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Post by Steve Gardener on Sept 23, 2008 16:06:48 GMT
Tuesday
Thick pinch (70mm and 67mm)
2 x 15-kilos plates (70mm) and heavy pin (34.10) x 6 reps
plus 40-kilos (74.10) x 3 reps
90-kilo plate (67mm) x 1 rep
plus heavy pin (94.10) x 1 rep
plus 5-kilos and spring collar (about 99.10+ kilos) x 1, 0, then 7 x 1 reps for 8 x 1 in total.
CG Bench Press
bar x 12 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 152.5-kilos x 4, 4, 3, 3 reps
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Post by Steve Gardener on Sept 25, 2008 14:35:48 GMT
Tuesday 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, VN, VVN, 1, 1, 1, 1
R/H: L12 X 1 REP, L16 X 1 REP, L18 X 1, 1, 1, 1, 1, 1, VVN
Thursday
Started at GN. Weird workout to say the least. The lower back thing is what it is and I was having to lean over to the right to lock out my left leg. I used the 'pushing off the safeties' thing throughout in case of problems. I doubt very much if I actually locked out my left left once but had a good session just the same. Note that the lever row work was, relatively speaking, easy because I can max the maxhine. This is why I did a follow up session at my gym and the same applies to the leg extension.
Leg Extension
120-kilos x 8 reps, 90-kilos a leg x 8 reps
Leg Curl
25-kilos x 8 reps, 50-kilos x 8 reps, 70-kilos x 4 reps, 65-kilos x 3 reps
Leg Press
took my sweet time and all sets bar zero weight are 'off safeties'.
0-kilos x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 320-kilos x 8 reps, 400-kilos x 8 reps, 480-kilos x 8 reps, 560-kilos x 8 reps, 680-kilos x 10 reps, tried 730-kilos but it would not budge.
Lever machine rows
1/2 stack x 8 reps, stack (20 plates) x 2 x 10 reps
My gym
Lat Pulldowns v-bar
80-kilos x 8 reps, 120-kilos x 8 reps, 155-kilos x 2 x 8 reps and 1 x 7 reps
Leg extension
145-kilos / stack x 8 reps, 180-kilos x 8 reps
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Post by Steve Gardener on Sept 25, 2008 17:32:05 GMT
Thursday pm
I was off a mind to do some 105-kilo for multiple singles but while the mind was saying yes the body had other ideas...
2HP
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 83-kilos (about 105) x 0, 0 dropped to plus 81.5-kilos (about 103.5 which is perhaps what I should have worked with on my max set anyway) x 2 x 1 reps, 1 missed rep and on the second I got a small skin tear on the left thumb which meant I had to stop anyway.
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Post by Steve Gardener on Sept 28, 2008 12:06:55 GMT
Thursday pm
I was off a mind to do some 105-kilo for multiple singles but while the mind was saying yes the body had other ideas...
2HP
Friday
CG Bench (test session)
bar (20kg) x 12 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 150-kilos x 1 rep, 160-kilos x 1 rep, 170-kilos x 1 rep, 172.5-kilos x miss.
Saturday
Rolling Thunder (light pin)
B/H: 45-kilos @ x 8 reps, 75-kilos @ x 3 reps
L/H: 91.25-kilos x 6 of 7 singles (6 x 1 and 1 missed)
R/H: 102.5-kilos x 1, 1, missed. Dropped to 101.25-kilos x 1, 1, 1e, 1e, 2e!, 3e!!
NB: e = easy. Right hand v strange. As can be seen it was stupidly hard to get started and while I was getting the attempts they were hard. But about half way though, for whatever reason, they got easier and easier. I wish I knew why!!
Bwt: 284lbs at GN
Sunday
Nowt. Back was a pregnant dog this morning and I had a spasm putting my socks on. Grrr Also need to rest.
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Post by Steve Gardener on Sept 29, 2008 10:34:25 GMT
Monday
shoulders and arms
Started at 9.30am and finished at 11.00am.
