Monday 27th January 2014

Monday
Iso Press
all over the place - got greedy plus the leg workout Saturday may have done me in lol

s/s

Hammer DB Curl
to 47.5-kilos x 6 loose reps - 15-kilos x 15 reps

OHTE
to +65-kilos x 12 reps

Cable OHTE
6p x 8 reps, 9p x 8, 8, 8 reps - d/s 6p x 10, 4p x 10 reps

Monday 6th January 2014

Monday
BUSY today. Loads to do after gym.

Iso Press
to 61.25kg  a side x 4 reps, d/s 40kg a side x 10 reps

s/s

Hammer db curls
to 42.5kg each x 6 reps, 15kg each x 20 reps

Over head tricep ext - ez bar
to +60-kilos x 12 hard reps (sleeves)

TPD - rope handles
8p x 10 reps

Monday
A week off and sheeeetttt it was hard work today (not helped by sore bits and two days of Amazon wearing me down). Held off full bore

Iso Press
to 60-kilos x 6 reps, 40-kilos x 8 reps d/s

Hammer DB Curls
to 40 (?) x 6 reps / 20-kilos x 15 reps d/s

TPD (cos bars were in use)
to 15p x 8 reps, 10p x 10 reps
Felt hard

Wednesday 11th December 2013

Wednesday
Iffy belly and snotty nosed. Trained half the workout with a bud so that helped loads

Iso Press
spot into position meant 2 x 3 reps x 67.5-kilos a side then faced into machine for 2 x 6-8 reps 20-kilos a side

Hammer d/b curls
to 45-kilos x 3 x 7 loose reps

OHTE
to 82.5-kilos approx x 12 hard reps (he did 90kg x 10)

TPD
10p x 10 reps hard lol

Wednesday 4th December 2013

Wednesday
rush, rush, rush

Iso Press
to 67.5-kilos a side x 3 and then 2 reps, d/s 47.5-kilos x 8 reps

Hammer d/b curls
to 45-kilos a hand x 3 x 6 reps

O/H/T/Ex
to +60-kilos (69) x 12 reps - sleeves on and spot into position

TPD
done as a finisher after above 12p x 8 hard reps

Monday 18th November 2013

Monday
Iso Press
to 67.5-kilos x 2 x 2 reps,  - d/s 40-kilos x 12 reps

Hammer DB Curls
to 50-kilos x 6 reps

Overhead tricep ext (EZ bar)
to +50-kilos x 12 reps - d/s tpd 10p x 10 reps

Monday 11th November 2013

Monday
Iso Press
to 67.5-kilos x 3 reps - d/s 40-kilos x 10 reps

s/s

Hammer DB Curls
to 50-kilos x 6 reps @ - d/s 27/5-kilos x 8 reps

Overhead Tricep ext on e/z bar
bar + 20-kilos x 15 reps, +30-kilos x 15 reps, +40-kilos x 12 reps - d/s TPD 8p x 8 reps 'ouch' lol = pumped

Monday 21st November 2013

Monday
Iso Press
to 65-kilos a side x 3 reps

s/s

Hammer db curls
to 45-kilos @ x 2 x 5 reps

TPD
to 17p x 6 reps - 12p x 10 reps

FWC
35-kilos x 10 and x 12 reps - 15-kilos x 12 reps


s/s

RWC
15-kilos x 2 x 12 reps

Monday 14th October 2013

Monday
Iso Press
to 65-kilos x 4 reps @, d/s 40-kilos x 12 reps

Hammer DB  Curls
to 45-kilos x 6 reps

TPD
to 16.5p x 8 reps, d/s 10.5p x 12 reps

Monday 7th October 2013

Monday
note to self - dentist and gym does not mix. ick. Eased off the gas a little for that reason*.

Iso Press
to 65-kilos a side x 2+F+1 - 40-kilos x 8 reps

s/s

Hammer DB Curls
to 32.5-kilos @ x 8 reps* - 15-kilos @ x 20 reps

TPD
to 15p* x 8 reps (no added dip belt to hold me still) - 10p x 10 reps

Nothing extra. Needed to be done - ick

Monday 30th September 2013

Monday
Iso Press
to 63.75-kilos x 4 reps - d/s 40-kilos x 12 reps

H/D/B/Curls
to 47.5-kilos x 4 loose reps

TPD
to 18p (PB) x 4 damned ugly reps, changed to pushdown and did 4 more - d/s 10p x 12 reps

Tuesday 24th September 2013

Where did the rest of the week go ha ha

Monday
First voluntary stint at the YMCA

Tuesday
Iso Press
to 63.75kg x 2 x 3 reps - d/s 40kg x 8 reps

s/s


HDBC
to 45kg x 6 reps

TPD
to 17p x 6 reps (hard and I noticed right arm doing more of the work)

Home!

