Monday 20th October 2014

Monday
Seated press
to 120-kilos x 3 reps and 60-kilos x 20 reps

Hammer db curls
to 60-kilos @ x 6 reps

Tricep pressdown
to 16p x 8 reps (sleeves on but feet lifting)

V/Gripper
left hand off
L/H: 5/6 x 2 of 6 attempts x 1 reps
R/H: 6/6 x 3 x 1 reps, 6/7 x 3 x 1 reps

Thursday and Friday 17th October 2014

Thursday
2HP
took a while to get to working weight.
109.7-kilos x 4 of 7 x 1 reps (3 fails or half lifts)

Friday
Power squat machine
to 365-kilos x 4 reps

L/Press
to 450-kilos x 8 reps

Seated L/Curl
to stack +3 plates x 10 reps

Adj/T/B
to 130-kilos x 2 x 1 reps R/H (edge taken off my pinch last night?? so I dropped 120-kilos and repped it out x 2 sets (10 and 6) oof!

Wednesday 15th October 2014

Wednesday
C/G/Bench
to 160-kilos x 3 x 1 reps, 60-kilos x 20 reps

s/s

LPD (D bar)
top stack + 6p x 8 reps

s/s

Low Cable Rows
13p x 8 reps, stack x 8 reps, 12p per hand (one at a time) x 8 reps, 16p per hand x 8 reps

Monday 13th October 2014

Monday
Up early in spite of being off last week and this week. Busy(ish) weekend yet I'm awake before 5... So gym early

Seated Press in rack
to 120-kilos x F (changed to a more upright position), 100-kilos x 8 reps, back to usual seat position 120-kilos x 2 reps, 60-kilos x 20 reps

s/s

Hammer DB Curls
to 60-kilos x 6 r/p reps

T/Pu/Downs
stack + 6 stacker plates x 8 reps. I can't go heavier as having 6 plates on top means it hits the stops. So I'll go back to pressdowns next time. 12p x 8 reps p/downs

s/s thru out

V/Gripper
to
L/H: 5/5 x 3 x 1 reps, 5/6 x 3 x 1 reps (first hard), 6/5  x VVN
R/H: 6/6 x 3 x 1 reps, 6/7 x 3 x 1 reps

Thursday and Friday 10th October 2014

Thursday
2HP
to 109.7-kilos x 3 of 5 attempts

Friday
Power squat machine
to 360-kilos x 4 reps

Leg Press
to 440-kilos x 8 reps

Leg Curl
stack x 12 reps, +3p x 10 reps, +5p x 8 reps

Adj T/Bar
to
L/H: 130-kilos x 3 x 1 reps
R/H: 135-kilos x 1 rep, 137.5-kilos x 1 rep, 140-kilos x 1 rep, 130-kilos x 2 x 3 reps

Wednesday 8th October 2014

Wednesday
DO Deadlift (normal bar) - with Gareth Felton
to 205-kilos x 1 rep

CG Bench - Daniel Ferret
to 160-kilos x 2 x 1 reps, then a couple of fast 2-3 rep sets with 140-kilos

Wednesday 1st October 2014

Wednesday
P/Squat machine
to 350-kilos x 4 reps

L/Press
200-kilos x 8 reps, 420-kilos x 8 reps

L/Curl
stack x 10, 12 and 14 reps

MDB work
L/H: 3 x 1 reps with tilt (on block)
R/H: 1, 3, 4 reps