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Post by Steve Gardener on Feb 1, 2008 13:25:43 GMT
Friday
Back is feeling the best it has all week so...
Weaver Stick
2.5-kilos x 3 reps @, 3.5-kilos x 3 reps @, 5-kilos x 3 x 1 reps. At this point I thought the last rep was crappy so did another more solid one for both hands.
One hand lift
Wasn't too sure about this one so took it very carefully. 45-kilos x 1 rep, 90-kilos x 1 rep, 105-kilos x 1 rep, 140-kilos x 1 rep, 180-kilos x 1 rep. 220-kilos x 1 rep r/h only. There was an set up only with the left but I could feel where I had strained myself before (not felt when lifting right handed) so left it there for the day.
2HP
equ x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 60-kilos x 1 rep, tried 90 but not today (we're all having this problem at the mo in the whey gym - god knows why) so back to 60-kilos (82 total) and did 12 x 1 reps to shag the hands out.
Finished by stretching
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Post by Steve Gardener on Feb 2, 2008 16:19:54 GMT
SaturdayThe usual longest day of the week for me made more so by the madness of having been buggered for a week with an iffy back then doing two days on the trot. 'Da boy needs his head examining' he he. Plus coaching etc meant the 1/2 burger I just had was 8 hours after me morning cereal. It did not touch the sides  Grippers - maxLeft hand was well off on this and RT work. That will be due to yesterday even though my right hand was ok. L/H: BBGM x all over the place (from VVNa to N) so down to 240ip x just as bad. Indeed I had struggled with a HG 300 R/H: CoC 3.5 x 1, BBSE x 6 x 1a T/L/R/ThunderB/H: 45-kilos x 8 reps @ L/H: 86.25-kilos x 1 rep, then a miss so (like grippers off) dropped to 85-kilos loaded x 3 x 1 reps R/H: 97.5-kilos loaded x 5 x 1 reps CG Bench - speed20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 55-kilos e/s x 5 x 1 fast reps. I also picked up the 110-kilo stone later and then when Loz was trying the RT did to 100-kilos loaded right handed with thumb and thumbless before upping the anti to 120-kilos and using the old handle. There was more left but it was feeding time! The lads all absolutely caned the 400-kilo tyre. Guys that struggled with one flip 2 weeks ago were getting doubles and even triples before having another go.
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Post by Steve Gardener on Feb 4, 2008 12:44:15 GMT
Monday
Press
DB Curls
*
Dips
TPD
Rotator cuff work
1 minute with stick
'Planks'
3 x 30 seconds
* r/wrist ached. When Loz came in he said the same and I suspect it was from the heavy thumbless r/t work on saturday
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Post by Steve Gardener on Feb 6, 2008 12:29:24 GMT
Wednesday
Warmed up well then:
Grippers - volume
T/L/R/Thunder
2HP
Stretching for 5 minutes (planks next time).
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Post by Steve Gardener on Feb 8, 2008 17:05:10 GMT
Friday
Back still a little sore post Osteo work but I was careful and did not aggravate it.
CG Bench
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 1 rep, 62.5-kilos e x x 6 x 1 reps (supersetted with leg press)
Leg Press
0-kilos x 12 reps a leg then 120-kilos x 8 reps, 240-kilos x 8 reps, 500-kilos x 6 reps.
Pullover
12p x 8 reps, 18p x 8 reps, 18p (fucked up) plus 20-kilos x 6 reps
Planks
3 x 40-seconds
Bwt: 19st 5lbs
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Post by Steve Gardener on Feb 10, 2008 12:24:23 GMT
Sunday
My back was sore and even spasmed a little all day yesterday. I found it difficult to bend down and so on. But today... much better and so:
Light stretching and warm ups then -
Weaver Stick
One hand lift
2HP
Stretching
Lots of leg and back stretches.
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Post by Steve Gardener on Feb 11, 2008 12:44:55 GMT
Monday
Trained with Sam initially and then (bench) with Loz
Grippers - max
T/L/R/T
Pin, carabina and handle weighed in at 5.4-kilos
CG Bench - speed
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 57.5-kilos e/s x 6 x 1 fastish reps (could have been better)
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Post by Steve Gardener on Feb 13, 2008 12:37:13 GMT
WednesdaySeated Press15-kilos e/s x 8 reps, 30-kilos e/s x 3 x 4 reps (up the weight next time) DB Curls10-kilos @ x 8 reps, 17.5-kilos @ x 8 reps, 25-kilos @ x 2 x 7 plus 2 more reps (was looking at dip rep scheme cos I actually wanted 2 x 8 reps hence extra reps) Dipsbtw x 8 reps, plus 10-kilos x 8 reps, plus 31.25-kilos x 6 reps (shoulder still sore) TPD40-kilos x 8 reps, 50-kilos x 8 reps, 52.5-kilos x 8 reps (NB: for next time - one leg lean in) StretchAlso had to take lever style belt in one hole - sweet
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Post by Steve Gardener on Feb 15, 2008 14:14:09 GMT
Friday
Grippers - volume
T/L/R/Thunder
2HP
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Post by Steve Gardener on Feb 17, 2008 13:29:36 GMT
Sunday
Leg press
0-kilos x 12 reps @, 120-kilos x 8 reps, 240-kilos x 8reps, 520-kilos x 6 reps
CG Bench Press
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 1 rep, 63 3/4-kilos x 1 rep, 65-kilos e/s x 1 rep, 65-kilos e/s x 0 rep
Pullovers
12p x 8 reps, 18p x 8reps, stack plus 20-kilos x 8 reps (hard)
Stretch
Bwt 19st 5lbs
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Post by Steve Gardener on Feb 19, 2008 13:25:03 GMT
Tuesday
Weaver Stick
One hand lift
2HP
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Post by Steve Gardener on Feb 21, 2008 13:45:15 GMT
Thursday
Grippers - max
TLRT
Speed CG Bench
20-kilos x 8 reps, 40-kilos x 6 reps, 58.75-kilos x 6 x 1 reps
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Post by Steve Gardener on Feb 22, 2008 9:52:41 GMT
Thursday pm
Gripper volume work
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Post by Steve Gardener on Feb 23, 2008 11:21:01 GMT
Saturday
I went to Gymnation for a change of pace and a crowd.
Seated machine press
1/2 stack x 8 reps, stack x 8 reps, stack plus 10-kilos x 4 reps, plus 17.5-kilos x 4 reps, plus 22.5-kilos x 4 reps
DB Curls
10-kilos @ x 8 reps, 17-kilos @ x 8 reps, 25-kilos @ x 2 x 8 reps (tough 2nd set)
Tricep Pressdown
rope handles 1st (was working in) stack (105lbs) x 8 reps, plus 20-kilos (usual handle) x 8 reps, plus 35-kilos x 8 reps, plus 40-kilos x 7 reps
Planks
3 x 1 minute (tough)
Bwt 19st 8.5lbs / 274.5lbs
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Post by Steve Gardener on Feb 25, 2008 11:51:45 GMT
Monday
Grippers - volume
TLRT
2HP @ 46mm
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