Monday 30th March 2015

Monday
Damn waking at 4am and so being 5-6 hours in before hitting the gym left me knackered. Still scaled at 19st 6lbs. Heaviest for a while.
CGBP
to 147.5-kilos x 2 x 1 slow ass reps then fail.

s/s

Iso P/D
weak as - only 1 set of 80-kilos a side x 6 reps.

Iso lever row
to 100-kilo x 6 reps @

s/s

V/Gripper work
took a while to get my groove 'thang' going
to
L/H: 5/6 x 1, F, 1, F

Friday 27th March 2015

Friday
2 hand pinch
to 108.2kg  / 238lbs x 2 x 1 and 3 x 2 reps (video on facebook of one double set)

Tuesday and Wednesday 25th March 2015

Tuesday
3" W/Roller
to 75-kilos x 3 x 1 reps

Wednesday
P/Squat
to 370-kilos x 4 reps

L/Press
to 650-kilos x 8 reps

Seated leg curls
to stack x cable snapping during set ha ha

so...

Lying Leg Curl
to 14p x 6 reps

Wednesday and Friday 20th March 2015

Wednesday
Close grip bench
to 142.5-kilos x 4 x 1 fast enough reps

s/s

Lat Pulldowns
to stack + 7 stacker plates x 8 reps (added a link to give me the range)

Iso-mid-row
to 60-kilos a side x 8 reps


Friday
2 hand pinch
to 107.7-kilos x 3 x 1 and 3 x 2 reps (9 total).

Tuesday 17th March 2015

Tuesday
3 inch Wrist roller
to 75-kilos x 2 x 1 reps 'kin hard

Monday16th March 2015

Monday
P/Squat machine
to 365-kilos x 4 heavy ass reps

L/Press
to 640-kilos x 8 reps

Seated L/Curl machine
to stack + 5 stacker plates x 8 reps

all s/s

Gripper work
Right hand off a bit.
L/H: V/G to 6/6 x 3 x VVN.
R/H: V/G to 7/7 x F, N. MM5 x N then JBG x 2 x 3 r/p negs (hand about 1 - 1.25-inch from the top)

Friday 13th (PM) March 2015

Friday pm
2 hand pinch workout
I wrote a reference to Kody Burn's unofficial 280lbs lift on the gym wall. Get that beat!
set up + 84.5-kilos (236lbs total - next leg is 240) x 6 x 1, 1 x F and then 2 x 1 reps

Friday 13th March 2015

Friday
First things first. Brought a 100 year old book (1915) by Bernarr MacFadden plus some other bits for a tenner. Weighed myself and I've added 3lbs since last week!!

Seated BB press in rack
to 105-kiulos x 4 reps

Seated dumbbell curls
to 17.5-kilos a side x 8 reps (arms feel bigger than last week)

Hammer curls
to 40-kilo alt a side x 8 reps

TPD
to 15p x 8 reps - no added weigh to hold me down

Wednesday 11th March 2015

Wednesday
CG Bench (in rack)
to 140-kilos x 4 x 1 speed reps. Much better than last week

Iso P/down
to 80-kilos per side x 2 x 6 reps

Cable row
stack x 15 reps, +3 stacker plates x 12 reps

Friday and Sunday 8th March 2015

Friday
2HP
to 107.2 x a few singles. Could have been better.

Sunday (funeral tomorrow)
P/Squat
to 360-kilos x 5 reps

L/Press
to 630-kilos x 8 reps

Seated leg curls
to stack + 4 stacker plates x 10 reps

V/Gripper (+MM5)
to
L/H: 6/5 x VVN, VN, 5/6 x 1E, 6/5 x 1E, 6/6 x 2 x VN
R/H: MM5 x TnG, VN, VN, VN

Tuesday and Wednesday 4th March 2015

Tuesday
W/Roller
to 72.5-kiulos x 3 x 1 reps

Wednesday
Lacking in proper focus. Get you f'kin head on!!
Iso Press
to 67.5-kilos a side x F (left shoulder doesn't like me), dropped to 65 and got two.

Seated dumbbell curls (all done for change of pace)
7.5-kilos x 15 reps, 12.5-kilos x 15 reps, 17.5-kilos x 12 reps

s/s

Hammer curls
30-kilos @ x 8 reps,

s/s

Concentration Curls
12.5-kilos x 15 reps @

Overhead cable rope tricep extensions
7p x 12 reps, 10p x 12 reps, 12p x 12 hard reps

Called it a day. Faffing about.

Monday 2nd March 2015

Monday
Little bit of a neck and shoulder tweak.

C G Bench Press (rack)
to 140-kilos x 3 x 1 reps

s/s

LPD
to stack +7p x 2 x 8 reps (added a link to extend cable so as to stop the weight stack hitting the top)

Low cable row
stack x 2 x 12 reps (2nd set v strict)

V/Gripper
to
L/H: 6/6 x N, N, F, VVN
R/H: 6/7 x 1 rep, 7/7 x N, N, VVN