|
|
Post by Steve Gardener on Dec 9, 2010 19:03:55 GMT
Thursday
Legs @ Gymnation
Leg Press
120-kilos x 8 reps, 240-kilos x 8 reps, 360-kilos x 8 reps, 480-kilos x 8 reps (B), 640-kilos x 20 reps (B/W/S). Fun/pumped
Leg Extension
65-kilos x 8 reps, 120-kilos x 8 reps, 120-kilos x 5 negs each
Leg Curl
25-kilos x 8 reps, 35-kilos x 8 reps, 45-kilos x 8 reps
|
|
|
|
Post by Steve Gardener on Dec 10, 2010 19:54:19 GMT
Friday
Pushed Nev on legs while I did arms. @ Whey Consortium Gym
H/D/B Curl
10-kilos+ @ x 8 reps, 20-kilos+ @ x 8 reps, 35-kilos+ @ x 8 reps
TPD
50-kilos x 8 reps, 70-kilos x 8 reps, 95-kilos x 6 reps
|
|
|
|
Post by Steve Gardener on Dec 11, 2010 15:31:16 GMT
Saturday
Coached and trained 2HP at Whey Consortium Gym
2HP
As with last week one and only pinch session this week. Best pinch session ever: usual warm ups to 107-kilos x 3 x 2 reps (yes doubles with 107kg) followed by 3 x 1 reps with 112.5-kilos.
|
|
|
|
Post by Steve Gardener on Dec 12, 2010 11:43:58 GMT
Sunday
Back with Nev @ GN
LPD
10p x 8 reps, 15p x 8 reps
Pullover Machine
12p x 8 reps, 18p x 8 reps, stack+20-kilos x 8 reps
Low Row
10p x 8 reps, 13p x 8 reps, 16p x 6-8 reps
Tried TPD on assisted dip but shoulder gipped so stopped
|
|
|
|
Post by Steve Gardener on Dec 13, 2010 18:46:53 GMT
Monday
Lackluster
T/Grippers
Usual warm ups
L/H: BBE x VVN, VN, VVN, VN, VN, VVN
R/H: 3.5 x 6 x TnG
|
|
|
|
Post by Steve Gardener on Dec 14, 2010 17:35:13 GMT
Tuesday
Fitful sleep due to shoulder discomfort. Trained in the PM with Nev at Whey Consortium Gym. Reapplying for Health Trainer position
2-inch V-Bar
52.5-kilos x 6 reps @, 72.5-kilos @ 3 reps, 92.5-kilos @ 1 rep, 112.5-kilos x 1 rep, 132.5-kilos x 1 reps, 135-kilos x 3 x 1 reps
|
|
|
|
Post by Steve Gardener on Dec 20, 2010 21:14:09 GMT
Wednesday
??
Thursday
Rest
Friday
Rest
Saturday
Whey Consortium Power Challenge day
Double Overhand Deadlift
to 220-kilos x 1. Not the best ever but only Loz went heavier.
2HP
worked to a new British and European record (also equalled by WSM Competitor Laurence Shahlaei moments later) of 117.5-kilos (2nd best lift in the world).
Sunday
Rest. Piss poor sleep.
Monday
GN closed so took Ross and Abdul back with me. Arms only
DB H Curls
to 35-kilos+ each x 8 reps loose form.
TPD
to 90-kilos x 8 reps (95 x 2 was too much so dropped weight)
|
|
|
|
Post by Steve Gardener on Dec 21, 2010 21:26:20 GMT
Tuesday
Another day - no collections cos of the weather. Tsk!
Legs at GN with Nev
L/Press
to 680kg (was meant to be 650) x 6 (was meat to be 15+. Didn't feel right and then after checking...
Leg Ext
to 90kg x 8 reps each leg
Leg Curls
to 50kg x 8 reps
|
|
|
|
Post by Steve Gardener on Dec 22, 2010 12:01:17 GMT
Wednesday
@ Whey Consortium Gym
V/Gripper - standard spring
B/H: usual warm ups
L/H: 5/6 x 1, 1, 1, 1, VN
R/H: 5/6 x 1 rep, 6/6 1, 1, VVN, VN
|
|
|
|
Post by Steve Gardener on Dec 27, 2010 10:21:56 GMT
Monday
Went to GN, shut (intended using v/bench to see how that affected injury). So back to Whey Consortium Gym and v/light benching instead.
CG Bench Press
bar x 12 reps, 30-kilos x 20 slow reps, 40-kilos x 15 reps. Slight tweaking of bicep tendinitis, as before, throughout. I took special care not to either over do it or aggravate it any more than need be.
|
|
|
|
Post by Steve Gardener on Dec 28, 2010 11:41:03 GMT
Tuesday
Coached Nathan
T/Grippers
usual warm-ups
L/H: BBE x VVN, VVN, VVN, VN, VVN, VVN
R/H: CoC 3.5 x 6 x 1 reps
|
|
|
|
Post by Steve Gardener on Dec 29, 2010 11:18:44 GMT
Wednesday
Trained at Gymnation / shoulders n arms
Seated press machine
ended up raising lever with 10kg plate as the only discomfort was 'in the hole' as it were.
lever arm x 20 reps, 5p x 10+ reps, 10p x 8 reps, 15p x 8 reps, stack x 8 reps.
DB H/Curls
10-kilos x 8 reps @, 22-kilos x 8 reps @, 30-kilos (only cos I could not find a matching pair of 35's) x 8 reps @
s/s with
TPD
stack x 12 reps, +25-kilos x 8 reps, +45-kilos x 8 reps
|
|
|
|
Post by Steve Gardener on Dec 30, 2010 12:45:22 GMT
Legs
@ Gymnation
Leg Press
0-kilos x 12 reps+ per leg (foot plate only), 120-kilos x 8 deep reps, 240-kilos x 8 reps deep/to depth, 360-kilos (sb) x 8 reps depth. 480-kilos (sb/w) x 8 reps to depth. 650-kilos (sb/w) x 12 reps from safety's only.
Leg Ext
60-kilos x 8 reps, 120-kilos x 8 reps, 110-kilos a leg x 5 reps. Harder than I thought.
Leg Curls
25-kilos x 8 reps, 35-kilos x 8 reps, 50-kilos x 5+1+1+1 reps. Form could have been better on last set.
Bwt: in spite of eating well is down.
|
|
|
|
Post by Steve Gardener on Dec 31, 2010 12:24:41 GMT
Friday / New Years Eve
@ Whey Consortium Gym
RT
+60-kilos x 6 reps @, +80-kilos x 3 reps @ (may have over cooked it for what followed).
L/H: +97.5-kilos x 3 fails, dropped to +96.25-kilos x fail, +95-kilos x 1 hard rep
R/H: +97.5-kilos x 1 rep, +102.5-kilos x 1 rep, upped to +105-kilos x fail, dropped back to +102.5-kilos x 2 x fail, dropped to +97.5-kilos x 1 rep. Called it quits.
2" V-Bar
72.5-kilos x 3 reps @, 92.5-kilos x 1 rep @, 112.5-kilos x 1 rep @, 132.5-kilos x 3 x 1 reps RH and zero left.
|
|
|
|
Post by Steve Gardener on Jan 1, 2011 12:20:03 GMT
Saturday / New Years day
Coached Nathan and Kaylum after training. @ Whey Consortium Gym
C G Bench
Took care as before. Most discomfort was at the very bottom so only lowered the bar all the way typically on every 3rd or so reps
bar x 20 reps, 30-kilos x 8 reps (slow down fast up), 40-kilos x 8 reps (easy), 50-kilos x 8 reps, 60-kilos x 12 n/s reps
|
|
