Wednesday
Decided to have a volume day. Bwt 19st 8lbs and pumps coming easy
Lat Pulldowns - hard machine
to stack + 3 plates x 8 reps
Close grip bench
to 80-kilos x 8 reps, then 2 x 16 reps.
Shay jumped in and did the same challenge as me - beating it.
Low cable rows
to stack + 3 plates x 12 reps
Wednesday, 29 April 2015
Tuesday, 28 April 2015
Monday, 27 April 2015
Monday 27th April 2015
Monday
And due a lay down. Damn I was done after this.
P/Squat mch
to 365-kilos x 4 reps
Leg Press
to full load x 9 reps
Seated Leg Curl
to stack + 3 plates (actually four as stack is a plate light)
V/Gripper
to
L/H: 5/6 x 3 x 1/4" and 3 x N
R/H: 6/7 x 5 of 6 x 1 reps
And due a lay down. Damn I was done after this.
P/Squat mch
to 365-kilos x 4 reps
Leg Press
to full load x 9 reps
Seated Leg Curl
to stack + 3 plates (actually four as stack is a plate light)
V/Gripper
to
L/H: 5/6 x 3 x 1/4" and 3 x N
R/H: 6/7 x 5 of 6 x 1 reps
Sunday, 26 April 2015
Friday 24th April 2015
Friday
2-hand pinch
to 107.7-kilos x 1 rep, 110.2-kilos 3 x 1, 1 x F, 5 x 1 reps (8 of 9)
2-hand pinch
to 107.7-kilos x 1 rep, 110.2-kilos 3 x 1, 1 x F, 5 x 1 reps (8 of 9)
Wednesday, 22 April 2015
Wednesday 22nd April 2015
Wednesday
Faffing about with Shelly: viz turning up on time. She didn't - off she goes. Next
Seated press
to 100-kilos x 3 x 4 reps
s/s
Hammer curls
to 50-kilos x 6 reps
T Pu Down
to stack x 8 reps, then 3/4 stack x 19 reps (as you do)
Bwt 19st 7lbs. Heaviest in a while
Faffing about with Shelly: viz turning up on time. She didn't - off she goes. Next
Seated press
to 100-kilos x 3 x 4 reps
s/s
Hammer curls
to 50-kilos x 6 reps
T Pu Down
to stack x 8 reps, then 3/4 stack x 19 reps (as you do)
Bwt 19st 7lbs. Heaviest in a while
Tuesday, 21 April 2015
Monday, 20 April 2015
Monday 20th April 2015
Monday
One of the forums I rep on, www.forum.powerbody.co.uk , has a challenge this month. As many reps as poss with 60-kilos / 132lbs. I decided today was the day (I may need to do more if someone beats me so...). A week or so ago I did 24 and my previous end of a heavy bench session best was, if I recall it well, 30. I said I thought I might do 40. I did 38 (link to follow). I rubbed some heat cream on my chest n shoulders to keep them warm and warmed up at the gym with my usual rotator cuff work. Then
Lat Pulldowns
to stack x 8 reps (for the upper back pump)
CG Bench
bar x 16 reps, 60-kilos x 8 reps, 60-kilos x 38 reps:
https://www.youtube.com/watch?feature=player_embedded&v=-iz-OVVZajI
V/Gripper
to
L/H: 5/6 x 3 x 1 reps then VN and VVN
R/H: 6/7 x 1, 7/ x F, 6/7 x 3 x 1 reps
One of the forums I rep on, www.forum.powerbody.co.uk , has a challenge this month. As many reps as poss with 60-kilos / 132lbs. I decided today was the day (I may need to do more if someone beats me so...). A week or so ago I did 24 and my previous end of a heavy bench session best was, if I recall it well, 30. I said I thought I might do 40. I did 38 (link to follow). I rubbed some heat cream on my chest n shoulders to keep them warm and warmed up at the gym with my usual rotator cuff work. Then
Lat Pulldowns
to stack x 8 reps (for the upper back pump)
CG Bench
bar x 16 reps, 60-kilos x 8 reps, 60-kilos x 38 reps:
https://www.youtube.com/watch?feature=player_embedded&v=-iz-OVVZajI
V/Gripper
to
L/H: 5/6 x 3 x 1 reps then VN and VVN
R/H: 6/7 x 1, 7/ x F, 6/7 x 3 x 1 reps
Friday, 17 April 2015
Tuesday thru Friday 17th April 2015
Tuesday
W/Roller
to 82.5-kilos x 3 x 1 reps
Wednesday
Power squat machine
to 375-kilos x 3 reps
L/Press
whole thing (700kg) x 4 reps
Seated leg curl
to not quite the stack since it broke so pin doesn't go in plate 20 +3 stacker plates x 12 r/p reps
Friday
2-hand pinch
to 107.7-kilos x 1 rep, 109.7-kilos x 2 x 1 reps, 110.2-kilos 2 x 1 reps, 1 half rep and 1 rep (4)
W/Roller
to 82.5-kilos x 3 x 1 reps
Wednesday
Power squat machine
to 375-kilos x 3 reps
L/Press
whole thing (700kg) x 4 reps
Seated leg curl
to not quite the stack since it broke so pin doesn't go in plate 20 +3 stacker plates x 12 r/p reps
Friday
2-hand pinch
to 107.7-kilos x 1 rep, 109.7-kilos x 2 x 1 reps, 110.2-kilos 2 x 1 reps, 1 half rep and 1 rep (4)
Tuesday, 14 April 2015
Monday 13th April workout No 2
Monday - pm
Two hand pinch
So, in order to 'catch up' I did a second workout. Finally able to link my phone to the gym sound system + lots of food =
to 109.2 x 3 x 1 reps, 109.7 x 3 x 1 reps, 110.2 (242+lbs) x 3 x 1 reps
Two hand pinch
So, in order to 'catch up' I did a second workout. Finally able to link my phone to the gym sound system + lots of food =
to 109.2 x 3 x 1 reps, 109.7 x 3 x 1 reps, 110.2 (242+lbs) x 3 x 1 reps
Monday, 13 April 2015
Friday thru Monday 13th April 2015
Friday
Sick as a dog. A combination of way too much sun (I work outside and had at least two lots of 2 hours when I could feel myself getting too much sun) and a stomach big had me paying far too many visits to my home loo. Ergo no training Friday (no pinch) and no work Saturday. Weak as a kitten etc. Sunday had me 90% recovered but still feeling the effects after a good hill walk. Lots of good food n rest helped.
