Thursday 27th June 2013

Thursday
Took a while to get in the groove
P/squat
to 300-kilos x 6 heavy reps

L/Press
to 700-kilos x 8 reps

L/Curls
stack x 3 x 12 reps

L/Ext
stack x 3 x 12 reps

V/Grippers (supersetted through out) - max
to
L/H: 6/6 x VVN, F, VVN
R/H: 6/7 x 2 x 1 reps, 7/7 x VVN

Inch
R/H: 4 reps
L/H: 3 reps

Thursday 20th and Friday 21st June 2013

Thursday
Off - unwell

Friday
Craig asking to train with me (Sunday?)

P/Squat
to 280-kilos x 8 reps

Leg Press
to 700-kilos x 7 reps (hard)

Leg Curl
stack x 3 x 11 reps

Leg Ext
Stack x 3 x 12 reps

V/Gripper 
(supersetted during legs) to
L/H: 6/6 x VN
R/H: 6/7 x 3 x 1 reps

Inch
1 rep each

Friday 23rd May 2013

Friday
Iso Bench
to 71.25-kilos a side x 6 reps, 20-kilos @ d/s x 20 reps

s/s

Iso Pulldown
to 70-kilos a side x 8 reps, d/s 30-kilos x 12 reps

1 arm db row
70-kilos x 8 reps @ (hard work)

Inch
4 alternating rest pause reps

Saturday 11th May 2013

Saturday
Mostly straight sets as gym busy in the morning

Iso Press
to 63.75-kilos a side x 3 reps+, d/s x 20-kilos a side x 15 reps

Hammer d/b curls
to 42.5-kilos @ x 8 reps d/s 20-kilos @ x 8 reps

1 arm tricep pressdowns
to 7.5p x 8 reps  d/s (both hands) 7.5p x 10 reps

Inch
1/1/3 reps @ (thumb power off - possibly due to hanging off thumbs on d/s pressdowns)

Monday 18th March 2013

Monday
Head in bits today and hardly any sleep the last 2 days so I couldn't hit the gym in the morning

Iso seated press (rack in use)
to 60-kilos an arm x 6 reps, d/s x 20-kilos x side x 12 reps

Hammer DB curls
to 45-kilos x 6 reps

TPD straight bar
to 14p x 6 reps - hard machine and d/s 8p x 8 reps

Inch
1, 2 and 3 reps

Friday 1st March 2013

Friday
Monstered it. Took painkillers before I left and boom! Spotted IFBB Pro James Llewellyn.

P Squat mch
to 270-kilos x 8 reps

Leg Press
to 670-kilos x 10 reps

Leg Curl
(straight sets)
to stack x 12 reps

Leg ext
to 13p x 12 reps d/d

Inch
x 3 reps, x 5 reps and walked back 15' to usual spot r/handed

Wednesday 20th February 2013

Wednesday
Blue arsed fly after gym walking at 6mph to make an appt in town

CG Bench Press
bar x 12 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 2 x 1 reps, 142.5-kilos x 2 x 1 reps, 145-kilos x 1 rep d/s sets 100-kilos x 8 reps, 60-kilos x 12 reps

s/s heavy sets with

DOTBDL
to 195-kilos x 3 reps

Inch
3 reps, 6 reps, holds for time (right better than left, hand not too much of an issue)

Monday 18th February 2013

Monday
Super sets as per. Hand still aches due incident last week.

Seated Press
to 105-kilos x 3 loose form but hard reps d/s x 60-kilos x 10 reps

Hammer db curls
to 42.5-kilos x 7 loose reps

TPD
to faffed about. Probably by virtue of heavy press.

Inch
to 1 x 3 reps each hand.

Interspersed with gripper work
HG 300 and CoC 3

Wednesday 13th thru Saturday 16th Feb 2013

Wednesday
3.15 am I catch a burglar on my premises and to use an US term - handed out a beat down. He was arrested shortly after.

PM
Seated Iso Press
to 3 x 20kg a side x 6 reps (dislike machine) d/s x 20 x 8 reps

Iso Pulldown (1 arm)
to 60kg a side x 8 reps

Low Row
to 12p x 8 reps per arm

Thursday
Only able to train left hand. Right strained from handing out beat down (see Wednesday)

Vulcan Gripper
to 5/6 x N, N, N reps

Adj T/Bar
to +126.25kg x

Friday off

Saturday
round of applause during workout (weights and beat down story) + free hoodie = nice.

