|
|
Post by Steve Gardener on Feb 27, 2008 16:56:55 GMT
Wednesday
Leg press
0-kilos x 12 reps @, 120-kilos x 8 reps, 240-kilos x 8 reps, 540-kilos x 6 reps
CG Bench (max)
20-kilos e/x x 8 reps, 40-kilos e/s x 8 reps, 60-kilos e/s x 8 reps, 63.75-kilos e/s x 4 x 1 reps (all solid - held back from doing more)
Pullover
12p x 8 reps, 18p x 8 reps, stack plus 21.25-kilos x 6 reps
Planks
3 x 1.05mins
Bwt: 19st 5lbs
|
|
|
|
Post by Steve Gardener on Feb 29, 2008 14:09:28 GMT
Friday
Weaver Stick
One hand lift
2HP
Was interrupted by Laine Snook (did 2 singles with 7-kilos on the Weaver stick). He collected the Millennium, brought some protein and will be dropping off 2 x 100-kilo discs later (post OHF??). Also sold another tub ands dealt with several calls and packed parcels... all during.
|
|
|
|
Post by Steve Gardener on Mar 1, 2008 21:18:26 GMT
Saturday
trained grippers a day early so as to get a good run at the Vulcan Gripper close. Managed to get to level 13.
VG
L/H: L9 x 5 x 1 reps
R/H: worked to a CCs with L13 and then dropped to L12 and did 1, VVN, 1, 1, 1, 1 reps.
I also caned the RT (did well over 100) in a little friendly end of session finisher but will do a proper session tomorrow (back on plan)
|
|
|
|
Post by Steve Gardener on Mar 2, 2008 12:08:57 GMT
Sunday
Got a pair of the Zuluglove knee wraps yesterday and am due to test these out with either a 560-kilo or 580-kilos leg press for reps next Saturday.
As I did some work on the Vulcan gripper yesterday (el numero uno work ha ha) I decided not to max out today but may do so later if I feel like it.
T/L/R/Thunder
CG Bench - speed day
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 6 x 1 fast reps (all good)
Bwt: 19st 9lbs / 275lbs
NB: trained at Gymnation
|
|
|
|
Post by Steve Gardener on Mar 2, 2008 20:24:22 GMT
Sunday pm
Bored shitless (SFA on TV) so...
Grippers - max
|
|
|
|
Post by Steve Gardener on Mar 4, 2008 14:15:52 GMT
Tuesday
machine press
1/2 stack x 8 reps, stack x 8 reps, stack plus 15-kilos x 5 reps, stack plus 30-kilos x 5 reps
DB curls
10-kilos @ x 8 reps, 17.5-kilos @ x 8 reps, 27-kilos @ x 6 reps
TPD
stack x 8 reps, plus 25-kilos x 8 reps, plus 45-kilos x 3 reps (went to nuts cos I had wondered off to help someone).
Planks
3 x 1.10mins
Bwt: 19st 11lbs
|
|
|
|
Post by Steve Gardener on Mar 5, 2008 19:01:12 GMT
Wednesday
Day early but joined Greg during his training. Worth a look was, for the second or third time, grippers great, r/thunder great and so the pinch went to nuts. I will look at my overall schedule and do a pinch only session or change it a little so that I'm not pre-exhausting the pinch session with grippers and r/thunder.
Still they were good.
Vulcan Gripper
B/H: L1 x 6 reps @, L4 x 6 reps @
L/H: L10 x 0 reps, L9 x 0 reps, L8 x 4 x 1 reps, then L8 plus one band at top x 3 x 1 reps
R/H: L12 x 3 x 1 reps, L13 x VVN, then 3 x 1 reps (all CCS) then 2 x 1 with a rubber band at the top, then L14 to 2mm and a 2nd attempt to 1mm. A good session
T/L/R/T
2HP
Bwt: slightly up still on our unit scales (273?? and they are usually 4lbs behind (they are more accurate) the GN scales so I'd be 277lbs / 19st 11lbs on those.
|
|
|
|
Post by Steve Gardener on Mar 8, 2008 15:34:24 GMT
Saturday
I'd been sent a sample of the Zuluglove knee wraps to try and had suggested I use some huge weight so that a photo could be taken and maybe used in an ad.
Anyway, as you'll see below, I did a double with 600-kilos. I could have done more but it was too much faffing about with the camera etc and the wraps are, as they promise, d**n TIGHT. They are meant to be for PB's only.
