Wednesday
Close Grip Bench Press
bar x 12 reps, 60-kilos x 8 reps, 80-kilos x 6 reps, 100-kilos x 6 reps, 120-kilos x 2 reps, 140-kilos x 1 rep
LPD
13p x 8 reps, stack x 8 reps, +6.5p x 8 reps
Low Row
13p x 15 reps, stack x 15 reps
Wednesday, 29 June 2016
Tuesday 29th June 2016
Tuesday
Penny Pinch work
W/ups are set up x 8 reps, +5kg x 5 reps, +7.5kg x 3 reps then
L/H: 13.50kg load x 4 x 3 reps
R/H: 15.75kg x 3, 3, 2 then 4 reps
Penny Pinch work
W/ups are set up x 8 reps, +5kg x 5 reps, +7.5kg x 3 reps then
L/H: 13.50kg load x 4 x 3 reps
R/H: 15.75kg x 3, 3, 2 then 4 reps
Monday, 27 June 2016
Friday thru Monday 27th June 2017
Friday
Vulcan Gripper
to
L/H: 5/5 x 2 x 1 and a F, 5/6 x 1, VVN, then 2 x 1 reps,
R/H: 5/6 x 1 rep, 6/6 x 2 x 1 reps. 7/6 x 2 x 1 reps. 6/7 x 2 x 1 reps
Monday
Iso Press
to 60-kilos a side x 4 reps
s/s
Hammer DB Curls
to 50-kilos x 6 reps
TPD
to 16.5p x 6 reps |(couldn't quite get 7)
Multi-angle cable machine with Greg- skull crushers
double handle and 16.25kg a side x 12, 15 and 20 reps to Greg's 10,10 and 10 reps
Vulcan Gripper
to
L/H: 5/5 x 2 x 1 and a F, 5/6 x 1, VVN, then 2 x 1 reps,
R/H: 5/6 x 1 rep, 6/6 x 2 x 1 reps. 7/6 x 2 x 1 reps. 6/7 x 2 x 1 reps
Monday
Iso Press
to 60-kilos a side x 4 reps
s/s
Hammer DB Curls
to 50-kilos x 6 reps
TPD
to 16.5p x 6 reps |(couldn't quite get 7)
Multi-angle cable machine with Greg- skull crushers
double handle and 16.25kg a side x 12, 15 and 20 reps to Greg's 10,10 and 10 reps
Wednesday, 22 June 2016
Wednesday 22nd June 2016
Wednesday
P/Squat machine
to 340-kilos x 6 reps = brutal (esp on hip ha ha)
S/L/Curls
1/2 stack x 15 reps, stack x 15 reps, played around with 1 leg at a time
L/Ext
1/2 stack x 15 reps, stack x 15 reps
P/Squat machine
to 340-kilos x 6 reps = brutal (esp on hip ha ha)
S/L/Curls
1/2 stack x 15 reps, stack x 15 reps, played around with 1 leg at a time
L/Ext
1/2 stack x 15 reps, stack x 15 reps
Tuesday, 21 June 2016
Saturday thru Monday 21st June 2016
Saturday
V/Gripper work
Not like I wanted it to be - almost an afterthought so
Sunday
V/Gripper work
Again.
to
L/H: 5/6 x 12 x 1 reps (inc a3 x VVN)
R/H: 6/6 x 12 x 1 reps (inc a double)
Monday
DB Row
50, 70 and 90-kilo x 8 reps
V handle pulldowns
1/2 stack and full stack x 12 reps
CG Bench on smith
still need to work on my bench to get it back on form
to 62.5-kilos a side x 2, then 4 r/p reps.
V/Gripper work
Not like I wanted it to be - almost an afterthought so
Sunday
V/Gripper work
Again.
to
L/H: 5/6 x 12 x 1 reps (inc a3 x VVN)
R/H: 6/6 x 12 x 1 reps (inc a double)
Monday
DB Row
50, 70 and 90-kilo x 8 reps
V handle pulldowns
1/2 stack and full stack x 12 reps
CG Bench on smith
still need to work on my bench to get it back on form
to 62.5-kilos a side x 2, then 4 r/p reps.
