Wednesday 27th April 2014

Wednesday
Light high rep workout. Still felt dizzy - need to eat more. Iffy belly yesterday equals a few pounds off since the weekend.

DB Bench
10 x 10, 20 x 20 and 30kg x 20 reps  Left shoulder still off.

s/s

Lat Pulldowns
5p x 20 reps, 10p x 20 reps, and 15p x 20 reps

Iso Bench - incline
20-kilos a side x 20, 30-kilos x 20 and 35-kilos x 15-20

Penny Pinch
to
L/H: 8.75-kilos over set up x 4 x 3 reps, then 10-kilos x 3 r/p reps
R/H: to 13.75-kilos x 2 x 3 reps

Wednesday 4th November 2015

Wednesday
Iso Bench
to 80-kilos a side x 3 hard reps (a tad too heavy)

Iso 1 Arm Row
to 110-kilos x 6 reps

Pullover
to stack x 14 reps

Bwt: 19st 10lbs

Wednesday 12th February 2014

Wednesday
Walked to docs, gym and asda in rain = soaked through.

Iso Bench
to 62.5-kilos a side x 3 x 6 reps

s/s

Iso P/downs
to 80-kilos a side x 3 x 6 reps

Iso Row
to 100-kilos a side x 6 reps

Wednesday 5th February 2014

Wednesday
Bad mood encouraged by soaking wet march to docs, wait, then gits at Job Centre being gits (ha ha). Helped mood for gym.
Iso Bench
to 61.25-kilos a side x 3 x 6 reps, 20-kilos a side x 20 pump reps

s/s

Iso P/Downs
to 80-kilos x 2 x 6 reps per arm

Pullover machine
stack x 12 reps

One arm db rows
to 90kilos r/h and 80-kilo left x 6 reps @

Cable row
stack x 8 reps

Wednesday 15th January 2014

Wednesday
Left shoulder twinge seems to be making bench harder. Head down!! Higher rep start for chest and back

Iso Bench
set up x 15 reps, 20-kilos a side x 15 reps, 30-kilos a side x 12 reps, 40-kilos x 10 reps, 60-kilos x 6 hard reps (twinge), 678.5-kilos x 6 hard reps (as before), 40-kilos a side x 15 reps

Iso Pulldowns
double arm
20-kilos a side x 15 reps, 30-kilos a side x 12 reps, 40-kilos x 10 reps,

single arm
60-kilos x 6 reps, 80-kilos a side x 6 hard reps

1 arm d/b row
60-kilos x 8 reps, 65-kilos x 8 reps, 70-kilos x 8 reps

Friday 20th December 2013

Further to yesterdays post. Top of finger is paler than the rest - circulation issue?

Friday (6's again)
Iso Bench (rack in use)
to 80-kilos a side x 5 reps with spot - d/s 40-kilos a side x 15 reps

s/s

Iso lever row
to 110-kilos x 6 reps a side at a time.

Pullover machine
to 13p x 8 reps an arm

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 9th May 2013

Thursday
Great day with Doomy as per (cook!!). Then off to gym. Hard work possibly made worse by all being done in 45 mins
Iso Inc Bench (usual posts full after 5pm)
20kg e/s x 8 reps, 40kg e/s x 8 reps

s/s

Iso lever row
40kg e/s x 8 reps, 60kg e/s x 8 reps, 80kg e/s x 8 reps, 95kg e/s x 8 reps, 40kg e/s x 12 reps

s/s

Iso bench
20kg a side x 8 reps, 60kg x 8 reps a side, 70kg x 8 reps a side (tough), 20kg a side x 12 reps