Friday
V/Gripper work
Monday
A day to question my sanity. Even though I'd had an ok walk above Aberdare on Sunday, walking seeming to help my rather more than foolish gung-ho and 'lets see what I can do' attitude (normally useful) was a BIG mistake. The previous three days had seen me still in pain with my hip on sleeping and waking but less so by the evening. Putting 370-kilos and having half an eye on using the Power Squat machine for 4-6 reps (a PB for the reps at that weight I think) was out and out foolishness. First I just went down and stayed there and secondly NOTHING is giving me any relief at all - all day. So worse than back to square one. Of course, all the while bitching, I did the other shit too.
Showing posts with label power squat machine. Show all posts
Showing posts with label power squat machine. Show all posts
Tuesday, 12 July 2016
Wednesday, 22 June 2016
Wednesday 22nd June 2016
Wednesday
P/Squat machine
to 340-kilos x 6 reps = brutal (esp on hip ha ha)
S/L/Curls
1/2 stack x 15 reps, stack x 15 reps, played around with 1 leg at a time
L/Ext
1/2 stack x 15 reps, stack x 15 reps
P/Squat machine
to 340-kilos x 6 reps = brutal (esp on hip ha ha)
S/L/Curls
1/2 stack x 15 reps, stack x 15 reps, played around with 1 leg at a time
L/Ext
1/2 stack x 15 reps, stack x 15 reps
Sunday, 12 June 2016
Saturday and Sunday June 12th 2916
Saturday
V/Gripper work
Sunday
Busy tomorrow so.
P/Squat machine
to 320-kilos x 6 reps
S/L/Curls
to stack+6 stacker plates x 12 r/p reps
L/Press
half assed due to usual issue
L/Ext
to stack+ 6 stacker plates x 12 r/p reps
V/Gripper work
Sunday
Busy tomorrow so.
P/Squat machine
to 320-kilos x 6 reps
S/L/Curls
to stack+6 stacker plates x 12 r/p reps
L/Press
half assed due to usual issue
L/Ext
to stack+ 6 stacker plates x 12 r/p reps
Thursday, 2 June 2016
Tuesday and Wednesday 1st June 2016
Tuesday
Penny Pinch work
L/H: 12.75kg load x 4 x 3 reps
R/H: 15kg x 4 x 3 reps
Wednesday
P/Squat machine
to 300-kilos x 8 reps
L/Press
to 410-kilos x a few. But the issue of the right leg / hip injury made me stop here.
S/L/Curls
1/2 stack x 15 reps, stack x 15 reps, +5p x 12 reps
L/Ext
1/2 stack x 15 reps
stack x 15 reps
Penny Pinch work
L/H: 12.75kg load x 4 x 3 reps
R/H: 15kg x 4 x 3 reps
Wednesday
P/Squat machine
to 300-kilos x 8 reps
L/Press
to 410-kilos x a few. But the issue of the right leg / hip injury made me stop here.
S/L/Curls
1/2 stack x 15 reps, stack x 15 reps, +5p x 12 reps
L/Ext
1/2 stack x 15 reps
stack x 15 reps
Monday, 23 May 2016
Friday and Monday 23rd May 2016
Friday
Vulcan Gripper work
Monday
Bit more range of movement and flexibility in the hip / leg
P/Squat machine
L/Press
to off pins max x 600-kilos x 8 reps
S/L/Curls
to stack+ 6p x 12 reps
s/s
L/Ext
first time since injury
8p x 12 reps, 16p x 12 reps, stack x 12 reps
Vulcan Gripper work
Monday
Bit more range of movement and flexibility in the hip / leg
P/Squat machine
L/Press
to off pins max x 600-kilos x 8 reps
S/L/Curls
to stack+ 6p x 12 reps
s/s
L/Ext
first time since injury
8p x 12 reps, 16p x 12 reps, stack x 12 reps
Wednesday, 11 May 2016
Wednesday 11th May 2016
Wednesday
Took a fair bit of stretching and warming up to get to where I could push how I wanted to.
Power squat machine
to 260-kilos x 8 reps
L/Press
to 360-kilos x 8 reps
S/L/Curls
to stack+3 plates x 12 reps
Took a fair bit of stretching and warming up to get to where I could push how I wanted to.
