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Post by Steve Gardener on Jan 29, 2009 11:54:29 GMT
Thursday
2HP
Baby Inch for time
Hard, hard work as the hands were fried.
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Post by Steve Gardener on Jan 30, 2009 12:19:20 GMT
Friday
Chest/back
Pec dec
Giving me shape but of course no real strength per se. But it also doesn't irritate my shoulder joint so...
16 x 10 reps, 35 x 10 reps, stack x 9 reps
Super setted with
Pullover
Nice for the rib cage, back and tricep stretch.
12p x 8 reps, 18p x 8 reps, stack plus 20-kilos x 8 reps. Len (old geezer) had been using it before me and left the seat high. I'm half way through before the penny dropped.
Then back to my own gym in 10 mins for:
Low rows
50-kilos x 8 reps, 80-kilos x 8 reps, 110-kilos x 8 reps, 115-kilos (a little too much) x 4 + 1 + 1
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Post by Steve Gardener on Jan 31, 2009 11:45:28 GMT
Saturday
Back and chest a little stiff and sore from yesterdays work. Lower back included (probably from heavy low rows).
Vulcan Gripper work
Using mine as before.
B/H: L1 x 6 reps @, L7 x 3 reps @.
L/H: L12 x 1, L13 x VVN, VVN, VVVN (a hair off), N, VN. Dropped to L12 x 6 x 1 reps.
R/H: L14 x 1 rep, L16 x 1, 1, 1, VVN, TNG, TNG, VVN. Dropped to L15 x 6 x 1 reps
Rotator cuff work
Done between VG work
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Post by Steve Gardener on Feb 2, 2009 12:16:12 GMT
Monday
Apparently the weather prevents some people getting about. Here in Gloucester it has snowed but nothing like what I am seeing on TV.
Anyway, I gave the old one hand lift a go over doing one hand deadlifts (for the up-coming British). As can be seen I could have done with something thicker to stand on to make me get my hips down low. The balance, naturally, is a darn site easier than a Olympic bar which is my reason for doing it as a means of building the power without the damage a hook grip gives ya. It still made the skin sore but no tears.
One hand lifts
60-kilos x 3 reps @, 120-kilos x 3 reps @, 180-kilos x 1 rep @, 220-kilos x 1 rep @, stood on 15-kilo plates (35mm or so) and did 180-kilos x 1 rep @, doubled the plates for more height so now 70mm and did 1 rep @ and 2 reps @.
I'll alternate this and one hand deadlifts. I'll also use our 4-inch and 6-inch wooden blocks as mentioned above for proper depth.
NB: for whatever reason had some nice local protein sales this weekend. Sweet.
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Post by Steve Gardener on Feb 2, 2009 18:38:45 GMT
Monday pmNote to self, talking post training is ok. Chewing Si's ear off... for hours is not! I can't believe the time having just got back. Nice but much later than I thought. Plate Wrist CurlWeights quoted are plates only and do not include set up weight as well. B/H: 5-kilos x 6 reps @, 7.5-kilos x 3 reps @, 10-kilos x 3 reps @, 12.5-kilos x 3 reps @ L/H: another 12.5-kilos x 3 reps, 13.75-kilos x 3 reps, 15-kilos x 3 r/pause reps R/H: 15-kilo (plate) x 3 reps, 15-kilo and medium weight loading pin (1.9-kilos) x 2 iffy as hell reps, changed to lighter pin (1.6) so 15-kilos plus pin x 3 r/pause reps  Formulator reverse wrist curl2.75-kilos loaded x 10 reps, 5.5-kilos x 6 reps, 8.25-kilos x 6 reps, and a tough 8.75-kilos x 6 reps NB: not super setted this time unlike last two times.
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Post by Steve Gardener on Feb 3, 2009 14:17:05 GMT
Tuesday
Trained after errands (always Tues) with H, Lozza and Ant.
Seated BB press
(changed from log to see where I am at)
bar x 8 reps, 60-kilos x 8 reps, 80-kilos x 6 reps, 100-kilos x 4 x 1 reps
s/setted on heavy set with
EZ curls
still getting a tweak in the right elbow if I don't fully turn my right hand inwards
bar + 20-kilos x 8 reps, plus 40-kilos x 8 reps, plus 42.5-kilos x 2 x 6 reps
s/setted on heavy sets with
TPD
30-kilos x 8 reps, 60-kilos x 8 reps, 82.5-kilos x 2 x 8 reps (85 next time)
2HP
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Post by Steve Gardener on Feb 3, 2009 18:15:19 GMT
Tuesday pm
Torsion Grippers
usual warmups
L/H: CoC 3 x 1 rep, BE x VN, VVN, VVN dropped down to CoC 3 x 8 x 1 reps all solid.
