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.

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)

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

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)

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

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

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

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.

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.

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

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

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

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

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