Power squat machine
to 260-kilos x 8 reps
L/Press
to 360-kilos x 8 reps
S/L/Curls
to stack+3 plates x 12 reps
Monday, 2 May 2016
Monday 2nd May 2016
Monday
Gym then a road trip. Legs and my still half knackered back do not equal it getting any better. The previous issue of leg straightening on the leg press remains. A tiny bit better than before.
P/Squat machine
Played safe to 240-kilos x 8 reps
L/Press
to 320-kilos x 8 reps
S/L/Curls
to stack x 15 reps (more issues legs out than flexed)
L/Ext
Ok with half the stack but the same issues legs out. So stopped
s/s
MDB
1 ,1 ,3 reps all right handed pick up then drop each one
Gym then a road trip. Legs and my still half knackered back do not equal it getting any better. The previous issue of leg straightening on the leg press remains. A tiny bit better than before.
P/Squat machine
Played safe to 240-kilos x 8 reps
L/Press
to 320-kilos x 8 reps
S/L/Curls
to stack x 15 reps (more issues legs out than flexed)
L/Ext
Ok with half the stack but the same issues legs out. So stopped
s/s
MDB
1 ,1 ,3 reps all right handed pick up then drop each one
Wednesday, 13 April 2016
Wednesday 13th April 2016
Wednesday
A lot more limbering up than usual and a little after. I still struggled with the straightening out of my legs on the leg press, curls and extensions but the adjustable was solid :D
L/Press
Used 200-kilos to try and get my hip down - hurts.
P/Squat machine
just worked to a fairly light 240-kilos x 4. Loads more there but I had no wish to push through and injure myself.
S/L/Curls
As above so 1/2 stack x 12 reps and stack x 12 reps. Painful only in legs extended position.
L/Ext
As seated leg curls
Adj/T/Bar
A VERY good session.
L/H: 135.75-kilos x 4 x 3 reps
R/H: 143.25-kilos x 4 x 3 reps
A lot more limbering up than usual and a little after. I still struggled with the straightening out of my legs on the leg press, curls and extensions but the adjustable was solid :D
L/Press
Used 200-kilos to try and get my hip down - hurts.
P/Squat machine
just worked to a fairly light 240-kilos x 4. Loads more there but I had no wish to push through and injure myself.
S/L/Curls
As above so 1/2 stack x 12 reps and stack x 12 reps. Painful only in legs extended position.
L/Ext
As seated leg curls
Adj/T/Bar
A VERY good session.
L/H: 135.75-kilos x 4 x 3 reps
R/H: 143.25-kilos x 4 x 3 reps
Wednesday, 23 March 2016
Tuesday and Wednesday 23rd March 2016
Tuesday
One hand pinch work
Wednesday
Early.
P/Squat
to 330-kilos x 4 reps. Bit more there if I wanted
S/L/Curls
Stack x 12 reps, +6p x 12 reps
L/Ext
Stack x 12 reps, +6p x 12 reps
Adj/T/Bar
Up 1.25-kilos on the right and 4 x 3 reps both hands all r/pause
One hand pinch work
Wednesday
Early.
P/Squat
to 330-kilos x 4 reps. Bit more there if I wanted
S/L/Curls
Stack x 12 reps, +6p x 12 reps
L/Ext
Stack x 12 reps, +6p x 12 reps
Adj/T/Bar
Up 1.25-kilos on the right and 4 x 3 reps both hands all r/pause
Wednesday, 2 March 2016
Wednesday 2nd February 2016
Wednesday
P/Squat machine.
to 340-kilos x 4 reps (big jump from the last PS session)
Seated Leg Curl
stack x 12 reps (this is my warm up now), +5p x 12 r/p reps
L/Extension
as SLC
Adj/T/Bar
up 5-kilos again (it'll be 2.5kg next time). First two sets both hands was hard. New chalk lump was 'soapy'.
L/H: 4 x 3 reps
R/H: 3 x 3 reps, 1 x 6 reps
P/Squat machine.
to 340-kilos x 4 reps (big jump from the last PS session)
Seated Leg Curl
stack x 12 reps (this is my warm up now), +5p x 12 r/p reps
L/Extension
as SLC
Adj/T/Bar
up 5-kilos again (it'll be 2.5kg next time). First two sets both hands was hard. New chalk lump was 'soapy'.
