Friday thru Monday 27th June 2017

Friday
Vulcan Gripper
to
L/H: 5/5 x 2 x 1 and a F, 5/6 x 1, VVN, then 2 x 1 reps,
R/H: 5/6 x 1 rep, 6/6 x 2 x 1 reps. 7/6 x 2 x 1 reps. 6/7 x 2 x 1 reps

Monday
Iso Press
to 60-kilos a side x 4 reps

s/s

Hammer DB Curls
to 50-kilos x 6 reps

TPD
to 16.5p x 6 reps |(couldn't quite get 7)

Multi-angle cable machine with Greg- skull crushers
double handle and 16.25kg a side x 12, 15 and 20 reps to Greg's 10,10 and 10 reps

Friday and Monday 16th May 2016

Friday
Vulcan gripper work

Monday
After a very s**t Sunday and Sunday night. Still hi-repping. Also using a new diary so I had no ideas what I did last time.

Seated d/b press
7.5kg@ x 20 reps, 15kg@ x 20 reps, 22.5kg@ x 15 reps, 25kg@ x 12 reps

s/s

Hammer d/b curl
7.5kg@ x 20 reps, 10kg@ x 20 reps, 12.5kg@ x 20 reps, 15kg@ x 15 reps

Skull Crusher on ez bar
bar x 20 reps, +10kg x 20 reps, +20kg x 20 reps, +35kg x 12 reps

TPD and TPuD
Pd 6p x 15 reps, 10p x 15 reps, Pu 15p x 12 reps

Wednesday 4th May 2016

Wednesday
Still playing with volume. I also had a back roller arrive today - see how that goes.
Dumbbell Press
to 25-kilos a side x 20 reps - left should ache as per

s/s

Hammer d/b curls
to 17.5-kilos a side x 20 reps

Skull Crushers
to ez bar + 30-kilos x 15 reps then 10 reps CGBP

Forearm curls with d/bellFwd: to 17.5-kilos x 20 reps
Rev: to 12.5-kilos x 20 reps