Thursday and Friday 18th June 2014

Thursday
Ax lever work

Friday
appt first thing so very late (for me) at the gym. Also don't drop phone down the loo!! Arrgghh!!

P/Squat
to 340-kilos x 6 reps

L/Curls
stack x 8, 10 and 14 reps

Adj/T/Bar
to +130-kilos x 1 and 140-kilos x F then back down to  3 x 3 reps x +120-kilos

Thursday and Friday 27th June 2014

Thursday
Chiro appt around lunchtime. Looser but still sore.

Leverage work
2 x good times (usually I do a 50%, 75% and then max effort - this was 2 x max efforts)

Friday
Back still sore. Indeed I could barely straighten my legs out on the leg press and seated curl machine so... also stopped before max weight on the p/squat.

P/squat
to 240-kilos x 6 reps, 280-kilos x F.

L/Press

L/Curls

Adj T/B
to
L/H: +125kg x 2 reps, +130kg x F
R/H: +135kg x 1 rep, +140-kg x F, 137.5kg x F

Will start working in increasing times at 120kg

Thursday and Friday 20th June 2014

Thursday
leverage work

Friday
P/Squat
to 360-kilos x 4 reps

L/Press
to 520-kilos x 15 reps

L/Curl
to stack +5p x 10+1+1+1 reps

Adj T/B
to +120-kilos (off my game at this point) x
L/H: 3 x 1 reps
R/H: 3 x 2 reps

Thursday and Friday 6th June 2014

Thursday
am
Pinch

pm
Stub

Friday
P/Squat machine
to 355-kilos x 4 heavy reps

L/Press
to 500-kilos x 15 reps

L/Curl
to +6 stacker plates x 8 reps
s/s

Adj T/B

Friday 23rd May 2014

Friday 
P/Squat machine
to 345-kilos x 4 reps (PB).

Leg Press
to 480-kilos x 25 reps (calves cramping etc)

Leg Curl - seated
stack x 4 x 12 reps

FWC
to 35-kilos a hand x 8 reps

RWC
to 17.5-kilo a hand x 10 reps

Thursday 8th and Friday 9th May 2014

Thursday
Lever work

Adj T/Bar work

Friday
Power squat
to 335-kilos (PB) x 4 reps

Leg Press
to 400-kilos x 30 reps (for a change)

Leg Curl
stack x 2 x 15 reps

Friday 2nd May 2014

Friday
P/Squat
to 331.25-kilos x 4 reps (tad more there)

L/Press (H3 again)
to 660-kilos x 8 reps (tried 680 and it wouldn't budge ha ha)

L/Curl
stack x 3 x 14 reps

W/Curl
from 15kg, 22.5, 27.5 and 32.5 x 12 reps

s/s

R/W/Curl
7.5kg, 10, 12.5 and 15 x 10/12 reps

Thursday 24th and Friday 25th April 2014

Thursday
Iffy belly

Friday
Power squat machine 
to 330-kilos x 4 reps (more there)

Leg Press
high seat position (usually hole 2, today hole 3) = deeper
700-kilos x 1.... dropped to 660-kilos x 8 reps. 680-kilos next time

Leg Curls
2 x 12 reps x stack

2HP
set up crap so will do a session later or tomorrow

Friday 18th April 2014

Friday
Nigh on forgot it's a bank holiday ha ha. Trained w/roller for the first time in ages in lieu of yesterday. Also today's number was mostly 6

P/Squat
to 327.5-kilos x 5 reps

L/Press
to 700-kilos x 6 reps

Leg Curl
Stack x 6 x 6 reps

W/Roller
Brutal as always.
15kg x 3 reps b/w non stop style
30kg as above
45kg rest pause style b/w
55kg x flexors only x 3 r/p reps.