L/H: 4 x 3 reps
R/H: 3 x 3 reps, 1 x 6 reps
Tuesday, 2 February 2016
Monday and Tuesday 2nd February 2016
Monday
Double over hand thick bar deadlifts timed holds
4 x working sets
Tuesday
Legs at last
P/Squat mch
to 280-kilos x 6 reps
S/L/Curls
to stack +6p x 10 reps
L/Ext to stack +6p x 12 reps
One hand pinch work
Double over hand thick bar deadlifts timed holds
4 x working sets
Tuesday
Legs at last
P/Squat mch
to 280-kilos x 6 reps
S/L/Curls
to stack +6p x 10 reps
L/Ext to stack +6p x 12 reps
One hand pinch work
Monday, 28 December 2015
Monday 28th December 2015
Monday
So my back, which has been aching for days, is still 'off' today. It was very much a case of 'see what we can do' and maybe some stretching before supper to loosen up I think.
P/Squat
To 100-kilos x feel... n stop.
L/Press
80-kilos x 10 reps, 200-kilos x 8 reps, 400-kilos x 6+4 reps. I especially noticed the inability to lock out in comfort here.
S/L/Curls
to stack x 8 reps. Less of an issue curling and moire getting straight legged into the damn machine.
L/Ext
As above. Zero issue for strength but locking out...
to stack x 8 reps
Grippers
to
L/H: 6/7 x 4 x VN (last one held in position)
R/H: RB365N x 1, VN, 1 then CoC 3.5 x N, N, VVN
So my back, which has been aching for days, is still 'off' today. It was very much a case of 'see what we can do' and maybe some stretching before supper to loosen up I think.
P/Squat
To 100-kilos x feel... n stop.
L/Press
80-kilos x 10 reps, 200-kilos x 8 reps, 400-kilos x 6+4 reps. I especially noticed the inability to lock out in comfort here.
S/L/Curls
to stack x 8 reps. Less of an issue curling and moire getting straight legged into the damn machine.
L/Ext
As above. Zero issue for strength but locking out...
to stack x 8 reps
Grippers
to
L/H: 6/7 x 4 x VN (last one held in position)
R/H: RB365N x 1, VN, 1 then CoC 3.5 x N, N, VVN
Monday, 7 December 2015
Friday and Monday 7th December 2015
Friday
V/Gripper - vol
L/H: 6/6 x 1,1, VVN, VVN, VVN, VVN, 1, 1 reps
R/H: 6/7 X 8 X 1 reps (good session)
Monday
P/Squat
to 355-kilos x 4 reps - aided by gym crew yelling lol
Lying L/Curl
to 15p x 2 x 8 reps
L/Ext
to (1 at a time)
Left: 12p x 8 (knee no like), 11p x 8 reps
Right: 13 x 8 resp
V/Gripper
L/H; 6/6 x 2 x 1 reps, 6/7 x 1, VVN, VVN
R/H: 6/6 x 2 x 1 reps, 6/7 x 1 rep, 7/7 x F, N, 1, N
V/Gripper - vol
L/H: 6/6 x 1,1, VVN, VVN, VVN, VVN, 1, 1 reps
R/H: 6/7 X 8 X 1 reps (good session)
Monday
P/Squat
to 355-kilos x 4 reps - aided by gym crew yelling lol
Lying L/Curl
to 15p x 2 x 8 reps
L/Ext
to (1 at a time)
Left: 12p x 8 (knee no like), 11p x 8 reps
Right: 13 x 8 resp
V/Gripper
L/H; 6/6 x 2 x 1 reps, 6/7 x 1, VVN, VVN
R/H: 6/6 x 2 x 1 reps, 6/7 x 1 rep, 7/7 x F, N, 1, N
Wednesday, 7 October 2015
Wednesday 7th October 2015
Wednesday
Power Squat
100-kilos x 8 reps, 150-kilos x 8 reps, 240-kilos x 6 reps, 330-kilos x 6 reps
Seated Leg Curl
15p x 12 reps, stack x 12 reps, stack+4p x 12 r/p reps
Leg Extension
15p x 12 reps, stack x 12 reps, stack+4p x 12 r/p reps
Power Squat
100-kilos x 8 reps, 150-kilos x 8 reps, 240-kilos x 6 reps, 330-kilos x 6 reps
