Wednesday 13th July 2016

Wednesday
I was having a 'good back day' so...

CG Bench
to 120kg x paused and 2 x 1 reps at 140kg

LPD (hard machine)
highish reps to stack x 10 reps


Mid-iso-row
as above highish reps start to 50-kilos a side x 12 reps

Back stretches

However Thursday and Friday we're 'damned awful back days'. Back to the docs and a TON of paracetamol to go with the other drugs and an X-Ray at Mountain Ash Hospital (seen right away).

Wednesday 29th June 2016

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

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.

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

Wednesday 6th April 2016

Wednesday
Early-ish to gym and took my sweet time equals a decent workout.

CG Bench
to 120-kilos x 1, 130-kilos x 1 and 140-kilos x 1 rep

s/s

LPD
to stack +5p (all I could find) x 8 reps

Adj T/Bar
L/H: 1, 2, 2, 1 reps with working weight
R/H: 4 x 3 reps with working weight.

Wednesday 9th March 2016

Wednesday
Up early and in town early. May have slowed me down a bit by the time I got to the gym due to time between eating and training. Also no sleeves for bench - d'uh

Iso P/Downs
to 85-kilos a side x 5 reps @

CG Bench Press
to 140-kilos x 3 x 1 reps - left should no like at all.


Adj/T/Bar
up 2.5-kilos from last time but L/H struggled
1/3, 1/3. 1/ 3 and 1/4

Monday February 29th 2016

Monday
Close grip bench press
to 140-kilos x 4 x 1 reps. Last one fast.
Left shoulder fascia aches.

LPD
to stack + 6p x 2 x 8 reps

DOTBDL - time
3 x time with form as before. One strict. Then 75-kilos x 20 reps, 90-kilos x 15+5 reps

Wednesday 17th February 2016

Wednesday
Close Grip Bench Press
to 140kg x 1 slow ass rep, 2 x 1 decently fast reps

Iso Lever Rows
to 120-kilos x 6 reps an arm

Adj T/Bar
added 5-kilos to working weight. Felt strong on this - getting the comp focus.
3, 3, 3, 6 reps per hand

Monday 8th February 2016

Monday
Mid-Iso Row
to 75-kilos x 6 reps a side

Smith CG Bench
to 70-kilos a side x 1 reps

DOTBDL-timed
4 timed sets - 1 second more than before each time. Last set by my fingernails

282lbs

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

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 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 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.

Wednesday 9th December 2015

Wednesday
Up crazy early but sensible o'clock at the gym

Lat Pulldown
to stack+7p x 8 reps

Close Grip Bench
to 140-kilos x 1 rep, 145-kilos x 2 x 1 reps

Pullover machine
stack x 8, 10 and 12 reps

Friday and Monday 30th November 2015

Friday
Vulcan Gripper - volume
Done in bed with no chalk at all lol
L/H: 6/6 x 6 + VN and VVN
R/H: 6/6 x 10 reps total

Monday 
Brutal. Bwt 1lb shy of 20st

CG bench - forgot sleeves
to 145-kilos x 2 x 1 reps x slooowwww

Iso P/Downs
to 80-kilos a side x 2 x 6 reps

Iso Lever Row
to 120-kilos a side 1 x 5 reps, 1 x 6 reps. So damn heavy I was struggling to say in the seat.

Friday and Monday 16th November 2015

Friday
Gripper work

Monday
Pulldowns
to stack on H machine x 2 x 10 reps

Close Grip Bench
to 145-kilos x 1 slow and 1 better rep

V/Gripperto
L/H: 6/6 x VVN, VVN, 1, 1,
R/H: 6/6 x 2 x 1 reps, 6/7 x 2 x 1 reps, 7/7 x F

MDB
2 x 1 reps easy

Friday and Monday 26th October 2015

Friday
Vulcan

Monday
LPD
to stack +5p x 8 reps

CGBP
to 145-kilos x 2 x 1 reps

Low Cable Row
to stack+6p x 10 reps

Grippers
L/H: CoC 3 x 2, 3+N, 2+N
R/H: CoC 3 x 4, GHP8 x 4 x 4

Wednesday 14th September 2015

Wednesday
I'm wondering if, as I get stronger on some movements, they negate my efforts on others. That and the cold temp... Anyway

Close grip bench
to 145-kilos x 4 x 1 reps (earlier efforts were s-l-o-w)

Mid iso-rows
to 55-kilos x 8 reps

Pullover machine
stack x 8, 10 and 12 reps

V/Gripper

Friday and Monday 5th October 2015

Friday
Vulcan work

Monday
CG bench
to 140-kilos x 2, 142.5-kilos x 2 x 2 reps

LPD
to stack x 10, 12 and 14 reps

1 arm rows
to 90-kilos x 1/6 and 6/6

Friday and Monday 14th September 2015

Friday
Vulcan and JB gripper
Hard overload and negatives

Monday
CG Bench Press
to 140-kilos x 1, 2, and 3 reps

Lat Pulldowns
to stack +3p x 11 reps

One Arm Dumbbell Row
to 90-kilo bells x 8 reps a side

Vulcan Gripper
to
L/H: 6/6+B x VN, 6/7 x VN, 6/6+B x VVN, VVN
R/H: 7/7 x 1, F, 1, 7/8 x F, 7/7+B x VVN, F, VVN