Sunday 1st July 2012 - shoulder n arms workout

Sunday
In lieu of apparent meter works Monday
S+A
Seated Iso Press
arm x 12 reps, 15-kilos @ x 8 reps, 30-kilos @ x 8 reps, 34-kilos @ x 6reps, 56.25-kilos @ x 4 reps

DB Hammer Curls
7.5-kilos x 12 reps @, 17.5-kilos x 10 reps @, 27.5-kilos x 8 reps @, 35-kilos x 8 loose reps @ - 17.5-kilos x 15 reps @

s/s

Heavy T/P/D
30-kilos x 12 reps, 55-kilos x 10 reps, 75-kilos x 8 reps - 55-kilos x 8 reps

R/W/Curls
7.5-kilos x 12 reps @, 12.5-kilos x 10 reps @, 20-kilos x 6 hard reps @ - 7.5-kilos x 8 reps @

Monday 18th June 2012 workout - shoulders n arms

Monday

Running late (allowing myself to be distracted as per).

Seated press in jones

bar x 8 reps, 50-kilos x 8 reps, 75-kilos x 6 reps, 90-kilos x 5 reps
struggled with XL support sleeves due to tricep pump
 

Hammer db curls

10-kilos @ x 12 reps, 20-kilos @ x 10 reps, 32.5-kilos @ x 8 reps

s/s
 

TPD (SR)

35-kilos x 12 rep[s, 55-kilos x 10 reps, 70-kilos x 8 reps - 35-kilos x 12 reps pumper
 

RT

B/H: 60-kilos @ x 8 reps, 80-kilos @ x 3 reps, 100-kilos @ x 1 rep
L/H: 110-kilos x 4 x 1 reps
R/H: 110-kilos x 1 rep, 117.5-kilos x 4 x 1 reps

Thursday 14th June 2012 workout

Dumbbell flexor wrist curl.  Not me but close to how I do them

Thursday
Chest n back
CG Bench Press
bar x 8 reps, 60-kilos x 8 reps, 80-kilo x 8 reps, 110-kilos x 2 x 4 reps - 60-kilos x 12 reps

Iso-lever row
40-kilos a side x 8 reps, 60-kilos a side x 8 reps, 80-kilos a side x L5/6R reps

D/O/D/L
bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 3 or 4 (oops!) reps, 170-kilos x 4 hard reps

DB F/W/Curls
17.5-kilos x 12 reps, 22.5-kilos x 10 reps, 42.5-kilos x (too much too soon) 5 reps RH, dropped to 40-kilos x 6 reps LH and then both 20-kilos x 12 reps for pump. 

Englands most powerful man 2012 (Novice) and Sunday's workout

Saturday 'day was spent down at Gravesend watching the novice and day 1 of the 105-kilo class of England's most powerful strongman comp 2012.


One of the Gloucester lads, Richard Fuller (see photo), competed and managed a very close 2nd place.


I got o so slightly singed by the sun.


Sunday
Few brews with David yesterday after noon and awake, but not up, at silly o'clock today. I arose at a more sensible 6.30 or so and prepped for the gym.
Leg Press
FP x 8 reps per leg and 8 reps both, 120-kilos x 8 reps, 240-kilos x 8 reps (SB), 480-kilos x 8 reps (SB+W)

Leg Ext
50-kilos x 8 reps, 80-kilos x 8 reps, 120-kilos x 8 reps

s/s

Leg Curls
35-kilos x 8 reps, 55-kilos x 8 reps, 70-kilos x 8 reps

DB Holds with Fat Gripz
45-kilos @x 3 x 20 seconds (more on the 3rd set)

Note the last three sessions I've dropped a little poundage deliberately off my working weights to allow for the infrequent workouts from the various exhibitions.

