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

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

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

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

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.

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

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

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

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

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)

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

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

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

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