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Post by Steve Gardener on Oct 3, 2007 11:18:52 GMT
Wednesday
Hamstrings still stiff (training them on Monday after the Sunday effort helped ha ha), upper back stiff, triceps stiff n sore. So it goes.
2HP
Bothered me a little with the inability to pull the 90-kilo disc the other day but that's 67mm and the set up I use is 44mm so... anyway worked to:
90.5-kilos x 8 x 1 reps
Supersetted last few singles on 2HP with
Tricep Pressdown
45-kilos x 5 x 8 reps
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Post by Steve Gardener on Oct 3, 2007 19:03:20 GMT
Wednesday pm
Grippers
L/H: BBGM x to 6 x 1a
R/H: CoC 3.5 x 3-4 x 1 and then 2-3 x 1/4+ on CoC 4
2H Grip machine
to a hard 157.5-kilos x 3 x 1 reps
1H Grip machine
to 56.25-kilos x 2 x 1 and then taking weight off couldn't even do 50-kilos.
No time for dumbbell work
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Post by Steve Gardener on Oct 7, 2007 20:25:45 GMT
Sunday
Today Louis (gymnation) and I did the ''add one inch to your arm in 24-hours'' routine. There have been a few articles on the mags over the years and I checked the net and saw a few versions but we stuck with MMI Dec 05's article version.
Insane...
Basically you train 1 routine on the hour and another, similar, routine on the half hour.
Routine 1
EZ bar curls 3 x 8-10
Tricep Pressdown 3 x 8-10
Routine 2
Preacher curls using the low row pulley 3 x 8-10
Overhead tricep extension 3 x 8-10
We cocked up because we could have done just two sets on routine 2 but by the time we noticed we were three sessions in. Slightly more sensible was taping our arms at the beginning. Louis's right upper arm taped (cold) at a gnats ball under 17.75-inches and I was a gnats ball over 18.5-inches. We'd also brought snacks (shakes, bananas etc). So off we went.
The first three rounds (two of 1 and one of 2) gave us a nice pump and Louis managed 16" and a little and I was about 19 dead. We'd stated at 9.30am and the mag said 'you'll hit the wall about 2ish'. Hmm. I felt a little teeny bit of a wall a little earlier and this seemed to get denser and thicker the more I carried on. I think my wall was pretty much 12 to 4pm and then a new wall came along to carry me to the end at 1730 and session 17!!
The pump pretty much went after the third session and didn't really come back and as per the mag 'flexing' became a concept and not a reality (''your arms will feel like mush''). At times I found myself laughing at the stupidity of what we were doing to ourselves.
I started with 20-kilos a side of the EZ bar and by the end was down to 10. Pressdowns started at 40-kilos and ended up as 30-kilos (mind you I only took the last 5 kilos off 2 sessions from the end). Overheads dropped from 25-kilos to 20-kilos and Preacher bench cable curls I think I dropped 5-kilos off. Reps were at 10 to begin with but about 5 workouts in I stayed at 8 and didn't move from there for the rest of the day.
I also found, as I think Louis did (cos he got quiet too) that we might chat a little during (do the rep, how you feeling? etc) the work but once 2pm passed we'd pretty much just sit their quietly for the first few minutes after each workout.
Louis trains his arms about as often as I do and so we did round about 6 months worth of workouts in 1 day. I ate nonstop crap and farted for England both during and between sets. I'd part cooked some real food v early in the morning and finished that when I got in and started to feel a little better.
I dare not think how sore I'll be tomorrow or whenever but I did try a proper flex and my right arm cramped up. Don't do that - it hurts.
Please god let the insanity be worth it...
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Post by Steve Gardener on Oct 10, 2007 11:05:29 GMT
Wednesday
Pullover
12p x 8 reps, 18p x 8 reps, stack plus 25-kilos x 6 reps
Leg Press
0-kilos x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 500-kilos x 6 reps
CG Bench
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 61.25-kilos e/s x 3 x 1 reps
partials: 140-kilos, 160-kilos, 180-kilos all x 1 rep, tried 200 and then 190 but all done.
