Thursday 8th November 2012

Thursday
Sometimes I am a moron. That's it. Also my shaker broke and I opened my bag at the gym to gunk ha ha
Seated Press
to 107.5-kilos x 1 rep/ Too heavy so dropped back to 100-kilos x 4 reps. May look to do 3 x 3 with that next time.

DB Curls
Stayed light
10-kilos x 12 reps, 20-kilos x 10 reps, 30-kilos x 8 reps

s/s

Overhead tricep ext
5p x 12 reps, 7p x 10 reps, 10p x 8 reps d/s 5p x 8 reps
Haven't done these for a while and they always used to make my arms sore.

DB F/W/curl
20-kilos x 12 reps, 30-kilos x 10 reps, 40-kilos x 12 reps (nice)

Inch walk
No go with left hand but managed 2 20 feet lengths (1 at a time) with right banging away against my thigh.

Wednesday 7th November 2012

Wednesday
930am appt and marched back at 100 miles n hour. Then off to Carl Coffey's for a workout at his.
Grippers
Various brands and strengths
B/H: GHP 6 and 7 x 1 rep @
L/H: GHP 8 x N, VN and N
R/H: GHP 8 x 1, Atom Gripz 3 band smooth x 1 easy rep, 4 bands narrow x x 1 rep, 4 band x VN, dropped o HG350 x 1 and VVN

The other Horne pinch set up
to about 101.8-kilos (eqv to 111.8 on Euro I am told) x 1 rep

Tuesday 6th November 2012

Tuesday
Grr Bloody family - can't live with 'em, can't kick them up the arse hard enough. If you ring me and tell me what I am thinking then apparently there's no need to keep talking on my part. So...
Appt from building control later. Fingers crossed nowt (or very little needs doing). NB: jarred my back missing a step last night hence workout

Power squat
First set ok but 200kg second set and my right lower back said 'no mas, no' so I didn't.
 
Leg Press
Boobed here. Loaded 5 x 25kg plates and added it up as though they were 20's. So instead of the noted weight of 250kg etc etc I thought I did 200kg etc etc until I was unloading. So worked to 650 (600??) x 8 reps with wraps on.
 
Leg Ext
to 13p x 1 leg at a time x 8 rest pause reps
 
Leg Curls
to stack x 8 hard reps

Monday 5th November 2012

Monday
Sunday off (stayed Saturday night in Cardiff, enjoyed a BLINDING hot bath, the fire works then a shower next day before a roast beef lunch - yum).

V/Gripper
to 5/6 x 4 x 1 reps
R/H: to 6/7 x 4 of 5/6 x 1 reps

2HP
to 110.2-kilos x 4 x 1 reps

Saturday 3rd November 2012

Saturday
Vulcan Gripper
to
L/H: to 6/6 x attempts
R/H: to 6/7 x 4 x 1 reps

2HP
to 112.2-kilos x 2 of 3 x 1 reps (videoed)

Videoed session by Dawn.

MDB x1-2 singles

Friday 2nd November 2012

Friday
Double over hand dead lift thick bar
to 210-kilos x 3 x 1 reps interrupted by call which took me outside in cold so made sure to limber before next effort.

CG Bench Press
to 140-kilos x 4 x 1 reps (zero problems - I do so love singles) d/s 100-kilos x 8 reps, 60-kilos x 20 reps in dribs and drabs

V-bar handled lat pulldowns
to stack x 10 reps + d/s 1/2 stack x 8 reps.

Thursday 1st November 2012

Back oh so slightly sore this morning. I did notice that the slightly heavier pressing yesterday etc pulled on it a tad. Even so decided to see what I could do, up to 110-kilos, on 2HP. Job done

Thursday
V/Gripper
did some additional work with TS grippers
L/H: 5/6 x VVN, VVN, 1, 1 (wide set), 1 held shut as per last session
R/H: BBSE x 3 x 1 reps, RB330 x F (nasty gripper to use), RFB300 x N, CoC 4 x 1/2 inch (so not a good day on that), RB300 x VVN, N (poor set), N

Image right shows my tools for today inc bucket with chalk in
 
2HP
to a single rep with 109.7-kilos total.
Image right with previous working set weight loaded (106.2)