Wednesday 5th November 2014

Tuesday
V/Gripper work

Wednesday
Short n sweet (using BP BCAA energy drink @ 100mg caffeine)

P/Squat machine (L/P as well next time)
to 380-kilos x 4 reps (PB)

L/Curl
to stack+5p x 10 r/p reps

FWC
to 40-kilos x 2 x 10 reps
hurts thumbs as I do it thumb under and the handles are short and hurt left index finger... not sure why.

s/s

RWC
to 15-kilos x 2 x 10 reps

Monday 22nd September 2014

Monday
P/Squat
to 340-kilos x 4 reps

L/Press
t0 415-kilos x 8 harder than I expected reps

L/Curls
stack x 10, 12, 14 and 16 reps

MDB
x 1, 3, 3, 3 reps

Thursday 24th and Friday 25th April 2014

Thursday
Iffy belly

Friday
Power squat machine 
to 330-kilos x 4 reps (more there)

Leg Press
high seat position (usually hole 2, today hole 3) = deeper
700-kilos x 1.... dropped to 660-kilos x 8 reps. 680-kilos next time

Leg Curls
2 x 12 reps x stack

2HP
set up crap so will do a session later or tomorrow

Friday 4th April 2014

Friday
Too long at the gym - knackered
P/Squat
to 325kg x 6 reps

Leg Press
to 700-kilos x 8 reps

Leg Curl
to stack+6 stacker plates x 10 and 8 reps

Leg Ext
to stack+ 6 stacker plates x 2 x 8 reps

Adj T/Bar
faffed about (120 in plates didn't wanna go) 118kg x 1 LH and timed hold RH, then 3 x 1 RP reps LH and 5 n/s reps RH

Friday 21st March 2014

Friday
So leg day...
P/Squat
to 325-kilos x 5 reps

L/Press
to 700-kilos x 12 reps

L/Curls
to stack + 6 stacker plates x 8 reps

L/Ext
to stack + 6 stacker plates x 10 reps

Bwt: 19st 4lbs on gym scales

Friday 14th March 2014

Friday
P/squat
to: cocked up doing 270kg x 6 thinking it was more so had to go again and did 325kg x 4 reps (PB)

L/Press
to 700-kilos x 10 reps

L/Curl
to stack + 5p x 10 reps

L/Ext
to stack + 4p x 10 reps

Friday 7th March 2014

Friday
Missed yesterdays session. Might play catch up later or tomorrow

P/Squat
to 320-kilos x 8 reps

L/Press
to 700-kilos x 10 reps

Leg Curl
stack x 12 reps, +2p x 12 reps, +4p x 12 reps

Leg Ext
stack x 12 reps, +2p x 12 reps, +4p x 10 reps

Friday 28th February 2014

Friday
If it's Friday it's legs. Excuse me while I lay down after...
P/Squat
to 320-kilos x 7 reps - brutal

Leg Press
to 700-kilos x 10 reps - no wraps

Leg Curl
stack x 12 reps, +3p stacker plates x 12 reps, +4p x 12 reps

Leg Ext
+3 stacker plates x 8, 10 and then 12 reps

MDB
F, 1, F, dizzy doesn't cover it

Friday 21st February 2014

Friday
VERY behind on the day. Up at 5am for lord knows what reason yet faffing about in town etc means I'm just in now (2.41PM)
P/Squat
Oats in effect (although it took the edge off what follow)
to 320-kilos x 6 reps - left lovely marks on shoulders ha ha

Leg Press
to 700-kilos x 1!! wrapped and did 8 reps

L/Curl
stack + 2 plates x 3 x 12 reps

L/Ext
stack + 2 plates x 3 x 10 reps

Closed the 3 a few times showing off :D

Saturday 25th January 2014

Saturday
Off / busy Thursday / Friday. In  lieu of missed grip I took CoC 3 with me to the gym and hit the MDB as well
CoC
thru-out w.out. to 3 reps left and 4 right inc a hold for 8-10 seconds

P/Squat machine
to 290-kilos x 6 reps deep

L/Press
to 700-kilos x 10 reps

Seated L/Curls
stack x 8, 10 and 14! reps

L/Ext
stack x 8, 10 and 12 reps

MDB
2 x 1 reps (held on 2nd and dizzy on first. Missed a third

Friday 10th January 2014

Friday
Power Squat
to 270-kilos x 6 ass down reps

Leg Press
to 620-kilos x 8 reps

Leg Curl (seated broken so standing 1 leg at a time and strict)
3p x 3 x 10 reps

Leg Ext
stack x 3 x 10 reps

Xmas and New Year week 2013/2014

Tuesday - Thursday
Random bits. Back on the program now

Friday
Break in session. Trained in 'santa' t-shirt lol

P/Squat
to 250-kilos x 6 reps (all the way down)

