twig
Full Member
Posts: 161
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Post by twig on Nov 5, 2007 21:54:22 GMT
Monday1 day behind due to my daughters wedding. I suppose I'll make an allowance, just this once.  Hope she had a great day.  |
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Post by Steve Gardener on Nov 6, 2007 7:01:36 GMT
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twig
Full Member
Posts: 161
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Post by twig on Nov 6, 2007 10:58:11 GMT
Takes after her mother, then.
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Post by Steve Gardener on Nov 6, 2007 17:10:20 GMT
God I hope not...
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twig
Full Member
Posts: 161
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Post by twig on Nov 6, 2007 23:23:19 GMT
Are you saying YOU'RE the pretty half???
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Post by Steve Gardener on Nov 7, 2007 9:29:55 GMT
I wasn't thinking about looks plus you haven't seen a recent picture ha ha
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Post by Steve Gardener on Nov 7, 2007 15:19:19 GMT
Wednesday
Interesting session. Bodyweight down (see below) but strength up and 2HP @ 70mm best for ages (just missed lock out with max weight).
2HP @ 70mm
equ (43.6-kilos) x 6 reps, plus 20-kilos x 3 reps, plus 30-kilos x 1 rep, plus 40-kilos x 1 rep, plus 45-kilos (88.6-kilos) x 1 rep, then plus 50-kilos (93.6) x just missed. Dropped back to plus plus 45-kilos (88.6-kilos) for 3 x 1 reps
R/Thunder
B/H: 45-kilos x 8 reps
L/H: 77.5-kilos x 10 x 1 reps
R/H: 87.5-kilos x 12 x 1 reps (in fact included 4 in a row at one point)
Tricep Pressdown and then pushdown
stack x 8 reps, plus 15-kilos x 8 reps, plus 30-kilos x 8 reps, plus 40-kilos x 6 reps, switched to pushdown and did 6 more reps. Stayed at pushdown and did plus 45-kilos x 8 reps and plus 50-kilos x 8 reps
Bwt: 19st 8.5lbs
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Post by Steve Gardener on Nov 9, 2007 11:29:24 GMT
Friday
Bloody rubbish. Barely worth a mention (bit like Vipers 4 post ha ha).
Grippers
R/H: could barely shut an BB Elite and only got the CoC 3.5 down to 1/4inch today (4 singles). I need to review what I was doing before and modify my training back to what it was or change it to something else.
L/H: BBGM to barely there. As above and same reps
Dumbbell
L/H: too much weight and usual faffing around setting up. Missed 3 attempts at 90-kilos
R/H: no problems but with the rest of the session off... anyway 107-kilos x 3 x 1 reps
Sunday note: session crap because of good day on thick pinch before.
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Post by Steve Gardener on Nov 11, 2007 13:00:02 GMT
Sunday
CG Bench
Blinding session / groove session.
0-kilos x 12 reps, 20-kilos a side x 8 reps, 40-kilos a side x 6 reps, 61.25-kilos a side x 9 x 1 reps inc 3 with a pause. Also all heavy reps were done for speed. So slowish down and as fast as possible up.
DB Rows
Supersetted with heavy bench
55-kilos @ x 8 reps, 70-kilos @ x 3 x 6 reps
Tricep
Didn't bother. I was also running late - I thought I was training at the unit and only noticed once I'd arrived that I was not.
Bwt: 20st 1lb 8oz
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Post by Steve Gardener on Nov 13, 2007 15:05:28 GMT
Tuesday
A combination of fancying a change of pace and a slightly stiff, still recovering back saw me go to GN today and then back to the Unit later. Trained with Gloscat Darren.
Seated Barbell press
Man oh man as much as I like the Viking Press you soon notice not working the stabilizers as much when you go back to a barbell. Wow.
20-kilos a side (O'bar) x 8 reps, 30-kilos a side x 6 reps, 35-kilos a side (90) x 2 x 2 reps. After my front delt was sore for ages.
EZ Curls
10-kilos a side x 8 reps, 20-kilos a side x 6 reps, 31.25-kilos a side x nuts so did cable curls. Stack x 8 reps, stack plus 10-kilos x 6 reps
Dips
Still feeling it from press but...
Bwt x 8 reps, plus 10-kilos x 6 reps, plus 30-kilos x 6 reps. Got Darren (13st) to plus 40-kilos x 6 reps - good work.
