Tuesday thru Thursday 31st July 2014

Tuesday
2HP
 
Stub work

Wednesday
Ill. As in puking from one (middle of the night) and don't ask from the other.

Thursday
Rough but capable so...
CG Bench in rack
to 140-kilos x 3 reps, then 145-kilos x 2 reps, 150-kilos x 1 rep, 155-kilos x 1 rep and a surprising 160-kilos x 1 rep. Illness depleting energy (very little food eaten) but strength still there.

V handle pulldowns
to stack +5plates x 8 reps

Wrist Curls
FWC: to 40-kilos x 8 reps
RWC: to 20-kilos x 8 reps

Friday 17th January 2014

Friday
Being on 'the program' means focused.

P/squat
to 280-kilos x 6 deep reps (better as I did more)

Leg Press *
to 700-kilos x 8 reps

Leg Curl *
to 2 x stack x 8 reps (easy); first set 15p x 8 as leg curl

Leg Ext *
to 2 x stack x 8 reps easy
* = giant set

DB FWC
to 30-kilos x 8 reps

s/s with

DB RWC
to 12.5-kilos x 8 reps

Monday 2nd September 2013

Monday
Iso Bench
to 83.75-kilos @ arm x 6 reps (assisted at start to get into position), 40-kilos x 8 reps

s/s

Iso P/Down
to 82.5-kilos @ arm x 6 or 8 reps (forgot)

1 arm db rows
to 80-kilos @ arm x 8 reps

DB F/W/Curls
40-kilos x 10 reps (no w/up), d/s 20-kilos x 15 reps

DB R/W/Curls
20-kilos x 10 reps (no w/up)

Thursday thru Sunday 28th July 2013

Thursday

Friday
Away

Saturday
Away

Sunday
Iso Bench
to +70-kilos an arm (no elbow supports) x 6 reps. DS: 40-kilos x 15 reps

s/s

Iso Pulldowns
to +80-kilos an arm x 6 reps DS 40-kilos x 15 reps

DB Forward wrist curls
to 35-kilos x 8 reps - 12.5-kilos x 15 reps
s/s

DB Reverse wrist curls
to 12.5-kilos x 15 reps

Thursday 16th May 2013

Thursday
Busy, busy. Up early and off to gym before usual time. All machines for chest n back for a change of pace.

Iso Inch Bench
to 50-kilos a side x 8 hard reps

Iso Flat Bench
to 70-kilos a side x 6 reps d/s 30-kilos a side x 8 hard reps (worked in with any user)

s/s

Iso Pulldown
to 60-kilos a side x 8 reps d/s 20-kilos a side x 12 reps
(nice)

F/W/Curl
to 40-kilos dumbbell x 8 reps - d/s x 20-kilos x 15 reps

s/s

R/W/Curl
to 15-kilos dumbbell x 8 reps d/s 10-kilos x 12+ reps

Bwt: 19st 3lbs at the mo (good food helps). Forearm (r/h) after pumped a half inch to 15 and 3/4 inches flexed

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.