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Post by Steve Gardener on Jan 6, 2008 13:53:15 GMT
A little better today. Only coughed and close to hacking it once. Snotty as hell though. Workout took ages due to two seperate visitors and my packing orders between attempts.
Sunday
Grippers - volume
to:
L/H: 240ip x 7 x 2 reps
R/H: BBE x 7 x 1 reps
2HP @ 44mmish
to: 90.5 x 7 x 1 tough reps
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Post by Steve Gardener on Jan 7, 2008 19:28:58 GMT
Tons better but still a way to go (have a rasp at gthe back of the throat and still sweating in bouts from time to time). I've also lost loads of weight while ill.
Monday
Thumbless Rolling Thunder
Weights do not inc pin etc
B/H: 45-kilos x 8 reps, 60-kilos x 1 rep
L/H: 80-kilos x 8 reps non-stop (too easy), so added 2.5-kilos for 82.5-kilos x 3 x 1 reps
R/H: 92.5-kilos x 4, plus 10 x 1 reps.
I'd say I started too light for the 20 weeks. No chalk was used at all (just dried hands on towel between reps and sets etc
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Post by Steve Gardener on Jan 8, 2008 14:45:30 GMT
Tuesday
Seated press
20-kilos e/s x 8 reps, 30-kilos e/s x 6 reps, 40-kilos e/s x 0 reps, 35-kilos e/s x 1 rep, 37.5-kilos x 1 rep, 35-kilos x 1 rep.*
Dumbbell curls
10-kilos @ x 8 reps, 15-kilos @ x 8 reps, 20-kilos @ x 8 reps, 22-kilos @ x 6 reps
Dips
bwt x 8 reps, plus 10-kilos x 8 reps, plus 20-kilos x 8 reps, plus 25-kilos x 6 reps
Thick pinch (70mm)
to an easy 90-kilos x 1 and then could do no more.
* bwt down from 289 to 270!!! bloody flu. I was hoping to sit at 282lbs for the next few months. A lower bodyweight affects my pressing and bench.
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Post by Steve Gardener on Jan 10, 2008 11:15:56 GMT
Thursday
What the heck?? I've dropped another 1.9lbs (268.1). I'm eating as well as usual. This was yesterdays food intake:
7.30am usual breakfast
11am 100g protein shake
2pm half of a family size mince beef and onion pie and veg
6pm same shake as before
8.30pm same as lunch (other half)
10pm same shake as before.
I also had two lemsips with 5g creatine added.
Grippers - max
L/H: BBGM x 6 x VVN and 1 miss at the end so stopped
R/H: BBSE x VVN, VVN, VN, VVVN (just off closed), VVN, VN, 0 - stopped as above.
Thumbless R/Thunder
Used only free spinning handle
B/H: 45-kilos (thumb over) x 8 reps
L/H: 82.5-kilos x 8 n/s reps
R/H: 95-kilos x 1, 0, 1 was too big a jump so dropped to 93.75-kilos x 3, 1, 1, 1, 1, 1, 1, 1 several were mega solid
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Post by Steve Gardener on Jan 12, 2008 15:41:26 GMT
]Saturday
Gymnation
CG Bench
bar x 8 reps, 20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 1 rep, 70-kilos x 0 reps, 65-kilos e/s x 2-3 x 1 reps
Leg Press
0-kilos x 8 reps @, 120-kilos x 8 reps, 240-kilos x 8 reps, 480-kilos (held back from all out) x reps.
Pullover
12p x 8 reps, 18p x 8 reps, stack plus 20-kilos x 7 reps (had to stop half way through as the pin was catching).
Bwt: 19st 8.5lbs / 274.5lbs
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Post by Steve Gardener on Jan 13, 2008 12:36:54 GMT
Sunday
Have a busy day ahead of me. One guy is coming over to chat about an e-book, two more to pick up supplements and two more are training at the yard. So much for a day of rest. So I trained just to ice the cake ha ha
Weaver Stick
B/H: bar x 3 reps, plus 2.5-kilos x 3 reps, plus 3.5-kilos x 3 reps (opened up last weeks small scab on right hand. With the strap tight it barely bled but when loose I ended up having to put a dressing on - NB: must buy weaver equip so as to stop cutting hand). Last set plus 4.5-kilos (6kg total) x 3 x 1 each.
One hand lift
B/H: 80-kilos x 4 reps, 140-kilos x 1 rep, 195-kilos x 1 rep and 215-kilos x 1 rep
2HP @ 44mm approx
equ x 6 reps, plus 30-kilos x 3 reps, plus 60-kilos x 1 rep, plus 70-kilos x 1 rep. Then plus 71-kilos x 1, 1, 0, 1, 1, 1, 1 (all last 4 was with a small square of tissue on webbing of right thumb. The lack of work and or volume hs meant the skin, which was nicely thickened up leading to the 22nd Dec event, has softened again and so will need conditioning).