R/H: CoC 3 x 1 rep, HG350 x 1 rep, CoC 3.5 x 1 rep, BBSE x 1 rep, E4 x 1 rep, 4.01 rated 4 x VN, VN, dropped back to E4 x 1 rep, dropped down to BBSE x 8 x 1 reps
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Post by Steve Gardener on Feb 4, 2009 13:35:46 GMT
Wednesday
Leg Press
0-kilos x 10 reps a leg, then 0-kilos x 8 reps, 40-kilos x 10 reps, 80-kilos x 20 reps, 120-kilos x 30 reps, 200-kilos x 40 reps (ouch!!).
I've changed from 750-kilos for reps to a high volume, massive pumping style for a few weeks. Really had me wanting to lay down after.
One hand lift set up / test for height
Leg Curl
25-kilos x 8 reps, 35-kilos x 8 reps, 45-kilos x 8 reps, 50-kilos x 5+1+1 rep
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Post by Steve Gardener on Feb 6, 2009 12:47:55 GMT
Friday am
Too busy talking a possible new guy into training with us so session took longer than it should... but was still ok.
Gymnation
Chest/Back
Pec Dec
25 x 12 reps, 35 x 10 reps, stack x 2 x 8 reps
s/setted with
Pullover
12p x 8 reps, 18p x 8 reps, stack plus 22.5-kilos x 6 reps
My gym
Low row
50-kilos x 8 reps, 70-kilos x 8 reps, 110-kilos x 2 x 8 reps
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Post by Steve Gardener on Feb 6, 2009 18:05:12 GMT
Friday PMNo sign of DHL  Vulcan GripperPaul's machine Usual warm ups L/H: L13 x 1 (mis-load as it was meant to be 12), L14 x VVN, 1, VVN, 1, 1, L15 x VVN, 1, VVN, 1 VN was done. R/H: L14 x 1, L16 x 1, L17 x 1, 1, 1, L18 x miss, 1, 1, VN, 1, L19 x VN, VN done.
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Post by Steve Gardener on Feb 7, 2009 13:22:05 GMT
Saturday
Plate wrist curl
Formulator
Baby Inch for time
Nice pump!
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Post by Steve Gardener on Feb 8, 2009 13:02:03 GMT
Sunday
One hand lift
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Post by Steve Gardener on Feb 9, 2009 13:53:22 GMT
Monday
So-so training day. Popped into the Health Trainer office for a chat then worked out (orders all packed yesterday).
Tor' Grippers
Could be a tad better.
2HP
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Post by Steve Gardener on Feb 9, 2009 17:41:16 GMT
Monday pm
One hand pinch
Using 2 x 15-kilo Alex plates at about 50mm total thickness and with an eye on the US event I might take part in I did the following:
30-kilos (plates only) from floor to block and back 3 reps @ hand.
30-kilos and medium weight pin + 5-kilo disc x 2 reps (negs/two hands up one hand down). This was a little too much too soon so.
L/H: 30-kilos + pin x 3, x 3 and then 3 half off the floor attempts
R/H: 30-kilos + pin + 2.5-kilos x 3 x 3 reps, then an additional 1.25-kilos x 3 reps, then another 1.25-kilos (so 30+pin+5) x 1 solid rep and then I wad done.
The target is a pair of slim'ish 45lb plates or 2 x 20-kilo plates.
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Post by Steve Gardener on Feb 10, 2009 11:54:44 GMT
Tuesday am
Gymnation
Shoulder press
Lateral handles (so log type position)
10p x 8 reps, 14p x 8 reps, stack x 8 reps, stack plus 20-kilos x 8 reps
EZ bar curls
Bar + 20-kilos x 8 reps, plus 40-kilos x 8 reps, plus 42.5-kilos x 2 x 7 reps
TPD
stack (105lbs) x 8 reps, plus 20-kilos x 8 reps, plus 35-kilos x 8 reps, plus 40-kilos x 8 reps.
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