Leg Press
0-kilos x 12 reps @, 120-kilos (all deep) x 8 reps, 240-kilos (all deep) x 8 reps, 560-kilos x 2 reps, then without getting off machine and reapplying wraps etc, two more plates added for 30 x 20-kilo plates or 600-kilos (40-kilos over my PB for reps) and 2 more reps at that weight. More was there but the wraps needed to come off.
Pullover (racks were busy)
12 p x 8 reps, 18p x 8 reps, and stack (20p) plus 21.25-kilos x 7 reps,
CG Bench - max day
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 1 rep, 65-kilos (150 total) e/s x 4 x 1 reps.
|
|
|
|
Post by Steve Gardener on Mar 9, 2008 16:44:57 GMT
 Photo of the 600-kilos being leg pressed. SundayBored as per so did some work and then decided to do some volume work on the Vulcan Gripper (can't have Pete get too close... :tongue ) a day early (Weaver stick and RT work tomorrow). Vulcan Gripper - volume dayB/H: Warm ups with L1 x 6 reps @, L4 x 6 reps @ L/H: L8 x 1 rep, L8++ (2 rubber bands at top position both sides) x VVN, VVN, 1, 1, 1, 1 reps R/H: L10 x 1 rep, L12 x 1 rep, L14 x 1mm, 1mm off, 1mm off, 1mm off, 1mm off, 2mm off, 1mm off. It felt like it was going to go 2 or three times and then it was just off each time. :angry: |
|
|
|
Post by Steve Gardener on Mar 10, 2008 11:24:45 GMT
Monday
Weaver Stick
T/L/R/Thunder
|
|
|
|
Post by Steve Gardener on Mar 12, 2008 12:25:55 GMT
Wednesday
Trained at GN cos I know I work harder when there's a crowd.
2HP @ 70mm (43.6-kilos set up)
1HL
Using Nick's lighter but longer pin
Stretch
|
|
|
|
Post by Steve Gardener on Mar 14, 2008 12:36:06 GMT
Friday
GN
Seated Press (Mch - wanted freeweights but bot racks used)
1/2 Stk x 8 reps, stk x 8 reps, plus 15-kilos x 5 reps, plus 30-kilos x 5 reps
D/B Curls
10-kilos @ x 8 reps, 17.5-kilos @ x 8 reps, 27.5-kilos @ x 6 reps then p/c machine 1/2 stack x 8 reps and immediatly 1/4 stack x 6 reps
Dips
bwt x 8 reps, plus 10-kilos x 8 reps, plus 30-kilos x 6 reps then TPD stack x 15 reps, plus 15-kilos x 10 reps
Planks
3 x 1.20mins
Bwt 19st 12lbs
|
|
|
|
Post by Steve Gardener on Mar 16, 2008 12:45:06 GMT
Sunday
Grippers - max
R/H: BBE x 1 rep, HG350 x 1 rep, CoC 3.5 x 1 rep, BBSE x VVN followed by VG at L13 and 3 bands x 1, x 1, VN then L14 x VVN and VVN
CG Bench - speed
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 1 rep, 61.25-kilos e/s x 4 x 1 reps (more there but held back)
Stretch
|
|
|
|
Post by Steve Gardener on Mar 18, 2008 14:09:15 GMT
TuesdayA late start (about 1130) due to loads of orders coming in. Which is good but annoyingly the day before the waited on stock arrives. Which is bad ha ha. So I'll be busy tomorrow. TLRT45-kilos x 8 reps @ L/H: 96.25-kilos x 8 x 1 reps R/H: 105-kilos x 1 rep then 106.25-kilos x 7 x 1 reps 2HP @ 44mmChanged from 46mm to see if it helped - it did  worked to 70-kilos x 1 rep, 71.25-kilos x 1 rep, 72.5-kilos x 6 x 1 reps, 73.75-kilos x 1 rep, 75-kilos x 1 rep and then 76.25-kilos x 1 rep and 1 missed rep. I weighed the set up and it came in at 21.3-kilos so total weight on the last one was 97.55-kilos
|
|
|
|
Post by Steve Gardener on Mar 20, 2008 12:06:41 GMT
Thursday
Leg Press
0-kilos x 12 reps @, 120-kilos x 8 reps, 240-kilos x 8 reps, 580-kilos x 6 reps
CG Bench - max
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 65-kilos e/s x 1 rep, 67.5-kilos e/s x 1 rep, 65-kilos e/s x 3 x 1 rep
P/Overs
12p x 8 reps, 18p x 8 reps, stack plus 21.25-kilos x 7 reps (grr)
Bwt: 19st 12lbs / 278lbs
|
|
