/H; 6/6 x 2 x 1 reps, 6/7 x 1, VVN, VVN
R/H: 6/6 x 2 x 1 reps, 6/7 x 1 rep, 7/7 x F, N, 1, N
Wednesday, 2 December 2015
Wednesday 2nd December 2015
Wednesday
Shattered today - v lethargic.
Iso Press - facing into the machine
to 45-kilos a side x 8 r/p reps. Much harder to lock out facing in
Hammer DB Curls
to a sensible 45-kilos @ x 8 reps
T/Pu/D
stopped at the stack x 10 reps - no energy
Bwt still 19st 13lbs
Shattered today - v lethargic.
Iso Press - facing into the machine
to 45-kilos a side x 8 r/p reps. Much harder to lock out facing in
Hammer DB Curls
to a sensible 45-kilos @ x 8 reps
T/Pu/D
stopped at the stack x 10 reps - no energy
Bwt still 19st 13lbs
Tuesday, 1 December 2015
Tuesday 1st November 2015
Tuesday
@ home gym
Rolling Thunder
Faffed about like last time. Tried chalk and dry hand - no good. Dry hand+breathing on it so it was a tiny bit moist - good
L/H: 135-kilos x 2+f, 2+f, 3 TnG
R/H: 140-kilos x 3, 3 and 4 reps
Wrist Roller
71.25-kilos x 2 x 10 reps, 1 x 12 reps
@ home gym
Rolling Thunder
Faffed about like last time. Tried chalk and dry hand - no good. Dry hand+breathing on it so it was a tiny bit moist - good
L/H: 135-kilos x 2+f, 2+f, 3 TnG
R/H: 140-kilos x 3, 3 and 4 reps
Wrist Roller
71.25-kilos x 2 x 10 reps, 1 x 12 reps
Monday, 30 November 2015
Friday and Monday 30th November 2015
Friday
Vulcan Gripper - volume
Done in bed with no chalk at all lol
L/H: 6/6 x 6 + VN and VVN
R/H: 6/6 x 10 reps total
Monday
Brutal. Bwt 1lb shy of 20st
CG bench - forgot sleeves
to 145-kilos x 2 x 1 reps x slooowwww
Iso P/Downs
to 80-kilos a side x 2 x 6 reps
Iso Lever Row
to 120-kilos a side 1 x 5 reps, 1 x 6 reps. So damn heavy I was struggling to say in the seat.
Vulcan Gripper - volume
Done in bed with no chalk at all lol
L/H: 6/6 x 6 + VN and VVN
R/H: 6/6 x 10 reps total
Monday
Brutal. Bwt 1lb shy of 20st
CG bench - forgot sleeves
to 145-kilos x 2 x 1 reps x slooowwww
Iso P/Downs
to 80-kilos a side x 2 x 6 reps
Iso Lever Row
to 120-kilos a side 1 x 5 reps, 1 x 6 reps. So damn heavy I was struggling to say in the seat.
Wednesday, 25 November 2015
Tuesday and Wednesday 25th November 2015
Tuesday
Usual lifts. Warmed up (both sets) no problem. But could I lift the working poundage? Not a chance. So drew a line under it and chilled for the the rest of the day.
Wednesday
Decided to have another crack and do the RT and WR work in lieu of leg presses but kept the other movements in. NB: Powerhouse plates are lighter than mine but...
Rolling Thunder
to
L/H: 135-kilos x 3,3, then 140 x 3 (accident), 135-kilos x 3 reps
R/H: 140-kilos x 4 x 3 reps.
In both hands 2 sets hard and 2 sets ok.
Wrist Roller
72.5-kilos x 3 x 10 reps. Went to 100-kilos and did one complete up and down rep - the sides of the thumbs on fire lol
Lying Leg Curl
Change of pace. 5p x 10 reps, 10p x 10 reps, 15 x 8 hard reps
Leg Ext
15p x 15 reps, stack x 15 r/p reps, +5 x 12 r/p reps
Usual lifts. Warmed up (both sets) no problem. But could I lift the working poundage? Not a chance. So drew a line under it and chilled for the the rest of the day.
Wednesday
Decided to have another crack and do the RT and WR work in lieu of leg presses but kept the other movements in. NB: Powerhouse plates are lighter than mine but...
Rolling Thunder
to
L/H: 135-kilos x 3,3, then 140 x 3 (accident), 135-kilos x 3 reps
R/H: 140-kilos x 4 x 3 reps.
In both hands 2 sets hard and 2 sets ok.
Wrist Roller
72.5-kilos x 3 x 10 reps. Went to 100-kilos and did one complete up and down rep - the sides of the thumbs on fire lol
Lying Leg Curl
Change of pace. 5p x 10 reps, 10p x 10 reps, 15 x 8 hard reps
Leg Ext
15p x 15 reps, stack x 15 r/p reps, +5 x 12 r/p reps
Monday, 23 November 2015
Friday and Monday 23rd November 2015
Friday
Vulcan Gripper work
Monday
Seated Press
to 110-kilos x 2 reps. Dropped to 100-kilos x 6 reps
Hammer d/b curls
to 90-kilos x 1 rep (heaviest 'bells the gym has)
Tricep Pushdown
to stack + 3plates x 12 reps
V/Gripper
to
L/H: 6/6 4 x 1, 1 x VVN, 1 reps
NB: there was a Tuesday session last week. I just missed blogging it
Vulcan Gripper work
Monday
Seated Press
to 110-kilos x 2 reps. Dropped to 100-kilos x 6 reps
Hammer d/b curls
to 90-kilos x 1 rep (heaviest 'bells the gym has)
Tricep Pushdown
to stack + 3plates x 12 reps
V/Gripper
to
L/H: 6/6 4 x 1, 1 x VVN, 1 reps
NB: there was a Tuesday session last week. I just missed blogging it
Monday, 16 November 2015
Friday and Monday 16th November 2015
Friday
Gripper work
Monday
Pulldowns
to stack on H machine x 2 x 10 reps
Close Grip Bench
to 145-kilos x 1 slow and 1 better rep
V/Gripperto
L/H: 6/6 x VVN, VVN, 1, 1,
R/H: 6/6 x 2 x 1 reps, 6/7 x 2 x 1 reps, 7/7 x F
MDB
2 x 1 reps easy
Gripper work
Monday
Pulldowns
to stack on H machine x 2 x 10 reps
Close Grip Bench
to 145-kilos x 1 slow and 1 better rep
V/Gripperto
L/H: 6/6 x VVN, VVN, 1, 1,
R/H: 6/6 x 2 x 1 reps, 6/7 x 2 x 1 reps, 7/7 x F
MDB
2 x 1 reps easy
Wednesday, 11 November 2015
Wednesday 11th November 2015
Wednesday
Another silly early start (4am) so I was at the gym a little after 8am.
Seated Press
to 110-kilos x 5 reps
Hammer db curls
to a single rep with 80-kilos r/h
TPuD
18p x 12 reps
Bwt 19st 13lbs
Another silly early start (4am) so I was at the gym a little after 8am.
Seated Press
to 110-kilos x 5 reps
Hammer db curls
to a single rep with 80-kilos r/h
TPuD
18p x 12 reps
Bwt 19st 13lbs
Tuesday, 10 November 2015
Tuesday 10th November 2015
Tuesday
Rolling Thunder
to
L/H: 133.75-kilos x 3 x 3 reps
R/H: 138.75-kilos x 3 x 3 reps
Wrist Roller
68.75-kilos (+ pin n clip) x 3 x 10 reps
Rolling Thunder
to
L/H: 133.75-kilos x 3 x 3 reps
R/H: 138.75-kilos x 3 x 3 reps
Wrist Roller
68.75-kilos (+ pin n clip) x 3 x 10 reps
Monday, 9 November 2015
Friday and Monday 9th November 2015
Friday
Vulcan Gripper
Gripper felt off so I realized it was tightening up. Some work with spanners...
Monday
Leg Press
H3 200-kilos x 12 reps, 400-kilos x 12 reps, 700-kilos x 10 reps
Seated Leg Curl
to stack+7.5p x 12 r/p reps
Leg Extension
stack+8p x 12 r/p reps
Vulcan Gripper
Good session
L/H: 5/6 x 1 rep, 6/6 x 4 x 1 reps
R/H: 6/6 x 1 rep. 6/7 x 1 rep, 7/7 x 2 x VVN, 1 rep
Vulcan Gripper
Gripper felt off so I realized it was tightening up. Some work with spanners...
Monday
Leg Press
H3 200-kilos x 12 reps, 400-kilos x 12 reps, 700-kilos x 10 reps
Seated Leg Curl
to stack+7.5p x 12 r/p reps
Leg Extension
stack+8p x 12 r/p reps
Vulcan Gripper
Good session
L/H: 5/6 x 1 rep, 6/6 x 4 x 1 reps
R/H: 6/6 x 1 rep. 6/7 x 1 rep, 7/7 x 2 x VVN, 1 rep
Wednesday, 4 November 2015
Wednesday 4th November 2015
Wednesday
Iso Bench
to 80-kilos a side x 3 hard reps (a tad too heavy)
Iso 1 Arm Row
to 110-kilos x 6 reps
Pullover
to stack x 14 reps
Bwt: 19st 10lbs
Iso Bench
to 80-kilos a side x 3 hard reps (a tad too heavy)
Iso 1 Arm Row
to 110-kilos x 6 reps
Pullover
to stack x 14 reps
Bwt: 19st 10lbs
Tuesday, 3 November 2015
Tuesday 3rd November 2015
Tuesday
Rolling Thunder
L/H: 132.5-kilkos x 3 x 3 reps
R/H: 137.5-kilkos x 3 x 3 reps
Wrist Roller
68.75-kilos x 3 x 8 reps
Rolling Thunder
L/H: 132.5-kilkos x 3 x 3 reps
R/H: 137.5-kilkos x 3 x 3 reps
Wrist Roller
68.75-kilos x 3 x 8 reps
Monday, 2 November 2015
Monday 2nd November 2015
Monday
Double over hand deadlifts - thumbless
Saw the results from the weekends comp so gave thumbless doh deadlifts a spin. 180-kilos ok 205 stayed put lol.
Seated Press
to 110-kilos x 4 reps
Hammer dumbbell curls
to 65-kilos @ x 4 reps and 70-kilos x 1 right handed for a video
TPD
to 17p x 6 reps
Double over hand deadlifts - thumbless
Saw the results from the weekends comp so gave thumbless doh deadlifts a spin. 180-kilos ok 205 stayed put lol.
Seated Press
to 110-kilos x 4 reps
Hammer dumbbell curls
to 65-kilos @ x 4 reps and 70-kilos x 1 right handed for a video
TPD
to 17p x 6 reps
Tuesday, 27 October 2015
Tuesday 27th October 2015
Tuesday
Rolling Thunder
to
L/H: 131.25-kilos x 3 x 3 reps
R/H: 136.25-kilos x 3 x 3 reps
Wrist Roller
to 67.5-kilos x 3 x 10 reps
Rolling Thunder
to
L/H: 131.25-kilos x 3 x 3 reps
R/H: 136.25-kilos x 3 x 3 reps
Wrist Roller
to 67.5-kilos x 3 x 10 reps
Monday, 26 October 2015
Friday and Monday 26th October 2015
Friday
Vulcan
Monday
LPD
to stack +5p x 8 reps
CGBP
to 145-kilos x 2 x 1 reps
Low Cable Row
to stack+6p x 10 reps
Grippers
L/H: CoC 3 x 2, 3+N, 2+N
R/H: CoC 3 x 4, GHP8 x 4 x 4
Vulcan
Monday
LPD
to stack +5p x 8 reps
CGBP
to 145-kilos x 2 x 1 reps
Low Cable Row
to stack+6p x 10 reps
Grippers
L/H: CoC 3 x 2, 3+N, 2+N
R/H: CoC 3 x 4, GHP8 x 4 x 4
Wednesday, 21 October 2015
Wednesday 21st October 2015
Wednesday
Seated Press
to 112.5-kilos x F, then x 3 reps
Hammer Dumbbell Curls
to 65-kilos x 4/5 reps
TPD
to 16.5 x 6 reps
CoC 3
x 1/1, 1/1, 1/6, 1/6, 1/8 reps
Seated Press
to 112.5-kilos x F, then x 3 reps
Hammer Dumbbell Curls
to 65-kilos x 4/5 reps
TPD
to 16.5 x 6 reps
CoC 3
x 1/1, 1/1, 1/6, 1/6, 1/8 reps
Tuesday, 20 October 2015
Tuesday 20th October 2015
Tuesday
Rolling Thunder
L/H: 130-kilos x 3 reps, 131.25-kilos x 2 x 3 reps
R/H: 135-kilos x 3 x 3 reps
Wrist Roller
67.5-kilos x 3 x 10 reps
Rolling Thunder
L/H: 130-kilos x 3 reps, 131.25-kilos x 2 x 3 reps
R/H: 135-kilos x 3 x 3 reps
Wrist Roller
67.5-kilos x 3 x 10 reps
Monday, 19 October 2015
Monday 19th October 2015
Monday
Leg blitz o'clock
Leg Press
worked to 700-kilos x 1 (!) at hole 3 so put the back down to one and did 8, then position two x 8 and then 3 (wraps on) x 6 reps - oof
Seated Leg Curl
to stack + 7 x 8 reps
Leg Extension
to stack + 7 x 8 reps
Vulcan
Bwt 281lbs (!)
Leg blitz o'clock
Leg Press
worked to 700-kilos x 1 (!) at hole 3 so put the back down to one and did 8, then position two x 8 and then 3 (wraps on) x 6 reps - oof
Seated Leg Curl
to stack + 7 x 8 reps
Leg Extension
to stack + 7 x 8 reps
Vulcan
Bwt 281lbs (!)