Seated machine press
1/2 stack x 8 reps, stack x 8 reps, stack plus 60-kilos* x 8 reps, stack plus 90-kilos* x 6 reps, stack plus 105-kilos* x 8 reps
* On the very first set I noticed, as per when Phils been on it, that the handles weren't going all the way down. Basically I'm too tall to use the machine and have to squirm and squeeze to get under the handles. Phil added a 10-kilo plate under the lever arm to raise it 35mm (thickness of the plates). I removed it to begin with then added it back in for the stack plus weights sets. That way the handles came down to shoulder height at the bottom of the movement rather than lower. It makes a bit of difference as can be seen. My previous PB was +105-kilos x 3 hard fought reps. Now 8. I also felt quite 'strange' during the movement. But in a good way as though I was about to kick some serious ass.
DB Curls hammer style
10-kilos @ x 8 reps, 17/17.5-kilos@ x 8 reps, 27.5-kilos x 3 x 8 reps**
** new PB. It also seems the more I do the stricter I'm getting. Same nice pump as before (20" right upper flexed) arm). I tried some H-bar style curls (using a Hampton bar) before but did not like them. I'm thinking of doing the strict curl event at xmas but we'll see.
Bent over rope hand tricep extension
70lbs x 10 reps, stack x 10 reps, stack plus 15-kilos x 3 x 10 reps. I think I could have done more but, once again, the issue of my now pumped delts pressing on the side of my neck as my arms extend came into effect. This leaves me dizzy post set. I also needed, on the last set, help to pull the lot over and got Malcolm to put his hand between my shoulder blades to hold me in position.
Bwt: 20st 2.5lbs / 282.5lbs
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Post by Steve Gardener on Sept 29, 2008 19:14:53 GMT
Monday pm
Having had a good session in the am I was, once I got into the groove, able to continue it later.
Torsion Spring Grippers
B/H: usual warm ups
L/H: BBGM x 3 x 1 reps, CoC 3 x 0, 1, 1, VVN, 1, 1, 1, 1, 1, 1e, 1e, 1e, 1e, 1e+, 2 and then 1 held for time
e = easy and e+ felt like I could have done, as I did later, 2 reps.
R/H: HG350 x 1 rep, BBSE x VVN, 1, CoC 3.5 x 3 x 1 reps, then 4.01 rated 4 x 1b, 1b, 1b+, 1b+, 1b, 1mm, 2mm, 1mm and 1 which might have touched and which I desribed as 'TNG' or 'touch n go'. I then 1 more attempt but was miles away and so stopped.
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Post by Steve Gardener on Sept 30, 2008 18:08:17 GMT
Tuesday pm
Thick 2 hand pinch work
70mm set up
34.10-kilos x 6 reps, 54.10-kilos x 3 reps, 74.10-kilos x 3 reps
67mm/90-kilo disc
disc x 1 rep
+ 4.10-kilos pin x 1 rep
plus 6.25-kilos (100.35-kilos) x 0, then 8 x 1 reps
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Post by Steve Gardener on Oct 1, 2008 11:14:13 GMT
Wednesday
CG Bench
60-kilos x 8 reps, 100-kilos x 6 reps, 155-kilos x 3 reps (last one v tough), 160-kilos x 3 x 1 reps
supersetted with
Pullovers
12p x 8 reps, 18p x 8 reps, stack plus 20-kilos x 7, 7, 5 reps
Bwt: 282.5lbs
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Post by Steve Gardener on Oct 2, 2008 13:54:10 GMT
Thursday
Leg Extension
80-kilos x 8 reps, 120-kilos x 8 reps, 185-kilos x 6 reps and then to beat Sam 190-kilo x 6 reps
Leg Curl
25-kilos x 8 reps, 40-kilos x 8 reps, 50-kilos x 2 x 6 reps
Leg Press
0-kilos x 8-12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 560-kilos x 8 reps, 660-kilos x 6 reps (last 2 sets off of big pad).
All giant setted
2HP
equ x 6 reps, +30-kilos x 3 reps, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, 80-kilos x 1 rep, plus 83-kilos x 3 x 1 reps, plus 83.5-kilos x 4 x 1 reps (missed 1 at the beginning and skin got sore/slightly torn).