Friday 8th June 2012 workout

Friday
Chest n back
CG Bench Press
bar x 8 reps, 60-kilos x 8 reps, 80-kilos x 6 reps, 100-kilos x 4 reps, 110-kilos x 4 reps - 70-kilos x 12 reps
 
LPD
75-kilos x 8 reps, 95-kilos x 8 reps, 120-kilos x 8 reps

D/O/D/L
bar x 8 reps, 60-kilos x 6 reps, 100-kilos x 6 reps, 140-kilos x 4 reps, 170-kilos x 3 reps

R/W/Curl
7.5-kilos x 12 reps, 12.5-kilos x 10 reps, 17.5-kilos x 8 reps - 10-kilos x 8 reps (BH)

Back to the grind... Wednesday 6th June 2012 workout

Wednesday
Back in the gym where I belong... ahhh now exhale. That's better. Onwards. I'll ease in over the next couple of sessions. Today was shoulders-n-arms. As per I warmed up with a light set of rotator cuff work with dumbbell.

Seated Press in Jones
bar x 8 reps, 50kg x 8 reps, 80kg x 6 reps, 90kg (with sleeves) x 4 hard shaky reps.

H/D/B/Curls
10kg@ x 12 reps, 20kg@ x 10 reps, 30kg@ x 8 reps - 15kg@ x 15 or so reps (wasn't counting just pumping)

s/s with

TPD (used double ratio pulley machine)
50kg x 12 reps, 80kg x 12 reps, stack 9105kg) x 12 reps - 60kg x 15 reps

F/W/Curls
12.5kg x 12 reps @, 22.5kg x 10 reps @, 32.5kg x 12 reps @ - 17.5kg x 15 reps L and 17 reps R.

Tuesday 22nd May 2012 workout - taking it easy

Tuesday

I'm taking a careful approach to training, same as I did last week. So I did a chest n back workout today and it'll be grippers tomorrow and that's it. I need my glands (in my neck) to go down as they can indicate I'm over doing it and to be rested for a hard weekend again.
 

CG Bench

Warmed up then 60-kilos x 8 reps, 80-kilos x 8 reps, 112.5-kilos x 4 reps, 120-kilos x 1 rep, 130-kilos x 1 rep and back down to 60-kilos x 15 reps
 

Iso-lever 1-arm row

Worked with a young lad who was on it before me. 20-kilos x 8 reps, 40-kilos x 8 reps, 60-kilos x 8 reps, 75-kilos x 6 reps.

And that was that.

Sunday 13th May workout

Saturday
Volume work with HG300 followed by Argos catalogue tearing practise and finished with nail bending

Sunday
early for me @ Beefs Gym
Leg press
f/plate x 20 reps, 120-kilos x 20 reps, 240-kilos x 20 reps, 360-kilos x 20 reps, 500-kilos x 10 reps

Leg ext
35-kilos x 15 reps, 80-kilos x 15 reps, 120-kilos / stack 2 x 11 reps

s/s

Leg Curls
35-kilos x 12 reps, 50-kilos x 12 reps, 75-kilos x 9 reps

R/W/Curl
7.5-kilos x 12 reps, 12.5-kilos x 10 reps, 20-kilos x L9/R10 d/s 10-kilos x 10 reps @

Friday 11th May 2012. Last Rolling Thunder workout before Bodypower

Friday
The mind set was that this is one of the last few proper sessions I'll get in over the next 3 weeks and one of the very last before Bodypower - more so for the Rolling Thunder event.

CG Bench Press
bar  x 12 reps, 60-kilos x 8 reps, 80-kilos x 8 reps, 112.5-kilos x 6 reps - d/s 60-kilos x 15 reps = pump
 
LPD
75-kilos x 8 reps, 95-kilos x 8 reps, 125-kilos x 7 rep - d/s 60-kilos x 8 hard pumping reps

DODL
60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 3 reps, 180-kilos x 3 reps, 200-kilos x dizzy/stopped/failed

RT
B/H: 80-kilos x 6 reps @, 100-kilos x 3 reps @, 115-kilos x 1 rep @, 120-kilos x 1 rep @, 130-kilos x 1 rep @ (nice for left hand). 140-kilos x F (right only), dropped to 100-kilos x 8 reps @ (was more there but stopped).

Wednesday 9th May 2012 workout

Wednesday
Seated Press in Jones
bar x 8 reps, 50-kilos x 8 reps, 65-kilos x 8 reps, 90-kilos x 2 x 4 hard reps (s)

s/s

Alt standing dumbbell curl
10-kilos @ x 8 reps, 20-kilois @ x 8 reps, 25-kilos @ x 6 reps d/s 15-kilos @ x 8 reps

1 Arm TPD reverse grip
20-kilos x 8 reps, 35-kilos x 8 reps, 55-kilos x 6 reps d/s 30-kilos x 15 reps then over grip x 8 reps

Dumbbell holds with fat gripz
47.5-kilos x 3 x 25 seconds

Protein scandal doc is meant to be getting edited down. Instead it's 4500+ words and 11 pages long!