Seated Leg Curl
15p x 12 reps, stack x 12 reps, stack+4p x 12 r/p reps
Leg Extension
15p x 12 reps, stack x 12 reps, stack+4p x 12 r/p reps
Wednesday, 16 September 2015
Wednesday 16th September 2015
Wednesday
Took DY Nox Pump beforehand
P/squat
to 327.5-kikos x 6 reps
Seated l/curls
to stack +8p x 12 r/p reps
L/Extension
to stack+4p x 12 r/p reps - pumped
Took DY Nox Pump beforehand
P/squat
to 327.5-kikos x 6 reps
Seated l/curls
to stack +8p x 12 r/p reps
L/Extension
to stack+4p x 12 r/p reps - pumped
Wednesday, 26 August 2015
Wednesday 26th August 2015
Wednesday
In gym before 8am and done by 9am
Power squat machine
to 325-kilos x 6 reps
Seated leg curls
to stack + 8 plates r/p
Leg extension
to stack + 8 plates
In gym before 8am and done by 9am
Power squat machine
to 325-kilos x 6 reps
Seated leg curls
to stack + 8 plates r/p
Leg extension
to stack + 8 plates
Wednesday, 5 August 2015
Wednesday 5th August 2015
Wednesday
P/Squat machine
to 320-kilos x 6 reps (all sets x 6 reps)
Seated Leg Curl
to stack + 3 p x 8 reps
L/Extension
stack x 8 reps, +3p x 8 reps (would have done another except some newbs stripped it)
all s/s with
R/Thunder (for the change)
60-kilos x 8 reps @, 100-kilos x 3 reps @
L/H: 130-kilos x 3 x 3 reps
R/H: 135-kilos x 3 x 3 reps
P/Squat machine
to 320-kilos x 6 reps (all sets x 6 reps)
Seated Leg Curl
to stack + 3 p x 8 reps
L/Extension
stack x 8 reps, +3p x 8 reps (would have done another except some newbs stripped it)
all s/s with
R/Thunder (for the change)
60-kilos x 8 reps @, 100-kilos x 3 reps @
L/H: 130-kilos x 3 x 3 reps
R/H: 135-kilos x 3 x 3 reps
Monday, 20 July 2015
Monday 20th July 2015
Monday
P/squat
to 325-kilos x 6 reps
Seated l/curl
to +7 x 12 reps
L/Press
to 700-kilos x 10 reps H2
L/Ext
to +7 x 12 reps
P/squat
to 325-kilos x 6 reps
Seated l/curl
to +7 x 12 reps
L/Press
to 700-kilos x 10 reps H2
L/Ext
to +7 x 12 reps
Wednesday, 8 July 2015
Tuesday and Wednesday 8th July 2015
Tuesday
Axe work
Stub work
2HP work
to 16 x 1 with weight.
Wednesday
P/squat
to 322.5-kilos x 6 reps
L/Press
to full frame x 10 reps (hole 1)
Seated l/curl
to stack +7 stacker plates x 8 reps
L/ext
to stack +7 stacker plates x 8 reps
Axe work
Stub work
2HP work
to 16 x 1 with weight.
Wednesday
P/squat
to 322.5-kilos x 6 reps
L/Press
to full frame x 10 reps (hole 1)
Seated l/curl
to stack +7 stacker plates x 8 reps
L/ext
to stack +7 stacker plates x 8 reps
Thursday, 18 June 2015
Wednesday 17th June 2015
Wednesday
P/Squat
to 320-kilos x 6 reps
L/Press
t0 705-kilos x 8 reps
Seated Leg Curls
to stack + 6 plates x 8 reps
Leg Extto stack x 16 reps
Also did 10 x 10 'you go, I go' ez bar curls (just the bar) for the rehab (for him) with a gym member. I forgot it'd been 2 weeks = legs hard lol
P/Squat
to 320-kilos x 6 reps
L/Press
t0 705-kilos x 8 reps
Seated Leg Curls
to stack + 6 plates x 8 reps
Leg Extto stack x 16 reps
Also did 10 x 10 'you go, I go' ez bar curls (just the bar) for the rehab (for him) with a gym member. I forgot it'd been 2 weeks = legs hard lol
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