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Post by Steve Gardener on Jan 15, 2008 12:28:21 GMT
Tuesday
Grippers - max
L/H: BBGM x VN, VVN, VVN, VVN, VVN, VVN, VN
R/H: BBSE x VN, VVN, VVN, HG350 x 1, CoC 3.5 x VVVN, VVN, VVN, missed
CG Bench - speed
bar x 8 reps, 20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 6 x 1 reps (2 good the rest could have been quicker).
Thumbless R/Thunder
Weights do not inc pin etc
Newer handle
B/H: 45-kilos x 8 reps
L/H: 83.75-kilos x 4 reps, 7 reps (sweet)
R/H: 95-kilos x 4 reps, 1, 1, 1, 1 reps
Older handle
B/H: to 120-kilos (tried 135-kilos and dropped to 130-kilos but was done for the day).
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Post by Steve Gardener on Jan 17, 2008 17:54:09 GMT
Thursday
Major bloody PC issues again. What should have taken me - what - an hour max?? Took all bloody morning. So I was hungry but pissed off / annoyed by the time I got to the gym. Loz and H had turned up so they did their thing and I did mine. I was also meant to train at gymnation but ended up training at the yard.
Press was, as can be seen, well off but the rest was ok. To keep things moving quickly I did some supersetting.
Seated press
15-kilos x 8 reps, 30-kilos x 8 reps, 37.5-kilos x 0 reps, reset and got 1 rep. So nuts I dropped it to 35-kilos a side (198lbs) x 5 x 1 reps. As I did them I got better.
d/bell curls
10-kilos x 8 reps, 17.5-kilos x 8 reps, 25-kilos x 7 reps, x 6 reps
Dips
Bwt x 8 reps, plus 10-kilos x 8 reps, plus 25-kilos x 8 reps (did not think I'd get these but did)
T/P/Downs
Now felt strong so:
20-kilos on LPD x 8 reps, 40-kilos x 8 reps, 60-kilos x 8 reps
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Post by Steve Gardener on Jan 19, 2008 14:53:28 GMT
Saturday
Grippers - volume
L/H: RB 240ip x 8 x 2 reps
R/H: BBE x 8 x 1 reps
T/less R/Thunder
B/H: 45-kilos x 8 reps
L/H: 85-kilos x 3, x 2, x 2, x1 reps
R/H: 96.25-kilos x 8 x 1 reps (slight twinge in the back of the hand)
I also got a very slight pull in the lower right hand side of my back.
2HP
usual warm-ups then:
91.5-kilos x 8 attempts (1, 1, 1, 1, 1, 0, 1, 1). The missed one came up but not enough. It was very moist in the gym - everything had a layer of moisture on it due to the bad weather we've had. I used a square of tissue on all the max weight reps and held the last one for quite a while. ie: the more I did the better I got.
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Post by Steve Gardener on Jan 21, 2008 11:45:16 GMT
Monday
Back still a little tight but as usual this just makes me more careful.
CG Bench
bar x 8 reps, 20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e.x 1 rep, 65-kilos e/s x 4 x 1 reps (first two hard then 3rd less and 4th was best of the bunch).
L/press
plate x 12 reps a leg, 120-kilos x 8 reps, 240-kilos x 8 reps, 500-kilos x 8 reps (could hear linear bearings grinding a little)
P/Overs
12p x 8 reps, 18p x 8 reps, stack plus 22.5-kilos x 5 reps (pin was catching but I was done anyway).
Bwt: 19st 8.5lbs / 274.5lbs
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Post by Steve Gardener on Jan 23, 2008 13:32:01 GMT
Wednesday
Back still piss poor - better when I move about but still damned annoying. It'll be better in a few days.
Because of this 1 hand lifts were out - no harm to take more time on those anyway. Pinching, as can be seen, was limited. I was due to do grippers in 2 days time so brought them forward.
Weaver Stick
Came over to find the e/z bar loaded with 6-kilos... hmmm Anyway:
B/H: bar x 2.5-kilos x 3 reps, plus 3.5-kilos x 3 reps, plus 4.75-kilos (6.25-kilos total) x 3 x 1 reps
2HP
usual warm ups to 80-kilos (60+ equ) with no probs but 85 and 90 were not budging. My hands they say yes but my back it say no ho ho. Or better it say ouch!
