Saturday 25th January 2014

Saturday
Off / busy Thursday / Friday. In  lieu of missed grip I took CoC 3 with me to the gym and hit the MDB as well
CoC
thru-out w.out. to 3 reps left and 4 right inc a hold for 8-10 seconds

P/Squat machine
to 290-kilos x 6 reps deep

L/Press
to 700-kilos x 10 reps

Seated L/Curls
stack x 8, 10 and 14! reps

L/Ext
stack x 8, 10 and 12 reps

MDB
2 x 1 reps (held on 2nd and dizzy on first. Missed a third

Wednesday 22nd January 2014

Wednesday
Iso Bench
Still 'weak' on this. It's gonna be slow
to 65-kilos x 6 hard reps

s/s

Iso P/downs
to 81.25-kilos x 6 heavy reps

1 arm d/b rows
to 80-kilos x 6 reps - 35-kilos x 8 reps

Tuesday 21st January 2014

Tuesday
Volume day
late start
V/ Gripper
L/H:
5/6 x N, 1, 1, VVN, TnG, F (ps), TnG, 1, 1 reps
6/6 (10) x 8 x 1 rep and 1 x 2 reps

2HP
equ x 8 reps, +45-kilos x 5 reps, +47.5-kilos x 5 reps, +50-kilos x 5 reps, +55-kilos x 2 x 5 reps

Monday 20th January 2014

Monday
Iso Press
to 63.75-kilos @ x 3 reps
s/s

Hammer DB Curl
to 45-kilos @ x 8 reps

OHTE - EZ
to +65-kilos x 10 reps

OHTE - Cable / rope / DRP machine
10p x 12 reps, 15p x 11, 12 reps

Plain, simple and brutal. Nice arm pump after

Friday 17th January 2014

Friday
Being on 'the program' means focused.

P/squat
to 280-kilos x 6 deep reps (better as I did more)

Leg Press *
to 700-kilos x 8 reps

Leg Curl *
to 2 x stack x 8 reps (easy); first set 15p x 8 as leg curl

Leg Ext *
to 2 x stack x 8 reps easy
* = giant set

DB FWC
to 30-kilos x 8 reps

s/s with

DB RWC
to 12.5-kilos x 8 reps

Thursday 16th January 2014

Thursday
Back on a program. Max day
V/Gripper
to
L/H: 5/5 x 3 x 1 reps, 5/6 x VN, VN, N
R/H: 5/5 x 1 reps, 6/6 x 3 x 1 reps, 6/7 x VVN, VN, VN

2HP
to +75kg (97.7kg) x 2, 2, 2, 1, 1, 1 reps.

Wednesday 15th January 2014

Wednesday
Left shoulder twinge seems to be making bench harder. Head down!! Higher rep start for chest and back

Iso Bench
set up x 15 reps, 20-kilos a side x 15 reps, 30-kilos a side x 12 reps, 40-kilos x 10 reps, 60-kilos x 6 hard reps (twinge), 678.5-kilos x 6 hard reps (as before), 40-kilos a side x 15 reps

Iso Pulldowns
double arm
20-kilos a side x 15 reps, 30-kilos a side x 12 reps, 40-kilos x 10 reps,

single arm
60-kilos x 6 reps, 80-kilos a side x 6 hard reps

1 arm d/b row
60-kilos x 8 reps, 65-kilos x 8 reps, 70-kilos x 8 reps