Friday thru Monday 13th April 2015

Friday
Sick as a dog. A combination of way too much sun (I work outside and had at least two lots of 2 hours when I could feel myself getting too much sun) and a stomach big had me paying far too many visits to my home loo. Ergo no training Friday (no pinch) and no work Saturday. Weak as a kitten etc. Sunday had me 90% recovered but still feeling the effects after a good hill walk. Lots of good food n rest helped.

Monday
Held back a little and no rack access + a better second half to the workout than the first

Iso Press
to 60-kilos x 4 reps

s/s

Seated alt curls + Hammer curls
10-kilos x 10 reps, 15-kilos x 10 reps / 30-kilos x 8 reps, 40-kilos x 8 reps

s/s

TPD+TPuD
8 x 8 reps, 11 x 8 reps / 16 x 8 reps, stack (with dipping chain n weights holding me on floor) x 12 reps

V/Gripper
to
L/H: 5/4 x 1 rep, 5/5 x 1 rep, 5/6 x VVN, then 2 x 1 reps 6/6 x 2 x N
R/H: 6/6 x 4 x 1 reps, 6/7 x 3 x 1 reps

Tuesday and Wednesday 1st April 2015

Tuesday
3-inch w/roller
to 80-kilos x 3 x 1 reps

Wednesday
Seated Press
to 100-kilos x 6, 4 and 4 reps

s/s

Seated alt curls
to 22.5-kilos x 6 then stood up and did 4 more reps

Hammer db curls
to 42.5-kilos x 8 alt reps

TPD
to 15p x 6 ugly ass reps so swapped to pushdowns and did 10 reps drop set, 11p x 8 reps, 8p x 10 reps

19st 6lbs seems to be steady.

Friday 13th March 2015

Friday
First things first. Brought a 100 year old book (1915) by Bernarr MacFadden plus some other bits for a tenner. Weighed myself and I've added 3lbs since last week!!

Seated BB press in rack
to 105-kiulos x 4 reps

Seated dumbbell curls
to 17.5-kilos a side x 8 reps (arms feel bigger than last week)

Hammer curls
to 40-kilo alt a side x 8 reps

TPD
to 15p x 8 reps - no added weigh to hold me down

Tuesday and Wednesday 4th March 2015

Tuesday
W/Roller
to 72.5-kiulos x 3 x 1 reps

Wednesday
Lacking in proper focus. Get you f'kin head on!!
Iso Press
to 67.5-kilos a side x F (left shoulder doesn't like me), dropped to 65 and got two.

Seated dumbbell curls (all done for change of pace)
7.5-kilos x 15 reps, 12.5-kilos x 15 reps, 17.5-kilos x 12 reps

s/s

Hammer curls
30-kilos @ x 8 reps,

s/s

Concentration Curls
12.5-kilos x 15 reps @

Overhead cable rope tricep extensions
7p x 12 reps, 10p x 12 reps, 12p x 12 hard reps

Called it a day. Faffing about.

Wednesday, 11th April workout

Wednesday
Said hi to a few lads inc Nigel etc

Seated Iso Press
handles x 15 reps, 16.25kg @ x 8 reps, 32.5kg @ x 8 reps, 47.5kg @ x 8 reps (s) and 52.5kg @ x 6 reps (s)
 
Seated alt DB Curls
7.5kg @ x 8 reps, 15kg @ x 8 reps, 25kg x 5/6 and 5/5 reps hard work
 
One arm reverse grip p/downs
25kg x 8 reps, 35kg x 8 reps, 50kg x 6 reps, x 8 reps (sleeves on)
 
DB Holds for time
45kg @ x 25, 20 and 20 secs - v hard