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Post by Steve Gardener on Feb 18, 2011 12:43:25 GMT
Thursday
Coached Seb and Jacek. During the workout I demonstrated some movements. Baring in mind I hadn't trained, had not taken a coffee before etc... I did a slow rep or two with 150-kilos using the v-handle on LPD, pulled 70kilos cold on the 2HP more than once and so on.
Friday
T/Grippers
Worked to an extra rep or two with the HG as planned. Then, as per how I felt on them last time, took the r/h to a 4 attempt or two..
B/H: usual
L/H: Seemed to have no probs at all warming up. If anything it felt better than the right hand but struggled to get my groove on the 3. However, once I did was ok. So: CoC 3 x TnG, TnG, 1 (solid), 1. HG350(new) x N, HG350(old) x VN, VN, N. Dropped down to the 3 again so I did the same volume as my right; CoC 3 x 1 and 1 over crush rep
R/H: HG350(new) x 4 x 1 reps, HG350(old) x 3 x 1 reps (2 were easy). CoC 3.5 x 3 x 1 solid reps. CoC 4 x N (about 1/4-inch).
2HP
worked to 108-kilos x TnG, TnG, 1, 1, 1 (best rep)
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Post by Steve Gardener on Feb 19, 2011 15:10:16 GMT
Saturday
Trained legs with Nev (bot did well). Followed by coaching of Nath and Kay, then Seb and Jacek (Mike and G also arrived). Just done.
Leg Press
worked to 684-kilos x 10 reps. It was the only set I wore wraps on
Leg Ext
70-kilos x 8 reps, 105-kilos x 8 reps, 145-kilos x 8 reps, 95-kilos x 6 negs a leg (12 reps up, 6 each down)
s/s with
Leg Curl
25-kilos x 8 reps, 35-kilos x 8 reps, 40-kilos x 8 reps
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Post by Steve Gardener on Feb 20, 2011 12:14:34 GMT
Sunday
RT (OH)
In spite of a late start and some work I ended up done by the usual time - no distractions maybe?? Started out ok but got better as each attempt was made. No belt throughout. On a couple I had to reset my hand and go again as per the rules.
B/H: +60-kilos x 6 reps @, +80-kilos x 3 reps @, +100-kilos x 1 rep
L/H: +116.25-kilos x 5 x 1 reps
R/H: +126.25-kilos x 5 x 1 reps
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Post by Steve Gardener on Feb 21, 2011 12:53:50 GMT
Monday
A little annoyed at a 5am wake up call by some annoying locals banging doors etc. Coached Naz and Jacek
Shoulders n arms
BB Seated Press
It's been a while, what with the injury, so I didn't go too mad.
bar x 8 reps, 50-kilos x 8 reps, 60-kilos x 8 reps, 70-kilos x 6 reps, 80-kilos x 4 reps
DB H/Curls
Usual faffing about on the last set getting a decent enough pair together
e/z bar 34-kilos x 8 reps (Naz had it set up so I used it to do the warm up), 20-kilos+ x 8 reps, 35-kilos+ x 8 loose reps
TPD
50-kilos x 8 reps, 70-kilos x 8 reps, 90-kilos (too heavy today) x 4 reps so dropped to 80-kilos x 4 reps
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Post by Steve Gardener on Feb 22, 2011 12:06:23 GMT
Tuesday
Nathan only as Kaylum didn't manage to make it (lazy ass etc). Seb and Nev (?) later
T/Gripper work
B/H: Usual warm ups
L/H: CoC 3 x VNN, 1, HG350(o) x VN, HG350(n) x VVN, N, N, HG350(o) x N, N, N. CoC 3 x 2, 2, 1+F
R/H: CoC 3 x 1, HG350(n) 5 x 1, CoC 3.5 x 1, 1, TnG, TnG, 1. BBSE x TnG, 1, 1.
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Post by Steve Gardener on Feb 23, 2011 13:07:31 GMT
Wednesday
For the 3rd time in 3 weeks Interparcel have pissed me off. Having to call them at 10p a minute and ask why the left hand and right hand seem incapable of communicating.... grrrr!!
Coached Naz and Jacek
Back
LPD
70-kilos x 8 reps 110-kilos x 8 reps, 150-kilos x 6+1+1 stricter reps (used a V-bar for this set)
Low rows
80-kilos x 8 reps, 105-kilos x 8 reps, 140-kilos x 6+1+1 reps
One hand deadlifts
thumbless: 60-kilos x 6 reps @, 100-kilos x 3 reps @,
thumb over: 140-kilos x 1 rep @
hook: 167.5-kilos x 2 x 2 reps @ was running late so cut it short. Need to tidy reps up.
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Post by Steve Gardener on Feb 24, 2011 19:15:59 GMT
Thursday
Trained later in the day at the same time as Nev on RT from about 3.30 through to 4.30 or so. Then Seb arrived and I coached him before we did 2HP together from about 6.30 through to 7 or so.