BWT: 19st 10lbs / 276lbs
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Post by Steve Gardener on Oct 12, 2007 11:27:24 GMT
Friday
Rolling Thunder
using heavy loading pin and newer handle (12lbs??) started at:
B/H: +45-kilos for 6 reps, +75-kilos x 3 reps, +90-kilos x 1 rep
L/H: tried 95-kilos got 0 reps Dropped weight and did a hold with 75-kilos
R/H: 95-kilos x 1 rep,m then a touch n go rep with 100-kilos, another missed rep. Dropped weight and did a hold with 90-kilos
Tricep Pressdown and pushdown
stack (105lbs) x 8 reps, then worked to 30-kilos on stack (2-3 sets) x 8 reps, changed to pushdowns and worked to 50-kilos on stack x 8 reps
2HP @ 70mm
equ (13.6-kilos) plus 30-kilos x 3 reps, plus 50-kilos x 1 reps, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep (83.6-kilos total), plus 80-kilos x 0 reps and dropped back to 70-kilos x 0 reps
Bwt
19st 9lbs / 275lbs
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Post by Steve Gardener on Oct 14, 2007 12:05:30 GMT
SundayNumbers a little off due to being 'off plan' most of the last 10 or so days but it's annoying so no frivolity and fluff - on plan - hit targets! GrippersOff the most L/H: to BBGM x 3-4 x 1a reps R/H: to BBE x 3-4 x 1 reps  Dumbbell workL/H: 82.5-kilos x 2-3 x 1 reps R/H: 105-kilos x 2-3 x 1 reps Spent more time setting up than lifting and did not note reps 2H grip machine (only - no one hand)40-kilos x 6 reps, 80-kilos x 6 reps, 120-kilos x 6 reps, 155-kilos x missed rep,m dropped to 150-kilos x 1 rep and back up to 155-kilos x 1 rep
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Post by Steve Gardener on Oct 16, 2007 11:41:26 GMT
Tuesday
CG Bench (max weight sets super-setted with rows)
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 4 x 1 reps (lighter weight chosen for form - ie: as before the more singles I do the better the form and the better/stronger I get)
DB Rows
50-kilos x 8 reps @, 60-kilos x 8 reps @ and then 70-kilos (heaviest they have) x 6 reps@
Triceps (press and pushdowns)
stack x 8 reps, stack plus 20-kilos x 8 reps, stack plus 45-kilos x 6 reps then switched to pushdowns for a further 6 reps. Final set 45-kilos x 16 reps pushdown.
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Post by Steve Gardener on Oct 18, 2007 11:30:34 GMT
Thursday
Viking Press
equ x 8 reps, plus 35-kilos x 8 reps, plus 60-kilos x 3 +1 loose rep, x 3 reps, x 3 reps
EZ Curl
+20-kilos x 8 reps, plus 40-kilos x 6 reps, plus 60-kilos x 4 hard reps (again time off)
V-Bar pulldowns (for fun)
70-kilos x 8 reps strict, 90-kilos x 8 reps strict, plus 110-kilos x 3 reps (too heavy so stopped)
Dips
bwt x 8 reps, plus 10-kilos x 6 reps, plus 30-kilos x 4 reps (held back - could have done more). First set made shoulders ache like a pregnant dog (see press??)
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Post by Steve Gardener on Oct 20, 2007 10:33:50 GMT
Saturday
Grippers - light / volume
L/H: to 240ip x 12 x 1 reps (missed 2 which were VVN)
R/H: BBE x 12 x 1 reps
V-Bar - test session for percentages
B/H: 45, 75, 105, 135-kilos x 1 rep @
L/H: missed 150-kilos x 2 attempts
R/H: stopped at 150-kilos
Bwt: 19st 13lbs / 279lbs on GN scale
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Post by Steve Gardener on Oct 22, 2007 11:02:04 GMT
Monday
CG Bench
was on fire today
20-kilos a side x 8 reps, 40-kilos a side x 6 reps, 60-kilos, 61.25-kilos, 62.5-kilos, 65-kilos a side (150-kilos total) x 1 rep each. Tried but bottomed out in track with 66.25-kilos. First three heavy singles all felt light - really - like a lot less than they were.
Leg Press
Started super setting this with the heavy bench sets
0-kilos x 12 reps a leg, 120-kilos x 8 reps, 240-kilos x 6 reps, 505-kilos x 4 reps
V-Bar pulldowns
Used two machines as first could not hold enough weight and 2nd was MUCH harder to use.
