Wednesday 9th May 2012 workout

Wednesday
Seated Press in Jones
bar x 8 reps, 50-kilos x 8 reps, 65-kilos x 8 reps, 90-kilos x 2 x 4 hard reps (s)

s/s

Alt standing dumbbell curl
10-kilos @ x 8 reps, 20-kilois @ x 8 reps, 25-kilos @ x 6 reps d/s 15-kilos @ x 8 reps

1 Arm TPD reverse grip
20-kilos x 8 reps, 35-kilos x 8 reps, 55-kilos x 6 reps d/s 30-kilos x 15 reps then over grip x 8 reps

Dumbbell holds with fat gripz
47.5-kilos x 3 x 25 seconds

Protein scandal doc is meant to be getting edited down. Instead it's 4500+ words and 11 pages long!

Monday 7th May 2012 workout

Monday

Umming and ahhing all the way down the hill to the gym - legs or Deadlift. This may have been aided by enjoying a pint or two with David yesterday during Rochester's Sweeps Festival (pics on facebook)
 

Leg Press

f/p x 20+ reps, 120-kilos x 20 reps, 240-kilos x 20 reps, 360-kilos x 20 reps, 500-kilos x 8 reps

Leg Ext

35-kilos x 15 reps, 80-kilos x 15 reps, stack x 2 x 10 reps
 

Leg Curl

35-kilos x 12 reps, 50-kilos x 12 reps, 75-kilos x 8 reps

F/W/Curls

17.5-kilos x 8 reps, 30-kilos x 8 reps, 40-kilos x 8 reps d/s 25-kilos x 8 reps @ 

Added some free range egg whites to my protein drink today. We'll see how I get on. 

Friday 4th May 20122 workout

Friday
Chest/back/RT. Forgot sleeves, tried jack3d (not better than usual work out for me at one scoop), gave spare BP shirt to Nigel (another new logo'd Large which is not my size - I'm XXL). 

Iso bench Press
arms x 12+ rep, 20-kilos a side x 8 reps, 40-kilos a side x 8 reps, 53.75-kilos a side x 6 reps (last rep super hard), d/s 20-kilos a side x 15 reps

DB Rows
30-kilos x 12 reps, 50-kilosw x 10 reps, 70-kilos x 2 x 10 reps (long time between sets)

Low Row
95-kilos x 8 reps, 135-kilos x 10 reps

RT

B/H: 60-kilos x 8 reps, 80-kilkos x 3 reps, 100-kilos x 1 rep,

L/H: 115-kilos x 2 x 1 reps, 117.5-kilos x 2 x 1 reps, 118.75-kilos x 2 x 1 reps

R/H: 117.5-kilos x 2 x 1 reps, 120-kilos x 2 x 1 reps, , 123.75-kilos x 1 rep (mis-load) 125-kilos x 1+1 reps (short pause between).

Thursday 3rd May 2012 gripper work+

Thursday
More protein scandal work and my 1 Rep Max shirt arrived: sweet :)

V/ Gripper
B/H: 1/1 x 8 reps @, 3/3 x 1 rep @, 5/5 x 1 rep @,
L/H: 6/5 x 2 x 1 easy reps, 6/6 x F (poor set), N, N, N, VN reps
R/H: 6/6 x 1 rep, 7/6 x 1 easy rep, 7/7 x F, dropped to 7/6 x 1 easy rep back to 7/7 x F (both F were poor sets), then N, N reps

Wednesday 2nd May 2012 workout = freebie :)

Need to chat less and crack on more. So close to being late for an appointment today. In the meantime... I've a free t-shirt from this site coming (thanks!!): http://www.1repmax.com/wsm-atlas.aspx

Wednesday
NB: talk to Nigel less, train more ha ha

Iso Seated Press
arm, x 12 reps, 16.25-kilos a side x 8 reps, 32.5-kilkos a side x 8 reps, 55-kilos a side x 5+ 1 almost there rep, d/s 30-kilos a side x 8 reps
 
s/s

Hammer DB Curls
10-kilos x 8 reps @, 20-kilos x 8 reps @, 30-kilos x 8 reps @, 40-kilos x 6 loose reps d/s 22.5-kilos x 8 reps. See pump :)

s/s

TPD
30-kilos x 8 reps, 50-kilos x 8 reps, 80-kilos x 6 reps (couldn't get the sleeves on - too pumped) - switched to double ratio pulley set up and did 105-kilos x 10 and 8 reps.
 
DB Holds for time
47.5kg @ x 3 x 20 seconds approx

Aches and pains

It goes almost without saying (if it was without this page would be blank ha ha) that the harder you push your body the more likely it is you'll notice aches, pains and strains. Once you get to record breaking levels you're into territory no-one else, or very few, has or have been.

My sleeves (image from Strength Shop).

Right now I'm fortunate that my 'ache list' is a small one. I get an occasional twinge or tweak in my wrists - usually from not getting them warm. You can throw in a strange ache on my left elbow (like there's a bruise on the bone) and the usual tightness or warning tweak in my lower back.

My shoulders, which were bad enough a year or two ago that laying on either in bed was uncomfortable enough to wake me up. I used Glucosomine and still recommend this highly. But I changed, on becoming a rep for Bulkpowders, to Cissus and this seems to have done the trick. I can't remember the last time it was an issue.

One thing I do regularly is use support equipment but only at MAX levels. So, as per today's planned session, I'll put on elbow supports for my heaviest sets on pressing (Iso-lever press today) and heavy tricep pressdowns. Ditto belting up when appropriate and so on. James, at Beefs Gym, teased me once about my 'toys' (''you do like your kit don't ya? A; yes I do ha ha) but I've knackered myself enough times to take care.

It is, as above, key to get the balance between not over-relying on said supports and yet also making sure there's not to many injuries coming your way.  

Tuesday 1st May 2012 workout

Tuesday
Bodypower etc soon so will be looking at train tickets etc. Gonna be a busy month after this and next week. The end may well be in sight on the protein under-dosing scandal article. Spencer Clark, he of STC, has found himself going through many hundreds of emails and in doing so you find yourself reminded of just how much went on and who was involved. Even from the underweight tubs not quite as full as they should be of already not up to scratch protein.

V/Gripper
Was a tad off but I usually do this more often and in the morning
B/H: 1/1 x 8 reps @ , 3/3 x 3 reps @, 5/5 x 1 rep @
L/H: 6/5 x F, VVN, VVN, VVN, VVN reps
R/H: 6/6 x 1 rep, 7/6 x 1 (hard), 1, 1, TnG reps
I was probably off due to the workout schedule being slightly out of kilter after last weeks visit to Hercules. Great fun though.