Giant sets of the next 3 moves

Leg Press
1) 200-kilos x 8 reps, 2) 400-kilos x 8 reps, 3) 610-kilos x 8 reps

Leg Curl
1) 15p x 8 reps, 2) stack x 8 reps, 3) stack x 8 reps

Leg Ext
1) 15p x 8 reps, 2) stack x 8 reps, 3) stack x 8 reps

Monday 16th December 2013

Monday
Usual post weekend 'oh my lord I'm knackered' followed by:
P/Squat
to 300-kilos x 10 reps (a 'is that St Peter at the gates' moment ha ha)

Leg Press
to 700-kilos x 10 reps

Seated Leg Curls
stack x 4 x 10 reps

Leg Ext
stack x 3 x 10 reps

Monday 9th December 2013

Monday
No fri or sat due to work. Back stiff as hell but ok once warmed up

P/Squat
to 300-kilos x 7 reps

Leg Press
to 700-kilos x 8 reps

Leg Curls
stack x 3 x 12 reps

Leg Ext
stack x 3 x 12 reps

MDB
cos asked x 1 rep

Mondsay 2nd December 2013

Cheers D. It was three long ass days. 4am starts FFS.

Monday
took it easy due to aching bits and bobs
P Squat
to 300-kilos x 8 ugly reps.

Leg Press
to 700-kilos x 8 reps. Hard as machine needs an oil change. It was squeeking.

Leg Curl
stack x 8, 8 and 12 reps

Leg Ext
stack x 3 x 8 reps

I could have done more at the end as I seemed to liven up but held off.

Friday 22nd November 2013

Friday
Power Squat
to 315kg x 6 reps

Leg Press
to 700kg x 10 reps

Leg Curl
stack x 4 x 13 reps

Leg Ext
stack x 2 x 13 reps (time out!!)

Friday 15th November 2013

Friday
3 coffees by the time I got there and still it was damned hard work today. Not helped by jarring my right hip n knee yesterday afternoon. Feeling my age today

P/Squat
to 300-kilos x 8 hard reps

Leg Press
to 700-kilos x 8 hard reps (400 hard too)

Leg Curl
stack x 4 x 12 reps (see above lol)

Leg Ext
stack x 4 x 12 reps (ditto).

Thursday and Friday 8th November 2013

Thursday
Nowt

Friday
abscess so off to town / dentist - script for penicillin then gym - rushing around etc. Also forgot belt etc Still...

P/Squat
to 295-kilos x 8 decent reps

L/Press
to 850-kilos (700kg plus 150kg gym member) x 3 crazy reps, then 700-kilos x 4 reps = fun

Leg Ext
3 x 17 reps with stack - r/p

Leg Curl
as above

Monday 4th November 2013

Monday
at gym early (9.29am)  as 1) Dental appointment in Porth (ouch again) and 2) YMCA later. Crack on then!
Iso Press
to 67.5-kilos a side x 2 x 2 reps (2 x 3 next time) - d/s 20-kilos x side x 8 reps

s/s

Hammer DB Curls
to 50-kilos a hand x 5L/6R ugly ass reps

TPD
to 16p x 2 x 6 reps - d/s 10p x 10 reps

Given it's early for working out it was hard and quite heavy (if ugly at times ha ha). Done by 1030am

Thursday and Friday 1st November 2013

Thursday
V/Gripper
to
L/H: 5/6 x 3 x 1 reps, 6/5 x 3 x 1 reps, 6/6 x N
R/H: 6/6 x 3 x 1 reps, 6/7 x 2 x 1 reps, 6/6 (accident) x 1 easy rep, 7/7 x N

2HP
to +73.5-kilos x 4 x 3 reps

Friday
Had to do less due to another early appointment (room full of chavs - urgghh).

P/Squat
faffing about to get 'comfortable'
to 290-kilos x 8 reps

Leg Press
to 620-kilos x 12 reps (short on time and wanted 20 reps)

Leg Curls
one set only due to time
stack x 17 reps

Leg Ext
as above
stack x 17 reps