Stack (15p) x 8 reps, plus 25-kilos x 8 reps, tried putting 10-kilos on but was too iffy so... 2nd machine much harder as above and so ended up doing 13p x 6 tough reps
Bwt: 19st 10.5lbs
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Post by Steve Gardener on Oct 24, 2007 11:16:40 GMT
Wednesday at unit
waiting on delivery etc
2HP @ 44mm
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 72.5-kilos x 1 rep, plus 73-kilos x 1 rep, plus 73.5-kilos x 5 x 1 rep
R/Thunder
worked to single max's (not recorded)** then dropped to 85-kilos x 8 reps R/H and 80-kilos x 3 and then 75-kilos x 4-5 reps (weight does not inc pin etc)
Tricep Pressdown
Supersetted with RT work
10-kilos x 8 reps, 20-kilos x 8 reps, 30-kilos x 8 reps, 37.5-kilos x 8 reps, 45-kilos x 8 reps, 50-kilos x 8 reps, 55-kilos x 7 reps
** workout interrupted by visit from local police re possible youth project work at the unit and other stuff. Took 15-20 mins so cooled down a little. May have done more / better without cooldown.
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Post by Steve Gardener on Oct 26, 2007 18:47:37 GMT
FridayGrippersL/H: to BBGM x VVN, 1a, VVNa, 1, 1a, 1a, 1 reps R/H: to BBE x 4 x 1 reps, CoC 3.5 x 4 x VVN (annoyingly off) Thick handled dumbbellL/H: 82.-kilos x 2 x 1 and then 1 x 2 reps  R/H: 105-kilos x 2 x 1 and then 1 x 2 reps Grip Machine2H 40-kilos x 6 reps, 80-kilos x 6 reps, 120-kilos x 6 reps, 153.75-kilos x 3 x 1 reps (not 100% if they all touched at top) 1H 30-kilos x 6 reps, 40-kilos x 6 reps, 50-kilos x 4 reps R/H: 0 x L/H
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Post by Steve Gardener on Oct 28, 2007 12:33:07 GMT
Sunday
CG Bench - groove session
20-kilos a side x 8 reps, 40-kilos a side x 6 reps, 60-kilos a side x 6 x 1 reps - all easy and I could have down more.
1 arm row (used Nytram low row cable machine)
stack (15p) x 8 reps, plus 25-kilos x 6 reps, plus 35-kilos x 6 reps
Tricep pressdown (as above)
stack (15p) x 8 reps, plus 25-kilos x 6 reps, plus 35-kilos x 6 reps
Bwt 19st 10lbs (276 at GN and 275 at unit)
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Post by Steve Gardener on Oct 30, 2007 11:54:11 GMT
Tuesday
Viking Press
equ x 8 reps, plus 35-kilos x 6 reps, plus 62.5-kilos (92.5 in hands) x 4 reps (tough)
EZ Curls
10-kilos e/s x 8 reps, 20-kilos e/s x 6 reps, 31.25-kilos e/s x 4 reps (loose and tough)
Dips
bwt x 8 reps*, plus 10-kilos x 6 reps*, plus 30-kilos x 5 reps
First two sets made shoulders ache which strangely enough the last one nor CG Bench is doing at the mo.
2HP @ 44mm
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep, plus 72.5-kilos x 0 reps and then x 1 rep final max set / reps plus 74-kilos x 5 x 1 reps (first one touch n go and last two with tape on after skin tore) then x 0 / missed rep so stopped.
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Post by Steve Gardener on Nov 5, 2007 11:47:40 GMT
Monday
1 day behind due to my daughters wedding.
CG Bench
20-kilos x aside x 8 reps, 40-kilos a side x 6 reps, 60-kilos, 62.5-kilos, 65-kilos and 67.5-kilos (155-kilos) x 1 rep each. Dropped to 150-kilos and did 2 x 1 reps*
Leg Press
0-kilos x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 510-kilos x 8 reps*
Pullover
12p x 8 reps, 18p x 8 reps, stack plus 25-kilos x 5 reps dropped to stack x 3 reps then 10p x 5-6 reps
* was super setting last few efforts with leg press sets
NB: 2nd set of CG Bench and L/press tough yet heavy sets 'easy'. It's as though I hold something back.
Bwt: off due to bad weekend for food
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