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

Monday 1st September 2014

Monday
Iso Press
to 70-kilos x 4 reps a side

s/s

Hammer DB Curls
to 55-kilos x 6 reps

Pushdowns
12p x 8 reps, 17p x 8 reps, stack +2p x 8 reps

MDB
R/H: x 1, 3, 3, 2

Monday 26th May 2014

Monday
Iso Press
to 65-kilos a side x 4 rep - d/s 20-kilos a side x 15 reps

Hammer db curl
to 55-kilos @ x 8 rep

TPD
to 16p + stacker plate x 6 hard reps - d/s 11p x 10 reps

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

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

Tuesday 16th April 2013

Tuesday
Gym has a newly brought set of kettlebells so Dale Norris, myself and Gareth fooled around

Iso Press
to 61.25-kjilos a side x 3 x 3 reps

Hammer DB curls
to 45-kilos @ x 6 reps

TPD
to 15p x 6 reps d/s 10p x 8 reps

More or less max strength again though I am about 95% right

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