Wednesday 6th July 2016

Wednesday
Physio exercises last night and again at 5am. Back stretches again after the gym

Seated Press
to 95-kilos x 6 reps
 
Hammer DB Curls
to 55-kilos x 6 reps
 
TPD (hard machine)
to 13p x 8 reps

Friday thru Monday 27th June 2017

Friday
Vulcan Gripper
to
L/H: 5/5 x 2 x 1 and a F, 5/6 x 1, VVN, then 2 x 1 reps,
R/H: 5/6 x 1 rep, 6/6 x 2 x 1 reps. 7/6 x 2 x 1 reps. 6/7 x 2 x 1 reps

Monday
Iso Press
to 60-kilos a side x 4 reps

s/s

Hammer DB Curls
to 50-kilos x 6 reps

TPD
to 16.5p x 6 reps |(couldn't quite get 7)

Multi-angle cable machine with Greg- skull crushers
double handle and 16.25kg a side x 12, 15 and 20 reps to Greg's 10,10 and 10 reps

Wednesday 15th June 2016

Wednesday
DB Press
(waiting on rack hence switch as below too)

Iso Press
to 65-kilos x 1 (too much), dropped to 65-kilos a side x 3 reps. Needs to be either a BB press or 60 x 4-6 next time

s/s

Hammer DB Curls
to 47.5-kilos x 6 reps

TPD
to 16+stacker plate x 6 reps

Tuesday and Wednesday 25th May 2016

Tuesday
Penny Pinch work
L/H: 12.5kg load x 4 x 3 reps
R/H: 14.75kg x 4 x 3 reps

Wednesday
Seated db press
10kg x 15 reps, 17.5kg x 15 reps, 25kg x 12 reps, 30kg x 12 reps

s/s

Hammer db curl
10kg x 15 reps, 17.5kg x 15 reps, 20kg x 12 reps, 22.6kg x 12 reps

O/Head T/Ext
6p x 12 reps, 10p x 12 reps

TPD
13p x 4 x 8 reps

F/W/Curl
20kg x 15 reps @, 30kg x 12 reps @, 40kg x bomb

Friday and Monday 16th May 2016

Friday
Vulcan gripper work

Monday
After a very s**t Sunday and Sunday night. Still hi-repping. Also using a new diary so I had no ideas what I did last time.

Seated d/b press
7.5kg@ x 20 reps, 15kg@ x 20 reps, 22.5kg@ x 15 reps, 25kg@ x 12 reps

s/s

Hammer d/b curl
7.5kg@ x 20 reps, 10kg@ x 20 reps, 12.5kg@ x 20 reps, 15kg@ x 15 reps

Skull Crusher on ez bar
bar x 20 reps, +10kg x 20 reps, +20kg x 20 reps, +35kg x 12 reps

TPD and TPuD
Pd 6p x 15 reps, 10p x 15 reps, Pu 15p x 12 reps

Wednesday 4th May 2016

Wednesday
Still playing with volume. I also had a back roller arrive today - see how that goes.
Dumbbell Press
to 25-kilos a side x 20 reps - left should ache as per

s/s

Hammer d/b curls
to 17.5-kilos a side x 20 reps

Skull Crushers
to ez bar + 30-kilos x 15 reps then 10 reps CGBP

Forearm curls with d/bellFwd: to 17.5-kilos x 20 reps
Rev: to 12.5-kilos x 20 reps

Wednesday 20th April 2016

Wednesday
Seated db press
to 22.5-kilos x 20 reps

s/s

Hammer curls
to 15-kilos  x 20 reps

TPD
to 12p x 15+5 d/d reps

All nice n pumped

ADJ/T/Bar
to pfftt lol. So a good place to know I stop today as planned. I dropped to 120-kilos loaded and did 9 left and 10 right.

Feeding time!!

Friday thru Sunday 10th April 2016

Friday
Really quite ridiculous work, eventually, on the axe.

Sunday (in lieu of Monday as I was at the Osteo)
DOTBTLDL
This was quite simply a case of drive and determination combined with stupidity. I KNEW I'd ache, as I've been having pain since the week before last. But I also knew I'd be getting treatment and will improve. So, even if not to the level I'd like, I pushed and pushed. That it might, as it did, cause me to ease out of any sitting or lying position very slowly was going to be par for the course.

I decided, lately sensible, to high rep / low weight the rest of the workout which resulted in a great brachial and tricep pump.

Seated dumbbell press
7.5-17.5-kilos in 2.5kg jumps all x 20 reps

s/s

Hammer curls
same weights and reps
No delt pump so, if I do this again, a heavier pressing weight??

TPD
8, 10, 12p x 20 reps @

Tuesday and Wednesday 30th March 2016

Tuesday
Lower back as sore as f**K but not injured. Onwards
One hand pinch
Took a while to get my groove on then...

Wednesday
Note to self - if you get up too damn early eat more before workouts. Cos I was on my ass the whole time. Shoot me and put me out of my misery.

