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Post by Steve Gardener on Jun 21, 2011 12:56:44 GMT
Tuesday
House valuation today. Hope it goes well!! No other trainees this morning.
Penny Pinch
L/H: to +8.75-kilos x 4 (of 6) x 1 reps
R/H: to +10 (and a O' spring clip...250g??) x 3 x 1 reps
W/Roller
4 x 1 x 35-kilos done both ways (a/c/w and c/w) up and down
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Post by Steve Gardener on Jun 22, 2011 12:06:19 GMT
Wednesday
am: 3 in gym (Glen, Mike S and Tim)
2HP
worked to plus 77 x 6 x 1 reps. Still not happy with performance.
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Post by Steve Gardener on Jun 23, 2011 11:18:37 GMT
Wednesday pm
No one in gym
Thursday am
Only me
Back
Chins
all+5-kilos, 7, 7 and 6 reps
LPD
70-kilos x 8 reps, 110-kilos x 8 reps, 150-kilos x 8 loose reps
Low Rows
80-kilos x 8 reps, 110-kilos x 8 reps, 140-kilos x 8 reps
Double overhand thick bar deadlifts
70-kilos x 6 reps, 100-kilos x 3 reps, 130-kilos x 3 reps, 160-kilos x 1* rep, 180-kilos x F (hit wall / ran out of steam)
* fazed out for a few secs here
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Post by Steve Gardener on Jun 26, 2011 10:46:53 GMT
Sunday
V/Gripper
* changed during hard sets from my standard spring to the WSH gold. See result.
B/H: 1/1 x 6 reps @, 2/2 3 reps @, 3/3 x 1 rep @, 4/4 x 1 rep @, 5/5 x 1 rep @
L/H: 5/6 x VVN, N, F, N*, 1, TnG
R/H: 6/5 x 1 rep, 6/6 x 1, VN, 1, N, dropped to 5/6 x 1 rep, * 6/6 x VN (PS), 1, 1.
So stay with gold.
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Post by Steve Gardener on Jun 28, 2011 11:35:39 GMT
Monday
Shoulders-n-arms
Probably too much chatting and not enough getting on with it.
V/Press
to set up +55-kilos x 4 hard reps
DB H Curls
to 35.25-kilos+ x 8 loose reps @
TPD
to 91.25-kilos x 5 hard reps
Tuesday
No one in so a nice focused session
Penny Pinch
B/H: Usual
L/H: To 8.75-kilos x 4 x 1 and 1 x 2 reps (1, 1, 1, 1, 2)
R/H: To 10-kilos and a clip x 4 x 1 and 1 x 2 reps (1, 1, 1, 1, 2)
W/Roller
45-kilos x 4 x 1 reps both ways.
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Post by Steve Gardener on Jun 29, 2011 12:32:36 GMT
Wednesday
Tim, Seb and Glen in.
2HP
Nice. worked to +80-kilos x 4 x 1 reps all stiff legged.
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Post by Steve Gardener on Jul 1, 2011 11:01:45 GMT
Friday
Usually rest day but trained in lieu of Saturday as I have viewings.
RT
B/H: 45-kilos x 6 reps, 75-kilos x 3 reps, 90-kilos x 1 rep, 105-kilos x 1 rep
L/H: 110-kilos x 4 x 1 reps
R/H: 112.5-kilos x 4 x 1 reps
As per weight does not inc set up.
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Post by Steve Gardener on Jul 4, 2011 10:50:34 GMT
Sunday
Penny Pinch
B/H: +5-kilos x 6 reps, +7.5-kilos x 3 reps,
L/H: +8.75-kilos and a clip x 1, F, 1, F, F all over the place
R/H: +10-kilos x 2 clips (approx 1/2 kilo) x 6 x 1 reps all solid
W/Roller
Worked this with Nev
+60-kilos x 3 x 1 reps - ouch!
Monday
Did my first session of benching since injuring my right shoulder in December. Nev worked in and we kept the reps relatively high. I was, naturally, very careful not to irritate the old injury and was forced to keep my elbows tucked in very tight to the sides of my chest.
CG Bench Press
bar x 20 reps, 30-kilos x 15 reps, 40-kilos x 12 reps, 50-kilos x 12 reps, 60-kilos x 2 x 12 reps.
