Friday
V/G and JB gripper work
Monday
L/Press
to 700-kilkos x 8 reps (hole 3)
Seated leg curl
to stack +8 plates x 9 reps
Leg Extension
to stack +8 plates x 9 reps
V/Gripper
Last 2 sessions it's taken longer than I'd like to get into the groove
L/H: 6/6 x 2 x 1 reps, 6/6+B x VN, VN, VVN, VVN, VVN, 1 reps
R/H: 6/6 x 1, 6/7 x 1 7/7 x N. N. VN, VN. 1 reps
Showing posts with label John Brookfield Grippers. Show all posts
Showing posts with label John Brookfield Grippers. Show all posts
Monday, 7 September 2015
Tuesday, 1 September 2015
Friday and Monday 1st of August 2015
Friday
JB and Vulcan Gripper work
Monday
Trained at home
Seated press in rack
to 107-kilos x 4 reps
Curls using thick bar
to 50-kilos x 8 reps
Vulcan
to
L/H: 6/6 x VVN, 1, 1, 1, 1, 1, VVN, 1 reps
R/H: 7/7 x F, VVN, 4 x 1 reps, VN
JB and Vulcan Gripper work
Monday
Trained at home
Seated press in rack
to 107-kilos x 4 reps
Curls using thick bar
to 50-kilos x 8 reps
Vulcan
to
L/H: 6/6 x VVN, 1, 1, 1, 1, 1, VVN, 1 reps
R/H: 7/7 x F, VVN, 4 x 1 reps, VN
Monday, 16 March 2015
Monday16th March 2015
Monday
P/Squat machine
to 365-kilos x 4 heavy ass reps
L/Press
to 640-kilos x 8 reps
Seated L/Curl machine
to stack + 5 stacker plates x 8 reps
all s/s
Gripper work
Right hand off a bit.
L/H: V/G to 6/6 x 3 x VVN.
R/H: V/G to 7/7 x F, N. MM5 x N then JBG x 2 x 3 r/p negs (hand about 1 - 1.25-inch from the top)
P/Squat machine
to 365-kilos x 4 heavy ass reps
L/Press
to 640-kilos x 8 reps
Seated L/Curl machine
to stack + 5 stacker plates x 8 reps
all s/s
Gripper work
Right hand off a bit.
L/H: V/G to 6/6 x 3 x VVN.
R/H: V/G to 7/7 x F, N. MM5 x N then JBG x 2 x 3 r/p negs (hand about 1 - 1.25-inch from the top)
Monday, 16 February 2015
Monday 16th February 2015
Monday
Started MyoX last week and using Bulkpowders Aftermath (post workout) since Friday
Power Squat
100, 150, 240 for 8 reps and 360 for 4 reps (heavy as)
Leg Press
200, 400 and then 600kg x 9 reps )hole 3 on seat) for the 1st time in a while.
Seated Leg Curls
15, stack and then stack + 3 stacker plates x 8 reps (last 2 rp on the last set)
Vulcan and JB Grippers
to
L/H: 5/5 x 1 rep, 5/6 x 1 rep, 6/6 x 1/4", N, 1, F, N
R/H: 6/6 x 2 x 1 reps, 6/7 x 2 x 1 reps, 7/7 x 1, F, TnG, N/ Then JB F x 2 x 3 negs.
Started MyoX last week and using Bulkpowders Aftermath (post workout) since Friday
Power Squat
100, 150, 240 for 8 reps and 360 for 4 reps (heavy as)
Leg Press
200, 400 and then 600kg x 9 reps )hole 3 on seat) for the 1st time in a while.
Seated Leg Curls
15, stack and then stack + 3 stacker plates x 8 reps (last 2 rp on the last set)
Vulcan and JB Grippers
to
L/H: 5/5 x 1 rep, 5/6 x 1 rep, 6/6 x 1/4", N, 1, F, N
R/H: 6/6 x 2 x 1 reps, 6/7 x 2 x 1 reps, 7/7 x 1, F, TnG, N/ Then JB F x 2 x 3 negs.