Wednesday, 15 June 2016
Wednesday 15th June 2016
Wednesday
DB Press
(waiting on rack hence switch as below too)
Iso Press
to 65-kilos x 1 (too much), dropped to 65-kilos a side x 3 reps. Needs to be either a BB press or 60 x 4-6 next time
s/s
Hammer DB Curls
to 47.5-kilos x 6 reps
TPD
to 16+stacker plate x 6 reps
DB Press
(waiting on rack hence switch as below too)
Iso Press
to 65-kilos x 1 (too much), dropped to 65-kilos a side x 3 reps. Needs to be either a BB press or 60 x 4-6 next time
s/s
Hammer DB Curls
to 47.5-kilos x 6 reps
TPD
to 16+stacker plate x 6 reps
Sunday, 12 June 2016
Saturday and Sunday June 12th 2916
Saturday
V/Gripper work
Sunday
Busy tomorrow so.
P/Squat machine
to 320-kilos x 6 reps
S/L/Curls
to stack+6 stacker plates x 12 r/p reps
L/Press
half assed due to usual issue
L/Ext
to stack+ 6 stacker plates x 12 r/p reps
V/Gripper work
Sunday
Busy tomorrow so.
P/Squat machine
to 320-kilos x 6 reps
S/L/Curls
to stack+6 stacker plates x 12 r/p reps
L/Press
half assed due to usual issue
L/Ext
to stack+ 6 stacker plates x 12 r/p reps
Wednesday, 8 June 2016
Wednesday 8th June 2016
Wednesday
CG Bench on smith machine
to 60-kilos a side x 5 reps
Mid Iso Row
to 80-kilos a side (1 at a time) x 6 reps
Pullover machine
1/2 stack x 12 reps, stack x 12 reps
CG Bench on smith machine
to 60-kilos a side x 5 reps
Mid Iso Row
to 80-kilos a side (1 at a time) x 6 reps
Pullover machine
1/2 stack x 12 reps, stack x 12 reps
Tuesday, 7 June 2016
Tuesday 7th June 2016
Tuesday
Penny Pinch work
W/ups are set up x 8 reps, +5kg x 5 reps, +7.5kg x 3 reps then
L/H: 13kg load x 4 x 3 reps
R/H: 15.25kg x 4 x 3 reps
Penny Pinch work
W/ups are set up x 8 reps, +5kg x 5 reps, +7.5kg x 3 reps then
L/H: 13kg load x 4 x 3 reps
R/H: 15.25kg x 4 x 3 reps
Monday, 6 June 2016
Monday 6th June 2016
Monday
Still off (as I was Sunday) so a bit dizzy at times but a decent enough session
Seated BB press
to 100-kilos x 3, dropped to 90-kilos x 6 reps
s/s
Hammer DB Curls
to 45-kilos x 6 reps
TPD
to 16p x 4+1+1 reps, 10 x 15 reps
Hard to hold position
Still off (as I was Sunday) so a bit dizzy at times but a decent enough session
Seated BB press
to 100-kilos x 3, dropped to 90-kilos x 6 reps
s/s
Hammer DB Curls
to 45-kilos x 6 reps
TPD
to 16p x 4+1+1 reps, 10 x 15 reps
Hard to hold position
Sunday, 5 June 2016
Thursday, 2 June 2016
Tuesday and Wednesday 1st June 2016
Tuesday
Penny Pinch work
L/H: 12.75kg load x 4 x 3 reps
R/H: 15kg x 4 x 3 reps
Wednesday
P/Squat machine
to 300-kilos x 8 reps
L/Press
to 410-kilos x a few. But the issue of the right leg / hip injury made me stop here.
S/L/Curls
1/2 stack x 15 reps, stack x 15 reps, +5p x 12 reps
L/Ext
1/2 stack x 15 reps
stack x 15 reps
Penny Pinch work
L/H: 12.75kg load x 4 x 3 reps
R/H: 15kg x 4 x 3 reps
Wednesday
P/Squat machine
to 300-kilos x 8 reps
L/Press
to 410-kilos x a few. But the issue of the right leg / hip injury made me stop here.
S/L/Curls
1/2 stack x 15 reps, stack x 15 reps, +5p x 12 reps
L/Ext
1/2 stack x 15 reps
stack x 15 reps
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