Left GN and went to unit as the rest of the boyz arrived for another session.
2HP @ 44mm
usual warm ups to 90-kilos x 1 rep, 92.5-kilos x 1 rep, 94.5-kilos x 5 x 1 reps. Then still feeling strong worked to 97-kilos x 1 rep and failed at 98-kilos.
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Post by Steve Gardener on Nov 15, 2007 12:07:00 GMT
Thursday
Gripper volume session
Forgot BBE gripper so...
L/H: RB 240ip x 18 x 1 reps
R/H: CoC 3 x 18 x 1 reps
R/Thunder
B/H: 45-kilos x 6 reps
Got weight amounts cocked up but once sorted did:
L/H: 78.75-kilos x 6 x 1 (may have been more)
R/H: 88.75-kilos x 4, x 3, x 4, x 5 reps
Bwt: 20st 1lb
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Post by Steve Gardener on Nov 15, 2007 16:10:29 GMT
Thick pinch Due to the problem last week after the thick pinch session I trained with the crew at our unit (almost the full bunch) using this set up  The bar is an old but now broken Ironmind loading pin (flange on bottom has come off) so weighs 2-3 lbs or so. The two 15-kilos measure about 70mm. I started thus: 30-kilos x 6 reps as per, 50-kilos x 3 reps, 70-kilos x 1 rep, 80-kilos x 1 rep, 90-kilos (as per photo plus pin weight) x 5 attempts -first 3 spot on, 1 just up and 1 failure. Thick pinch deffo gets the meat in the forearm - deep muscle - working and I feel it even now |
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Post by Steve Gardener on Nov 17, 2007 15:21:20 GMT
Saturday
Slow but steady and a great session
CG Bench
bar x 12 reps, 20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos, 65-kilos e/s x 1 rep, 70-kilos (160) e/s (used 2 x 20 and 2 x 15 to get a 4 plate a side mind set) x 3 x 1 reps
Leg Press
0-kilos x 12 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 520-kilos x 8 reps
Pullover
12p x 8 reps, 18p x 8 reps, stack plus 25-kilos x 7 reps
Bwt (weighed on our scales) 282lbs
Also picked up 90-kilos on 2HP at 44mm cold for fun (just off floor just to see if I could do it).
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Post by Steve Gardener on Nov 19, 2007 11:13:11 GMT
Monday2HP @ 44mmA lot of f**k**g around at anything over 90-kilos as for whatever reason I was (to begin with) off. When I woke up today my right hand, esp at the base of my thumb, felt like I'd strained it. All I could think off was moving the heavy concrete filled barrels and stuff in the yard yesterday (I was bored) had knocked it in some way. Anyways: 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-kilos x 1 rep. Then the trouble started - I really struggled with 93.5-kilos and could not budge 95-kilos (intended working weight). So I dropped to 90-kilos and did it again. Then 92, then 94 and then got 95-kilos x 1  So I continued and did 95-kilos again but nearly lost it as it slid down my hand but did the lift. I then did 5 more solid singles all with 95-kilos and only stopped on single No 7 as the skin went quite badly. My diary was all over the place and I had crossed out RT work but gave it a quick try - no way. The thumb was shagged so I did tricep pressdown on our lat machine. Tricep Pressdown50-kilos (already loaded) x 5 x 8 reps. Arms pumped with right upper arm at 19.5-inches and that's without a bicep pump. Bwt: (taken yesterday afternoon) 283.3 lbs
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Post by Steve Gardener on Nov 21, 2007 12:00:22 GMT
WednesdayRight hand thumb still a little 'funny'. I had some discomfort in their since Monday am. Also the grippers, while not back to former glory, was a better session than before. Gripperswarm ups then: L/H: BBGM x 4 x 1a and 1 VVN R/H: CoC 3.5 x VVN, VVN, VVN, 0 (poor set), VVN, DumbbellsL/H: I have had problems getting a set weight on the bell so after failing with the 85-kilos using 4 x 10 and 1 x 2.5 kilos an end I changed it to 3 x 10 and 1 x 15-kilos one end and 4 x 10-kilos the other (see pic). I then did 4 attempts thus: 0, 1, 1, 1,  R/H: 107-kilos x 4 x 1 reps
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So I continued and did 95-kilos again but nearly lost it as it slid down my hand but did the lift. I then did 5 more solid singles all with 95-kilos and only stopped on single No 7 as the skin went quite badly.