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Post by Steve Gardener on Oct 3, 2008 11:28:03 GMT
Friday
Vulcan Gripper
B/H: L1 x 7 reps, L7 x 3 reps
L/H: L10 x 1 rep, L13 x 1 rep, L14 0, 1, 1, VVN, 1, 1, 1, VVN, 1, 1 (7 in total)
R/H: L12 x 1 rep, L16 x 1 rep, L18 x 1, 1, 1, 1, VVN, 1, 1, 1 (7 in total)
Bwt: 280.2lbs on our scales
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Post by Steve Gardener on Oct 5, 2008 12:10:11 GMT
Saturday
CG Bench
bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 152.5-kilos x 4 x 3 reps
RT work
later on
Baby Inch (both hands), normal inch (both) and then Millennium lifts (x 2 and only right handed - there's a video of one of the lifts). It used to be the case that I needed 12 weeks to get back to where I was with the heavy thick handled bells but now I can do it when asked. I was more happy with the third Inch lift which, as per Paul's comment, I was just about hanging onto with my fingertips.
Sunday
Was stupidly stiff, bent over etc on rising but loosened up etc before gym.
Seated press machine
1/2 stack x 8 reps, stack x 8 reps, plus 60-kilos x 6 reps, plus 110-kilos x 6 reps, plus 140-kilos x 4 or 5 reps (see youtube video)
D/B Curls
10-kilos @ x 8 reps, 17-kilos @ x 8 reps, 30-kilos x 6, 6, 5 reps
Tricep Pressdown
stack x 8 reps, plus 25-kilos x 8 reps, plus 45-kilos x 8 reps, plus 55-kilos x 2 x 8 reps - NB: 10-kilo plate fell off half way through first set and landed on my foot. It $&%ing hurt!!
Bwt: 283.5lbs
Add the seated press video from today to the youtube account.
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Post by Steve Gardener on Oct 6, 2008 10:52:21 GMT
Monday
Grippers - torsion style
usual warm ups
L/H: BBGM x 3 x 1 reps, CoC3 x 1, VVN, VVN, 1, 1, 1. For whatever reason getting a half decent set was hard.
R/H: HG350 x 1 rep, BBSE x 3 x 1 reps, CoC3.5 x 2 x 1 reps, CoC 4.01 x 2mm, Pauls easy 4 (3.6-3.7) x 2 x 1 reps, 4.01 x 1mm, 1b, 2mm, 2mm
Focus and or energy was off. Will take tomorrow off.
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Post by Paul Wood on Oct 6, 2008 13:36:25 GMT
You seem to be training nearly every day at the moment, is that a bit of experimenting?
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Post by Steve Gardener on Oct 6, 2008 19:20:29 GMT
Monday pmCold, as it was this morning, so wrapped up well but it still took time to (watch out for the pun) 'get my hand in'. I worked up to a sub maximal weight very quickly but then had to drop back down again before being capable of another run. Fortunately a better crack was forthcoming. Thick 2HP@ 70mm (2 x 15-kilo plates @ 35mm thick) 34.10-kilos x 6 reps, 54.10-kilos x 3 reps, 74.10-kilos x 1 rep (stupidly easy) @ 67mm (90-kilo disc plus 4.10-kilo pin etc) 94.10-kilos x 1 rep, 101.6-kilos (set up plus 7.5-kilos) x 0, 0. Dropped back as above and did thus: 90-kilos x 1 rep, 94.10-kilos x 1 rep, 96.60-kilos x 1 rep, 101.60-kilos x 1, 1, 1, 1, 1, 0, 0 was done so food time 
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Post by Steve Gardener on Oct 8, 2008 10:50:59 GMT
Wednesday
Leg day (maybe back too)
Leg Ext
70-kilos x 10 reps, 120-kilos x 8 reps, I then switched to one leg at a time 80-kilos x 8 reps @, 100-kilos x 6 reps @ (both sets I alternated each leg).
super setted with
Leg Curl
25-kilos x 8 reps, 50-kilos x 8 reps, 60-kilos x 6 reps
Leg Press
120-kilos x 8 reps, 240-kilos x 8 reps, 440-kilos x 8 reps, *690-kilos x 8 reps
* new PB, only set pushed off of safeties and with wraps on etc.
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