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Post by Steve Gardener on Aug 22, 2011 12:24:43 GMT
Monday
Shoulders 'n' arms
Seated press
bar x 8 reps, 50-kilos x 8 reps, 82.5-kilos x F, 80-kilos x 4 reps, 82.5-kilos x 4 reps
s/s
DB H Curls
10+ kilos x 10 reps @, 20+ kilos x 10 reps @, 30+ kilos x 3 x 10 reps
s/s
TPD
50-kilos x 10 reps, 70-kilos x 8 reps, 90-kilos (hard) x 6 reps
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Post by Steve Gardener on Aug 23, 2011 13:51:06 GMT
Tuesday
Penny Pinch
had to use the heavy pin and Jacek grabbed the light one for RT work.
L/H: +7.5-kilos x 4-5 x 1 reps
R/H: +8.75-kilos x 5 x 1 reps. Scaled at a little under 14kg.
2HP
worked to +72.5-kilos (95.2kg) x 3 x 3 reps. Hard and perhaps too big a jump so all jumps after will be +1.25-kilos while I work on volume.
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Post by Steve Gardener on Aug 24, 2011 11:56:08 GMT
Wednesday
R/Thunder
Using handle sent by Sam Solomi.
B/H: 60-kilos x 8 reps @, 75-kilos x 3 reps @ (would have been easy to do a lot more).
L/H: 112.5-kilos x 8 x 1 reps. Held last one at top position for a few seconds.
R/H: 117.5-kilos x 8 x 1 reps. As above.
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Post by Steve Gardener on Aug 25, 2011 11:08:12 GMT
Thursday
Struggled big time today. Combo of iffy guts (keep getting this and wonder if it's food or stress related), being skint, breaking a window lock (grr) and head all over the place (hurry up and sell house!!). Chins were a bomb as was the heavy sets of deadlifts. On the flip side Glynn made a point of thanking me. I've had 3 previous guys do the same (Seb, Jacek and Jason). It's a combination of the gym, the equipment, the atmosphere we have, the guys that train there and how they feel (mentally as well as physically) after. Mike deserves some of the thanks.
Chins
Bwt x 8 reps, +5-kilos x DD.... stopped.
LPD
110-kilos x 8 reps, 150-kilos x 8 reps
Low Rows
110-kilos x 8 reps, 150-kilos x 6 (5+1) hard reps
T/B/D/O/D/L
First two sets stiff-legged
bar x 8 reps, 100-kilos x 6 reps, 130-kilos x 3 reps, 180-kilos x F (mis-load), 170-kilos x 3 (hard), 2... stopped.
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Post by Steve Gardener on Aug 28, 2011 11:23:41 GMT
Sunday
Coached Jason through conditioning workout.
V/Gripper
B/H: usual
L/H: 5/5 x 3 x 1 reps, 5/6+B x 3 x 1 reps, 6/6 x 1, VVN, VVN, F
R/H: 6/6 x 3 x 1 reps, 6/6+B x 3 x 1 reps, 6/7 x 3 x 1 reps, 6/7+B x 1, VVN
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Post by Steve Gardener on Aug 29, 2011 11:49:06 GMT
Monday
Spent far too long this morning dealing with mess caused by a tenant this morning when I have a viewing at lunch time (arrived early, v attractive, suit me fine LOL )
Penny Pinch
to
L/H: +11.25-kilos x TnG, 1, 1/2, F
R/H: +11.25-kilos x 4 x 1 reps
2HP (Vol)
worked to 3 x 3 reps (1 n/s set) with 96.45-kilos
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Post by Steve Gardener on Aug 30, 2011 11:12:51 GMT
Monday pm
CG Bench Press
bar x 20 reps, 60-kilos x 8 reps, 90-kilos x 3 reps, 127.5-kilos x 1 rep and a failed rep. Dropped to sensible 120-kilos x 5-6 x 1 reps (not noted). Drop set as per last session but sets of 15 so 60/15, 50/15, 40/15 and 30/31. Nice pump
Tuesday am
Local pub landlords son meant to have come in for a try...no sign. Tsk.
R/Thunder
B/H:
L/H: 113.75-kilos x TnG, TnG, TnG, TnG, 1 reps
R/H: 118.75-kilos x TnG, TnG, 1, 1, 1 reps
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Post by Steve Gardener on Aug 31, 2011 12:24:13 GMT
Wednesday
Legs - short and sweet as of old
Leg Press
to 594-kilos (no wraps on 4" set up) x 8 reps
Leg Ext
to 150-kilos x 6 reps
Leg Curl
to 37.5-kilos x 6 reps
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Post by Steve Gardener on Sept 1, 2011 11:07:00 GMT
Thursday
Grippers.
Decided to give the old Torsion Spring Grippers a go as a test. Was ok.
B/H:: as before (see old diary entries).
L/H: to CoC 3 x N (ps), 1, 1 reps, BBE x F, BBGM x 1E, BBE x N, N, F, F
R/H: to CoC 3.5 x 8 x 1 reps. Some sitting down (makes a difference)
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Post by Steve Gardener on Sept 11, 2011 6:32:46 GMT
What follows is as a result of the theft of my laptop, digital camera and mobile phone. Value... maybe GBP60.00 all in but probably a lot less. The sheer inconvienence was what was annoying more than anything.
Using the new Bulkpowders supplements throughout. The BA still gives a tingling sensation but less so than before and, as is the way, you 'know' it's working (see extra reps this Saturday). The DAA MAY be having an effect. The protein is as I am slowly, I think, adding weight.
Sunday
Back
Chins
still hurt
LPD
60-kilos x 8 reps, 100-kilos x 8 reps, 150-kilos x 8 reps
L/Rows
110-kilos x 8 reps, 152.5-kilos x 6 reps
D/O/T/B/D/L
to
170-kilos x 2 x 3 and 1 x 2 reps. Still hard getting hips through.
Monday
R/Thunder
to
L/H: +113.75-kilos x 4 x 1 and TnG, F, F, reps
R/H: +118.75-kilos x 7 x 1 reps
Tuesday
V/Gripper
to
L/H: 6/6 x 1, 1, VVN, N
R/H: 6/7+B x 1, 1, 1, VVN, VVN
Much later (afternoon) there was a challenge on the w/roller and I won with a +90kilos all the way up and down clockwise (best effort on the 3-inch model I think).
Wednesday
S+A
Seated Press
to 87.5-kilos x 1 rep
DB H Curls
to+32.5-kilos @ x 8 reps (no more to see if ths eases left bicep tendon)
TPD
to 90-kilos x 8 reps + d/s of 50-kios x 8 reps
Thursday
Penny Pinch
to
L/H: +11.25-kilos x F, 1, 1, 1, 1/2, TnG, F
R/H: +11.25-kilos+2 clips (approx .5kg total) x 6 x 1 reps
2HP (Vol)
to +75-kilos x 2 x 3 and 1 x 2 reps
Friday
Rest
Saturday
R/Thunder
Had to check and recheck as the days work on this was so d**n good. To
L/H: +113.75-kilos (scaled at 116.40) x 7 x 1 and then 4 reps
R/H: +120-kilos (scaled at 123.75) x 5 x 1 reps and then 8 reps!!
CG Bench Press
(meant to be Sunday)
to 120-kilos x 5 x 1 reps
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