2HP
worked to +81-kilos (103) x 4 x 1 reps. Stiff legged as before
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Post by Steve Gardener on Jul 5, 2011 11:17:56 GMT
Tuesday
Back
Chins
8 reps, +50-kilos x 7 reps (for some silly reason I thought head butting the tube was a good idea - err no ha!), +7.5-kilos x 5+1 reps
LPD
knocked warm ups on the head to give myself more 'steam' for later. Plus what I'd done was enough of a warm up
110-kilos x 8 reps, 152.5-kilos x 6 loose reps
Low Rows
110-kilos x 8 reps, 150-kilos x 5 loose reps (didn't want Rubin to be the best on this ha ha)
Thick bar deadlifts double overhand
First two sets thumbless and stiff legged for fun
70-kilos x 6 reps, 100-kilos x 3 reps, 130-kilos x 1 rep (meant to do 3), 160-kilos x 1, 1, 1, 3 reps (no idea why I was suddenly able but what the heck).
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Post by Steve Gardener on Jul 6, 2011 11:12:33 GMT
Wednesday
AM: Nev, Tim and Glen in.
RT
B/H: 45-kilos x 6 reps @, 75-kilos x 3 reps @, 90-kilos x 1 rep @, 105-kilos x 1 rep @
L/H: 110-kilos x 6 x 1 reps
R/H: 112.5-kilos x 6 x 1 reps
Can't believe the Euro's rolled over again. Won another £2.60... me wanna £166m!!
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Post by Steve Gardener on Jul 7, 2011 11:54:06 GMT
Thursday
V/Gripper
B/H: 1/1 x 6 reps @, 2/2 x 3 reps @, 3/3 x 1 rep @, 4/4 x 1 rep @, 5/5 x 1 rep @,
L/H: 5/6 x 1, 1, 1, VVN, 1, 1, 1 6/6 x N
R/H: 6/6 x 6 x 1 reps, 7/6 x VN
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Post by Steve Gardener on Jul 8, 2011 11:46:08 GMT
Friday
Shoulder n arms
Viking Press
frame x 8 reps, +20-kilos x 6 reps, +50-kilos x 5 reps
Dumbbell Curls / EZ Bar
10+kilos x 8 reps, 20+kilos x 8 reps, 37.5+kilos x all over the place due to loading issues. Did EZ bar curls (hard on in side of elbows) +20-kilos x 8 reps, +30-kilos x 8 reps
TPD
50-kilos x 8 reps, 70-kilos x 8 reps, 91.25-kilos x 6 (3+3), pump sets 40-kilos x 20 reps and 30 reps (burn)
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Post by Steve Gardener on Jul 10, 2011 12:21:32 GMT
Saturday
Rest
Sunday
Penny Pinch
B/H: 5-kilos x 6 reps, 7.5-kilos x 3 reps
L/H: 8.75-kilos x 6 x 1 reps (nice)
R/H: 11.25-kilos x 6 x 1 reps
W/Roller
65-kilos x 3 reps both ways. All a/c/w reps were BRUTAL! and the others weren't easy.
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Post by Steve Gardener on Jul 12, 2011 11:47:06 GMT
Monday
CG Bench Press
bar x 20 reps, 40-kilos x 15 reps, 55-kilos x 12 reps, 65-kilos x 2 x 12 reps Mildly sore at time and little or nothing today (Tuesday).
2HP
may have suffered due to 1) interruption by Asda food delivery* and 2) w/roller work yesterday. Hands were cramping up after that and after this. Thumb pad etc.
to +82-kilos x 1, 1, *F, F, F.
Tuesday
Legs
Leg Press
120-kilos x 20 reps (6), 294-kilos x 20 reps (6), 454-kilos x 15 reps (6), 564-kilos x 12 reps (4)
Leg Ext
70-kilos x 20 reps (ouch!), 90-kilos x 15 reps (etc) and 135-kilos x 12 reps d/d
Leg Curl
15-kilos x 20 reps, 25-kilos x 15 reps, 35-kilos x 12 reps d/d
Appt at 1320 with a potential short let tenant as I suspect house sale will drag.
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Post by Steve Gardener on Jul 13, 2011 12:00:54 GMT
Wednesday
RT work.
Left hand struggling.
B/H: +45-kilos x 6 reps @, +75-kilos x 3 reps @, +90-kilos x 1 rep @, +105-kilos x 1 rep @.
R/H: +111.25-kilos x 1,1,1/2, F, F
L/H: +112.50-kilos x 4 x 1 reps
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