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Post by Steve Gardener on Sept 10, 2008 10:53:44 GMT
Wednesday
Leg day and as per back/sciatica playing me up something chronic. But, again as per, I took extra care stretching and warming up.
Leg Ext
0-kilos x 8 reps@, 80-kilos x 8 reps, 145-kilos x 8 reps, 175-kilos x 8 reps.
Leg Curl
25-kilos x 8 reps, 40-kilos x 8 reps, 55-kilos x 6 reps
Leg Press
0-kilos x 8 reps @ (working mostly on depth and locking out), 120-kilos x 8 reps, 240-kilos x 8 reps, 580-kilos* x 8 reps (hands on knees) + 8 reps (hands off), x 8 reps on pad (deeper).
* = The pain in the back meant I had no problems with 90% of the leg movement except locking out. On the heaviest set I decided to push off of the safeties - keeping them locked in position. This would allow me to crawl out without being crushed if my back went pop. However, the range was less than I'd normally do (by a few inches) so I added our 6-inch thick (still slightly damp so covered with a towel) high density foam pad to increase the range of movement. Thus on the heaviest weight I was able to push from the safeties from the depth I wanted. Depth on heavy, heavy sets is usually to at least a right angle (thigh to calf). I like to go to the bottom (or as far as I can and the machine allows) on the other sets.
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Post by Steve Gardener on Sept 10, 2008 17:13:10 GMT
Wednesday pm
Grippers (torsion spring)
usual warm ups then
L/H: BBGM x VVN, VVN, VVN, VVN, 1, VVN, VVN (all felt not quite in the sweet spot) and then, holding the spring, did 4 baby reps, x 2 VVN/T's, 2 x 1 T and held for time.
R/H: HG350 x 1 rep, CoC 3.5 x 1 easy rep, BBSE x 1 rep. Switched to Jim Wylies 4.01 rated CoC 4 and got it, according to Paul Savage, 'to under 1mm maybe a half!!'. I then stayed with the 4.01 and holding the spring (indicated by T next to the rep meaning 'touched') did the following: 4.01 x 1(T), VVN (holding with 1 finger - silly really), x 1(T), x 1(T), x 1(T and held for time) and then a video attempt (camera cut out grrr) which was also 1(T/held for time)
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Post by Steve Gardener on Sept 12, 2008 11:02:17 GMT
Friday (am)
CG Bench
60-kilos (132lbs) x 8 reps, 100-kilos (220lbs) x 6 reps, 150-kilos (330lbs) x 4 x 3 reps
Played around.
Pec Dec
Stack (89kilos) x 8 reps
New lever row type machine
1/2 stack x 8 reps, 3/4 stack x 8 reps, almost the whole stack x 6 reps.
As per other GN users it doesn't feel that much cop.
Will do 2HP at 44mm later.
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Post by Steve Gardener on Sept 12, 2008 15:10:07 GMT
Friday pm
Having had my usual post workout shake and another cup of strong coffee it was back to my gym this time, with Paul, for some pinch work. He was trying out some new stuff and I used the Euro.
It was, as you'll see, a good session.
2HP @ 44mm
equ x 6 reps, plus 30-kilos x 3 reps, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 75-kilos x 1 rep, plus 80.5-kilos x 4 x 1 reps (double last times effort and getting better as each single came up so...)
Having felt strong I stopped at 4 x 1 with +80.5-kilos (about 102.5) and started adding weight to see where it would end...
plus 81-kilos x 1 rep, plus 81.5-kilos x 1 rep, plus 82-kilos x 1 rep, plus 82.5-kilos x 1 rep, plus 83-kilos x 0, x 1 rep, plus 83-kilos x 1 rep, plus 83.5-kilos x 1 rep, plus 84-kilos times not even budged.
I was done.
I then scaled the whole set up (at the last best weight of plus 83.5-kilos) weighing it three times (106.10, 106 and 105.90) and took the average as being 106-kilos. This is both a gym and all time PB - a good session, a very good session.
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Post by Steve Gardener on Sept 14, 2008 11:03:17 GMT
Sunday
Went to GN and did some pullover work and Vulcan Gripper work. Once again, like a plum, I forgot to take the settings list with me. As I have yet to memorise it I did a session where I wasn't sure if what I was doing was any kop. Once home I could check out the settings and so that's why the numbers are below. Anyway...
