Wednesday 5th November 2014

Tuesday
V/Gripper work

Wednesday
Short n sweet (using BP BCAA energy drink @ 100mg caffeine)

P/Squat machine (L/P as well next time)
to 380-kilos x 4 reps (PB)

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

FWC
to 40-kilos x 2 x 10 reps
hurts thumbs as I do it thumb under and the handles are short and hurt left index finger... not sure why.

s/s

RWC
to 15-kilos x 2 x 10 reps

Thursday 15th May and Friday 16th May 2014

Thursday
Grip

Friday
Power Squat machine
to 340-kilos x 4 reps

Leg Press
to 440-kilos x 30 reps

Leg Curl
stack x 3 x 15 reps

Forward w/curls
to 32.5-kilos x 12 reps

Reverse wrist curls
to 15-kilos x 12 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

Sunday 23rd and Monday 24th March 2014

Sunday
Strongman training with Shay inc (lots of fun) Fingals Fingers.

Monday
Seated BB press in rack
to 107.5-kilos x 2 x 3 reps

s/s

Hammer DB Curls
bi's sore from yesterday so...
to 45-kilos x 8 reps @

Skull Crushers
to e-z bar + 50-kilos x 8 reps

TPD (H machine)
to 14p x 8 reps

DB RWC
to 15-kilos x 10 reps @

Friday 17th January 2014

Friday
Being on 'the program' means focused.

P/squat
to 280-kilos x 6 deep reps (better as I did more)

Leg Press *
to 700-kilos x 8 reps

Leg Curl *
to 2 x stack x 8 reps (easy); first set 15p x 8 as leg curl

Leg Ext *
to 2 x stack x 8 reps easy
* = giant set

DB FWC
to 30-kilos x 8 reps

s/s with

DB RWC
to 12.5-kilos x 8 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

Wednesday 11th September 2013

Wednesday
Early appt then

Iso Bench
to 85-kilos  a side x 4 heavy reps - 40-kilos x 15 reps

Iso P/Downs
to  83.75-kilos x 6 reps - 40-kilos x 15 reps

1 arm d/b rows
to 90-kilos x 6 left and 8 right reps
* did this irritate back last week?

FWC
to 50-kilos x F so 40-kilos x 8 reps - 25-kilos x 10 reps

RWC
to 25-kilos x 8L and 10 R reps

Monday 2nd September 2013

Monday
Iso Bench
to 83.75-kilos @ arm x 6 reps (assisted at start to get into position), 40-kilos x 8 reps

s/s

Iso P/Down
to 82.5-kilos @ arm x 6 or 8 reps (forgot)

1 arm db rows
to 80-kilos @ arm x 8 reps

DB F/W/Curls
40-kilos x 10 reps (no w/up), d/s 20-kilos x 15 reps

DB R/W/Curls
20-kilos x 10 reps (no w/up)

Saturday and Sunday 25th August 2013

Saturday
Tried grip... not happening so stopped.

Sunday
My oh my was that hard... nigh on puking

Iso Bench
80kg x 6 reps - d/s x 40kg x 12 reps

s/s

Iso P/Down
to 80kg x 6 reps an arm - d/s x 40kg x 12 reps

1 arm cable low row
11p x 12 reps, 14p x 8 reps (hit the wall here)

F/W/Curls
20kg x 30 reps

R/W/Curls
10kg x 25 reps

Thursday and Friday 23rd August 2013

Thursday
Vulcan Gripper
to
L/H: 5/6 x 3 x 1 reps, 6/5 x N, VN, VN
R/H: 6/6 x 3 x 1 reps, 6/7 x N, Tng,  VN

2HP
+81-kilos x Fail so, +70-kilos x 1 reps, +75-kilos x 1 rep, +81-kilos x 3 (of 4 as skin tore)

Friday
Iso Press
to 65-kilos a side x 4 reps - 25-kilos a side x 12 hard reps

s/s

Hammer DB Curls
to 42.5-kilos x 8 hard reps (pulling on back)

s/s

TPD
to 15.5 plates x 6 reps - 10.5 plates x 12 reps

DB FWC
to 37.5-kilos  - 17.5-kilos x 12 reps

s/s

DB RWC
to 17.5-kilos x 12 reps

MDB
3 x 1 reps inc one videod.

