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 seated leg curls. Show all posts
Showing posts with label seated leg curls. 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
Monday, 14 March 2016
Monday 14th March 2016
Monday
Up at silly o'clock so I was at the gym for 7.30am
L/Press
to 700-kilos x 8 reps
S/L/Curls
to stack +6.5p x 8 reps
L/Ext
to stack +6.5p x 8 reps
DOTBDLTL
different approach today
Up at silly o'clock so I was at the gym for 7.30am
L/Press
to 700-kilos x 8 reps
S/L/Curls
to stack +6.5p x 8 reps
L/Ext
to stack +6.5p x 8 reps
DOTBDLTL
different approach today
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
Monday, 22 February 2016
Monday 22nd February 2016
Monday
Bwt a tad down - annoying. Dizzy on the heavy deads. Not helped by a broken lever belt. DOTBTLDL - weight not time
to 175-kilos x 5 x 1 reps - only support belt on. Down to 75-kilos x 20 and 85-kilos x 20 reps
S/L/Curls
stack x 10 reps, +4p x 10 reps
L/Ext
stack x 10 reps, +5 x 10 reps, +7 x 10 reps
Bwt a tad down - annoying. Dizzy on the heavy deads. Not helped by a broken lever belt. DOTBTLDL - weight not time
to 175-kilos x 5 x 1 reps - only support belt on. Down to 75-kilos x 20 and 85-kilos x 20 reps
S/L/Curls
stack x 10 reps, +4p x 10 reps
L/Ext
stack x 10 reps, +5 x 10 reps, +7 x 10 reps
Wednesday, 10 February 2016
Wednesday 10th February 2016
Wednesday
Very snotty today. Loading the ginger tea to sweat it out. Energy levels were very much 'lets see what happens'.
L/Press
to 700-kilos x 8 reps H1 and 8 reps H2. I could have done H3 x 8 but did what needed to be done no more.
Seated L/Curl
stack x 8 reps, +6p x 8 reps
L/Ext
stack x 8 reps, +6p x 8 reps
Adj T/Handle
5-kilos more than last Adj session x 3, 3, 3, and 6 reps
Very snotty today. Loading the ginger tea to sweat it out. Energy levels were very much 'lets see what happens'.
L/Press
to 700-kilos x 8 reps H1 and 8 reps H2. I could have done H3 x 8 but did what needed to be done no more.
Seated L/Curl
stack x 8 reps, +6p x 8 reps
L/Ext
stack x 8 reps, +6p x 8 reps
Adj T/Handle
5-kilos more than last Adj session x 3, 3, 3, and 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
Tuesday, 19 January 2016
Monday 19th January 2016
Monday
Double overhand thickbar hold for time
4 timed sets with 130-kilos
L/Press
to full frame (H3) x 8 reps
Seated Leg Curl
no warm up
stack x 8, 10 and 12 reps
L/Ext
no warm up
stack x 8, 10 and 12 reps
Bwt: 284lbs
Double overhand thickbar hold for time
4 timed sets with 130-kilos
L/Press
to full frame (H3) x 8 reps
Seated Leg Curl
no warm up
stack x 8, 10 and 12 reps
L/Ext
no warm up
stack x 8, 10 and 12 reps
Bwt: 284lbs
Monday, 11 January 2016
Monday 11th January 2016
Monday
Lot of time working out kinks
DOTBDL x time
to 4 x timed sets @ 130-kilos
L/Press
kinks until stretched
to 640-kilos on H2 x 8 reps
S/L/Curl
to stack + 6p (all I could find) x 12 reps
L/Ext
to stack + 6p (all I could find) x 12 reps
Worked with Shay on his thick bar and one hand pinch
Lot of time working out kinks
DOTBDL x time
to 4 x timed sets @ 130-kilos
L/Press
kinks until stretched
to 640-kilos on H2 x 8 reps
S/L/Curl
to stack + 6p (all I could find) x 12 reps
L/Ext
to stack + 6p (all I could find) x 12 reps
Worked with Shay on his thick bar and one hand pinch
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
Wednesday, 16 December 2015
Wednesday 16th December 2015
Wednesday
L/Press
to full x 8 H1, x8 H2, x 8 H3
H = hole where the pin goes in on the seat. So H3 is deeper / higher than H1
Lying L/Curl
I need to get better at this simply because I'm not that good at it yet. Slightly off, I think, due to deads Monday
to 13p x 8 reps
Seated L/Curl
to stack +5p x 8 reps
L/Ext
to stack +7p x 8 reps
L/Press
to full x 8 H1, x8 H2, x 8 H3
H = hole where the pin goes in on the seat. So H3 is deeper / higher than H1
Lying L/Curl
I need to get better at this simply because I'm not that good at it yet. Slightly off, I think, due to deads Monday
to 13p x 8 reps
Seated L/Curl
to stack +5p x 8 reps
L/Ext
to stack +7p x 8 reps
Monday, 9 November 2015
Friday and Monday 9th November 2015
Friday
Vulcan Gripper
Gripper felt off so I realized it was tightening up. Some work with spanners...
Monday
Leg Press
H3 200-kilos x 12 reps, 400-kilos x 12 reps, 700-kilos x 10 reps
Seated Leg Curl
to stack+7.5p x 12 r/p reps
Leg Extension
stack+8p x 12 r/p reps
Vulcan Gripper
Good session
L/H: 5/6 x 1 rep, 6/6 x 4 x 1 reps
R/H: 6/6 x 1 rep. 6/7 x 1 rep, 7/7 x 2 x VVN, 1 rep
Vulcan Gripper
Gripper felt off so I realized it was tightening up. Some work with spanners...
Monday
Leg Press
H3 200-kilos x 12 reps, 400-kilos x 12 reps, 700-kilos x 10 reps
Seated Leg Curl
to stack+7.5p x 12 r/p reps
Leg Extension
stack+8p x 12 r/p reps
Vulcan Gripper
Good session
L/H: 5/6 x 1 rep, 6/6 x 4 x 1 reps
R/H: 6/6 x 1 rep. 6/7 x 1 rep, 7/7 x 2 x VVN, 1 rep
Monday, 19 October 2015
Monday 19th October 2015
Monday
Leg blitz o'clock
Leg Press
worked to 700-kilos x 1 (!) at hole 3 so put the back down to one and did 8, then position two x 8 and then 3 (wraps on) x 6 reps - oof
Seated Leg Curl
to stack + 7 x 8 reps
Leg Extension
to stack + 7 x 8 reps
Vulcan
Bwt 281lbs (!)
Leg blitz o'clock
Leg Press
worked to 700-kilos x 1 (!) at hole 3 so put the back down to one and did 8, then position two x 8 and then 3 (wraps on) x 6 reps - oof
Seated Leg Curl
to stack + 7 x 8 reps
Leg Extension
to stack + 7 x 8 reps
Vulcan
Bwt 281lbs (!)
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