Wednesday 29th June 2016

Wednesday
Close Grip Bench Press
bar x 12 reps, 60-kilos x 8 reps, 80-kilos x 6 reps, 100-kilos x 6 reps, 120-kilos x 2 reps, 140-kilos x 1 rep

LPD
13p x 8 reps, stack x 8 reps, +6.5p x 8 reps

Low Row
13p x 15 reps, stack x 15 reps

Monday 9th May 2016

Monday
Inc Bench Press
1st time in YEARS!!
60-kilos x 8 reps, 80-kilos x 4 x 8 reps (first set felt off due to not doing it in years), 60-kilos x 20 reps

s/s

LPD
8p x 12 reps, 16p x 12 reps, stack x 12 reps

Low Cable Row
12p x 12 reps, 16p x 12 reps, stack x 12 reps

Wednesday 23rd December 2015

Wednesday
Awful nights sleep - some viral thing.

Dumbbell bench
It's been years since I did these
to 50-kilos x 2 x 6 reps

s/s

Low cable rows
to stack + 8p x 2 x 8 reps

LPD
stack x 8 reps, stack+8p x 8 reps

Friday and Monday 26th October 2015

Friday
Vulcan

Monday
LPD
to stack +5p x 8 reps

CGBP
to 145-kilos x 2 x 1 reps

Low Cable Row
to stack+6p x 10 reps

Grippers
L/H: CoC 3 x 2, 3+N, 2+N
R/H: CoC 3 x 4, GHP8 x 4 x 4

Tuesday and Wednesday 23rd September 2015

Tuesday
Rolling Thunder
to
L/H: 128.75-kilos x 3 x 3 reps
R/H: 136.25-kilos x 1 F F then 2 x 3 reps

Wednesday
Close Grip Bench
to 140-kilos x 1 (slow) rep, then 3 x 2 reps fast

Iso Pulldowns
to 82.5-kilos x 6 reps

Low Row
15p x 15 reps, stack x 15 reps

Wednesday 15th July 2015

Wednesday
Lat Pulldown
to stack + 7 stacker plates x 10 reps

Close grip bench
to 160-kilos x 1 rep (more there for another day)

Low rows
1 set only - stack x 15 reps

Knackered after (blood sugar)

Monday 2nd June 2015

Monday
CG Bench Press
bar x 12 reps, 60-kilos x 8 reps, 100-kilos x 4, 5 and 6 reps, 120-kilos x 4 reps, 140-kilos x 1 rep (just to see)

Lat Pulldowns (hard machine)
15p x 8 reps, stack x 8 reps, +3 plates x 8 reps, +5p x 8 reps

Low Rows
16p x 15 reps, stack +3 plates x 15 reps

all s/s

Vulcan Gripper
to
L/H: 6/6 x N, F, N, N
R/H: 7/7 x N, VN, N

Wednesday 29th April 2015

Wednesday
Decided to have a volume day. Bwt 19st 8lbs and pumps coming easy

Lat Pulldowns - hard machine
to stack + 3 plates x 8 reps

Close grip bench
to 80-kilos x 8 reps, then 2 x 16 reps.

Shay jumped in and did the same challenge as me - beating it.

Low cable rows
to stack + 3 plates x 12 reps

Wednesday 11th March 2015

Wednesday
CG Bench (in rack)
to 140-kilos x 4 x 1 speed reps. Much better than last week

Iso P/down
to 80-kilos per side x 2 x 6 reps

Cable row
stack x 15 reps, +3 stacker plates x 12 reps

Monday 2nd March 2015

Monday
Little bit of a neck and shoulder tweak.

C G Bench Press (rack)
to 140-kilos x 3 x 1 reps

s/s

LPD
to stack +7p x 2 x 8 reps (added a link to extend cable so as to stop the weight stack hitting the top)

Low cable row
stack x 2 x 12 reps (2nd set v strict)

V/Gripper
to
L/H: 6/6 x N, N, F, VVN
R/H: 6/7 x 1 rep, 7/7 x N, N, VVN

Tuesday and Wednesday 11th February 2015

Tuesday
3" W/Roller (F only)
40-kilos x 3 reps, 55-kilos x 3 reps (RP), 70-kilos x 2 reps (RP)

Wednesday
BBC filming a local lad / valley boy (specifically for that reason) at gym

Smith CG Bench
to 60-kilos a side x 4 reps, 62.5-kilos x 3 reps, 65-kilos x 3 reps

s/s

LPD
12p x 10 reps, 16p x 10 reps, stack x 10 reps, plus 4p x 10 reps, plus 7p x 8 reps

B/O Row
bar x 8 reps, 60-kilos x 8 reps, 90-kilos x 6 reps, 100-kilo x 6 reps. Can't say as I like this exercise. So..

