Thursday 3rd May 2012 gripper work+

Thursday
More protein scandal work and my 1 Rep Max shirt arrived: sweet :)

V/ Gripper
B/H: 1/1 x 8 reps @, 3/3 x 1 rep @, 5/5 x 1 rep @,
L/H: 6/5 x 2 x 1 easy reps, 6/6 x F (poor set), N, N, N, VN reps
R/H: 6/6 x 1 rep, 7/6 x 1 easy rep, 7/7 x F, dropped to 7/6 x 1 easy rep back to 7/7 x F (both F were poor sets), then N, N reps

Wednesday 2nd May 2012 workout = freebie :)

Need to chat less and crack on more. So close to being late for an appointment today. In the meantime... I've a free t-shirt from this site coming (thanks!!): http://www.1repmax.com/wsm-atlas.aspx

Wednesday
NB: talk to Nigel less, train more ha ha

Iso Seated Press
arm, x 12 reps, 16.25-kilos a side x 8 reps, 32.5-kilkos a side x 8 reps, 55-kilos a side x 5+ 1 almost there rep, d/s 30-kilos a side x 8 reps
 
s/s

Hammer DB Curls
10-kilos x 8 reps @, 20-kilos x 8 reps @, 30-kilos x 8 reps @, 40-kilos x 6 loose reps d/s 22.5-kilos x 8 reps. See pump :)

s/s

TPD
30-kilos x 8 reps, 50-kilos x 8 reps, 80-kilos x 6 reps (couldn't get the sleeves on - too pumped) - switched to double ratio pulley set up and did 105-kilos x 10 and 8 reps.
 
DB Holds for time
47.5kg @ x 3 x 20 seconds approx