Monday 7th May 2012 workout

Monday

Umming and ahhing all the way down the hill to the gym - legs or Deadlift. This may have been aided by enjoying a pint or two with David yesterday during Rochester's Sweeps Festival (pics on facebook)
 

Leg Press

f/p x 20+ reps, 120-kilos x 20 reps, 240-kilos x 20 reps, 360-kilos x 20 reps, 500-kilos x 8 reps

Leg Ext

35-kilos x 15 reps, 80-kilos x 15 reps, stack x 2 x 10 reps
 

Leg Curl

35-kilos x 12 reps, 50-kilos x 12 reps, 75-kilos x 8 reps

F/W/Curls

17.5-kilos x 8 reps, 30-kilos x 8 reps, 40-kilos x 8 reps d/s 25-kilos x 8 reps @ 

Added some free range egg whites to my protein drink today. We'll see how I get on. 

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

Aches and pains

It goes almost without saying (if it was without this page would be blank ha ha) that the harder you push your body the more likely it is you'll notice aches, pains and strains. Once you get to record breaking levels you're into territory no-one else, or very few, has or have been.

My sleeves (image from Strength Shop).

Right now I'm fortunate that my 'ache list' is a small one. I get an occasional twinge or tweak in my wrists - usually from not getting them warm. You can throw in a strange ache on my left elbow (like there's a bruise on the bone) and the usual tightness or warning tweak in my lower back.

My shoulders, which were bad enough a year or two ago that laying on either in bed was uncomfortable enough to wake me up. I used Glucosomine and still recommend this highly. But I changed, on becoming a rep for Bulkpowders, to Cissus and this seems to have done the trick. I can't remember the last time it was an issue.

One thing I do regularly is use support equipment but only at MAX levels. So, as per today's planned session, I'll put on elbow supports for my heaviest sets on pressing (Iso-lever press today) and heavy tricep pressdowns. Ditto belting up when appropriate and so on. James, at Beefs Gym, teased me once about my 'toys' (''you do like your kit don't ya? A; yes I do ha ha) but I've knackered myself enough times to take care.

It is, as above, key to get the balance between not over-relying on said supports and yet also making sure there's not to many injuries coming your way.  

Monday 30th April workout + job interview

Sunday
Enjoyed a nice walk out Chatham and back with a few beers and lunch in between with my brother David, Back to Chatham again today (Mon) for a job interview and again Wednesday... I should move there ha ha. Did ok at the interview. I made sure to mention the upcoming work and move to Wales and, from the interviewers reply, I (and may still be) was good to go. Not bad for my first interview since 2005.

Monday
Leg Press
to 500kg x 12 reps

Leg ext
to stack x 15 r/p reps

s/s

Leg Curls
to 70kg x 12 r/p reps

R/W/Curls
to 20kg x 8 and then 5 reps @ + 5kg x 12 reps d/s

Wednesday 25th April 2012 workout + protein scandal work

I spent far too many hours (3000+ words and growing) typing on the protein scandal (revealed any day now) and well over an hour chatting with the main ripped off man - Spencer Clark of STC that I was running well behind today
 

Wednesday

S+A

Seated Press in Jones

bar x 12 reps, 50-kilos x 8 reps, 65-kilos x 8 reps, 90-kilos x 4 reps (s)
 

Alt standing dumbbell curls

10-kilos @ x 8 reps, 20-kilos @ x 8 reps, 27.5-kilos @ x L5/6R reps
 

1 arm TPD

20-kilos @ x 8 reps, 35-kilos @ x 8 reps, 50-kilos @ x 2 x 8 reps (s) - 2nd set d/d left arm
 

F/W/Curls

17.5-kilos x 8 reps, 25-kilos x 8 reps, 50-kilos @ x L6/8 reps d/s 25-kilos x 8 reps

Monday 23rd April workout

Monday

Leg Press

to 500kg x 11 reps
 

Leg Ext

to stack x 14 d/d reps

s/s
 

Leg Curls

to 70kg x 11 d/d reps

RT work

B/H: 60-kilos x 8 reps @, 80-kilos x 3 reps @, 100-kilos x 1 rep @. My lower back was stiff and I spent time loosening it between sets.