Wednesday, 14 October 2015
Wednesday 14th September 2015
Wednesday
I'm wondering if, as I get stronger on some movements, they negate my efforts on others. That and the cold temp... Anyway
Close grip bench
to 145-kilos x 4 x 1 reps (earlier efforts were s-l-o-w)
Mid iso-rows
to 55-kilos x 8 reps
Pullover machine
stack x 8, 10 and 12 reps
V/Gripper
I'm wondering if, as I get stronger on some movements, they negate my efforts on others. That and the cold temp... Anyway
Close grip bench
to 145-kilos x 4 x 1 reps (earlier efforts were s-l-o-w)
Mid iso-rows
to 55-kilos x 8 reps
Pullover machine
stack x 8, 10 and 12 reps
V/Gripper
Tuesday, 13 October 2015
Tuesday 13th October 2015
Tuesday
R/Thunder
slightly heavier on warm ups with
65-kilos x 8 reps @, 105-kilos x 3 reps @
L/H: 131.25-kilos x 2 sets of NO LIFTS. See lasts session as to WTF?? Dropped back to 130-kilos x 3 reps
R/H: 133.25-kilos x 3 x 3 reps
W/Roller
66.25-kilos x 3 x 10 reps
R/Thunder
slightly heavier on warm ups with
65-kilos x 8 reps @, 105-kilos x 3 reps @
L/H: 131.25-kilos x 2 sets of NO LIFTS. See lasts session as to WTF?? Dropped back to 130-kilos x 3 reps
R/H: 133.25-kilos x 3 x 3 reps
W/Roller
66.25-kilos x 3 x 10 reps
Monday, 12 October 2015
Saturday and Monday 12th October 2015
Saturday
Vulcan gripper work
Monday
Seated Press
to 110-kilos x 4 reps
Hammer db curlsto 65-kilos @ x 4 ugly ass reps
TPD
to 16+1p x 6 reps
Vulcan gripper work
Monday
Seated Press
to 110-kilos x 4 reps
Hammer db curlsto 65-kilos @ x 4 ugly ass reps
TPD
to 16+1p x 6 reps
Wednesday, 7 October 2015
Wednesday 7th October 2015
Wednesday
Power Squat
100-kilos x 8 reps, 150-kilos x 8 reps, 240-kilos x 6 reps, 330-kilos x 6 reps
Seated Leg Curl
15p x 12 reps, stack x 12 reps, stack+4p x 12 r/p reps
Leg Extension
15p x 12 reps, stack x 12 reps, stack+4p x 12 r/p reps
Power Squat
100-kilos x 8 reps, 150-kilos x 8 reps, 240-kilos x 6 reps, 330-kilos x 6 reps
Seated Leg Curl
15p x 12 reps, stack x 12 reps, stack+4p x 12 r/p reps
Leg Extension
15p x 12 reps, stack x 12 reps, stack+4p x 12 r/p reps
Tuesday, 6 October 2015
Tuesday 6th October 2015
Tuesday
Rolling Thunder
to
L/H: 130-kilos x 2+F, 3 and then... 12!! WTF!!
R/H: 137.5-kilos x 3, 3, 5 reps
Wrist Roller
65-kilos x 3 x 10 reps
Rolling Thunder
to
L/H: 130-kilos x 2+F, 3 and then... 12!! WTF!!
R/H: 137.5-kilos x 3, 3, 5 reps
Wrist Roller
65-kilos x 3 x 10 reps
Monday evening 5th October 2015
Monday pm
Vulcan workSetting seems to be everything. One rep at 6/7 right handed was as easy as pie and was an easy set. Others were tough as they can be. If the handle was pinned with the handles closer together it'd be game over.
Vulcan workSetting seems to be everything. One rep at 6/7 right handed was as easy as pie and was an easy set. Others were tough as they can be. If the handle was pinned with the handles closer together it'd be game over.
Monday, 5 October 2015
Friday and Monday 5th October 2015
Friday
Vulcan work
Monday
CG bench
to 140-kilos x 2, 142.5-kilos x 2 x 2 reps
LPD
to stack x 10, 12 and 14 reps
1 arm rows
to 90-kilos x 1/6 and 6/6
Vulcan work
Monday
CG bench
to 140-kilos x 2, 142.5-kilos x 2 x 2 reps
LPD
to stack x 10, 12 and 14 reps
1 arm rows
to 90-kilos x 1/6 and 6/6
Wednesday, 30 September 2015
Wednesday 30th September 2015
Wednesday
Poor nights sleep.
Seated Press
to 110-kilos x 4 reps
Hammer Dumbbell Curls
to 65-kilos (PB) a hand x 4 loose ass reps
TPD
to 16p x 8 hard reps
Poor nights sleep.
Seated Press
to 110-kilos x 4 reps
Hammer Dumbbell Curls
to 65-kilos (PB) a hand x 4 loose ass reps
TPD
to 16p x 8 hard reps
Tuesday 30th September 2015
Tuesday
Rolling Thunder
to
L/H: 128.75-kilos x 3 x 4 reps
R/H: 136.25-kilos x 3 x 4 reps
Wrist Roller
63.75-kilos x 3 x 10 reps
Rolling Thunder
to
L/H: 128.75-kilos x 3 x 4 reps
R/H: 136.25-kilos x 3 x 4 reps
Wrist Roller
63.75-kilos x 3 x 10 reps
Monday, 28 September 2015
Saturday and Monday 28th September 2015
Saturday
In lieu of not training Friday
V/Gripper
struggled to set properly
Monday
Got up in the middle of the night to watch the lunar eclipse / blood moon
L/Press
to 700-kilos x 12 reps
Seated Leg Curls
to stack +8p x 8 reps
Leg Extensions
to stack +5p x 8 reps
TSG
forgot my BBSE is broken so
L/H: CoC 3 x 1, 2, 2, 2, 2 reps
R/H: CoC 3 x 1, 2, 3, 5, 8 reps
In lieu of not training Friday
V/Gripper
struggled to set properly
Monday
Got up in the middle of the night to watch the lunar eclipse / blood moon
L/Press
to 700-kilos x 12 reps
Seated Leg Curls
to stack +8p x 8 reps
Leg Extensions
to stack +5p x 8 reps
TSG
forgot my BBSE is broken so
L/H: CoC 3 x 1, 2, 2, 2, 2 reps
R/H: CoC 3 x 1, 2, 3, 5, 8 reps
Wednesday, 23 September 2015
Tuesday and Wednesday 23rd September 2015
Tuesday
Rolling Thunder
to
L/H: 128.75-kilos x 3 x 3 reps
R/H: 136.25-kilos x 1 F F then 2 x 3 reps
Wednesday
Close Grip Bench
to 140-kilos x 1 (slow) rep, then 3 x 2 reps fast
Iso Pulldowns
to 82.5-kilos x 6 reps
Low Row
15p x 15 reps, stack x 15 reps
Rolling Thunder
to
L/H: 128.75-kilos x 3 x 3 reps
R/H: 136.25-kilos x 1 F F then 2 x 3 reps
Wednesday
Close Grip Bench
to 140-kilos x 1 (slow) rep, then 3 x 2 reps fast
Iso Pulldowns
to 82.5-kilos x 6 reps
Low Row
15p x 15 reps, stack x 15 reps
Tuesday, 22 September 2015
Monday 22nd September 2015
Monday
Seated Press
Joints aching today - forgot cissus. To 107.5-kilos x 6 reps*
Hammer curls
Cocked up by using 55kg in one hand and 60kg in the other lol. 8 reps each
TPD
16p x 6... just hit the wall.
V/Grippers
all over the place on the heavy sets.
Seated Press
Joints aching today - forgot cissus. To 107.5-kilos x 6 reps*
Hammer curls
Cocked up by using 55kg in one hand and 60kg in the other lol. 8 reps each
TPD
16p x 6... just hit the wall.
V/Grippers
all over the place on the heavy sets.
Friday, 18 September 2015
Friday 18th September 2015
Friday
Vulcan Gripper - volume
to
L/H: 5/5 x 3, 5, 5, 6, 4, 5 reps
R/H: 5/5 x 5, 6, 6, 7 and 5/6 x 4, 5 reps
Vulcan Gripper - volume
to
L/H: 5/5 x 3, 5, 5, 6, 4, 5 reps
R/H: 5/5 x 5, 6, 6, 7 and 5/6 x 4, 5 reps
Wednesday, 16 September 2015
Wednesday 16th September 2015
Wednesday
Took DY Nox Pump beforehand
P/squat
to 327.5-kikos x 6 reps
Seated l/curls
to stack +8p x 12 r/p reps
L/Extension
to stack+4p x 12 r/p reps - pumped
Took DY Nox Pump beforehand
P/squat
to 327.5-kikos x 6 reps
Seated l/curls
to stack +8p x 12 r/p reps
L/Extension
to stack+4p x 12 r/p reps - pumped
Tuesday, 15 September 2015
Tuesday 15th September 2015
Tuesday
Rolling Thunder
to
L/H: 127.5-kilos x 3 x 4 reps
R/H: 135-kikos x 3 x 4 reps
Wrist Roller
61.25-kilos x 3 x 10 reps
Rolling Thunder
to
L/H: 127.5-kilos x 3 x 4 reps
R/H: 135-kikos x 3 x 4 reps
Wrist Roller
61.25-kilos x 3 x 10 reps
Monday, 14 September 2015
Friday and Monday 14th September 2015
Friday
Vulcan and JB gripper
Hard overload and negatives
Monday
CG Bench Press
to 140-kilos x 1, 2, and 3 reps
Lat Pulldowns
to stack +3p x 11 reps
One Arm Dumbbell Row
to 90-kilo bells x 8 reps a side
Vulcan Gripper
to
L/H: 6/6+B x VN, 6/7 x VN, 6/6+B x VVN, VVN
R/H: 7/7 x 1, F, 1, 7/8 x F, 7/7+B x VVN, F, VVN
Vulcan and JB gripper
Hard overload and negatives
Monday
CG Bench Press
to 140-kilos x 1, 2, and 3 reps
Lat Pulldowns
to stack +3p x 11 reps
One Arm Dumbbell Row
to 90-kilo bells x 8 reps a side
Vulcan Gripper
to
L/H: 6/6+B x VN, 6/7 x VN, 6/6+B x VVN, VVN
R/H: 7/7 x 1, F, 1, 7/8 x F, 7/7+B x VVN, F, VVN
Wednesday, 9 September 2015
Wednesday 9th September 2015
Wednesday
Seated Press
to 107.5-kilos x 2 x 3 reps
s/s
Hammer db curls
to 60-kilos x 6 reps
TPD
to 16p x 9 reps (8+1 r/p rep)
Seated Press
to 107.5-kilos x 2 x 3 reps
s/s
Hammer db curls
to 60-kilos x 6 reps
TPD
to 16p x 9 reps (8+1 r/p rep)
Tuesday, 8 September 2015
Tuesday 8th September 2015
Tuesday
Rolling Thunder
All belt-less
to
L/H: 127.5-kilos x 3, 3, 3, 3 reps
R/H: 132.5-kilos x 2, 3, 3, 3 reps
Wrist Roller
More for extensor work than flexor.
40-kilos x 12 reps
60-kilos x 2 x 10 reps
Rolling Thunder
All belt-less
to
L/H: 127.5-kilos x 3, 3, 3, 3 reps
R/H: 132.5-kilos x 2, 3, 3, 3 reps
Wrist Roller
More for extensor work than flexor.
