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Post by Steve Gardener on Jan 2, 2011 12:58:21 GMT
Sunday
@ Gymnation
2HP - thick
to 101.1-kilos x 1, 1, 1, F1, iffy rep, 1 reps
w/roller
15-kilos e/w x 1 rep, 30-kilos e/w x 1 rep, 45-kilos e/w x 3 x 1 rep, 60-kilos x 3/4 extensor style and 1 good rep flexor
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Post by Steve Gardener on Jan 8, 2011 14:00:51 GMT
Saturday
Still breaking back in. As I decide what I want to focus on in 2011 the plans get rolled out and numbers go up.
2HP
to 102 x 6 x 1 reps
RT
'New' handle: 60-kilos x 3 reps, 80-kilos x 1 rep 'Old' handle: 100-kilos x 1 rep, 110-kilos x 1 rep,
R/H: 115-kilos x 1 rep, 120-kilos x 1 rep.
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Post by Steve Gardener on Jan 13, 2011 13:32:19 GMT
Thursday
@ Gymnation am (may do back pm)
V/Bench
Same levels of discomfort as before. 0-kilos x 12 reps.20-kilos x 12 reps, 40-kilos x 10 reps, 60-kilos x 10 reps
RT (used older handle)
worked to 4-5 x 1 reps per hand x 120-kilos loaded. Thumbless position grip seemed to help.
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Post by Steve Gardener on Jan 13, 2011 18:56:13 GMT
Thursday
Back
LPD
70-kilos x 8 reps, 100-kilos x 8 reps 145-kilos x 8 loose reps
Low Rows
70-kilos x 8 reps, 100-kilos x 8 reps, 130-kilos x 6 loose reps
1 Arm D/B row
47.5-kilos x 3 x 8 reps an arm
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Post by Steve Gardener on Jan 14, 2011 11:36:07 GMT
Friday
V/Gripper
had another go on the orange spring as I said I would. Worked to a 10/10 (level 21?? Based on a gold at the same setting is level 24 and an Orange is 3 levels below). Closed with the right hand and very near left hand. I took a stab at 10/11 (22) right handed but had shot my bolt.
Video being processed now and uploaded soon for your view. I'll switch to the gold for the next session.
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Post by Steve Gardener on Jan 15, 2011 14:02:00 GMT
Saturday
Coached Nathan and Kaylum. Trained after.
2HP
usual warm ups. +80-kilos (102) x 3 x 1 reps (of 4 = 1 fail), +82-kilos (104) x 3 x 1 reps, + 85-kilos (107) x 3 x 1 reps, +87-kilos (109) x fail. Stopped.
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Post by Steve Gardener on Jan 17, 2011 12:00:06 GMT
Monday
Shoulders n arms @ Gymnation
Seated Press Machine (arm raised as before)
arm x 12 reps, 1/2 stack x 8 reps, stack x reps, +45-kilos x 8 reps, 75-kilos x 6, 5 reps
DB H Curls
10-kilos @ x 12 reps @, 20-kilos @ x 10 reps @, 35-kilos @ x 10 loose reps @
TPD
started on usual pulley and then, after 1st set, switched to Nytram.
Stack x 12 reps, +25-kilos x 10 reps, +50-kilos x 2+6 (weight fell off and needed resitting). Hard last set.
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Post by Steve Gardener on Jan 18, 2011 12:38:25 GMT
Tuesday
Coached Kaylum (fitness) with Nathan coming tomorrow. Naz, previous regular, arrived and is now back in. Also training tomorrow (Reg Park style at his request).
V/Gripper
As previously noted I changed to the gold spring today for comparative purposes. Interesting results.
1/1 x 6 reps @, 2/2 x 3 reps @, 3/3 x 1 reps @, 4/4 x 1 rep @, 5/5 x 1 rep @
L/H: 6/6 x VN, dropped to 5/6 x 1 rep, 6/5 (level 17) x 1, 1, VVN, 1, VVN
R/H: 6/6 x 1 rep, 6/7 (level 19) x 1, 1, 1, 1, VN
As you can see that's level 17 left handed for several closes and level 19 for several right handed. Fairly close to my best past efforts.
