Wednesday 9th April 2014

Wednesday
back aching, shoulder less so... I'm getting old ha ha. Rack in use so...
Iso Bench
to 70-kilos x 6 reps - felt heavy, d/s 30-kilos @ x 15 reps

Pullover Machine
to stack x 3 x 8 reps

Stiff legged deads with dumbbell
from 10-kilos x 12 to 80-kilos x 12 reps
Loosen tight back, done fast from floor

Tuesday 8th April 2014

Tuesday
Awful nights sleep - aching shoulder and another issue. However, scored 95% on a literacy and numeracy test for a job offer at a chocolate factory so... I'd have aced it if I'd have slept better ha ha

Axe / lever work
never gets easy but added time - seriously hurts where it sits in my right hand.

2HP - volume
3 x 11 d/d reps with working weight. Last set best.

Sunday 6th and Monday 7th April 2014

Sunday
Over Bargoed again - this time with Chris 'Mellon' Melling et al.
Yoke to 200+ - back spasm and an inability to get it to sit tight on my traps = ouch
Arm over arm to 200?? = biceps sore Monday
Fingals 100-kilos x a couple then sleeve added (200kg total) flipped 2 x 1 reps. Bugger from waist to chest but then easy.

Monday
Sore / stiff biceps, tops of thighs and lower back from yesterday hence...
Seated Press
to 107.5-kilos x 2 x 3 reps - d/s 60-kilos x 15 reps

s/s

Hammer DB Curls
5 sets to 50-kilos x 6 reps

s/s

TPD
to 16p + 1 x stacker plate x 5 ugly reps d/s 10p + stacker plate x 10 reps

Friday 4th April 2014

Friday
Too long at the gym - knackered
P/Squat
to 325kg x 6 reps

Leg Press
to 700-kilos x 8 reps

Leg Curl
to stack+6 stacker plates x 10 and 8 reps

Leg Ext
to stack+ 6 stacker plates x 2 x 8 reps

Adj T/Bar
faffed about (120 in plates didn't wanna go) 118kg x 1 LH and timed hold RH, then 3 x 1 RP reps LH and 5 n/s reps RH

Thursday 3rd March 2014

Thursday
Pfft. Grand day in all other ways training.... so-so.
Axe work
brutal 3 efforts per hand

2HP - max
to 100kg plus left thumb skin tear

Wednesday 2nd April 2014

Wednesday
At the gym before it opened and then onwards to town on a mission. Knackered now though ha ha
Close grip bench press
to 142.5-kilos x 3 x 1 rep and 1 double (which was nice). DS 60-kilos x 20 reps feet up
s/s

Iso P/Downs
to 80-kilos x 3 x 6 reps per arm DS 40-kilos x 12 reps

Tuesday 1st April 2014

Tuesday
V/gripper
to
L/H: 5/6 x 5 x 1 and 1 F
R/H: 6/6 x 6 x 1 reps

2HP - timed
to two efforts (could be better) with 100+

Stub work - timed
3 x efforts with last r/h v good (to front and not side)