RT (OH)
weights, as per, only plus set up etc
L/H: 116.25-kilos x 1 (a little iffy) rep, then 117.50-kilos x 4 x 1 reps. Was feeling good so upped it to 120-kilos x 3 x 1 reps (no belt)
R/H: 126.25-kilos x TnG rep, 127.5-kilos x TnG, TnG, TnG, F, TnG, 1 (solid)
2HP
worked to 6 x 1 reps with 108-kilos.
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Post by Steve Gardener on Feb 26, 2011 18:55:31 GMT
Saturday
Loads of bods over today. Chris and mate, Dave W and a mate, Loz, H and three more, Seb and Jacek, Mike and G, Kye and Jimmy and finally Nathan and myself. Started coaching Nathan while training grippers then kept an eye on most while coaching Seb.
T/Grippers
L/H: HG350 (o) x 1, TnG, 1, 1, VN, 1 350 (n) x N, VN, N, N, N CoC 3 x 2, 1, 1, 1
R/H: HG350 (o) x 5 x 1 reps, 350 (n) x 5 x 1 reps CoC 3.5 x 4 x 1 reps, BBSE x TnG, VVN, VVN, TnG
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Post by Steve Gardener on Feb 27, 2011 11:07:15 GMT
Sunday
Once again comments about my weight loss (lightest I've been in a while... food same and training mostly ok so... stress??) on arrival at Gymnation.
Chest
V/bench
0 x 12 reps, 20-kilos a side x 12 reps, 40-kilos a side x 10 reps, 60-kilos a side x 8 reps, 80-kilos a side x 6 reps. Most for a while, still makes shoulder ache, but otherwise ok. Miles from where I was before.
Pec-dec
42 x 10 reps, 60 x 10 reps, 75 x 8 reps.
Flye machine
5 x 10 reps, 8 x 10 reps, 11 x 8 reps
All reps etc more than last time
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Post by Steve Gardener on Feb 28, 2011 18:45:01 GMT
Monday
Coached Naz am, Seb and Jacek pm
RT (OH)
worked to set up plus:
L/H: 120-kilos x 5 x 1 reps
R/H: 127.5-kilos x 5 x 1 reps
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Post by Steve Gardener on Mar 1, 2011 12:06:33 GMT
Tuesday
A little off today. Coached Nathan in the am - legs!
T/Grippers
worked to
L/H: CoC 3 x 3 x 1 reps, HG350 (n) x 1*, TnG*, VVN, VVN, VVN, N * was not 100% sure if handles touched.
R/H: CoC3 x 1 rep, HG350 (n) x 5 x 1 reps, HG350 (o) x 5 x 1 reps, BBSE x VVN, CoC 3.5 x 3 x 1 reps. Stopped early.
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Post by Steve Gardener on Mar 2, 2011 17:51:21 GMT
Wednesday
Coached Naz am, trained legs pm. Head in a strange place (bunch of big decisions coming up so distracted)
Legs
Leg Press
worked to 675-kilo using usual format x 8 reps. Hard work getting there though (see above).
Leg Ext
70-kilos x 8 reps, 120-kilos x 8 reps, 100-kilo negs x 16/8 reps
Leg Curl
25-kilos x 8 reps, 35-kilos x 8 reps, 50-kilos x 7 reps
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Post by Steve Gardener on Mar 3, 2011 19:11:41 GMT
Thursday
Coached Seb and Jacek
2HP
worked to 109-kilos x F then 4 x 1 reps.
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Post by Steve Gardener on Mar 7, 2011 12:06:04 GMT
Saturday
One hand deadlifts
worked to 2 x 1 reps with 180kilos either hand.
Sunday
Seated Press Machine
I'd intended using free weights but both racks were in use. As it was I struggled.
1/2 stack x 8 reps, stack x 8 reps (hard work), +40-kilos x 6 reps, +80-kilos x 6 reps, +100-kilos x 3 reps
DB H Curls
12.5-kilos x 12 reps @, 20-kilos x 10 reps @, 35-kilos x 10 reps @
TPD on assisted dip machine
3 x 10 x 160lbs
F+R 1 arm tricep work
4p on Nytram machine x 6-8 reps both ways.
NB: today (Mon) right tricep v sore and left a little.
Monday
T/Grippers
L/H: HG350 (n) x TnG, VVN, VVN, VVN, VVN, HG350 (o) x VN, dropped to CoC 3 x 4 x 1 reps
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Post by Steve Gardener on Mar 8, 2011 19:30:02 GMT
Tuesday
RT (OH)
A little harder this week so will stay with these weights for another week before adding some more. Still progress though.
B/H: Usual warm ups
L/H: set up plus 121.25-kilos (scaled at 126.5-kilos/278.88lbs total after) x 5 x 1 reps. Couple a little tough (not quite locked in as tight as I'd like)
R/H: set up plus 128.75-kilos (scaled at 134-kilos / 295.41lbs total after) x 5 x 1 reps (last two tough).
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