So onto grippers instead
Grippers - max
L/H: BBGM VVN, VVN, VVN, VN, VN, VVN, VN, VN
R/H: CoC 3.5 x 1 rep then BBSE x VVN, VVN, VN, VVN, VVN, VN, VN
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Post by Steve Gardener on Jan 25, 2008 18:24:59 GMT
Friday
All bloody week my lower backs been playing me up. It didn't feel too bad on getting up today and I've been very careful trying not to overdo the painkillers, walk a little to help it ease off and so on. However, I relented today and booked an expensive appointment with the Osteopaths I've used before for early next week.
I was set up to do a little work and a little training this morning but changed my mind and just did the work. But by the time late afternoon came round I was unable to resist and very carefully did the following:
T/L/R/Thunder
I was very careful with this as it had been on this movement last Saturday that I injured myself. I supersetted all of the heavy singles with the same on the bench - gives me more of a rest.
B/H:30-kilos x 1 rep, 45-kilos x 1 rep, 60-kilos x 1 rep, 75-kilos x 1 rep, 85-kilos x 1 rep
L/H: 86.25-kilos x 4 x 1 rep (held back from the 8 x 1 target)
R/H: 97.5-kilos x 4 x 1 rep (as above)
CG Bench
It took some care to actually lay down on the bench - the very slight arch in my back made it hurt somewhat (a little short of 'like a pregnant dog') and so I did the warm-up with my feet up. I then had to grab the uprights of the rack and kind of pull myself back up or my back would spasm. I found a 6-inch or so block under my feet helped and used this for all the rest of the work. This was the case each and every time. Oh what joy...
20-kilos e/s x 8 reps, 40, 50, 55-kilos e/s x 1 rep only. Then 60-kilos e/s x 4 x 1 reps only to keep my hand in as it were.
After I didn't feel too bad, having kept my belt on and only getting my hips under when getting out of chairs etc seems to cause me real pain. Just now I got up from my recliner to come and type this up and by god it hurt! I have found, during the week, that I am doing my hunched up old man walk and that various parts of my back are very tight as they take over from where the actual strain is.
Was training at all my best idea all week? Probably not. And I'll probably be just as stupid again in a day or twos time.
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Post by Steve Gardener on Jan 26, 2008 16:27:14 GMT
Saturday
Back was, as before, lovely this morning (at least compared to the evenings) and so I did a little in the am and then at the end of the afternoon session.
am
Seated Press
15-kilos e/s x 6 reps, 30-kilos e/s x 4 reps, 35-kilos e/s x 0, then 1 rough rep, up to 36.25-kilos x 0, back to 35-kilos e/s x 4 x very rough singles. My right front delt has been sore and the lower back twinge hasn't helped.
DB Curls
10-kilos @ x 8 reps, 17.5-kilos x 8 reps, 25-kilos x 7 and x 6 reps. Left hand side was well off with lower back issues.
Dips
bwt x 8 reps, plus 10-kilos x 8 reps, plus 30-kilos x 6 reps
Bwt on our scales 274 (so 278 on GN scales) Considering how buggered up I've been... amazing
pm
Pinch to 90-kilos??!! I'm unable to straighten up yet can pinch 90 with barely a warm up (did 70 and then 80, then 85 and then a few singles at 90). The Inch was dragged out, as was the baby Inch, and so I did a clean solid right hand pull on that.
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Post by Steve Gardener on Jan 28, 2008 13:03:31 GMT
Monday
Back still as it was (appt tomorrow).
Grippers - volume
L/H: RB240ip x 8 x 2 reps and 1 VVN rep
R/H: BBE x 9 x 1 reps
T/L/R/Thunder
45, 60 and 85-kilos x 1 rep
L/H: 86.25-kilos x 1, 1, 1, 1, 0, 1, 1 reps
R/H: 97.5-kilos x 1, 0, 1, 1, 1, 1 reps
2HP
Well off so stopped at 85-kilos. Skin still sore from Saturday and forearms had burn from previous lifts.
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Post by Steve Gardener on Jan 30, 2008 12:13:02 GMT
Wednesday
Had some manipulation yesterday and quite a bit of massage. I will need to go again (theres £30.00 I wont see again). I DO feel better today but not quite fixed.
CG Bench Press
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 1 rep, 62.5-kilos e/s x 1 rep, 65-kilos e/s x w x 1 reps then two missed reps. I then did 3 x 1 reps with 60-kilos e/s AFTER pulldowns
V-Bar Pulldowns (in lieu of P/overs)
60-kilos x 8 reps, 80-kilos x 8 reps, 100-kilos x 2 x 6 reps
No leg work just yet
Stretching
Esp hips and hamstrings (got a major cramp in both thigh biceps when heavy benching).
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