Ouch

Friday 11th April 2014

Friday
Power Squat
to 327.5-kilos x 4 reps

Leg Press
to 400-kilos x 8 reps only

Adj T/Bar
1, 2 and 3 r/p singles with working weight

Friday 4th April 2014

Friday
Too long at the gym - knackered
P/Squat
to 325kg x 6 reps

Leg Press
to 700-kilos x 8 reps

Leg Curl
to stack+6 stacker plates x 10 and 8 reps

Leg Ext
to stack+ 6 stacker plates x 2 x 8 reps

Adj T/Bar
faffed about (120 in plates didn't wanna go) 118kg x 1 LH and timed hold RH, then 3 x 1 RP reps LH and 5 n/s reps RH

Friday 21st March 2014

Friday
So leg day...
P/Squat
to 325-kilos x 5 reps

L/Press
to 700-kilos x 12 reps

L/Curls
to stack + 6 stacker plates x 8 reps

L/Ext
to stack + 6 stacker plates x 10 reps

Bwt: 19st 4lbs on gym scales

Friday 14th March 2014

Friday
P/squat
to: cocked up doing 270kg x 6 thinking it was more so had to go again and did 325kg x 4 reps (PB)

L/Press
to 700-kilos x 10 reps

L/Curl
to stack + 5p x 10 reps

L/Ext
to stack + 4p x 10 reps

Friday 7th March 2014

Friday
Missed yesterdays session. Might play catch up later or tomorrow

P/Squat
to 320-kilos x 8 reps

L/Press
to 700-kilos x 10 reps

Leg Curl
stack x 12 reps, +2p x 12 reps, +4p x 12 reps

Leg Ext
stack x 12 reps, +2p x 12 reps, +4p x 10 reps

Friday 28th February 2014

Friday
If it's Friday it's legs. Excuse me while I lay down after...
P/Squat
to 320-kilos x 7 reps - brutal

Leg Press
to 700-kilos x 10 reps - no wraps

Leg Curl
stack x 12 reps, +3p stacker plates x 12 reps, +4p x 12 reps

Leg Ext
+3 stacker plates x 8, 10 and then 12 reps

MDB
F, 1, F, dizzy doesn't cover it

Friday 21st February 2014

Friday
VERY behind on the day. Up at 5am for lord knows what reason yet faffing about in town etc means I'm just in now (2.41PM)
P/Squat
Oats in effect (although it took the edge off what follow)
to 320-kilos x 6 reps - left lovely marks on shoulders ha ha

Leg Press
to 700-kilos x 1!! wrapped and did 8 reps

L/Curl
stack + 2 plates x 3 x 12 reps

L/Ext
stack + 2 plates x 3 x 10 reps

Closed the 3 a few times showing off :D

Friday 14th February 2014

Friday
Power Squat Machine
to 305-kilos x 6 reps

Leg Press
to 700-kilos x 12 reps

Seated Leg Curl
stack x 14 reps, +plate x 12 reps, +2plates x 12 reps

Leg Extension
stack x 12 reps, +plate x 12 reps, +2plates x 12 reps

Friday 7th February 2014

Friday
P/Squat
to 300-kilos x 6 reps

Leg Press
to 700-kilos x 12 reps

Leg Curl
stack x 3 x 14 reps

s/s

Leg Ext
stack x 3 x 14 reps

Friday 31st January 2014

Friday
P/Squat mch
to 300-kilos x 6 reps

L/Press
to 700-kilos x 10 reps (wanted 12 but PS took the edge off)

Seated L/Curl
to stack x 3 x 12 reps

L/Ext
to stack x 3 x 12 reps

Saturday 25th January 2014

Saturday
Off / busy Thursday / Friday. In  lieu of missed grip I took CoC 3 with me to the gym and hit the MDB as well
CoC
thru-out w.out. to 3 reps left and 4 right inc a hold for 8-10 seconds

P/Squat machine
to 290-kilos x 6 reps deep

L/Press
to 700-kilos x 10 reps

Seated L/Curls
stack x 8, 10 and 14! reps

L/Ext
stack x 8, 10 and 12 reps

MDB
2 x 1 reps (held on 2nd and dizzy on first. Missed a third