Cable row
stack x 12 reps

Monday 1st December 2014

Monday
CG Bench
to 140-kilos x 2, 2, 2, 1 reps
Left shoulder off

V handle pulldowns
to stack+4p x 11 reps



Low rows
stack x 2 x 15 reps

all  s/s with

TSG
to
L/H: CoC3 6 x 1 reps

Tuesday and Wednesday 19th November 2014

Tuesday
One hand thick bar deadlifts (Watson hollow bar)
Might do this again on a solid bar tomorrow.
to 110-kilos x 2-3 reps r/h

Wednesday
Gym early (dental appointment after) @930

Iso Bench
to 80-kilos a side x 3 reps then d/s 40-kilos x 15 reps

s/s

LPD - v-handle
to stack +6p x 10 reps


Low Row
stack x 15 reps

Tuesday and Wednesday 12th November 2014

Tuesday
worked with Shay on adjustable and chatted about comp.
to 133.2kg x 3 x 1 reps easy (RH)

Wednesday
2nd BSN NoExplode 3.0 session

CG Bench
to 140-kilos x 3 x 3 reps, 60-kilos d/s (feet up) x 20 reps

s/s

V handle LPD
to stack + 5p x 3 x 10 reps

Low Rows
15p x 10 reps, stack x 10 reps then 1 arm 17 x 8 hard reps r/h and 15p x 10 reps l/h

Monday 8th September 2014

Monday
CG Bench
to 155-kilos x 4 x 1 reps

s/s

small handle pulldowns
to stack + 7 plates x 2 x 8 reps

small handle low rows
stack + 7 plates x 2 x 10 reps

Millennium Dumbbell
1, 2, 3, 2 reps

Tuesday and Wednesday 20th August 2014

Tuesday
2HP
to 107.5 x 1 reps

Wednesday
CG Bench
to 150-kilos x 4 x 1 reps. Fast off chest. Previous 100-kilo was paused momentarily for 6 reps

s/s

Low Row
to stack + all the stacker plates x 3 x 8 reps

Adj T/Bar
to +135-kilos x 1 rep each (137 total)

Wednesday 6th August 2014

Wednesday
last days workout before event
 
CG Bench
to 162.5-kilos. I even did a 155-kilo mis-load (5k heavy on one side ha ha). Dropped to 100-kilos x 8 reps

s/s
 
Low Rows
to stack +7.5 plates (all the gym has) x 8 reps

Wednesday thru Friday 25th July 2014

Wednesday
CG Bench
to 160-kilos x 4 x 1 hard reps

Low row
to stack + 7 stacker plates x 15 reps easy

Thursday
L/Axe work

Friday
Heat n sleep = massively hard n draining
P/Squat
tried 380-kilos = bombed lol so 340-kilos x 5 reps. Annoying cos I did 6 last time

L/Curl
to + 4 plates x 8 reps

Adj/T/Bar
to sets of 2 and 3 reps at working weight

Tuesday 24th and Wednesday 25th June 2014

If it's not one thing it's another. Back aches so appt booked for tomorrow pm at chiro

Tuesday
2HP
to 100.2 x 6 x 1 reps - I'm gonna work to add rep after rep, after rep. If poss a 2nd session each week too

Stub work

Wednesday
Early so as to 'fix' missed appt yesterday
All hard due to back ache

CG Bench
to 150-kilos x 2 x 1 reps

s/s

Iso P/downs
to 75-kilos @ x 3 x 6 reps

Low rows
to stack x 12 reps

Wednesday 21st May 2104

Wednesday
early to gym - appointment at 1130am

CG Bench Press
to 132.5-kilos x 3 x 4 reps d/s 60-kilos x 20 reps

Low row pulley
to stack + 6 stacker plates x 8 reps