Saturday thru Monday 16th September 2013

Saturday
rest

Sunday
rest

Monday
Iso Press
to 65-kilos x 3 reps (arrggh) + a half rep - d/s 45-kilos x 8 reps

s/s

Hammer DB Curls
to 42.5-kilos x 8 reps

s/s

TPD
to 16.5p x 8 reps - d/s 10.5p x 10 reps

MDB
1, 2, 2 (tried 3)

NB: Worked grip on Thu but only noted on Facebook via photos

Monday 9th September 2013

Monday
Half walked / half given a lift to Hirwaun YMCA (sports mentoring role, volunteering to begin with) then

Iso Press
to 65-kilos an arm x 3 reps - d/s 40-kilos x 8 reps

HDBCurls
to 32.5-kilos @ ** x 8 reps

TPD
to 16.5p x 8 reps - d/s 10.5p x 8 reps

**Kept short n sweet as later than I like and back still sore / sniffing still

Saturday 31st August 2013

Saturday
Iso Press
to 66.25-kilos x 4 reps, d/s 40-kilos x 8 reps

s/s

Hammer db curls 
to 45-kilos x 8 reps

s/s

TPD
to 16p x 8 reps, d/s 10p x 15 reps

MDB
1, 2 and 2+F reps

Thursday and Friday 23rd August 2013

Thursday
Vulcan Gripper
to
L/H: 5/6 x 3 x 1 reps, 6/5 x N, VN, VN
R/H: 6/6 x 3 x 1 reps, 6/7 x N, Tng,  VN

2HP
+81-kilos x Fail so, +70-kilos x 1 reps, +75-kilos x 1 rep, +81-kilos x 3 (of 4 as skin tore)

Friday
Iso Press
to 65-kilos a side x 4 reps - 25-kilos a side x 12 hard reps

s/s

Hammer DB Curls
to 42.5-kilos x 8 hard reps (pulling on back)

s/s

TPD
to 15.5 plates x 6 reps - 10.5 plates x 12 reps

DB FWC
to 37.5-kilos  - 17.5-kilos x 12 reps

s/s

DB RWC
to 17.5-kilos x 12 reps

MDB
3 x 1 reps inc one videod.

Thursday 8th November 2012

Thursday
Sometimes I am a moron. That's it. Also my shaker broke and I opened my bag at the gym to gunk ha ha
Seated Press
to 107.5-kilos x 1 rep/ Too heavy so dropped back to 100-kilos x 4 reps. May look to do 3 x 3 with that next time.

DB Curls
Stayed light
10-kilos x 12 reps, 20-kilos x 10 reps, 30-kilos x 8 reps

s/s

Overhead tricep ext
5p x 12 reps, 7p x 10 reps, 10p x 8 reps d/s 5p x 8 reps
Haven't done these for a while and they always used to make my arms sore.

DB F/W/curl
20-kilos x 12 reps, 30-kilos x 10 reps, 40-kilos x 12 reps (nice)

Inch walk
No go with left hand but managed 2 20 feet lengths (1 at a time) with right banging away against my thigh.

Friday 20thJuly 2012

Friday
A fun morning... certainly non-standard. Up early to make sure my brain etc is ready for the Olympic Torch procession (pics on FB). Which meant I was in Beef's Gym at 9.30am. I had a coffee brought in a petrol station with a caffeine tablet to get me wired.

Iso Press
No adjustable bench available for Jones machine
handles x 12 reps, 20-kilos a side x 8 reps, 40-kilos a side x 8 reps, 55-kilos a side x 6 hard reps (s) - 20-kilos a side x 10 reps.

Alt DB Curls
Did these strict. 10-kilos x 12 reps, 15-kilos x 10 reps, 20-kilos x 8 reps (lighter than last time but better form)  - 7.5-kilos x 20 reps = pumped.

1 arm TPD (DR)
Struggled to get elbow supports on for last set so did without.
30-kilos x 12 reps, 45-kilos x 10 reps, 55-kilos x 8 reps - over to TPD (standard form) 45-kilos x 15 reps

FGripz DB Holds
Made left hand little finger bleed on first set somehow. So taped up and carried on.
50-kilos x 22, 25 and 25 reps, took gripz off and did another 15-20 secs. All times approx.

Saturday 7th July 2012- shoulders-n-arms

Saturday
Chilled yesterday. Hard work again today. Jones machine in use so...

Iso Press
arms x 12 reps, 20-kilos a side x 8 reps, 40-kilos a side x 8 reps, 56.25-kilos a side x F (mis-load), 51.25-kilos a side x 6 and then 5 reps. Nice

DB Curls s/s
10-kilos x 12 reps, 17.5-kilos x 10 reps, 25-kilos x 6 reps - 15-kilos x 8 reps

H/T/P/D
30-kilos x 12 reps easy, 55-kilos x 10 reps, 77.5-kilos x 6 reps - 45-kilos x 8 reps

F/W/Curls
17.5-kilos x 12 reps, 27.5-kilos x 10 reps, 40-kilos x 5 reps L and 7 reps R - 15-kilos x 12 reps @

Bwt: 19st 13lbs again

Tuesday 12th June 2012 workout

Tuesday
My legs are still 'ouch, ouch' from the first proper workout in weeks on Sunday.
Shoulders-n-arms
Iso Press
handle x 12 reps, 15-kilos a side x 8 reps, 30-kilos x 8 reps, 45-kilos x 8 hard reps, 55-kilos x 4 reps

DB Curls (not hammer)
10-kilos x 12 reps, 17.5-kilos x 10 reps, 25-kilos x L7/8R reps 

s/s

RG 1 arm pressdowns
20-kilos x 8 reps, 35-kilos x 8 reps, 50-kilos x 8 reps - flipped hand over and did 4 more reps B/H

RT work
B/H: 60-kilos x 8 reps, 80-kilos x 3 reps, 100-kilos x 1 rep,
L/H: 110-kilos x 1 rep, 120-kilos x F
R/H: 110-kilos x 1 rep, 120-kilos x 1 rep