Tuesday 14th January 2014

Tuesday
Volume day
V/Gripper
to
L/H: 5/5 x 1, 1, 2, 2, 2, 2, 2, 2, 1 reps
R/H: 6/6 x 8 x 1 reps

2HP
to +40-kilos (72.2kg) x 5, 5, 5 and 12 reps. Up 2.5 or 5kg next time

Monday 13th January 2014

Monday
Late start. Very 'off' first thing.

Iso Press
to 62.5kg a side x 4 reps  - 30kg a side x 15 reps

Hammer DB Curls
to 45kg @ x 6 reps - 12.5kg @ x 20 reps

OHTE
to +62.5kg x 12 reps (loose / sleeves)

TPD
10p x 12 reps

Friday 10th January 2014

Friday
Power Squat
to 270-kilos x 6 ass down reps

Leg Press
to 620-kilos x 8 reps

Leg Curl (seated broken so standing 1 leg at a time and strict)
3p x 3 x 10 reps

Leg Ext
stack x 3 x 10 reps

Wednesday 8th January 2014

Wednesday
Edge off cos of stuffed up nose etc - them weights feel heavy like lol

CG Bench
to 130-kilos x 3 x 3 reps + 60-kilos x 20 reps d/s

s/s

Iso p/downs
to 80-kilos x 2 x 4 reps

Pullover
stack x12 reps (iso machine in use)

v-handle pulldowns (h machine)
15p x 12 reps, 18p x 8 reps - d/s 10-p x 8 reps

Tuesday 7th January 2014

Tuesday
Back on it
 
V/Gripper
to
L/H: 5/6 x 1, TnG, 1, 1 reps
R/H: 6/7 x N, VVN, F, 1 reps
 
2HP
to 99.9kg x 1 slow rep

Monday 6th January 2014

Monday
BUSY today. Loads to do after gym.

Iso Press
to 61.25kg  a side x 4 reps, d/s 40kg a side x 10 reps

s/s

Hammer db curls
to 42.5kg each x 6 reps, 15kg each x 20 reps

Over head tricep ext - ez bar
to +60-kilos x 12 hard reps (sleeves)

TPD - rope handles
8p x 10 reps

Xmas and New Year week 2013/2014

Tuesday - Thursday
Random bits. Back on the program now

Friday
Break in session. Trained in 'santa' t-shirt lol

P/Squat
to 250-kilos x 6 reps (all the way down)

Giant sets of the next 3 moves

Leg Press
1) 200-kilos x 8 reps, 2) 400-kilos x 8 reps, 3) 610-kilos x 8 reps

Leg Curl
1) 15p x 8 reps, 2) stack x 8 reps, 3) stack x 8 reps

Leg Ext
1) 15p x 8 reps, 2) stack x 8 reps, 3) stack x 8 reps