Iso Press - f/f
to 55-kilos @ side x 4 hard reps

Hammer db curls
to55-kilos x 6 reps

TPD
to 16p+1stacker plate

Adj/T/Bar
up 1.25-kilos on both and 4 sets of 2 reps. Three more sessions before the competition

Monday 21st March 2016

Monday
Brutal session.
Seated Press
Warm up with 20 a side on the iso press then straight in on the rack with 80. 100-kilos x 4 and 110-kilos x 4 hard reps

Hammer d/b curls
to 45-kilos and then a nasty drop set wit 10-kilos @ x 20 reps

TPD
to 16.5 x 8 and 8 x 12 reps

DOTBDLTL - reps
to 8,9 and 10 reps with 130-kilos. Time under tension for the hold (more reps equals more time) and a back strengthener too (cos holding it away from the body is harder than holding onto the bar for me).

Monday 7th March 2016

Monday
Seated Press
to 107.5-kilos x 4 reps

Hammer DB Curls
to 65-kilos x 4 reps

TPD
to 17p x 5 reps

DOTBTLDL - max
to 180-kilos x 4 x 1 reps

Wednesday 24th February 2016

Wednesday
Seated Iso Press - facing in
Left rotator cuff still off
to 50-kilos x 4 reps easy, 60-0kilos x 1 rep

Hammer DB Curls
to 65-kilos x 5 reps+

TPD
to 16+stacker plate x 7 reps

Adj T/Bar
+5-kilos from last week
L/H: 4 x 3 reps
R/H: 3 x 3 reps and 1 x 6 reps

Friday thru Monday 15th February 2016

Friday
Pick axe work

Monday
S/Press
to 105-kilos x 4 reps

Hammer DB Curls
to 65-kilos x 4 ugly reps

TPD
to 16p + stacker plate x 8 reps

DOTBDL x time
4 x 130 x time. Better form from next week.

Wednesday 3rd February 2016

Wednesday
Dumb-ass that I am I took the adjustable but brought the wrong pin to use it with - so deadlifts in lieu

Seated Press
to 107.5-kilos x 3 reps (should have been 105... sooo :D )

Hammer DB Curls
to 60-kilos x 7 reps @
 
TPD
to 16p x 8 reps

DOTLDL - max instead of timed holds
to 175-kilos x 3 x 1 reps (remembering to breath is useful ha ha)

Thursday thru Monday 25th January 2016

Thursday
Nada

Friday
Pick axe work

Monday
Seated Press
to 102.5-kilos x 4 reps

Hammer db curls
to 60-kilos x 6 reps

TPD
Jumped too much too soon
to 17p x 3, 16p x 3 reps

DOTBDLTL
to 3 x time and 1 x away from body timed set

Thursday and Friday 15th January 2016

Thursday
Nowt

Friday
Need to do Pick axe work later or tomorrow

Seated BB Press
to 100-kilos x 4 reps (stabilizers off due to using machine for a few weeks)

Hammer db curls
to 55-kilos x 6 reps

TPD
to 16 x 10 reps

1 hand pinch (used plates on a pin)

Wednesday 6th January 2016

Wednesday
Seated Iso Press - facing in
to 55-kilos x 4 r/p reps

Hammer DB Curls
to a sensible 42.5-kiklos x 8 reps

TPD (first 2 sets on new machine and last on LPD)
1/2 stack x 12, stack x 12, 14p x 8 reps

Bwt: 280lbs

Friday
V/Gripper+RB365N work
to
L/H: 6/6 x 2 x 1 reps, 6/7 x VVN VN VN
R/H: 6/6 x 2 x 1 reps, 6/7 x 2 x 1 reps, GHP9 x 1/4" (good), RB365N x N, then 3 x 1 reps

Monday
Up at stupid o'clock

Seated Iso Press - reverse
to 45-kilos @ x 6 reps

Hammer DB Curls
to 55-kilos x 8 reps

TPD
to 14 and then 16p x 8 reps

Gripper work (inc VG and GHP9)
to
L/H: 6/6 x 2 x 1 reps, 6/7 x N, N, N, VVN
R/H: 6/6 x 2 x 1 reps, 6/7 x 2 x 1 reps, GHP9 x F, 7/7 x VVN, N, N

Friday and Monday 14th December 2015

Friday
V/Gripper
to
L/H: 6/7 x 3 x N
R/H: 7/7 x TnG, TnG, N

Monday
There's an endurance grip event in February and although I did thumb over not thumbless (as per rules) it was a fun if brutal test of grip (see below). Shot me in the foot for some lifts after ha ha

Thumb-over thick bar dead lifts holds for time
to 130-kilos x 10, 30 and 45-seconds.

Seated Iso Press - facing in
to 50-kilos a side x 5 r/p reps

Hammer d/b curls
to 50-kilos x 8 reps
Hard to hold onto after the thick bar work

1 arm thin rope p/downs (doubled it up and wrapped it around my hand and off we go)
to 5p x 8 reps

V/Gripper
shot lol

Wednesday 2nd December 2015

Wednesday
Shattered today - v lethargic.
Iso Press - facing into the machine
to 45-kilos a side x 8 r/p reps. Much harder to lock out facing in

Hammer DB Curls
to a sensible 45-kilos @ x 8 reps

T/Pu/D
stopped at the stack x 10 reps - no energy

Bwt still 19st 13lbs