40-kilos x 12 reps
60-kilos x 2 x 10 reps
Monday, 7 September 2015
Friday and Monday 7th September 2015
Friday
V/G and JB gripper work
Monday
L/Press
to 700-kilkos x 8 reps (hole 3)
Seated leg curl
to stack +8 plates x 9 reps
Leg Extension
to stack +8 plates x 9 reps
V/Gripper
Last 2 sessions it's taken longer than I'd like to get into the groove
L/H: 6/6 x 2 x 1 reps, 6/6+B x VN, VN, VVN, VVN, VVN, 1 reps
R/H: 6/6 x 1, 6/7 x 1 7/7 x N. N. VN, VN. 1 reps
V/G and JB gripper work
Monday
L/Press
to 700-kilkos x 8 reps (hole 3)
Seated leg curl
to stack +8 plates x 9 reps
Leg Extension
to stack +8 plates x 9 reps
V/Gripper
Last 2 sessions it's taken longer than I'd like to get into the groove
L/H: 6/6 x 2 x 1 reps, 6/6+B x VN, VN, VVN, VVN, VVN, 1 reps
R/H: 6/6 x 1, 6/7 x 1 7/7 x N. N. VN, VN. 1 reps
Wednesday, 2 September 2015
Tuesday and Wednesday 2nd September 2015
Tuesday
Rolling Thunder
to
L/H: 127.5-kilos x 3, 4, 3 reps
R/H: 135-kilos x 3, 3, 3 reps
Wednesday
LPD
to stack +7 plates x 8 reps
Close Grip Bench
to 140-kilos x 1 (slow), 1 (fast), 2 fast and 2 fast
1 Arm Dumbbell Row
to 80-kilos x 8 reps
Rolling Thunder
to
L/H: 127.5-kilos x 3, 4, 3 reps
R/H: 135-kilos x 3, 3, 3 reps
Wednesday
LPD
to stack +7 plates x 8 reps
Close Grip Bench
to 140-kilos x 1 (slow), 1 (fast), 2 fast and 2 fast
1 Arm Dumbbell Row
to 80-kilos x 8 reps
Tuesday, 1 September 2015
Friday and Monday 1st of August 2015
Friday
JB and Vulcan Gripper work
Monday
Trained at home
Seated press in rack
to 107-kilos x 4 reps
Curls using thick bar
to 50-kilos x 8 reps
Vulcan
to
L/H: 6/6 x VVN, 1, 1, 1, 1, 1, VVN, 1 reps
R/H: 7/7 x F, VVN, 4 x 1 reps, VN
JB and Vulcan Gripper work
Monday
Trained at home
Seated press in rack
to 107-kilos x 4 reps
Curls using thick bar
to 50-kilos x 8 reps
Vulcan
to
L/H: 6/6 x VVN, 1, 1, 1, 1, 1, VVN, 1 reps
R/H: 7/7 x F, VVN, 4 x 1 reps, VN
Wednesday, 26 August 2015
Wednesday 26th August 2015
Wednesday
In gym before 8am and done by 9am
Power squat machine
to 325-kilos x 6 reps
Seated leg curls
to stack + 8 plates r/p
Leg extension
to stack + 8 plates
In gym before 8am and done by 9am
Power squat machine
to 325-kilos x 6 reps
Seated leg curls
to stack + 8 plates r/p
Leg extension
to stack + 8 plates
Tuesday, 25 August 2015
Tuesday 25th August 2015
Tuesday
Rolling Thunder
L/H: 126.25-kilos x 5, 5, 5 reps
R/H: to 132.5-kilos x 4, 4, 5 reps
Rolling Thunder
L/H: 126.25-kilos x 5, 5, 5 reps
R/H: to 132.5-kilos x 4, 4, 5 reps
Monday, 24 August 2015
Monday 24th August 2015
Monday
Seated Press
to 105-kilos x 6 reps
Hammer DB Curls
to 55-kilos @ x 8 reps
TPD
to 16p x 8 reps
all s/s with
V/Gripper
to
L/H: 6/6 x VN, VN, VN, F, VN reps
R/H: 7/7 x 1, 1, N, 1, F, 1 reps
Seated Press
to 105-kilos x 6 reps
Hammer DB Curls
to 55-kilos @ x 8 reps
TPD
to 16p x 8 reps
all s/s with
V/Gripper
to
L/H: 6/6 x VN, VN, VN, F, VN reps
R/H: 7/7 x 1, 1, N, 1, F, 1 reps
Wednesday, 19 August 2015
Tuesday and Wednesday 19th August 2015
Tuesday
R/Thunder
L/H: to 126.25-kilos x 3 x 4 reps
R/H: to 132,5-kilos x 2 x 3 and 1 x 5 reps
Wednesday
late due to faffing around sorting out broadband issue
Iso Rows
to 120-kilos x 6 reps a side (1 at a time)
s/s
CG bench
to 140-kilos x 1, 1, 2 reps (more next time)
V handle pulldowns
to stack x 8 reps
R/Thunder
L/H: to 126.25-kilos x 3 x 4 reps
R/H: to 132,5-kilos x 2 x 3 and 1 x 5 reps
Wednesday
late due to faffing around sorting out broadband issue
Iso Rows
to 120-kilos x 6 reps a side (1 at a time)
s/s
CG bench
to 140-kilos x 1, 1, 2 reps (more next time)
V handle pulldowns
to stack x 8 reps
Monday, 17 August 2015
Friday thru Monday 17th August 2015
Friday
TSG work
wasn't happy with how it went
Monday
Seated leg curls
to stack +7p x 10 reps (previous sets x 8 reps)
Leg press
to 700-kilos x 8 reps - heavy
Leg ext
to stack +7 plates x 8 reps
V/Gripper
to
L/H: 6/6 x 3 x 1 reps, 6/6 +band x VVN, VN, VN
R/H: 6/6 x 1. 6/7 x 1, 7/7 x 1 and 7/7 +band x 1, VN, VN
TSG work
wasn't happy with how it went
Monday
Seated leg curls
to stack +7p x 10 reps (previous sets x 8 reps)
Leg press
to 700-kilos x 8 reps - heavy
Leg ext
to stack +7 plates x 8 reps
V/Gripper
to
L/H: 6/6 x 3 x 1 reps, 6/6 +band x VVN, VN, VN
R/H: 6/6 x 1. 6/7 x 1, 7/7 x 1 and 7/7 +band x 1, VN, VN
Wednesday, 12 August 2015
Closing a No 4 Ironmind Gripper - again...
Closing a No 4 Ironmind Gripper - again...
So how do I go about it. Well one place to start is to look at what I did before. So, thinking back, I recall some heavy grip machine work. I did so-called over crushes and BNF's (bounce force negatives) and finally I trained with another grip freak. I also had a much larger selection of TSG (torsion spring grippers) to play with. So...
Grip machine
I looked into this. At the moment I wanna 'slide' type and a cheap ones too light weight (64-kiulos max - shit for a two handed lift (negatives with one) and the heavy duty expensive model is £240!! I'm not sure I wanna pay that.
Over crushes
I've the JB and Vulcan to practise over-crushes on. I'll introduce these once the 3.5 is getting closed regularly. Once a week if I train it properly as these are hard to recover from and do the other work needed.
BNF's
See over-crushes.
Grip freak
No one local is even close and or available as far as I know lol
Volume
I have what is essentially a light day. At the moment, for me, that's warming up and the multiple rep sets (more so my right at the mo but soon with my left instead of singles) using an Ironmind CoC 3 gripper
After this all gets a-rolling it's a matter of application and progression. Adding rubber bands to the Vulcan, having a broad range of (as far as it's worth) calibrated grippers and a good pinch of desire.
So how do I go about it. Well one place to start is to look at what I did before. So, thinking back, I recall some heavy grip machine work. I did so-called over crushes and BNF's (bounce force negatives) and finally I trained with another grip freak. I also had a much larger selection of TSG (torsion spring grippers) to play with. So...
Grip machine
I looked into this. At the moment I wanna 'slide' type and a cheap ones too light weight (64-kiulos max - shit for a two handed lift (negatives with one) and the heavy duty expensive model is £240!! I'm not sure I wanna pay that.
Over crushes
I've the JB and Vulcan to practise over-crushes on. I'll introduce these once the 3.5 is getting closed regularly. Once a week if I train it properly as these are hard to recover from and do the other work needed.
BNF's
See over-crushes.
Grip freak
No one local is even close and or available as far as I know lol
Volume
I have what is essentially a light day. At the moment, for me, that's warming up and the multiple rep sets (more so my right at the mo but soon with my left instead of singles) using an Ironmind CoC 3 gripper
After this all gets a-rolling it's a matter of application and progression. Adding rubber bands to the Vulcan, having a broad range of (as far as it's worth) calibrated grippers and a good pinch of desire.
Wednesday 12th August 2015
Wednesday
Seated press
to 105-kilkos x 8 reps
Hammer db curls
to 45-kilos @ hand x 8 reps
TPD
to 15p (no belt used) x 8 reps
Behind the back wrist curls (more finger rolls)
to 120-kilos x 8 reps, 130-kilos messy
Seated press
to 105-kilkos x 8 reps
Hammer db curls
to 45-kilos @ hand x 8 reps
TPD
to 15p (no belt used) x 8 reps
Behind the back wrist curls (more finger rolls)
to 120-kilos x 8 reps, 130-kilos messy
Tuesday, 11 August 2015
Tuesday 11th August 2015
Tuesday
The plan was to do a bit , more volume work on the RT as this is the approach that seems to be favored by the better RT lifters. BUT... damn my weights are heavy compared to the gyms Cassell weights. I'd be told they are under but the difference that made today was huge. Hence adjustments*
Rolling Thunder
warm ups with 60-kilos x 8 reps @, 100-kilos x 3 reps @ then
L/H: 131.25-kilos x fail*, 126.25-kilos x 3, 3, 3 and 6 (!) reps
R/H: 136.25-kilos x fail*, 131.25-kilos x 3, 4, 4, 4
The plan was to do a bit , more volume work on the RT as this is the approach that seems to be favored by the better RT lifters. BUT... damn my weights are heavy compared to the gyms Cassell weights. I'd be told they are under but the difference that made today was huge. Hence adjustments*
Rolling Thunder
warm ups with 60-kilos x 8 reps @, 100-kilos x 3 reps @ then
L/H: 131.25-kilos x fail*, 126.25-kilos x 3, 3, 3 and 6 (!) reps
R/H: 136.25-kilos x fail*, 131.25-kilos x 3, 4, 4, 4
Monday, 10 August 2015
Friday thru Monday 10th August
Friday
Gripper work
Sat and Sun
Birthday stuff lol
Monday
LPD
to stack +7p x 8 reps.
CG Bench
to `150-kilos x 3 x 1 reps - no elbow sleeves
Low Rows
to stack x 15 reps
all s/s with
V/Gripper (good session)
to
L/H: 6/6 x 5 x 1 reps, 6/7 x VN
R/H: 7/7 x 4 x 1 reps 7/8 x N
Gripper work
Sat and Sun
Birthday stuff lol
Monday
LPD
to stack +7p x 8 reps.
CG Bench
to `150-kilos x 3 x 1 reps - no elbow sleeves
Low Rows
to stack x 15 reps
all s/s with
V/Gripper (good session)
to
L/H: 6/6 x 5 x 1 reps, 6/7 x VN
R/H: 7/7 x 4 x 1 reps 7/8 x N
Wednesday, 5 August 2015
Wednesday 5th August 2015
Wednesday
P/Squat machine
to 320-kilos x 6 reps (all sets x 6 reps)
Seated Leg Curl
to stack + 3 p x 8 reps
L/Extension
stack x 8 reps, +3p x 8 reps (would have done another except some newbs stripped it)
all s/s with
R/Thunder (for the change)
60-kilos x 8 reps @, 100-kilos x 3 reps @
L/H: 130-kilos x 3 x 3 reps
R/H: 135-kilos x 3 x 3 reps
P/Squat machine
to 320-kilos x 6 reps (all sets x 6 reps)
Seated Leg Curl
to stack + 3 p x 8 reps
L/Extension
stack x 8 reps, +3p x 8 reps (would have done another except some newbs stripped it)
all s/s with
R/Thunder (for the change)
60-kilos x 8 reps @, 100-kilos x 3 reps @
L/H: 130-kilos x 3 x 3 reps
R/H: 135-kilos x 3 x 3 reps
Tuesday, 4 August 2015
Tuesday 4th August 2015
Tuesday
TSG Gripper work - volume
Zero warm ups. Just straight in. Knuckles popped on first set. I had done a couple of CCS (with actual card) closes for a guest earlier.
L/H: 1, 3, 2, 2, 1+VVN, 1
R/H: 1, 5 x 5, 4 reps
Next TSG will be Vulcan warm ups and hen a few singles with a 3.5 R/H
TSG Gripper work - volume
Zero warm ups. Just straight in. Knuckles popped on first set. I had done a couple of CCS (with actual card) closes for a guest earlier.
L/H: 1, 3, 2, 2, 1+VVN, 1
R/H: 1, 5 x 5, 4 reps
Next TSG will be Vulcan warm ups and hen a few singles with a 3.5 R/H
Monday, 3 August 2015
Monday 3rd August 2015
Monday
Struggling, as expected, post competition. The usual tiredness and putting enough food in (so feeling as I ought to when I did what I'm supposed to). But... Grippers and I are still getting along real well ha ha I also took my foot off the gas for a day or two hence reps
Seated Press
60-kilos x 12 reps, 80-kilos x 10 reps, 100-kilos x 10 reps
s/s
Hammer db curls
12.5-kilos @ x 15 reps, 22/5-kilos @ x 15 reps (pump), 32.5-kilos @ x 10 reps
TPD (bar then rope handles)
8p x 10 reps, 11p x 10 reps 8p x 10 reps, 11p x 10 reps
all s/s with
Vulcan
B/H: 1/1 x 8 reps, 3/3 x 3 reps, 5/5 x 1 reps
L/H: 5/6 x 1 reps, 6/6 x 4 x 1 reps
R/H: 6/6 x 1 rep, 6/7 x 1 rep, 7/7 x VN, VVN, F (hit the wall).
Struggling, as expected, post competition. The usual tiredness and putting enough food in (so feeling as I ought to when I did what I'm supposed to). But... Grippers and I are still getting along real well ha ha I also took my foot off the gas for a day or two hence reps
Seated Press
60-kilos x 12 reps, 80-kilos x 10 reps, 100-kilos x 10 reps
s/s
Hammer db curls
12.5-kilos @ x 15 reps, 22/5-kilos @ x 15 reps (pump), 32.5-kilos @ x 10 reps
TPD (bar then rope handles)
8p x 10 reps, 11p x 10 reps 8p x 10 reps, 11p x 10 reps
all s/s with
Vulcan
B/H: 1/1 x 8 reps, 3/3 x 3 reps, 5/5 x 1 reps
L/H: 5/6 x 1 reps, 6/6 x 4 x 1 reps
R/H: 6/6 x 1 rep, 6/7 x 1 rep, 7/7 x VN, VVN, F (hit the wall).
Monday, 27 July 2015
Monday 27th July 2015
Monday
In dire need of a lay down. Not helped by a 4.40 wake up.
Close Grip Bench
to 165-kilos x 1 rep. Heaviest in a while.
Lat Pulldowns (hard machine)
to 19p x 8 reps. Lower back twinged so knocked it on the head there.
Rolling Thunder
to 140-kilos x 1 rep each. Trid 160-kilos, 155-kilos x and 150-kilos all failed. Dropped back to 140-kilos x 1 left and 3 reps right and what a strain they were lol.
In dire need of a lay down. Not helped by a 4.40 wake up.
Close Grip Bench
to 165-kilos x 1 rep. Heaviest in a while.
