Wednesday 10th September 2014

Wednesday
Legs (should have been shoulders n arms but what the heck). Bwt a bit down as guts off last night

P/Squat Machine
to 350-kilos x 4 reps

Leg Press
to 400-kilos x 8 reps

Leg Curls
to stack x 16 reps

Vulcan Gripper
s/s during legs. Hands a bit off after 2HP last night
to
L/H: 5/5 x 2 x 1 reps, 5/6 x TnG, VN, 1, F (mis load), 1 reps
R/H: 6/6 x 2 x 1 reps, 6/6 x VN, 1, 1, 1 (inc solid hold) 7/7 x F

Tuesday 9th September 2014

Tuesday
2 hand pinch
to 107.7-kilos x 1, 1, 2*, 1 reps

Monday 8th September 2014

Monday
CG Bench
to 155-kilos x 4 x 1 reps

s/s

small handle pulldowns
to stack + 7 plates x 2 x 8 reps

small handle low rows
stack + 7 plates x 2 x 10 reps

Millennium Dumbbell
1, 2, 3, 2 reps

Friday 5th September 2014

Friday
6pm
Adj / T / bar
to
L/H: 130-kilos x 4 of 5 x 1 reps
R/H: 132.5-kilos x 5 x 1 reps

Wednesday 3rd September 2014

Wednesday
Power Squat machine
to 340-kilos x 6 reps - all on the hole

L/Press
to 390-kilos x 6 reps.
Been a while and felt heavy

L/Curl
stack x 8, 10 and 12 reps

L/Ext
stack x 8, 10 and 12 reps

V/Gripper
s/s thru out workout. To:
L/H: 5/6 x 7 x 1 reps
R/H: 6/6 x 2 x 1 reps, 6/7 x 3 x 1 reps, 7/7 x 2 x F

Spotted Dale to 180-kilo c/g/b/p using slingshot

Tuesday 2nd September 2014

Tuesday
2HP
to 107.7-kilos x  3 x 1 reps.

Stay here, or close to it, and work to 6-8 x 1 reps before going up. Work on pinch for proposed comp.

Monday 1st September 2014

Monday
Iso Press
to 70-kilos x 4 reps a side

s/s

Hammer DB Curls
to 55-kilos x 6 reps

Pushdowns
12p x 8 reps, 17p x 8 reps, stack +2p x 8 reps

MDB
R/H: x 1, 3, 3, 2