Thursday 8th August 2013

Thursday
Brief n brutal

Iso Bench
to 80-kilos x 6 reps d/s 40-kilos x 7 reps

s/s

Iso Pulldowns
to 80-kilos x 6 reps

FWCurls
to 35-kilos x 10 reps

s/s

RWCurls
to 17.5-kilos x 10 reps

RIP Spencer Clarke

Tuesday 6th August 2013

Back in the gym after the grip comp training, for me, light

Tuesday
Iso Press
to 60-kilos an arm x 8 reps

Hammer DB Curls
to 32.5-kilos x 8 reps @

TPD
to 14p no sleeves x 8 reps then 16p x 6 reps with sleeves

FWCurls
to 32.5-kilos x 10 reps (nice pump)

s/s

RWCurls
to 15-kilos x 10 reps

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

Wednesdsay 12/12/12 (ooo)

Wednesday
man on a mission today. 3 appts all done by 1030. To PH after
Seated Press
to 105-kilos x 3 reps, 1 rep, 3 reps

s/s with
 
Hammer DB Curls
to 45-kilos x 7 loose and very heavy reps
 
TPD
to 15.5p x 6 reps d/s 8p x 10 reps
 
Reverse Wrist Curls
to 12.5-kilos x 10 reps

s/s

Forward Wrist Curls
to 30-kilos x 10 reps

Wednesday 31st October 2012. A roller coaster of a day

Dug myself out a hole this morning. Lots of digging LOL

Wednesday
Appt first (following digging) so late at gym
Seated Press
to 107.5-kilos x 3 hard reps

H DB Curls
to 40-kilos x 8 hard loose reps (no w/wraps) d/s to 15-kilos x 8 hard reps

TPD
to 16p (with belt on to hold me down) x 4 hard reps and d/s of 9p x 8 hard reps

Reverse w/curls
5.5-kilos @ x 12 reps, 10-kilos @ 10 reps,

Sunday 19th August - countdown has begun

Saturday
faffed about then did some:
Sledge hammer deadlifts

Sunday
Competition game face time
CG Bench Press
to 125-kilos x 2 x 3 reps

Iso Lever Row
to 85-kilos x 8 reps @ side

T/B/D/O/D/L
to 185-kilos x 3 reps

RW Curls
to 22.5-kilos x 6 reps  - d/s to 10-kilos x 10 reps @

Wednesday 18th July 2012 legs

Wednesday
late due to grocery shopping at last minute decision by my bro (real life n all).
Squat
Not having down this in a while (2nd session in 2 weeks and then not for ages) it's showing me where my twinges are.
Bar x 12 reps, 60-kilos x 3 x 10 reps

Leg Press
120-kilos x 15 reps, 240-kilos x 15 reps, 360-kilos x 15 reps (SB)

Leg Curls*
35-kilos x 12 rep, 55-kilos x 12 reps, 80-kilos 7 r/p reps

Leg Ext*
50-kilos x 15 reps, 80-kilos x 15 reps, stack x 13 reps

R/W/Curls*
5-kilos x 15 reps, 10-kilos x 12 reps, 20-kilos x 8 reps - 5-kilos x 15 reps
* giant set

Monday 9th July 2012 - a good days work

Monday
In spite of my 'Guinness' stomach (multiple visits to the WC) I was dead on 20st at the gym and had a half decent workout.
CG Bench
to 120-kilos x 4 reps - 80-kilos x 10 reps

Iso Lever Row
to 80-kilos a side x 7 reps

D/O/D/L
to 180-kilos x 4 reps

R/W/Curls
7.5-kilos x 12 reps @, 12.5-kilos x 10 reps @, 20-kilos x 7 reps @ - 5-kilos x 20 reps

Sunday 1st July 2012 - shoulder n arms workout

Sunday
In lieu of apparent meter works Monday
S+A
Seated Iso Press
arm x 12 reps, 15-kilos @ x 8 reps, 30-kilos @ x 8 reps, 34-kilos @ x 6reps, 56.25-kilos @ x 4 reps

DB Hammer Curls
7.5-kilos x 12 reps @, 17.5-kilos x 10 reps @, 27.5-kilos x 8 reps @, 35-kilos x 8 loose reps @ - 17.5-kilos x 15 reps @

s/s

Heavy T/P/D
30-kilos x 12 reps, 55-kilos x 10 reps, 75-kilos x 8 reps - 55-kilos x 8 reps

R/W/Curls
7.5-kilos x 12 reps @, 12.5-kilos x 10 reps @, 20-kilos x 6 hard reps @ - 7.5-kilos x 8 reps @

Friday 8th June 2012 workout

Friday
Chest n back
CG Bench Press
bar x 8 reps, 60-kilos x 8 reps, 80-kilos x 6 reps, 100-kilos x 4 reps, 110-kilos x 4 reps - 70-kilos x 12 reps
 
LPD
75-kilos x 8 reps, 95-kilos x 8 reps, 120-kilos x 8 reps

D/O/D/L
bar x 8 reps, 60-kilos x 6 reps, 100-kilos x 6 reps, 140-kilos x 4 reps, 170-kilos x 3 reps

R/W/Curl
7.5-kilos x 12 reps, 12.5-kilos x 10 reps, 17.5-kilos x 8 reps - 10-kilos x 8 reps (BH)