L/H: 115-kilos x F then 3 x 1 rep. 117.5-kilos x 1 and then 4 reps.

R/H: 117.5-kilos x 3 x 1 reps, 123.75-kilos x 1 then 2+2 (RP style). 

As before my mind was in Bodypower mode but by golly it took some getting there. ALL of the warm up sets, esp left handed, were hard work. But I got a sort of second wind once in BP mode for the heavy ones. 

Thursday 19th and Friday 20th April workouts

Thursday

V/Gripper

Friday
CG Bench Press
bar x 15 reps, 60kg x 8 reps, 80kg x 8 reps, 110kg x 6 and 5 reps

LPD
75kg x 8 reps, 95kg x 8 reps, 126kg x 6 reps

DODL
bar x 12 reps, 60kg x 8 reps, 100kg x 6 reps, 140kg x 3 reps, 170kg x 2 x 3 reps (nattering in between with Damien)

DB Holds for time
45kg @ x 3 x 30 secs (approx)

Of interest: an article I saw this week claimed that gym user (or some such) did more reps or put more effort in if they were encouraged to think 'evil thoughts' as they worked out. One assumes it was less 'evil' per say but more of an aggressive attitude. So on a few of my better efforts today had me gritting my teeth and thinking about kicking off / fighting as I did the last rep or two. 

In spite of a very iffy belly today (v annoying) my bodyweight was up again to 19st 6lbs  / 272lbs

Tuesday 16th and Wednesday 17th w/outs

Tuesday

V/gripper
 

Wednesday

errands, inc posting ID re house purchase then

Iso Press(Jones in use)
handles x 15 reps, 16.25kg@ x 8 reps, 32.5kg@ x 8 reps, 55kg@ x 5 tough reps
 

s/s
 

H/D/B Curls

10kg@ x 8 reps, 20kg@ x 8 reps, 30kg@ x 8 reps, 37.5kg@ x 8 (loose) reps d/s 20kg@ x 8 tight reps.

s/s
 

T/P/D

30kg x 8 reps, 50kg x 8 reps, 80kg x 2 x 6 reps

R/W/Curls

7.5kg x 11 reps, 12.5kg x 11 reps, 20kg x 8 - d/s 12.5kg x reps both sides.

Monday 16th April w/out

Monday
Sooo washed our during and after training. This snotty nose thing must be viral. I'm getting better but does it take something out of me or what?

Leg Press
usual then 120kg x 12 reps, 240kg x 12 reps, 360kg x 12 reps, 500kg x 10 reps

Leg Ext
35kg x 15 reps, 80kg x 15 reps, 120kg x 13 reps r/p

Leg Curl
35kg x 12 rep, 45kg x 12 rep, 70kg x 11 d/d reps

RT

B/H: 60kg x 8 reps, 80kg x 3 reps, 100kg x 1 rep,

L/H: 115kg x 3 x 1 reps, 117.5kg x 1, 1, 2 reps

R/H:   117.5kg x 3 x 1 reps, 122.5kg x 3 x 1 reps, 125kg x 1 and then a bomb. Was done in.

Was HARD work with virus. Sufficient to say the gyms music and my wanting to do well at the NEC got me through... just.

Wednesday, 11th April workout

Wednesday
Said hi to a few lads inc Nigel etc

Seated Iso Press
handles x 15 reps, 16.25kg @ x 8 reps, 32.5kg @ x 8 reps, 47.5kg @ x 8 reps (s) and 52.5kg @ x 6 reps (s)
 
Seated alt DB Curls
7.5kg @ x 8 reps, 15kg @ x 8 reps, 25kg x 5/6 and 5/5 reps hard work
 
One arm reverse grip p/downs
25kg x 8 reps, 35kg x 8 reps, 50kg x 6 reps, x 8 reps (sleeves on)
 
DB Holds for time
45kg @ x 25, 20 and 20 secs - v hard