Lat Pulldowns (hard machine)
to 19p x 8 reps. Lower back twinged so knocked it on the head there.
Rolling Thunder
to 140-kilos x 1 rep each. Trid 160-kilos, 155-kilos x and 150-kilos all failed. Dropped back to 140-kilos x 1 left and 3 reps right and what a strain they were lol.
Sunday, 26 July 2015
Thursday thru Sunday 26th July 2015
Thursday
Gripper work
to CoC 3
L/H: 10 x 1 reps
R/H: 1, 2, 4, 3, 3, 4. 3. 4. 3. 2 (10 sets)
Friday
Pick axe work
3 singles at the working weight = pain
Stub
1 good rep with the max
Saturday
Nada
Sunday
2 hand pinch
Hit the wall and couldn't pull a single rep with my usual planned working weight. I'll take this as a sign of over training which is ok. I bench and pull tomorrow and that's it until competition day. Rest, stretch and recover.
Gripper work
to CoC 3
L/H: 10 x 1 reps
R/H: 1, 2, 4, 3, 3, 4. 3. 4. 3. 2 (10 sets)
Friday
Pick axe work
3 singles at the working weight = pain
Stub
1 good rep with the max
Saturday
Nada
Sunday
2 hand pinch
Hit the wall and couldn't pull a single rep with my usual planned working weight. I'll take this as a sign of over training which is ok. I bench and pull tomorrow and that's it until competition day. Rest, stretch and recover.
Wednesday, 22 July 2015
Monday, 20 July 2015
Monday 20th July 2015
Monday
P/squat
to 325-kilos x 6 reps
Seated l/curl
to +7 x 12 reps
L/Press
to 700-kilos x 10 reps H2
L/Ext
to +7 x 12 reps
P/squat
to 325-kilos x 6 reps
Seated l/curl
to +7 x 12 reps
L/Press
to 700-kilos x 10 reps H2
L/Ext
to +7 x 12 reps
Saturday, 18 July 2015
Friday 17th July 2015
Friday
2 hand pinch
to 112.7 x 4 x 1 reps
CoC 3 (2nd time of doing any gripper work in weeks)
to 5 reps right handed and VVN left.
2 hand pinch
to 112.7 x 4 x 1 reps
CoC 3 (2nd time of doing any gripper work in weeks)
to 5 reps right handed and VVN left.
Wednesday, 15 July 2015
Wednesday 15th July 2015
Wednesday
Lat Pulldown
to stack + 7 stacker plates x 10 reps
Close grip bench
to 160-kilos x 1 rep (more there for another day)
Low rows
1 set only - stack x 15 reps
Knackered after (blood sugar)
Lat Pulldown
to stack + 7 stacker plates x 10 reps
Close grip bench
to 160-kilos x 1 rep (more there for another day)
Low rows
1 set only - stack x 15 reps
Knackered after (blood sugar)
Tuesday, 14 July 2015
Monday 13th July 2015
Monday
MHDL
Awful. Not a good lift for me
Seated press
to 110-kilos x 4 reps
Hammer DB Curls
to 55-kilos x 6 reps
TPD
to 17p x 6 reps
Bwt 283lbs
MHDL
Awful. Not a good lift for me
Seated press
to 110-kilos x 4 reps
Hammer DB Curls
to 55-kilos x 6 reps
TPD
to 17p x 6 reps
Bwt 283lbs
Sunday, 12 July 2015
Friday 10th July 2015
Friday
Stub work - volume
2 hand pinch
My right wrist is still (today being Sunday) aching after the heavy axe work on Tuesday. I'll have to limit this now to one session a week. That said it was HEAVY (close to the record). On other matters I've been especially tired these last few days so the need to drive myself onwards has been paramount. Friday's session was a good example. Dog tired, feeling run down and so on yet when the time came the tired dog becomes a feral beast and wants to tear shit up.
Stub work - volume
2 hand pinch
My right wrist is still (today being Sunday) aching after the heavy axe work on Tuesday. I'll have to limit this now to one session a week. That said it was HEAVY (close to the record). On other matters I've been especially tired these last few days so the need to drive myself onwards has been paramount. Friday's session was a good example. Dog tired, feeling run down and so on yet when the time came the tired dog becomes a feral beast and wants to tear shit up.
Wednesday, 8 July 2015
Tuesday and Wednesday 8th July 2015
Tuesday
Axe work
Stub work
2HP work
to 16 x 1 with weight.
Wednesday
P/squat
to 322.5-kilos x 6 reps
L/Press
to full frame x 10 reps (hole 1)
Seated l/curl
to stack +7 stacker plates x 8 reps
L/ext
to stack +7 stacker plates x 8 reps
Axe work
Stub work
2HP work
to 16 x 1 with weight.
Wednesday
P/squat
to 322.5-kilos x 6 reps
L/Press
to full frame x 10 reps (hole 1)
Seated l/curl
to stack +7 stacker plates x 8 reps
L/ext
to stack +7 stacker plates x 8 reps
Monday, 6 July 2015
Monday 6th July 2015
Monday
Grumpy as due to the council and my printer being dicks
Iso P/downs
to 80-kilos x 6 reps @
Smith CGBP
to 150-kilos x 2 x 1 reps
Meat Hook DL
One hand d/l with hook grip
180-kilos x 3 x 1 reps
MDB
3 x 1 reps
Grumpy as due to the council and my printer being dicks
Iso P/downs
to 80-kilos x 6 reps @
Smith CGBP
to 150-kilos x 2 x 1 reps
Meat Hook DL
One hand d/l with hook grip
180-kilos x 3 x 1 reps
MDB
3 x 1 reps
Saturday, 4 July 2015
Thursday and Friday 3rd July 2015
Thursday
Volume work (woke up Friday with right wrist aching so it must have been ok)
Pick axe work
Stub work
Friday
2 hand pinch
warmed up with 92.7-kilos (nothing lighter) 2 x 1 reps, 97.7-kilos x 1 x 2 then 102.7-kilos x 2, 2, 2, 3, 3, 4, 2, 3 (4 may well be my best at this weight)
Volume work (woke up Friday with right wrist aching so it must have been ok)
Pick axe work
Stub work
Friday
2 hand pinch
warmed up with 92.7-kilos (nothing lighter) 2 x 1 reps, 97.7-kilos x 1 x 2 then 102.7-kilos x 2, 2, 2, 3, 3, 4, 2, 3 (4 may well be my best at this weight)
Wednesday, 1 July 2015
Wednesday 1st July 2015
Wednesday
Seated Press
to 107.5-kilos x 4 reps
Hammer db curls
to 60-kilos a hand x 8 reps
TPD (on harder lat machine)
to 15p x 8 reps (other sets 10 reps) eqv to 17p on easy machine
Seated Press
to 107.5-kilos x 4 reps
Hammer db curls
to 60-kilos a hand x 8 reps
TPD (on harder lat machine)
to 15p x 8 reps (other sets 10 reps) eqv to 17p on easy machine
Tuesday, 30 June 2015
Monday 29th June 2015
Monday pm
Pick axe to the rear
Stub work
2 hand pinch
20 reps made up of 1's and 2's with 5-kilos more than Fridays 2nd session
Pick axe to the rear
Stub work
2 hand pinch
20 reps made up of 1's and 2's with 5-kilos more than Fridays 2nd session
Monday, 29 June 2015
Friday and Monday 29th June 2015
Friday
2 hand pinch
Just awful. So much so I went away and came back and did it again
Monday
Meat Hook D/Lift
DOTBDL
to save my hands I switched to this and worked top 200-kilos x 3 x 1 reps
After I noticed I'd ripped my shorts. They got a lot worse before I left lol.
L/Press
to full x 5+5 reps
Seated Leg Curl
to stack + 7 plates x 8 r/p reps
L/Ext
stack x 8 reps, stack + 7 plates x 3 reps then the cable snapped
Take me outside n shoot me after. Not happy with where I think I'm at at the mo training wise.
2 hand pinch
Just awful. So much so I went away and came back and did it again
Monday
Meat Hook D/Lift
DOTBDL
to save my hands I switched to this and worked top 200-kilos x 3 x 1 reps
After I noticed I'd ripped my shorts. They got a lot worse before I left lol.
L/Press
to full x 5+5 reps
Seated Leg Curl
to stack + 7 plates x 8 r/p reps
L/Ext
stack x 8 reps, stack + 7 plates x 3 reps then the cable snapped
Take me outside n shoot me after. Not happy with where I think I'm at at the mo training wise.
Wednesday, 24 June 2015
Wednesday 24th June 2015
Wednesday
Lat Pulldowns
to stack +7 stacker plates x 8 reps
Close Grip Bench
to 145-kilos x 3 x 1 reps
Stiff (ish) leg deadlifts
to 180-kilos x F
Bwt: 19st 12lbs
Lat Pulldowns
to stack +7 stacker plates x 8 reps
Close Grip Bench
to 145-kilos x 3 x 1 reps
Stiff (ish) leg deadlifts
to 180-kilos x F
Bwt: 19st 12lbs
Tuesday, 23 June 2015
Tuesday 23rd June 2015
Tuesday
Another strange today with me dizzy in the supermarket and sitting down outside. Training this morning ok but not feeling great this afternoon. Stomach?? Not properly cooked lamb for lunch yesterday?
Weaver stick work
Stub work
Another strange today with me dizzy in the supermarket and sitting down outside. Training this morning ok but not feeling great this afternoon. Stomach?? Not properly cooked lamb for lunch yesterday?
Weaver stick work
Stub work
Monday, 22 June 2015
Monday 22nd June 2015
Monday
Woke at obscene o'clock / aka 'the witching hour' (before 4am). Had breakfast before five and a nap after. Whether that had any baring on my gym work I don't know but damn and blast it was a hard session. Huffing and puffing throughout and a touch nauseous too. If I get up that early again I'll squeeze in more food.
Meat Hook deadlift.
Awful and more skin tearing
Seated Press
to 105-kilos x 4 reps.
Hammer db curls
stopped at 45-kilos a side. Need to go heavier.
TPD
to 16p x 6 reps (sleeves on)
Pissed off so did the following:
EZ Curl bar + 5-kilos x 50 reps and TPD 6p x 40 and 30 reps
Woke at obscene o'clock / aka 'the witching hour' (before 4am). Had breakfast before five and a nap after. Whether that had any baring on my gym work I don't know but damn and blast it was a hard session. Huffing and puffing throughout and a touch nauseous too. If I get up that early again I'll squeeze in more food.
Meat Hook deadlift.
Awful and more skin tearing
Seated Press
to 105-kilos x 4 reps.
Hammer db curls
stopped at 45-kilos a side. Need to go heavier.
TPD
to 16p x 6 reps (sleeves on)
Pissed off so did the following:
EZ Curl bar + 5-kilos x 50 reps and TPD 6p x 40 and 30 reps
Sunday, 21 June 2015
Thursday, 18 June 2015
Wednesday 17th June 2015
Wednesday
P/Squat
to 320-kilos x 6 reps
L/Press
t0 705-kilos x 8 reps
Seated Leg Curls
to stack + 6 plates x 8 reps
Leg Extto stack x 16 reps
Also did 10 x 10 'you go, I go' ez bar curls (just the bar) for the rehab (for him) with a gym member. I forgot it'd been 2 weeks = legs hard lol
P/Squat
to 320-kilos x 6 reps
L/Press
t0 705-kilos x 8 reps
Seated Leg Curls
to stack + 6 plates x 8 reps
Leg Extto stack x 16 reps
Also did 10 x 10 'you go, I go' ez bar curls (just the bar) for the rehab (for him) with a gym member. I forgot it'd been 2 weeks = legs hard lol
Tuesday, 16 June 2015
Tuesday 16th June 2015
Tuesday
Weaver stick work
Using axe with weight added.
Stub work
Set up as per facebook photos.
Weaver stick work
Using axe with weight added.
Stub work
Set up as per facebook photos.
Monday, 15 June 2015
Monday 15th June 2015
Monday
More fun with the index finger skin... the joy.
Meat Hook Deadlifts
to 20-kilos more than last time. It seemed every fail was matched by a success so: 1, F, 1, F, 1, F, etc to 6 x 1 reps
CG Bench
to 140-kilos x 4 x 1 reps with a slight pause
LPD
to stack + 3 plates x 8 reps
Bwt 19st 7lbs
More fun with the index finger skin... the joy.
Meat Hook Deadlifts
to 20-kilos more than last time. It seemed every fail was matched by a success so: 1, F, 1, F, 1, F, etc to 6 x 1 reps
CG Bench
to 140-kilos x 4 x 1 reps with a slight pause
LPD
to stack + 3 plates x 8 reps
Bwt 19st 7lbs
Wednesday, 10 June 2015
Wednesday 10th June 2015
Wednesday
More meat hook work to condition my hands. Needed as I tore skin on botrh index fingers. Ouch
MHDL
to 170-kilos x 12 x 1 reps - volume approach
Seated Press
to 100-kilos x 4 reps no sleeves
Hammer curls
to 42.5-kilos x 12 reps
TPD
no sleeves to to 123 x 12 r/p reps - pumped
Kept the rest of the workout simple so as to use all my energy where I want it.
Bwt 19st 7.5lbs
More meat hook work to condition my hands. Needed as I tore skin on botrh index fingers. Ouch
MHDL
to 170-kilos x 12 x 1 reps - volume approach
Seated Press
to 100-kilos x 4 reps no sleeves
Hammer curls
to 42.5-kilos x 12 reps
TPD
no sleeves to to 123 x 12 r/p reps - pumped
Kept the rest of the workout simple so as to use all my energy where I want it.
