Wednesday 27th January 2016

Wednesday
Silly boy should look at my diary ha ha. It was a leg day but...

CG Bench
to 145-kilos x 1 rep, 147.5-kilos x 2 x 1 reps

Lat Pulldowns
to stack + 6p x 8 reps

R/Thunder
The adjustable is being repaired (I've managed to knacker the weld on one side)
B/H: 60-kilos x 6-8 reps, 100-kilos x 3 reps, 120-kilos x 1 reps, 130-kilos x 3 reps, 140-kilos x 2 x 3 reps
R/H only: 150-kilos x 1 rep, 155-kilos x F

Stretching

Tuesday 26th January 2016

Tuesday
One hand pinch
up a 1/2 kilo both hands as planned

Thursday thru Monday 25th January 2016

Thursday
Nada

Friday
Pick axe work

Monday
Seated Press
to 102.5-kilos x 4 reps

Hammer db curls
to 60-kilos x 6 reps

TPD
Jumped too much too soon
to 17p x 3, 16p x 3 reps

DOTBDLTL
to 3 x time and 1 x away from body timed set

Wednesday 20th January 2016

Wednesday
CG Bench
to 140-kilos x 3 x 1 reps. no sleeves (bit slow)

Iso P/Downs
to 80-kilos x 2 x 6 reps an arm

Adj T/Bar
to 5-kilos more than last time with each hand: 3, 3, 3, 5/9 reps

Tuesday 20th January 2016

Tuesday
One hand pinch
Home gym. To 4 x 3 reps working weight both hands. Left hand down on right.

Monday 19th January 2016

Monday
Double overhand thickbar hold for time
4 timed sets with 130-kilos

L/Press
to full frame (H3) x 8 reps

Seated Leg Curl
no warm up
stack x 8, 10 and 12 reps

L/Ext
no warm up
stack x 8, 10 and 12 reps

Bwt: 284lbs

Friday 15th January 2016 evening

Friday pm
Pick axe work
Just the item itself (around the 4kg mark weight wise)

4 timed sets

Thursday and Friday 15th January 2016

Thursday
Nowt

Friday
Need to do Pick axe work later or tomorrow

Seated BB Press
to 100-kilos x 4 reps (stabilizers off due to using machine for a few weeks)

Hammer db curls
to 55-kilos x 6 reps

TPD
to 16 x 10 reps

1 hand pinch (used plates on a pin)

Tuesday and Wednesday 14th January 2016

Tuesday
London for the day

Wednesday
CG Bench Press
to 100-kilos x 8, 10 and 12

LPD
to stack +6 x 10 reps (couldn't find the other stacker plate)

Adjustable thick bar
w/ups then 3, 3, 3 and 9 with working weight (5kg more than last time)


All s/s

Bwt: 282-283lbs. Huffing a bit but went for a good walk later (about 4 miles)

Monday 11th January 2016

Monday
Lot of time working out kinks

DOTBDL x time
to  4 x timed sets @ 130-kilos

L/Press
kinks until stretched
to 640-kilos on H2 x 8 reps

S/L/Curl
to stack + 6p (all I could find) x 12 reps

L/Ext
to stack + 6p (all I could find) x 12 reps

Worked with Shay on his thick bar and one hand pinch

Friday 8th January 2016

Friday
One hand pinch

Adjustable thick bar

I will be keeping the numbers just not where Andy and my competition will see them ha ha. However, after this first week of breaking in (and much like Andy teaches) I'll breakdown the weeks, my targets and plan to get some good numbers on the day.

Wednesday 6th January 2016

Wednesday
Seated Iso Press - facing in
to 55-kilos x 4 r/p reps

Hammer DB Curls
to a sensible 42.5-kiklos x 8 reps

TPD (first 2 sets on new machine and last on LPD)
1/2 stack x 12, stack x 12, 14p x 8 reps

Bwt: 280lbs

Tuesday 5th January 2016

Tuesday
V/Gripper work
A bit down after yesterdays thick bar work

2HP - reps
to 102.7-kilos x 4 x 2 reps

Monday 4th January 2016

Monday
Back as stiff as hell and fitness (from lack of walks in the hills)... what fitness?

CG Bench - volume session
to 100-kilos x 8, 10 and 11 reps

DOTBDL - holds
to 130-kilos x 4 x time

KB Swings
For back and condition
8, 10 and then 12kg bell x 1 minute each.

Friday - New Years Day 2016

Friday - New Years Day
Vulcan Gripper work
to
L/H: 6/7 x F, VVN, 1, VN, VN, VVN
R/H:  6/7 x 3 x 1 reps, 7/7 x 1, VVN, 1, 1 reps