Machine Pullover
12p x 8 reps, 18p x 8 reps, stack plus 20-kilos x 2 x 6 reps
Vulcan Gripper (using Paul's)
B/H: L1 x 6 reps @, L7 x 3 reps @.
L/H: L10 x 1 rep, L14 (5F/6R) x 1 rep, VVN, VVN, 1, VVN, VVN
R/H: L13 (5F/5R) x 1 rep, L16 (6F/6R) x 1 rep, L18 (7F/6R) x VVN, VVN, 1, VVN, 1, 1, VVN
Now here's the bizarre part. I didn't feel all that during the gripper work. Because I didn't know what levels I was doing I thought I was doing at least 1, maybe 2, less than what I actually was. So when I was super close on the VVN closes it was like 'ahh could have been better, maybe I'll have another go later...'. Now I see it wasn't that bad a session at all.
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Post by Steve Gardener on Sept 14, 2008 18:01:20 GMT
Sunday pm
From about 5.45pm to 6.30. In lieu of doing double over hand thick bar deadlifts (my mind says yes, my sciatica says no) I did a RT tester session.
Rolling Thunder (thumb over grip)
First RT session since Euros.
B/H: 45-kilos x 8 reps @, 75-kilos x 1 rep @, 90-kilos x 1 rep @
L/H: 100-kilos x missed, 95-kilos x missed, 90-kilos x 2 x 1 reps
R/H: 100-kilos x 1 rep, 105-kilos x 1 rep, 110-kilos x 1 rep, 115-kilos x missed rep.
NB: weights are plates only and do not inc handle, carabina etc.
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Post by Steve Gardener on Sept 15, 2008 11:27:48 GMT
Monday
Seated machine press
1/2 stack x 8 reps, stack x 8 reps, stack plus 60-kilos x 6 reps, stack plus 75-kilos x 5+ 1 spotted rep
DB Curls
10-kilos @ x 8 reps, 17-kilos @ x 8 reps, 25-kilos @ x 3 x 8 reps
TPD
stack x 8 reps, plus 25-kilos x 8 reps, plus 50-kilos x 8 reps, 55-kilos x 8 reps
Bwt: 20st 2lbs / 282lbs. Both arms pumped and so out came the tape and the right upper flexed arm was dead on 20-inches.
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Post by Steve Gardener on Sept 15, 2008 22:05:16 GMT
Monday pm
Vulcan Gripper work
B/H: L1 x 6 reps, L7 x 3 reps
L/H: L10 x 1 rep, L13 x 1 rep, L14 x 1 rep, L13 x 6 x 1 reps (last one held for time)
R/H: L12 x 1 rep, L16 x 1 rep, L18 x 1 rep, L17 with a 20mm block - missed (dislike putting the d**n thing in), L17 x 1 rep, x 1 rep, plus 1 white IM band x VN, back to L17 x VVN, x 1, x 1 rep
Baring in mind I only did these Sunday morning... probably good have been a tad better better it's all experimenting at the mo.
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Post by Steve Gardener on Sept 17, 2008 11:25:49 GMT
Back as stiff as ever but 3 x 200mg Ibuprofen and a good deal of warming up helped.
Wednesday
Thick pinch
70mm using 2 x 15-kilo plates and 67mm using the big 90-kilo disc
Using 4.10-kilo pin
30-kilos (34.10) @ 70mm x 6 reps
50-kilos (54.10) @ 70mm x 3 reps
70-kilos (74.10) @ 70mm x 1 rep
90-kilos (90.00) @ 67mm x 1 rep
90-kilos (94.10) @ 67mm x 1 rep
93.75-kilos (97.85) @ 67mm x 8 x 1 reps
CG Bench
20-kilos x 8 fast reps
60-kilos x 8 reps
100-kilos x 6 reps
150-kilos x 2 x 4 reps
152.5-kilos x 2 x 3 reps
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Post by Steve Gardener on Sept 18, 2008 10:54:54 GMT
Thursday
My back was playing me up too much today. I couldn't push from the hole on the heavy set of leg presses, was barely able to straighten my left leg out on leg extensions or any of the leg press sets and so on. To see if it helped I did a little inversion boot work (2 x 1 mins) at the end of the workout.
