Monday 28th December 2015

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

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

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

Tuesday 22nd December 2015

Tuesday
Double overhand thick bar deadlift - thumbless
to 130-kilos x 4 timed sets

Some difference to thumb over

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

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

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

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

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

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

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

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

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