Monday
Held back a little and no rack access + a better second half to the workout than the first
Iso Press
to 60-kilos x 4 reps
s/s
Seated alt curls + Hammer curls
10-kilos x 10 reps, 15-kilos x 10 reps / 30-kilos x 8 reps, 40-kilos x 8 reps
s/s
TPD+TPuD
8 x 8 reps, 11 x 8 reps / 16 x 8 reps, stack (with dipping chain n weights holding me on floor) x 12 reps
V/Gripper
to
L/H: 5/4 x 1 rep, 5/5 x 1 rep, 5/6 x VVN, then 2 x 1 reps 6/6 x 2 x N
R/H: 6/6 x 4 x 1 reps, 6/7 x 3 x 1 reps
Sick as a dog. A combination of way too much sun (I work outside and had at least two lots of 2 hours when I could feel myself getting too much sun) and a stomach big had me paying far too many visits to my home loo. Ergo no training Friday (no pinch) and no work Saturday. Weak as a kitten etc. Sunday had me 90% recovered but still feeling the effects after a good hill walk. Lots of good food n rest helped.
Monday
Held back a little and no rack access + a better second half to the workout than the first
Iso Press
to 60-kilos x 4 reps
s/s
Seated alt curls + Hammer curls
10-kilos x 10 reps, 15-kilos x 10 reps / 30-kilos x 8 reps, 40-kilos x 8 reps
s/s
TPD+TPuD
8 x 8 reps, 11 x 8 reps / 16 x 8 reps, stack (with dipping chain n weights holding me on floor) x 12 reps
V/Gripper
to
L/H: 5/4 x 1 rep, 5/5 x 1 rep, 5/6 x VVN, then 2 x 1 reps 6/6 x 2 x N
R/H: 6/6 x 4 x 1 reps, 6/7 x 3 x 1 reps
Monday, 6 April 2015
Friday and Monday 6th April 2015
Friday
2HP
to 108.7 x 1, 1, 1, 1, 2, 2 (rp)
Monday
Power Squat machine
to 370-kilos x 5 reps
Standing leg curl (other kit in use)
to 6p a leg x 8 reps
Leg Press
showed Elly some moves so varied mine)
200-kilos x 8 reps, 400-kilos x 8 reps, then 160-kilos x 15 reps each in 3 different positions (45 reps total)
V/Gripper
took ages to get groove on
L/H: to 6/6 x N, N, N
R/H: to 6/7 x VVN, VVN, 1, 1 + MM5 to VVN
2HP
to 108.7 x 1, 1, 1, 1, 2, 2 (rp)
Monday
Power Squat machine
to 370-kilos x 5 reps
Standing leg curl (other kit in use)
to 6p a leg x 8 reps
Leg Press
showed Elly some moves so varied mine)
200-kilos x 8 reps, 400-kilos x 8 reps, then 160-kilos x 15 reps each in 3 different positions (45 reps total)
V/Gripper
took ages to get groove on
L/H: to 6/6 x N, N, N
R/H: to 6/7 x VVN, VVN, 1, 1 + MM5 to VVN
Wednesday, 1 April 2015
Tuesday and Wednesday 1st April 2015
Tuesday
3-inch w/roller
to 80-kilos x 3 x 1 reps
Wednesday
Seated Press
to 100-kilos x 6, 4 and 4 reps
s/s
Seated alt curls
to 22.5-kilos x 6 then stood up and did 4 more reps
Hammer db curls
to 42.5-kilos x 8 alt reps
TPD
to 15p x 6 ugly ass reps so swapped to pushdowns and did 10 reps drop set, 11p x 8 reps, 8p x 10 reps
19st 6lbs seems to be steady.
3-inch w/roller
to 80-kilos x 3 x 1 reps
Wednesday
Seated Press
to 100-kilos x 6, 4 and 4 reps
s/s
Seated alt curls
to 22.5-kilos x 6 then stood up and did 4 more reps
Hammer db curls
to 42.5-kilos x 8 alt reps
TPD
to 15p x 6 ugly ass reps so swapped to pushdowns and did 10 reps drop set, 11p x 8 reps, 8p x 10 reps
19st 6lbs seems to be steady.
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