Bwt 19st 7.5lbs
Tuesday, 9 June 2015
Tuesday 9th June 2015
Tuesday
Weaver stick work
using an axe with added weight via Ironmind loops and a clip
+2.5-kilos x 3 x 1 reps, +3.75-kilos x 2 x 1 both hands and 1 x 1 right hand
Stub work
I'm using an M6 eye bolt (screw fitting - which hurts lol) using suede pad for overload
pin +15-kilos x 2 x 1 reps, then x 2 left and 3 reps right, +17.5-kilos x 1 rep r/h, +18.75-kilos x 1 rep
MeatHook deadlift.
Mostly conditioning of my hands as they and my lower back are sore.
to 170-kilos x a few attempts. I'm looking for the sweet spot on my hands, which style to use for foot position and so on.
Weaver stick work
using an axe with added weight via Ironmind loops and a clip
+2.5-kilos x 3 x 1 reps, +3.75-kilos x 2 x 1 both hands and 1 x 1 right hand
Stub work
I'm using an M6 eye bolt (screw fitting - which hurts lol) using suede pad for overload
pin +15-kilos x 2 x 1 reps, then x 2 left and 3 reps right, +17.5-kilos x 1 rep r/h, +18.75-kilos x 1 rep
MeatHook deadlift.
Mostly conditioning of my hands as they and my lower back are sore.
to 170-kilos x a few attempts. I'm looking for the sweet spot on my hands, which style to use for foot position and so on.
Monday, 8 June 2015
Friday and Monday 8th June 2015
Friday
2 hand pinch
to 113.2-kilos but not happy with effort.
Monday
all comp training from this point forward. Waiting on 'meat hooks' (arrived while I was out) so...
1-inch LGC v-bar
to 150-kilos a hand x 3 x 1 reps (took extra attempt on the right)
Partial deadlifts - 4-inch minimum as per meat hook lift
to 300-kilos x 3 x 1 reps (of 4 attempts) = dizzy
Seated Leg Curls
to 19p stack +5p x 8 reps
Bwt 19st 7lbs
2 hand pinch
to 113.2-kilos but not happy with effort.
Monday
all comp training from this point forward. Waiting on 'meat hooks' (arrived while I was out) so...
1-inch LGC v-bar
to 150-kilos a hand x 3 x 1 reps (took extra attempt on the right)
Partial deadlifts - 4-inch minimum as per meat hook lift
to 300-kilos x 3 x 1 reps (of 4 attempts) = dizzy
Seated Leg Curls
to 19p stack +5p x 8 reps
Bwt 19st 7lbs
Wednesday, 3 June 2015
Tuesday and Wednesday 3rd June 2015
Tuesday
W/Roller
to 86.25-kilos x 2 x 1 reps
Wednesday
Seated Press
to 100-kilos x 2 x 4 reps
s/s
Hammer curls
to 60-kilos @ x 7 reps right (left said no lol)
Combo of rope p/downs and standard p/downs
inc one handed
W/Roller
to 86.25-kilos x 2 x 1 reps
Wednesday
Seated Press
to 100-kilos x 2 x 4 reps
s/s
Hammer curls
to 60-kilos @ x 7 reps right (left said no lol)
Combo of rope p/downs and standard p/downs
inc one handed
Tuesday, 2 June 2015
Monday 2nd June 2015
Monday
CG Bench Press
bar x 12 reps, 60-kilos x 8 reps, 100-kilos x 4, 5 and 6 reps, 120-kilos x 4 reps, 140-kilos x 1 rep (just to see)
Lat Pulldowns (hard machine)
15p x 8 reps, stack x 8 reps, +3 plates x 8 reps, +5p x 8 reps
Low Rows
16p x 15 reps, stack +3 plates x 15 reps
all s/s
Vulcan Gripper
to
L/H: 6/6 x N, F, N, N
R/H: 7/7 x N, VN, N
CG Bench Press
bar x 12 reps, 60-kilos x 8 reps, 100-kilos x 4, 5 and 6 reps, 120-kilos x 4 reps, 140-kilos x 1 rep (just to see)
Lat Pulldowns (hard machine)
15p x 8 reps, stack x 8 reps, +3 plates x 8 reps, +5p x 8 reps
Low Rows
16p x 15 reps, stack +3 plates x 15 reps
all s/s
Vulcan Gripper
to
L/H: 6/6 x N, F, N, N
R/H: 7/7 x N, VN, N
Friday, 29 May 2015
Wednesday, 27 May 2015
Wednesday 27th May 2015
Wednesday
P/Squat
to 320 x 6 reps
Leg Press
to 700-kilos x 4+2 (seat and weight adjusted made it feel harder)
Seated Leg Curls
to stack + 4 plates x 12 reps
to 320 x 6 reps
Leg Press
to 700-kilos x 4+2 (seat and weight adjusted made it feel harder)
Seated Leg Curls
to stack + 4 plates x 12 reps
Monday, 25 May 2015
Monday 25th May 2015
Monday
Strange up and down workout.
Iso Press
to 63.75-kilos a side x 3 reps (left shoulder tweak)
Hammer db curls
to 60-kilos @ x 6 very loose hard reps
Tri Pu and Pr downs
14p x 10 reps pu, 18p x 10 (belt added to hold me down) pu, 15p x 8 pr no belt. Then 12p x 10pu/10pr no belt
V/Gripper
super setted throughout as per
L/H: 5/6 x 1 easy rep, 6/6 x 1/4, 1/4, F, 5/6 x 1 rep, 6/6 x2 x 1/4 reps
R/H: 6/6 x wide (practically no set) x 1 easy rep (!!), 6/7 x 1 rep, F, F, (??), 6/6 x 1 easy rep (WTF?), 6/7 x 2 x wide reps. V confusing lol.
Strange up and down workout.
Iso Press
to 63.75-kilos a side x 3 reps (left shoulder tweak)
Hammer db curls
to 60-kilos @ x 6 very loose hard reps
Tri Pu and Pr downs
14p x 10 reps pu, 18p x 10 (belt added to hold me down) pu, 15p x 8 pr no belt. Then 12p x 10pu/10pr no belt
V/Gripper
super setted throughout as per
L/H: 5/6 x 1 easy rep, 6/6 x 1/4, 1/4, F, 5/6 x 1 rep, 6/6 x2 x 1/4 reps
R/H: 6/6 x wide (practically no set) x 1 easy rep (!!), 6/7 x 1 rep, F, F, (??), 6/6 x 1 easy rep (WTF?), 6/7 x 2 x wide reps. V confusing lol.
Saturday, 23 May 2015
Wednesday, 20 May 2015
Tuesday and Wednesday 20th May 2015
Tuesday
W/Roller
to 85-kilos x 3 x 1 reps
Wednesday
Turns out it was a draw for £500 worth of supplements... but still!! Guts at 3am held me back and made me dizzy during the workout but have settled down now.
CGBP
to 80-kilos x 12, 25 and then 18+4 hard reps (rest pause)
s/s
Iso Lever Row
to 100-kilos a side x 8 reps
Iso Mid Row
to 40-kilos a side x 8+8 (rest pause)
Nice pumps all round if drained.
W/Roller
to 85-kilos x 3 x 1 reps
Wednesday
Turns out it was a draw for £500 worth of supplements... but still!! Guts at 3am held me back and made me dizzy during the workout but have settled down now.
CGBP
to 80-kilos x 12, 25 and then 18+4 hard reps (rest pause)
s/s
Iso Lever Row
to 100-kilos a side x 8 reps
Iso Mid Row
to 40-kilos a side x 8+8 (rest pause)
Nice pumps all round if drained.
Monday, 18 May 2015
Monday 18th May 2015
Monday
So I find out TODAY that the CNP Professional stand at Bodypower had three fat handled dumbbells belonging to Glenn Ross. If you stood up with each one you won £500. I never saw them. GUTTED. But a motivator for the gym (I could be seen muttering and growling as I walked there).
DOTBDL
to 195-kilos x 1 dizzy ass rep
s/s
MDB
x 2 x 1 reps
Vulcan
to
L/H: 6/6 x 3 attempts
R/H: 7/7 x 3 attempts
Seated leg curl
to stack + 4 plates x 12 reps
Leg Extension
to stack x 12 reps
So I find out TODAY that the CNP Professional stand at Bodypower had three fat handled dumbbells belonging to Glenn Ross. If you stood up with each one you won £500. I never saw them. GUTTED. But a motivator for the gym (I could be seen muttering and growling as I walked there).
DOTBDL
to 195-kilos x 1 dizzy ass rep
s/s
MDB
x 2 x 1 reps
Vulcan
to
L/H: 6/6 x 3 attempts
R/H: 7/7 x 3 attempts
Seated leg curl
to stack + 4 plates x 12 reps
Leg Extension
to stack x 12 reps
Sunday, 17 May 2015
Wednesday, 13 May 2015
Tuesday and Wednesday 13th May 2015
Tuesday
W/Roller
to 85-kilos x 2 x 1 reps
Wednesday
Iso Press - rack in use
to 60-kilos a side x 6 reps, 62.5-kilos x 4 reps
s/s
Hammer d/b curl
to 55-kilos x 4 reps
T/Pu/Downs
to stack x 8 reps (sans sleeves) and 15 reps with sleeves
W/Roller
to 85-kilos x 2 x 1 reps
Wednesday
Iso Press - rack in use
to 60-kilos a side x 6 reps, 62.5-kilos x 4 reps
s/s
Hammer d/b curl
to 55-kilos x 4 reps
T/Pu/Downs
to stack x 8 reps (sans sleeves) and 15 reps with sleeves
Monday, 11 May 2015
Monday 11th May 2015
Monday
Late start due to kicking ass on bits and ass kicking me (iffy guts)
Close grip bench - vol
to 80-kilos x 18 reps
LPD - vol
to stack +4p x 10 reps
V/Gripper
to
L/H: 5/6 x 3 x 1 reps, 5/6 x 1/4 x 3
R/H: 6/6 x 3 x 1 reps, 6/7 x 3 x 1 reps
Late start due to kicking ass on bits and ass kicking me (iffy guts)
Close grip bench - vol
to 80-kilos x 18 reps
LPD - vol
to stack +4p x 10 reps
V/Gripper
to
L/H: 5/6 x 3 x 1 reps, 5/6 x 1/4 x 3
R/H: 6/6 x 3 x 1 reps, 6/7 x 3 x 1 reps
Saturday, 9 May 2015
Tues thru Friday 8th May 2015
Tuesday
W/Roller
to 8-kilos x 1 rep. Thought I'd torn skin
Wednesday
P/Squat
to 377.5-kilo x 2 reps (twinge in back again)
Seated Leg Curl
to stack + 4 plates x 10 reps
L/Press
to 700-kilox x 10 reps
Friday
2HP
to 110.7-kilos x 8 x 1 reps
W/Roller
to 8-kilos x 1 rep. Thought I'd torn skin
Wednesday
P/Squat
to 377.5-kilo x 2 reps (twinge in back again)
Seated Leg Curl
to stack + 4 plates x 10 reps
L/Press
to 700-kilox x 10 reps
Friday
2HP
to 110.7-kilos x 8 x 1 reps
Tuesday, 5 May 2015
Monday 4th May 2015
Monday
Seated Press
to 102.5-kilos x 4 reps, 60-kilos x 12 reps
Hammer Curls
to 50-kilos x 6 reps @ (video)
Triceps Pushdown
to stack x 12 reps
V/Gripper
to
L/H: 5/6 x VN, 1, VN, 1, VVN
R/H: 6/7 x VVN, then 2 x 1 reps
Seated Press
to 102.5-kilos x 4 reps, 60-kilos x 12 reps
Hammer Curls
to 50-kilos x 6 reps @ (video)
Triceps Pushdown
to stack x 12 reps
V/Gripper
to
L/H: 5/6 x VN, 1, VN, 1, VVN
R/H: 6/7 x VVN, then 2 x 1 reps
Monday, 4 May 2015
Friday 1st May 2015
Friday
2 Hand Pinch
to 110.7-kilos x F, F, 1, 1, F, F, 1, 1 reps
Took for more effort than it should have - then I put a belt on lol
2 Hand Pinch
to 110.7-kilos x F, F, 1, 1, F, F, 1, 1 reps
Took for more effort than it should have - then I put a belt on lol
Wednesday, 29 April 2015
Wednesday 29th April 2015
Wednesday
Decided to have a volume day. Bwt 19st 8lbs and pumps coming easy
Lat Pulldowns - hard machine
to stack + 3 plates x 8 reps
Close grip bench
to 80-kilos x 8 reps, then 2 x 16 reps.
Shay jumped in and did the same challenge as me - beating it.
Low cable rows
to stack + 3 plates x 12 reps
Decided to have a volume day. Bwt 19st 8lbs and pumps coming easy
Lat Pulldowns - hard machine
to stack + 3 plates x 8 reps
Close grip bench
to 80-kilos x 8 reps, then 2 x 16 reps.
Shay jumped in and did the same challenge as me - beating it.
Low cable rows
to stack + 3 plates x 12 reps
Tuesday, 28 April 2015
Monday, 27 April 2015
Monday 27th April 2015
Monday
And due a lay down. Damn I was done after this.
P/Squat mch
to 365-kilos x 4 reps
Leg Press
to full load x 9 reps
Seated Leg Curl
to stack + 3 plates (actually four as stack is a plate light)
V/Gripper
to
L/H: 5/6 x 3 x 1/4" and 3 x N
R/H: 6/7 x 5 of 6 x 1 reps
And due a lay down. Damn I was done after this.