Tuesday, 10 February 2015
Monday 9th February 2015
Monday
Iso Press (rack in use again)
to 62.5-kilos a side x 4, 20-kilos a side x 20 reps
s/s
Hammer dumbbell curls
(sets of 10 except last one)
to 55-kilos @ x 8 reps
s/s
TPD
to14p x 10 reps (sleeves)
V/G and JB grippers
s/s through out. Not as good as I'd have liked. NB: it seems to make a difference which bodyparts are worked with grippers
to
L/H: 4/5 x 1 rep, 5/5 x 1 rep, 6/6 x 1/4" x 3 attempts. Then JB F x 8 and 4 reps bottom position.
R/H: 6/6 x 1 rep, 6/7 x 1 rep, 7/7 x 1/4" x 3 attempts. Then JB F x 8 reps bottom, 6 reps with hand moved up 3/4" and then 2 x 3 negs in high position
Iso Press (rack in use again)
to 62.5-kilos a side x 4, 20-kilos a side x 20 reps
s/s
Hammer dumbbell curls
(sets of 10 except last one)
to 55-kilos @ x 8 reps
s/s
TPD
to14p x 10 reps (sleeves)
V/G and JB grippers
s/s through out. Not as good as I'd have liked. NB: it seems to make a difference which bodyparts are worked with grippers
to
L/H: 4/5 x 1 rep, 5/5 x 1 rep, 6/6 x 1/4" x 3 attempts. Then JB F x 8 and 4 reps bottom position.
R/H: 6/6 x 1 rep, 6/7 x 1 rep, 7/7 x 1/4" x 3 attempts. Then JB F x 8 reps bottom, 6 reps with hand moved up 3/4" and then 2 x 3 negs in high position
Monday, 2 February 2015
Monday 2nd February 2015
Monday
Iso Bench (machine n rack in use)
to 70-kilos a aside x 4 reps with spot on this set (into position)
LPD
to stack + 6 plates x 8 reps
Iso lever row
to 90-kilos x 6 little bit ugly reps
Vulcan and JB F gripper
to
L/H: 4/5 x 1 reps, 5/6 x 2 x 1 reps, 6/6 x VVN and N
R/H: 5/5 x 1 rep, 6/6 x 1 rep, 6/7 x 1 rep, 7/7 x VVN and then 1 rep. Then 6 reps ext on JBF followed by 2 x 3 negs with JBF hand set at top position.
Good session
In between working to max on the VG I was asked about the Millennium so did a rep
Iso Bench (machine n rack in use)
to 70-kilos a aside x 4 reps with spot on this set (into position)
LPD
to stack + 6 plates x 8 reps
Iso lever row
to 90-kilos x 6 little bit ugly reps
Vulcan and JB F gripper
to
L/H: 4/5 x 1 reps, 5/6 x 2 x 1 reps, 6/6 x VVN and N
R/H: 5/5 x 1 rep, 6/6 x 1 rep, 6/7 x 1 rep, 7/7 x VVN and then 1 rep. Then 6 reps ext on JBF followed by 2 x 3 negs with JBF hand set at top position.
Good session
In between working to max on the VG I was asked about the Millennium so did a rep
Wednesday, 28 January 2015
Wednesday 28th January 2015
Wednesday
I'd added a large hose clamp to the F (JBF = 126 lbs. & 266 lbs. Ratings by Joe M) but removed it - it felt in the way. Much faffing, sapping energy wise, found a workable setting method. Pics on FB. So...
Iso Press (Dale in rack)
to 60-kilos a side x 4 and x 5 reps. DS 20-kilos a side x 15 rep
Hammer DC Curls
to 50-kilos @ x 7 reps
TPD
to 13+1 stacker plate x 8 reps
JB Gripper work
Best effort was 6 reps r/h and a couple of brutal negatives.
I'd added a large hose clamp to the F (JBF = 126 lbs. & 266 lbs. Ratings by Joe M) but removed it - it felt in the way. Much faffing, sapping energy wise, found a workable setting method. Pics on FB. So...
Iso Press (Dale in rack)
to 60-kilos a side x 4 and x 5 reps. DS 20-kilos a side x 15 rep
Hammer DC Curls
to 50-kilos @ x 7 reps
TPD
to 13+1 stacker plate x 8 reps
JB Gripper work
Best effort was 6 reps r/h and a couple of brutal negatives.
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