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.

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

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

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

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

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

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

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

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

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