P/Squat mch
to 365-kilos x 4 reps
Leg Press
to full load x 9 reps
Seated Leg Curl
to stack + 3 plates (actually four as stack is a plate light)
V/Gripper
to
L/H: 5/6 x 3 x 1/4" and 3 x N
R/H: 6/7 x 5 of 6 x 1 reps
Sunday, 26 April 2015
Friday 24th April 2015
Friday
2-hand pinch
to 107.7-kilos x 1 rep, 110.2-kilos 3 x 1, 1 x F, 5 x 1 reps (8 of 9)
2-hand pinch
to 107.7-kilos x 1 rep, 110.2-kilos 3 x 1, 1 x F, 5 x 1 reps (8 of 9)
Wednesday, 22 April 2015
Wednesday 22nd April 2015
Wednesday
Faffing about with Shelly: viz turning up on time. She didn't - off she goes. Next
Seated press
to 100-kilos x 3 x 4 reps
s/s
Hammer curls
to 50-kilos x 6 reps
T Pu Down
to stack x 8 reps, then 3/4 stack x 19 reps (as you do)
Bwt 19st 7lbs. Heaviest in a while
Faffing about with Shelly: viz turning up on time. She didn't - off she goes. Next
Seated press
to 100-kilos x 3 x 4 reps
s/s
Hammer curls
to 50-kilos x 6 reps
T Pu Down
to stack x 8 reps, then 3/4 stack x 19 reps (as you do)
Bwt 19st 7lbs. Heaviest in a while
Tuesday, 21 April 2015
Monday, 20 April 2015
Monday 20th April 2015
Monday
One of the forums I rep on, www.forum.powerbody.co.uk , has a challenge this month. As many reps as poss with 60-kilos / 132lbs. I decided today was the day (I may need to do more if someone beats me so...). A week or so ago I did 24 and my previous end of a heavy bench session best was, if I recall it well, 30. I said I thought I might do 40. I did 38 (link to follow). I rubbed some heat cream on my chest n shoulders to keep them warm and warmed up at the gym with my usual rotator cuff work. Then
Lat Pulldowns
to stack x 8 reps (for the upper back pump)
CG Bench
bar x 16 reps, 60-kilos x 8 reps, 60-kilos x 38 reps:
https://www.youtube.com/watch?feature=player_embedded&v=-iz-OVVZajI
V/Gripper
to
L/H: 5/6 x 3 x 1 reps then VN and VVN
R/H: 6/7 x 1, 7/ x F, 6/7 x 3 x 1 reps
One of the forums I rep on, www.forum.powerbody.co.uk , has a challenge this month. As many reps as poss with 60-kilos / 132lbs. I decided today was the day (I may need to do more if someone beats me so...). A week or so ago I did 24 and my previous end of a heavy bench session best was, if I recall it well, 30. I said I thought I might do 40. I did 38 (link to follow). I rubbed some heat cream on my chest n shoulders to keep them warm and warmed up at the gym with my usual rotator cuff work. Then
Lat Pulldowns
to stack x 8 reps (for the upper back pump)
CG Bench
bar x 16 reps, 60-kilos x 8 reps, 60-kilos x 38 reps:
https://www.youtube.com/watch?feature=player_embedded&v=-iz-OVVZajI
V/Gripper
to
L/H: 5/6 x 3 x 1 reps then VN and VVN
R/H: 6/7 x 1, 7/ x F, 6/7 x 3 x 1 reps
Friday, 17 April 2015
Tuesday thru Friday 17th April 2015
Tuesday
W/Roller
to 82.5-kilos x 3 x 1 reps
Wednesday
Power squat machine
to 375-kilos x 3 reps
L/Press
whole thing (700kg) x 4 reps
Seated leg curl
to not quite the stack since it broke so pin doesn't go in plate 20 +3 stacker plates x 12 r/p reps
Friday
2-hand pinch
to 107.7-kilos x 1 rep, 109.7-kilos x 2 x 1 reps, 110.2-kilos 2 x 1 reps, 1 half rep and 1 rep (4)
W/Roller
to 82.5-kilos x 3 x 1 reps
Wednesday
Power squat machine
to 375-kilos x 3 reps
L/Press
whole thing (700kg) x 4 reps
Seated leg curl
to not quite the stack since it broke so pin doesn't go in plate 20 +3 stacker plates x 12 r/p reps
Friday
2-hand pinch
to 107.7-kilos x 1 rep, 109.7-kilos x 2 x 1 reps, 110.2-kilos 2 x 1 reps, 1 half rep and 1 rep (4)
Tuesday, 14 April 2015
Monday 13th April workout No 2
Monday - pm
Two hand pinch
So, in order to 'catch up' I did a second workout. Finally able to link my phone to the gym sound system + lots of food =
to 109.2 x 3 x 1 reps, 109.7 x 3 x 1 reps, 110.2 (242+lbs) x 3 x 1 reps
Two hand pinch
So, in order to 'catch up' I did a second workout. Finally able to link my phone to the gym sound system + lots of food =
to 109.2 x 3 x 1 reps, 109.7 x 3 x 1 reps, 110.2 (242+lbs) x 3 x 1 reps
Monday, 13 April 2015
Friday thru Monday 13th April 2015
Friday
Sick as a dog. A combination of way too much sun (I work outside and had at least two lots of 2 hours when I could feel myself getting too much sun) and a stomach big had me paying far too many visits to my home loo. Ergo no training Friday (no pinch) and no work Saturday. Weak as a kitten etc. Sunday had me 90% recovered but still feeling the effects after a good hill walk. Lots of good food n rest helped.
Monday
Held back a little and no rack access + a better second half to the workout than the first
Iso Press
to 60-kilos x 4 reps
s/s
Seated alt curls + Hammer curls
10-kilos x 10 reps, 15-kilos x 10 reps / 30-kilos x 8 reps, 40-kilos x 8 reps
s/s
TPD+TPuD
8 x 8 reps, 11 x 8 reps / 16 x 8 reps, stack (with dipping chain n weights holding me on floor) x 12 reps
V/Gripper
to
L/H: 5/4 x 1 rep, 5/5 x 1 rep, 5/6 x VVN, then 2 x 1 reps 6/6 x 2 x N
R/H: 6/6 x 4 x 1 reps, 6/7 x 3 x 1 reps
Sick as a dog. A combination of way too much sun (I work outside and had at least two lots of 2 hours when I could feel myself getting too much sun) and a stomach big had me paying far too many visits to my home loo. Ergo no training Friday (no pinch) and no work Saturday. Weak as a kitten etc. Sunday had me 90% recovered but still feeling the effects after a good hill walk. Lots of good food n rest helped.
Monday
Held back a little and no rack access + a better second half to the workout than the first
Iso Press
to 60-kilos x 4 reps
s/s
Seated alt curls + Hammer curls
10-kilos x 10 reps, 15-kilos x 10 reps / 30-kilos x 8 reps, 40-kilos x 8 reps
s/s
TPD+TPuD
8 x 8 reps, 11 x 8 reps / 16 x 8 reps, stack (with dipping chain n weights holding me on floor) x 12 reps
V/Gripper
to
L/H: 5/4 x 1 rep, 5/5 x 1 rep, 5/6 x VVN, then 2 x 1 reps 6/6 x 2 x N
R/H: 6/6 x 4 x 1 reps, 6/7 x 3 x 1 reps
Monday, 6 April 2015
Friday and Monday 6th April 2015
Friday
2HP
to 108.7 x 1, 1, 1, 1, 2, 2 (rp)
Monday
Power Squat machine
to 370-kilos x 5 reps
Standing leg curl (other kit in use)
to 6p a leg x 8 reps
Leg Press
showed Elly some moves so varied mine)
200-kilos x 8 reps, 400-kilos x 8 reps, then 160-kilos x 15 reps each in 3 different positions (45 reps total)
V/Gripper
took ages to get groove on
L/H: to 6/6 x N, N, N
R/H: to 6/7 x VVN, VVN, 1, 1 + MM5 to VVN
2HP
to 108.7 x 1, 1, 1, 1, 2, 2 (rp)
Monday
Power Squat machine
to 370-kilos x 5 reps
Standing leg curl (other kit in use)
to 6p a leg x 8 reps
Leg Press
showed Elly some moves so varied mine)
200-kilos x 8 reps, 400-kilos x 8 reps, then 160-kilos x 15 reps each in 3 different positions (45 reps total)
V/Gripper
took ages to get groove on
L/H: to 6/6 x N, N, N
R/H: to 6/7 x VVN, VVN, 1, 1 + MM5 to VVN
Wednesday, 1 April 2015
Tuesday and Wednesday 1st April 2015
Tuesday
3-inch w/roller
to 80-kilos x 3 x 1 reps
Wednesday
Seated Press
to 100-kilos x 6, 4 and 4 reps
s/s
Seated alt curls
to 22.5-kilos x 6 then stood up and did 4 more reps
Hammer db curls
to 42.5-kilos x 8 alt reps
TPD
to 15p x 6 ugly ass reps so swapped to pushdowns and did 10 reps drop set, 11p x 8 reps, 8p x 10 reps
19st 6lbs seems to be steady.
3-inch w/roller
to 80-kilos x 3 x 1 reps
Wednesday
Seated Press
to 100-kilos x 6, 4 and 4 reps
s/s
Seated alt curls
to 22.5-kilos x 6 then stood up and did 4 more reps
Hammer db curls
to 42.5-kilos x 8 alt reps
TPD
to 15p x 6 ugly ass reps so swapped to pushdowns and did 10 reps drop set, 11p x 8 reps, 8p x 10 reps
19st 6lbs seems to be steady.
Monday, 30 March 2015
Monday 30th March 2015
Monday
Damn waking at 4am and so being 5-6 hours in before hitting the gym left me knackered. Still scaled at 19st 6lbs. Heaviest for a while.
CGBP
to 147.5-kilos x 2 x 1 slow ass reps then fail.
s/s
Iso P/D
weak as - only 1 set of 80-kilos a side x 6 reps.
Iso lever row
to 100-kilo x 6 reps @
s/s
V/Gripper work
took a while to get my groove 'thang' going
to
L/H: 5/6 x 1, F, 1, F
Damn waking at 4am and so being 5-6 hours in before hitting the gym left me knackered. Still scaled at 19st 6lbs. Heaviest for a while.
CGBP
to 147.5-kilos x 2 x 1 slow ass reps then fail.
s/s
Iso P/D
weak as - only 1 set of 80-kilos a side x 6 reps.
Iso lever row
to 100-kilo x 6 reps @
s/s
V/Gripper work
took a while to get my groove 'thang' going
to
L/H: 5/6 x 1, F, 1, F
Sunday, 29 March 2015
Friday 27th March 2015
Friday
2 hand pinch
to 108.2kg / 238lbs x 2 x 1 and 3 x 2 reps (video on facebook of one double set)
2 hand pinch
to 108.2kg / 238lbs x 2 x 1 and 3 x 2 reps (video on facebook of one double set)
Wednesday, 25 March 2015
Tuesday and Wednesday 25th March 2015
Tuesday
3" W/Roller
to 75-kilos x 3 x 1 reps
Wednesday
P/Squat
to 370-kilos x 4 reps
L/Press
to 650-kilos x 8 reps
Seated leg curls
to stack x cable snapping during set ha ha
so...
Lying Leg Curl
to 14p x 6 reps
3" W/Roller
to 75-kilos x 3 x 1 reps
Wednesday
P/Squat
to 370-kilos x 4 reps
L/Press
to 650-kilos x 8 reps
Seated leg curls
to stack x cable snapping during set ha ha
so...
Lying Leg Curl
to 14p x 6 reps
Sunday, 22 March 2015
Wednesday and Friday 20th March 2015
Wednesday
Close grip bench
to 142.5-kilos x 4 x 1 fast enough reps
s/s
Lat Pulldowns
to stack + 7 stacker plates x 8 reps (added a link to give me the range)
Iso-mid-row
to 60-kilos a side x 8 reps
Friday
2 hand pinch
to 107.7-kilos x 3 x 1 and 3 x 2 reps (9 total).
Close grip bench
to 142.5-kilos x 4 x 1 fast enough reps
s/s
Lat Pulldowns
to stack + 7 stacker plates x 8 reps (added a link to give me the range)
Iso-mid-row
to 60-kilos a side x 8 reps
Friday
2 hand pinch
to 107.7-kilos x 3 x 1 and 3 x 2 reps (9 total).
Tuesday, 17 March 2015
Monday, 16 March 2015
Monday16th March 2015
Monday
P/Squat machine
to 365-kilos x 4 heavy ass reps
L/Press
to 640-kilos x 8 reps
Seated L/Curl machine
to stack + 5 stacker plates x 8 reps
all s/s
Gripper work
Right hand off a bit.
L/H: V/G to 6/6 x 3 x VVN.
R/H: V/G to 7/7 x F, N. MM5 x N then JBG x 2 x 3 r/p negs (hand about 1 - 1.25-inch from the top)
P/Squat machine
to 365-kilos x 4 heavy ass reps
L/Press
to 640-kilos x 8 reps
Seated L/Curl machine
to stack + 5 stacker plates x 8 reps
all s/s
Gripper work
Right hand off a bit.
L/H: V/G to 6/6 x 3 x VVN.
R/H: V/G to 7/7 x F, N. MM5 x N then JBG x 2 x 3 r/p negs (hand about 1 - 1.25-inch from the top)
Saturday, 14 March 2015
Friday 13th (PM) March 2015
Friday pm
2 hand pinch workout
I wrote a reference to Kody Burn's unofficial 280lbs lift on the gym wall. Get that beat!
set up + 84.5-kilos (236lbs total - next leg is 240) x 6 x 1, 1 x F and then 2 x 1 reps
Friday, 13 March 2015
Friday 13th March 2015
Friday
First things first. Brought a 100 year old book (1915) by Bernarr MacFadden plus some other bits for a tenner. Weighed myself and I've added 3lbs since last week!!