Power squat machine
to 260-kilos x 8 reps

Leg Press
to 660-kilos x 8 reps

Leg Curl
to stack x 12 d/d reps

Leg Ext
to 13p x 12 d/d reps

Inch
1 rep each. Bad idea with strained / taped and supported right hand. Ouch

Saturday 9th February 2013

Saturday
Power Squat
to 250-kilos x 8 reps

Leg Press
to 650-kilos x 8 reps

Leg Curl
while stack x 11 reps

Leg Ext
to 13p x 9 reps

Inch
pickups
L7/R11 and walked back to rack

Wednesday 6th February 2013

Monday
TSG
Turned into volume day due to off session before
L/H: CoC 3 x VVN, N, VVN, VN, 1, VN
R/H: various attempts at BBSE and CioC 3.5 dropped down to GHP 8 x 3 x 3 reps

2HP
dropped back for a session or two
102.7-kilos x 1, 1, 2, 1, 1, 2 reps

Tuesday
Seated Press
to 100-kilos x 2 x 3 reps

Hammer d/b curls
to 40-kilos @ x 8 reps

TPD
to 15p x 8 reps

all super sets as per

Inch
6 reps L and 9 reps R

Sunday 3rd February 2013

Sunday
P squat
to 230-kilos x 8 reps

Leg press
to 640-kilos x 8 reps

Leg Curl
to stack x 10 reps

Leg Ext
to 13p x 8 reps @

Inch
walk one way each

Monday 28th January 2013

Monday
Struggled today - late night??
Seated Press
to 102.5-kilos x 3 reps d/s to 60-kilos x 15 reps

DB Hammer Curls
to 40-kilos x 6 reps

TPD
to 14p x 8 reps - d/s 8p x 10 reps

Inch work
80-kilos and 90-kilos with Fat Gripz x 1-2 reps each

Tuesday 22nd January 2013

Tuesday
Seated Press
to 102.5-kilos x 3 reps, d/s 60-kilos x 8 reps

Hammer DB Curls
to 37.5-kilos x 8 loose reps

TPD
to 14.5p x 8 reps d/s 8p x 10 reps

Inch
1/1, F/6 reps

Friday 18th January 2013

Thursday
Off - washed out. Went to bed early after movie.

FridaySNOW!! And so onsie on under kit and off to gym. You didn't think that was gonna stop me did you? Feel a little better.

CG Bench Press
to 142.5-kilos x 3 x 1 reps d/s 100-kilos x 8 reps,m 60-kilos x 20 reps

s/s heavy sets with

DOTBDL
to 195-kilos x 3 very r/pause style (dizzy n breathing hard)

Inch
1/3 reps, 3/3 reps and then r/h carry back to rack spot

Tuesday 15th January 2013

Tuesday
Struggled cos of cough - hello bottle of Covonia
Seated Press
to 100-kilos x 3, 4 and 3 reps - d/s 60-kilos x 8 reps

Hammer d/b curls
to 35-kilos x 8 loose reps

TPD
to 14p x 8 reps d/s 8p x 8 reps

supersets etc as per

Inch
x 2 - see cough. I was winded big time.

Wednesday 9th January 2012

Wednesday
The mornings ass about face due to a visit to the dentist (ouch!!) and an appt after. So errands done quickly and then straight off to the gym before the days all gone. There was a murder near by (family members??)

I rushed through the workout only to note after it took 35 mins start to finish - which explained how fucked I was.

Seated press - no sleeves
to 90-kilos x 6 reps

Hammer db curls - no wrist wraps
to 30-kilos @ x 2 x 8 reps

TPD
to 12p x 2 x 10 reps

Inch

Sunday 30th December 20912

Sunday
Wallowed in self pity yesterday. Such is life. Grabbed said life by the balls today and used it to spur me through a half decent workout. A little dizzy at times but that may have been down to not eating as much as usual Friday and Saturday.

P/Squat
Back still holding me off doing my best but some adjusting (lowered foot plate for example) saw it ok
to 150-kilos x 8 reps

Leg Press
to 620-kilos x 8 reps

Leg Curls
to stack x 8 hard reps

Leg Ext
to stack x 8 reps

Inch
x 3 alt reps and then 3 reps each touch n go.

Wednesday 19th December 2012

Wednesday
Plumbers been here for day two. Now I need an electrician... money out does not equal money in :( In a very moody mood on way to gym aided by two bills from B Gas. One for 4k and another for 1.4k. Both bollocks.

@ PH
P/squat
Didn't go mad as back still not 100%.
To 150-kilos x 10 reps

Leg Press
to 600-kilos x 15 reps off of pins

Leg Curl
to stack x 8 reps (hard for some reason)

Leg Ext
to stack x 15 d/d reps

Inch + Fat Gripz + showing off
worked to FG + 90-kilo dumbbell., After workout showed a member my one handed Inch farmers walk by doing a there and back on the mats - about 30 feet

Monday 17th December 2012

Monday
Working out whatever at the gym (PH)
C G Bench Press
bar x 12 reps, 60-kilos x 8 reps, 100-kmilos x 6 reps, 145-kilos x 3 x 1 reps 147.5-kilos x 1 rep, 100-kilos x 10 reps, 60-kilos x 20 reps

s/s

1 arm dumbbell row (lower back too sore still)
50-kilos x 8 reps, 70-kilos x 8 reps, 90-kilos x 6 reps @ arm

Inch
a handful of one hand deadlifts / pickups and 1 hold per hand.