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)

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

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

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

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.

Friday 13th February 2015

Friday
2 hand pinch
to 105.2-kilos x 8 x 1 reps

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

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

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)

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.

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

Friday 30th January 2015

Friday
2HP
to 103.7-kilos x 2 x 2 and then 4 x 1 reps (8)

Nowt else.