Seated BB press in rack
to 105-kiulos x 4 reps
Seated dumbbell curls
to 17.5-kilos a side x 8 reps (arms feel bigger than last week)
Hammer curls
to 40-kilo alt a side x 8 reps
TPD
to 15p x 8 reps - no added weigh to hold me down
First things first. Brought a 100 year old book (1915) by Bernarr MacFadden plus some other bits for a tenner. Weighed myself and I've added 3lbs since last week!!
Seated BB press in rack
to 105-kiulos x 4 reps
Seated dumbbell curls
to 17.5-kilos a side x 8 reps (arms feel bigger than last week)
Hammer curls
to 40-kilo alt a side x 8 reps
TPD
to 15p x 8 reps - no added weigh to hold me down
Wednesday, 11 March 2015
Wednesday 11th March 2015
Wednesday
CG Bench (in rack)
to 140-kilos x 4 x 1 speed reps. Much better than last week
Iso P/down
to 80-kilos per side x 2 x 6 reps
Cable row
stack x 15 reps, +3 stacker plates x 12 reps
CG Bench (in rack)
to 140-kilos x 4 x 1 speed reps. Much better than last week
Iso P/down
to 80-kilos per side x 2 x 6 reps
Cable row
stack x 15 reps, +3 stacker plates x 12 reps
Tuesday, 10 March 2015
Friday and Sunday 8th March 2015
Friday
2HP
to 107.2 x a few singles. Could have been better.
Sunday (funeral tomorrow)
P/Squat
to 360-kilos x 5 reps
L/Press
to 630-kilos x 8 reps
Seated leg curls
to stack + 4 stacker plates x 10 reps
V/Gripper (+MM5)
to
L/H: 6/5 x VVN, VN, 5/6 x 1E, 6/5 x 1E, 6/6 x 2 x VN
R/H: MM5 x TnG, VN, VN, VN
2HP
to 107.2 x a few singles. Could have been better.
Sunday (funeral tomorrow)
P/Squat
to 360-kilos x 5 reps
L/Press
to 630-kilos x 8 reps
Seated leg curls
to stack + 4 stacker plates x 10 reps
V/Gripper (+MM5)
to
L/H: 6/5 x VVN, VN, 5/6 x 1E, 6/5 x 1E, 6/6 x 2 x VN
R/H: MM5 x TnG, VN, VN, VN
Wednesday, 4 March 2015
Tuesday and Wednesday 4th March 2015
Tuesday
W/Roller
to 72.5-kiulos x 3 x 1 reps
Wednesday
Lacking in proper focus. Get you f'kin head on!!
Iso Press
to 67.5-kilos a side x F (left shoulder doesn't like me), dropped to 65 and got two.
Seated dumbbell curls (all done for change of pace)
7.5-kilos x 15 reps, 12.5-kilos x 15 reps, 17.5-kilos x 12 reps
s/s
Hammer curls
30-kilos @ x 8 reps,
s/s
Concentration Curls
12.5-kilos x 15 reps @
Overhead cable rope tricep extensions
7p x 12 reps, 10p x 12 reps, 12p x 12 hard reps
Called it a day. Faffing about.
W/Roller
to 72.5-kiulos x 3 x 1 reps
Wednesday
Lacking in proper focus. Get you f'kin head on!!
Iso Press
to 67.5-kilos a side x F (left shoulder doesn't like me), dropped to 65 and got two.
Seated dumbbell curls (all done for change of pace)
7.5-kilos x 15 reps, 12.5-kilos x 15 reps, 17.5-kilos x 12 reps
s/s
Hammer curls
30-kilos @ x 8 reps,
s/s
Concentration Curls
12.5-kilos x 15 reps @
Overhead cable rope tricep extensions
7p x 12 reps, 10p x 12 reps, 12p x 12 hard reps
Called it a day. Faffing about.
Monday, 2 March 2015
Monday 2nd March 2015
Monday
Little bit of a neck and shoulder tweak.
C G Bench Press (rack)
to 140-kilos x 3 x 1 reps
s/s
LPD
to stack +7p x 2 x 8 reps (added a link to extend cable so as to stop the weight stack hitting the top)
Low cable row
stack x 2 x 12 reps (2nd set v strict)
V/Gripper
to
L/H: 6/6 x N, N, F, VVN
R/H: 6/7 x 1 rep, 7/7 x N, N, VVN
Little bit of a neck and shoulder tweak.
C G Bench Press (rack)
to 140-kilos x 3 x 1 reps
s/s
LPD
to stack +7p x 2 x 8 reps (added a link to extend cable so as to stop the weight stack hitting the top)
Low cable row
stack x 2 x 12 reps (2nd set v strict)
V/Gripper
to
L/H: 6/6 x N, N, F, VVN
R/H: 6/7 x 1 rep, 7/7 x N, N, VVN
Thursday, 26 February 2015
Thursday 26th February 2015
Thursday
Might have some errands tomorrow so...
Two hand pinch
Every one of the last few workouts I'm thinking '130kg'. A little bit of visualization.
to 106.2kg x 1, then 5 x 2 reps (a very good workout)
Might have some errands tomorrow so...
Two hand pinch
Every one of the last few workouts I'm thinking '130kg'. A little bit of visualization.
to 106.2kg x 1, then 5 x 2 reps (a very good workout)
Wednesday, 25 February 2015
Tuesday and Wednesday 25th February 2015
Tuesday
W/Roller (3inch)
to 71.25-kilos x 3 x 1 reps
Wednesday
Loosened up my tight back then...
P/Squat machine
to 360-kilos x 5 reps
L/Press
to 610-kilos x 8 reps
Seated L/Curl
to stack + 3 plates x 10 reps
W/Roller (3inch)
to 71.25-kilos x 3 x 1 reps
Wednesday
Loosened up my tight back then...
P/Squat machine
to 360-kilos x 5 reps
L/Press
to 610-kilos x 8 reps
Seated L/Curl
to stack + 3 plates x 10 reps
Sunday, 22 February 2015
Wednesday and Friday 20th February 2015
Wednesday
CG Bench on Smith
to 63.75-kilos x 2 x 3 reps
Iso P/Downs
to 80-kilos x 4 reps
Pullover machine
1/2 stack x 8 reps, 3/4 x 8 reps, stack x 8 reps
Friday
2HP
to 105.7 x 1, 2, F, 1, 1, 1, 2 reps
CG Bench on Smith
to 63.75-kilos x 2 x 3 reps
Iso P/Downs
to 80-kilos x 4 reps
Pullover machine
1/2 stack x 8 reps, 3/4 x 8 reps, stack x 8 reps
Friday
2HP
to 105.7 x 1, 2, F, 1, 1, 1, 2 reps
Tuesday, 17 February 2015
Tuesday 17th February 2015
Tuesday
W/Roller
40-kilos x 3 reps, 55-kilos x 3 r/p reps, 70-kilos x 3 x 1 reps
W/Roller
40-kilos x 3 reps, 55-kilos x 3 r/p reps, 70-kilos x 3 x 1 reps
Monday, 16 February 2015
Monday 16th February 2015
Monday
Started MyoX last week and using Bulkpowders Aftermath (post workout) since Friday
Power Squat
100, 150, 240 for 8 reps and 360 for 4 reps (heavy as)
Leg Press
200, 400 and then 600kg x 9 reps )hole 3 on seat) for the 1st time in a while.
Seated Leg Curls
15, stack and then stack + 3 stacker plates x 8 reps (last 2 rp on the last set)
Vulcan and JB Grippers
to
L/H: 5/5 x 1 rep, 5/6 x 1 rep, 6/6 x 1/4", N, 1, F, N
R/H: 6/6 x 2 x 1 reps, 6/7 x 2 x 1 reps, 7/7 x 1, F, TnG, N/ Then JB F x 2 x 3 negs.
Started MyoX last week and using Bulkpowders Aftermath (post workout) since Friday
Power Squat
100, 150, 240 for 8 reps and 360 for 4 reps (heavy as)
Leg Press
200, 400 and then 600kg x 9 reps )hole 3 on seat) for the 1st time in a while.
Seated Leg Curls
15, stack and then stack + 3 stacker plates x 8 reps (last 2 rp on the last set)
Vulcan and JB Grippers
to
L/H: 5/5 x 1 rep, 5/6 x 1 rep, 6/6 x 1/4", N, 1, F, N
R/H: 6/6 x 2 x 1 reps, 6/7 x 2 x 1 reps, 7/7 x 1, F, TnG, N/ Then JB F x 2 x 3 negs.
Saturday, 14 February 2015
Wednesday, 11 February 2015
Tuesday and Wednesday 11th February 2015
Tuesday
3" W/Roller (F only)
40-kilos x 3 reps, 55-kilos x 3 reps (RP), 70-kilos x 2 reps (RP)
Wednesday
BBC filming a local lad / valley boy (specifically for that reason) at gym
Smith CG Bench
to 60-kilos a side x 4 reps, 62.5-kilos x 3 reps, 65-kilos x 3 reps
s/s
LPD
12p x 10 reps, 16p x 10 reps, stack x 10 reps, plus 4p x 10 reps, plus 7p x 8 reps
B/O Row
bar x 8 reps, 60-kilos x 8 reps, 90-kilos x 6 reps, 100-kilo x 6 reps. Can't say as I like this exercise. So..
Cable row
stack x 12 reps
3" W/Roller (F only)
40-kilos x 3 reps, 55-kilos x 3 reps (RP), 70-kilos x 2 reps (RP)
Wednesday
BBC filming a local lad / valley boy (specifically for that reason) at gym
Smith CG Bench
to 60-kilos a side x 4 reps, 62.5-kilos x 3 reps, 65-kilos x 3 reps
s/s
LPD
12p x 10 reps, 16p x 10 reps, stack x 10 reps, plus 4p x 10 reps, plus 7p x 8 reps
B/O Row
bar x 8 reps, 60-kilos x 8 reps, 90-kilos x 6 reps, 100-kilo x 6 reps. Can't say as I like this exercise. So..
Cable row
stack x 12 reps
Tuesday, 10 February 2015
Monday 9th February 2015
Monday
Iso Press (rack in use again)
to 62.5-kilos a side x 4, 20-kilos a side x 20 reps
s/s
Hammer dumbbell curls
(sets of 10 except last one)
to 55-kilos @ x 8 reps
s/s
TPD
to14p x 10 reps (sleeves)
V/G and JB grippers
s/s through out. Not as good as I'd have liked. NB: it seems to make a difference which bodyparts are worked with grippers
to
L/H: 4/5 x 1 rep, 5/5 x 1 rep, 6/6 x 1/4" x 3 attempts. Then JB F x 8 and 4 reps bottom position.
R/H: 6/6 x 1 rep, 6/7 x 1 rep, 7/7 x 1/4" x 3 attempts. Then JB F x 8 reps bottom, 6 reps with hand moved up 3/4" and then 2 x 3 negs in high position
Iso Press (rack in use again)
to 62.5-kilos a side x 4, 20-kilos a side x 20 reps
s/s
Hammer dumbbell curls
(sets of 10 except last one)
to 55-kilos @ x 8 reps
s/s
TPD
to14p x 10 reps (sleeves)
V/G and JB grippers
s/s through out. Not as good as I'd have liked. NB: it seems to make a difference which bodyparts are worked with grippers
to
L/H: 4/5 x 1 rep, 5/5 x 1 rep, 6/6 x 1/4" x 3 attempts. Then JB F x 8 and 4 reps bottom position.
R/H: 6/6 x 1 rep, 6/7 x 1 rep, 7/7 x 1/4" x 3 attempts. Then JB F x 8 reps bottom, 6 reps with hand moved up 3/4" and then 2 x 3 negs in high position
Saturday, 7 February 2015
Friday 6th February 2015
Friday pm
2 hand pinch
to 104.7-kilos x 1, 2, 2, 1, 1, 1 (8 total)
Right hand aching today (Saturday)
2 hand pinch
to 104.7-kilos x 1, 2, 2, 1, 1, 1 (8 total)
Right hand aching today (Saturday)
Wednesday, 4 February 2015
Tuesday and Wednesday 4th February 2015
Tuesday
A/T/Bar
to
L/H: 2 and 1 rep then fail
R/H: 120-kilox 3 x 3 reps
Wednesday
P/Squat
to 360-kilos x 4 good but nasty reps
L/Press
to 510-kilos x 8 reps
D/O/T/L/D/L
to 170-kilos x 3 hard ass reps. Stopped right there. Done plus a twinge.
A/T/Bar
to
L/H: 2 and 1 rep then fail
R/H: 120-kilox 3 x 3 reps
Wednesday
P/Squat
to 360-kilos x 4 good but nasty reps
L/Press
to 510-kilos x 8 reps
D/O/T/L/D/L
to 170-kilos x 3 hard ass reps. Stopped right there. Done plus a twinge.
Monday, 2 February 2015
Monday 2nd February 2015
Monday
Iso Bench (machine n rack in use)
to 70-kilos a aside x 4 reps with spot on this set (into position)
LPD
to stack + 6 plates x 8 reps
Iso lever row
to 90-kilos x 6 little bit ugly reps
Vulcan and JB F gripper
to
L/H: 4/5 x 1 reps, 5/6 x 2 x 1 reps, 6/6 x VVN and N
R/H: 5/5 x 1 rep, 6/6 x 1 rep, 6/7 x 1 rep, 7/7 x VVN and then 1 rep. Then 6 reps ext on JBF followed by 2 x 3 negs with JBF hand set at top position.