RT OH work
worked to 5 x 1 (of 6) reps L/H and 4 x 1 reps (of 6) with 120-kilos loaded (about 122.75-kilos total)
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Post by Steve Gardener on Jan 19, 2011 12:46:29 GMT
Wednesday
Nathan and Naz (note to self re DD for Naz).
back w/o
LPD
70-kilos x 8 reps 110-kilos x 8 reps, 145-kilos x 8 loose reps
Low Row
60-kilos x 8 reps, 100-kilos x 8 reps, 130-kilos x 6+1+1 reps
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Post by Steve Gardener on Jan 20, 2011 19:16:45 GMT
Thursday
2HP - thick
worked to 98.5-kilos x f, dropped back 2x and it was shot. Ended up doing 2,3,3,3 reps with 83.6-kilos at 67mm thick. Skin on both thumbs chewed up.
V/Bench
0-kilos (each side) x 15 reps, 20-kilos x 15 reps, 40-kilos x 12 reps, 55-kilos x 10 reps, 65-kilos x 8 hard (on usual place) reps
Pec Dec
1/3 stack x 12 reps, 1/2 stack x 10 reps, 3/4 stack x 8 tough reps
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Post by Steve Gardener on Jan 22, 2011 15:41:12 GMT
Saturday
Legs with Neville at Whey Consortium Gym
Leg press
120-kilos x 8 reps, 240-kilos x 8 reps, 374-kilos x 8 reps, 494-kilos x 8 reps, 669-kilos x 15 reps (usual form for last set)
Leg ext
100-kilos x 2 x x 8 reps, 145-kilos x 8 reps
Leg curl
15-kilos x 8 reps, 25-kilos x 8 reps, 35-kilos x 2 x 8 reps (hard 2nd set)
2HP
worked to 107-kilos with Loz doing (tgt of 3 x 3) 3 rp reps. 3 rp reps and 2 rp reps. Dropped to 82-kilos x 6+4 rp reps
Helped tape up one of Kye's mates finger (he was feint etc) when he mashed it against the stone platform. He'll probably lose the nail.
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Post by Steve Gardener on Jan 23, 2011 12:01:09 GMT
Sunday
V/ Gripper - gold spring
Usual warm ups - mostly sitting down.
L/H: 6/5 (L17) x 1,1,1,VVN, 1,1,1 (6 total)
R/H: 6/7 (L19) x 1, VVN, TnG, dropped to 6/6 x 1, TnG, 1 (TNG done sitting, standing up was easy), back up to 6/7 x 1 (ps) and 1 good.
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Post by Steve Gardener on Jan 24, 2011 12:10:34 GMT
Monday
waited until 1035 for Naz then went to GN for RT workout
RT OH
set up (pin, clip and handle weight) not included
B/H: 60-kilos x 6-7 reps, 80-kilos x 3 reps, 100-kilos x 1 rep
L/H: 115-kilos x 1, F, 1, 1/2, F
R/H: 121.25-kilos x 4 x 1 reps, dropped to 115-kilos x 7 reps
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Post by Steve Gardener on Jan 26, 2011 12:10:52 GMT
Wednesday
Attempted to save Gymnation VAT. They had a sign up stating that two products, inc Multipowers 'Fit Protein' had gone up due to the new VAT rate. But, as far as I know, such products are zero rated. So... I asked, if I was correct and they not only did not have to pay VAT but could claim back as far as they were allowed what they'd over paid I could get a years free membership.
Also trained:
2HP - thick
worked to 93.6-kilos x 1, 1, 1, 1, 2, 1, 2. Tore skin early on so used a different spot on my thumbs and carried on. With my back and forth to the gym office the volume (inc the double reps) was higher as the rest was longer.
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Post by Steve Gardener on Jan 27, 2011 21:49:44 GMT
Thursday
Coached Nathan an Kaylum. Trained at the same time as Nev, Seb and Marick this evening. Earlier, while looking for the still not found tin opener I managed to slice my left hand middle finger on a very sharp knife. This made gripper work impossible. I warmed up ok only to have the wound start bleeding once I got to the CoC 3 gripper. So right hand only then. I also did a little more work than usual on the Heavy Grip grippers as I have been hired to assist the Heavy Grips UK distributor at Bodypower (I asked and they said yes).
T/Grippers
usual warm ups then: CoC 3 x 2 x 1 reps, HG 350 (older version) x 3 x 1, HG350 (new) x 3 x 1 reps, BBE x 1 rep, CoC 3.5 x 1, VVN (poor set), 1, VVN
MDB
Started off poorly worked to a hold at almost a full deadlift. MDB = Millennium Dumbell.
One hand lifts (various)
150-kilo dumbbell, 180-kilos on set up, then 220-kilos (just). All for fun. Seb and Marick had a go as well. Not done these for months.
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