Leg Ext
0-kilos x 12 reps, 80-kilos x 8 reps, 120-kilos x 8 reps, 180 x 6 plus 1 r/p rep
Leg Curl
25-kilos x 8 reps, 40-kilos x 8 reps, 60-kilos x zilch (moved but other plates stuck to it and I was actually leg curling 75-kilos for 1/2 a rep before they dropped. After that I could not budge 60 or 55-kilos at all.
Leg press (using pad as before)
120-kilos x 8 painful reps, 240-kilos x 8 reps, 600-kilos x zilch.
L/P/D
80-kilos x 8 reps, 120-kilos x 8 reps, 155-kilos x 3 x 7 reps*
Inversion boot hangs
2 x 1 min hangs
* shows that my leg problems are all back related as I felt good n strong on these.
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Post by Steve Gardener on Sept 19, 2008 16:20:47 GMT
Friday
Torsion Grippers
B/H: usual warm ups
L/H: GM x 1, CoC 3 x VVN, 1, 1, VVN, VN, VN, VN, 1, VVN
R/H: HG350 x 1, CoC 3.5 x 1, BBSE x 1, CoC 4 x 1b, 1b, 1b, 1b, 1b, 1b, BBGE x 1/4" (no brace), VG @ L20 x VN
'b' equals with a brace (free hand holding the spring hard).
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Post by Steve Gardener on Sept 20, 2008 14:47:03 GMT
Saturday
Is my back still gippy? Of course it bloody well is! Never-the-less...
CG Bench Press
60-kilos x 8 reps, 100-kilos x 6 reps, 152.5-kilos (335lbs) x 4 x 3 reps
supersetted with
2HP @ 44mm
equ x 6 reps, plus 30-kilos x 3 reps, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 75-kilos x 1 rep, plus 81-kilos (about 103-kilos total) x 10 x 1 reps (last two singles cos it was being taped).
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Post by Steve Gardener on Sept 21, 2008 11:16:22 GMT
Sunday
The lord might have rested on the seventh day (might have been a Wednesday but what the hell) but this sinner was in the gym as per kicking his own butt.
Vulcan Gripper
Forgot the sheet again but fortunately I'd made notes last time so (subject to double checking ha ha)
B/H: L1 x 6 reps, L7 x 3 reps
L/H: L10 x 1 rep, L14 (5F/6R) x 5 x 1 and 1 VN rep
R/H: L12 x 1 rep, L18 (7F/6R) x 6 x 1 reps
Pullover machine
12p x 8 reps, 18p x 8 reps, stack plus 20-kilos x 2 x 7 reps
Straight arm pulldowns on cable machine
60lbs x 12 reps, 80lbs x 12 reps, stack (105) x 2 x 10 reps
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Post by Steve Gardener on Sept 21, 2008 17:29:53 GMT
Sunday pm
And lo, sayeth the lord, it be'eth time to train again. Verily, sayeth Steve and he did pour forth great effort...
Rolling Thunder (thumb over)
Using the light pin (not inc in weights mentioned)
B/H: 45-kilos x 8 reps @, 75-kilos x 3 reps @
L/H: 90-kilos x 8 x 1 reps
R/H: 105-kilos x 3 x 1 reps, missed two more, dropped to 100-kilos and got 3 more singles (3 x 1)
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Post by Steve Gardener on Sept 22, 2008 11:06:28 GMT
Monday
Shoulders and arms*
Seated Machine Press
1/2 stack x 8 reps, stack x 8 reps, plus 60-kilos x 6 reps, plus 75-kilos x 6 reps
DB Curls (s/s with TPD) Hammer style
10-kilos @ x 8 reps, 17.5-kilos @ x 8 reps, 27.5-kilos (60.5)@ x 3 x 6 reps.
TPD
stack x 8 reps, plus 25-kilos x 8 reps, plus 55-kilos (105+121 = 226lbs) x 2 x 6 reps. One of the young black lads tried to move the load but was so light (it weighed more than he did) that he was able to hang of the handle without budging it.
*taped right upper arm cold at a little over 19.25" flexed. After the session I taped it at 20" as per last time.
Bwt: 282.5lbs
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