Good session
In between working to max on the VG I was asked about the Millennium so did a rep
Iso Bench (machine n rack in use)
to 70-kilos a aside x 4 reps with spot on this set (into position)
LPD
to stack + 6 plates x 8 reps
Iso lever row
to 90-kilos x 6 little bit ugly reps
Vulcan and JB F gripper
to
L/H: 4/5 x 1 reps, 5/6 x 2 x 1 reps, 6/6 x VVN and N
R/H: 5/5 x 1 rep, 6/6 x 1 rep, 6/7 x 1 rep, 7/7 x VVN and then 1 rep. Then 6 reps ext on JBF followed by 2 x 3 negs with JBF hand set at top position.
Good session
In between working to max on the VG I was asked about the Millennium so did a rep
Wednesday, 28 January 2015
Wednesday 28th January 2015
Wednesday
I'd added a large hose clamp to the F (JBF = 126 lbs. & 266 lbs. Ratings by Joe M) but removed it - it felt in the way. Much faffing, sapping energy wise, found a workable setting method. Pics on FB. So...
Iso Press (Dale in rack)
to 60-kilos a side x 4 and x 5 reps. DS 20-kilos a side x 15 rep
Hammer DC Curls
to 50-kilos @ x 7 reps
TPD
to 13+1 stacker plate x 8 reps
JB Gripper work
Best effort was 6 reps r/h and a couple of brutal negatives.
I'd added a large hose clamp to the F (JBF = 126 lbs. & 266 lbs. Ratings by Joe M) but removed it - it felt in the way. Much faffing, sapping energy wise, found a workable setting method. Pics on FB. So...
Iso Press (Dale in rack)
to 60-kilos a side x 4 and x 5 reps. DS 20-kilos a side x 15 rep
Hammer DC Curls
to 50-kilos @ x 7 reps
TPD
to 13+1 stacker plate x 8 reps
JB Gripper work
Best effort was 6 reps r/h and a couple of brutal negatives.
Monday and Tuesday 28th January 2015
Have I trained... damn right I have. HUGE MAJOR STRESSES right now. My youngest brother, with a history of health issues from systemic abuse has been unwell one way or another for sometime. However, this past week saw him critically ill. I wont list it all right now suffice to say we had two 'get down here now' (last chance etc) calls from his hospital. I live 4 plus hours away so the rest of the gang has been doing their best. Monday saw me training the Vulcan as I was driven from Wales to London - in the car, chalk and paper across my lap. Training has often proven to be a great distraction and thus it was so.
A bonus was the JB grippers arriving. Beasts!! I can barely chest close the F in a way that enables me to get my hand on the extensions to do grip work - I'll need to work on that.
Monday
Vulcan Gripper
to
L/H: 5/6 x 6 x VVN and then 5/5 x 4 x 1 reps
R/H: 6/7 x 6 x VVN and then 6/6 x 4 x 1 reps
Considering it was all done in a car not too bad.
Tuesday
P/Squat
to 340-kilos x 4 reps
L/Press
to 480-kilos x 8 easy reps
DOTBDL
to 170-kilos x 3 x 5 reps (4 x 5 next time)
A bonus was the JB grippers arriving. Beasts!! I can barely chest close the F in a way that enables me to get my hand on the extensions to do grip work - I'll need to work on that.
Monday
Vulcan Gripper
to
L/H: 5/6 x 6 x VVN and then 5/5 x 4 x 1 reps
R/H: 6/7 x 6 x VVN and then 6/6 x 4 x 1 reps
Considering it was all done in a car not too bad.
Tuesday
P/Squat
to 340-kilos x 4 reps
L/Press
to 480-kilos x 8 easy reps
DOTBDL
to 170-kilos x 3 x 5 reps (4 x 5 next time)
Thursday, 22 January 2015
Wednesday (pm workout) 21st January 2015
Wednesday pm
Freezing cold in my home gym. Vapor out the mouth, hands cold etc. Yet pinch v good.
2HP
to 103.2-kilos (added a half kg to the last weight) x 1, 2, 2, 2, (7 total).
W/Roller
no w/ups just 5 x 1 reps with 65-kilos
Freezing cold in my home gym. Vapor out the mouth, hands cold etc. Yet pinch v good.
2HP
to 103.2-kilos (added a half kg to the last weight) x 1, 2, 2, 2, (7 total).
W/Roller
no w/ups just 5 x 1 reps with 65-kilos
Wednesday, 21 January 2015
Wednesday 21st January 2015
Wednesday
Later than I'd prefer as PC slow and I went to bank etc. Still slowly getting back to full power
CG Bench on smith
to +125-kilos x 3 x 3 reps, then +40-kilos x 15 reps d/s
s/s
Iso P/downs
to 80-kilos x 4 reps (1 arm at a time for this and the previous set)
DY Rows
bar x 8 reps, 60-kilos x 8 reps, 80-kilos x 8 reps, 100-kilos x 6 reps (might have been better but Id let myself get cold)
Later than I'd prefer as PC slow and I went to bank etc. Still slowly getting back to full power
CG Bench on smith
to +125-kilos x 3 x 3 reps, then +40-kilos x 15 reps d/s
s/s
Iso P/downs
to 80-kilos x 4 reps (1 arm at a time for this and the previous set)
DY Rows
bar x 8 reps, 60-kilos x 8 reps, 80-kilos x 8 reps, 100-kilos x 6 reps (might have been better but Id let myself get cold)
Monday, 19 January 2015
Monday 19th January 2015
Monday
Still breaking in it seems. **Grippers are not where they was when I was ill over xmas. :(
Seated Press
to 100-kilos x 5 reps, 60-kilos x 15 reps
Hammer db curls
to 50-kilos x 6 reps
TSG - max **
to
L/H: GHP8 x 4 x VN
R/H: 3.5 x 4 x VVN and VN
TPD - used hard machine
to 12p x 8 reps
Still breaking in it seems. **Grippers are not where they was when I was ill over xmas. :(
Seated Press
to 100-kilos x 5 reps, 60-kilos x 15 reps
Hammer db curls
to 50-kilos x 6 reps
TSG - max **
to
L/H: GHP8 x 4 x VN
R/H: 3.5 x 4 x VVN and VN
TPD - used hard machine
to 12p x 8 reps
Wednesday, 14 January 2015
Wednesday 14th January 2015
Wednesday
Cap Grumpy here. So it was rage against the weights today. Grr n stuff
L/Press
120-kilos x 8 reps, 200-kilos x 8 reps, 280-kilos x 8 reps, 400-kilos x 8 reps
P/Squat mch
150-kilos x 8 reps, 240-kilos x 6 reps, 280-kilos x 6 reps
Seated L/Curl
3/4 stack x 10 reps, stack x 2 x 8 reps
s/s
Adj T Bar
set up plus 60-kilos x 6 reps @, 80-kilos x 3 reps @, 100-kilos x 1 rep @, 120-kilos x 1 rep@
L/H: and 120-kilos x 3 reps
R/H: 120-kilos x 8 reps, 130-kilos x 1 rep
Cap Grumpy here. So it was rage against the weights today. Grr n stuff
L/Press
120-kilos x 8 reps, 200-kilos x 8 reps, 280-kilos x 8 reps, 400-kilos x 8 reps
P/Squat mch
150-kilos x 8 reps, 240-kilos x 6 reps, 280-kilos x 6 reps
Seated L/Curl
3/4 stack x 10 reps, stack x 2 x 8 reps
s/s
Adj T Bar
set up plus 60-kilos x 6 reps @, 80-kilos x 3 reps @, 100-kilos x 1 rep @, 120-kilos x 1 rep@
L/H: and 120-kilos x 3 reps
R/H: 120-kilos x 8 reps, 130-kilos x 1 rep
Tuesday, 13 January 2015
Tuesday 13th Januarty 2015
Tuesday
Arggh! And now onwards
2HP
to +80-kilos (102.7) x F and then 4 x 1 reps
W/Roller (flexors only)
to +65-kilos x 4 x 1 reps
Arggh! And now onwards
2HP
to +80-kilos (102.7) x F and then 4 x 1 reps
W/Roller (flexors only)
to +65-kilos x 4 x 1 reps
Monday, 12 January 2015
Monday 12th January 2015
Monday
Grippers could have been better. Faffed about with an account review and errands in town before coaching Shelly on squats at the gym.
CG Bench in the smith machine
to +120-kilos x 4 x 3 reps
LPD
to stack + 2 plates x 8 reps - more there
s/s
TSG - Max
to
L/H: GHP8 x 5 x VVN (tried to get the longer finger to hit the palm)
R/H: 3.5 x VVN, 1, 1, BBSE x VVN, VVN, RB330 x 3 x 1 reps. Lacked the focus and consistency I'd have liked.
Grippers could have been better. Faffed about with an account review and errands in town before coaching Shelly on squats at the gym.
CG Bench in the smith machine
to +120-kilos x 4 x 3 reps
LPD
to stack + 2 plates x 8 reps - more there
s/s
TSG - Max
to
L/H: GHP8 x 5 x VVN (tried to get the longer finger to hit the palm)
R/H: 3.5 x VVN, 1, 1, BBSE x VVN, VVN, RB330 x 3 x 1 reps. Lacked the focus and consistency I'd have liked.
Sunday, 11 January 2015
Friday 9th January 2015
Friday
Double over hand thick bar deadlift
to 170-kilos x 3 x 3 r/p reps. Slower off the floor I'd like. Usual lack of lower back oomph holding me back.
Double over hand thick bar deadlift
to 170-kilos x 3 x 3 r/p reps. Slower off the floor I'd like. Usual lack of lower back oomph holding me back.
Wednesday, 7 January 2015
Wednesday 7th January 2015
Wednesday
My belly doesn't like the force feeding so I gave it a couple of slaps to remind it whose boss lol
A very nice grip session with Shay. Neither of us have touched the adjustable or pinch in weeks.
Grippers - volume
L/H: RB240 x 3, 4, 4 and 4 reps
R/H: to '3 x 3, 5 and then GHP8 x 3 x 3 reps
Adjustable Thick Bar
Shay to an off the floor but not tidy left handed +120kg and I did one rep with each hand also at +120-kilos
Two hand pinch
Shay to 92.7-kilos and myself to 102.7-kilos
My belly doesn't like the force feeding so I gave it a couple of slaps to remind it whose boss lol
A very nice grip session with Shay. Neither of us have touched the adjustable or pinch in weeks.
Grippers - volume
L/H: RB240 x 3, 4, 4 and 4 reps
R/H: to '3 x 3, 5 and then GHP8 x 3 x 3 reps
Adjustable Thick Bar
Shay to an off the floor but not tidy left handed +120kg and I did one rep with each hand also at +120-kilos
Two hand pinch
Shay to 92.7-kilos and myself to 102.7-kilos
Tuesday, 6 January 2015
Tuesday 6th January 2015
Tuesday
Relative to my norm a tad down but in light of recent bugs ok.
Seated Press
to 100-kilos x 4 reps
Hammer DB Curls
to 40-kilos x 8 reps
3" wrist roller
to 65-kilos x 3 r/p reps
TPD (v-handle)
to 13p x 8 reps
Squeezed in extra snack in the form of a toasted egg sandwich
Relative to my norm a tad down but in light of recent bugs ok.
Seated Press
to 100-kilos x 4 reps
Hammer DB Curls
to 40-kilos x 8 reps
3" wrist roller
to 65-kilos x 3 r/p reps
TPD (v-handle)
to 13p x 8 reps
Squeezed in extra snack in the form of a toasted egg sandwich
Monday, 5 January 2015
Monday 5th January 2015
Monday
Gripper - max
to
L/H: RB240 x rep, RB260 x 1 rep, CoC 3 x 1 rep, GHP8 x 5 x N reps
R/H: CoC 3 x 1 rep, GHP8 x 1 rep, BBSE x 1 rep, CoC 3.5 x TnG, VVN, TnG, RB330 x VVN, 1 rep
Gripper - max
to
L/H: RB240 x rep, RB260 x 1 rep, CoC 3 x 1 rep, GHP8 x 5 x N reps
R/H: CoC 3 x 1 rep, GHP8 x 1 rep, BBSE x 1 rep, CoC 3.5 x TnG, VVN, TnG, RB330 x VVN, 1 rep
Sunday, 4 January 2015
Friday and Sunday 4th January 2105
Friday
Vulcan
Sunday
Boy oh boy... hit the 'wall' 2/3rds of the way thru and weighed myself. I've lost close to 10lbs on the 'virus diet'.
P/squat
to 320-kilos x 6 reps
L/Curl
15p x 12 easy reps, stack x 12 r/p reps (H) and stack x 10 r/p reps (H)
One hand deadlifts
to 140-kilos x f/1 and 1/f. Called it a day
Vulcan
Sunday
Boy oh boy... hit the 'wall' 2/3rds of the way thru and weighed myself. I've lost close to 10lbs on the 'virus diet'.
P/squat
to 320-kilos x 6 reps
L/Curl
15p x 12 easy reps, stack x 12 r/p reps (H) and stack x 10 r/p reps (H)
One hand deadlifts
to 140-kilos x f/1 and 1/f. Called it a day
Friday, 2 January 2015
Thursday 1st January 2015
Done very little training while I've been ill. But I did manage a good gripper session two days ago and then this. I'm still in the Chris and David club viz last of the sniffles and a still blocked left ear.
Thursday
First w/out of 2015 was a very brief one
w/roller (3")
20-kilos x 3 reps, 40-kilos x 3 r/p reps and 60-kilos x 3 r/p reps
Thursday
First w/out of 2015 was a very brief one
w/roller (3")
20-kilos x 3 reps, 40-kilos x 3 r/p reps and 60-kilos x 3 r/p reps
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