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Post by Steve Gardener on Mar 22, 2008 21:44:17 GMT
Saturday
Trained with Fred Coombs from the GB
Vulcan Gripper - volume+
warmups: L1 x 6 reps, , L7 x 1 rep,
L/H: L9 x 5 x 1 and 1 VVN rep
R/H: L13 x 6 x 1 reps. I could have done more so did an attempt at L15 which would out be 2 levels ahead of anyone else - it closed down solid. Could I bllody do it on video - could I bollocks! In fact I did but was obscuring the camera during the CCS with my left hand I may try tomorrow.
Weaver Stick
Fred did well on this but felt the same twinge we all get at max weight levels.
bar x 6 reps, plus 2.5-kilos x 3 reps, plus 3.5-kilos x 3 x 1 reps, plus 5.75-kilos (bar weighs 1.5 so total weight is 7.25-kilos) x 3 x 1 reps - all both hands.
T/L/R/Thunder
45-kilos x 8 reps @
L/H: 97.5-kilos (102.9-kilos) x 5 x 1, 107.5-kilos (112.9-kilos / accident) x 1 rep and 1 missed rep, back to 97.5-kilos x 2 x 1 reps.
R/H: 107.5-kilos (with bar etc weighs 112.9-kilos) x 8 x 1 reps
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Post by Steve Gardener on Mar 24, 2008 12:08:24 GMT
Monday
2HP at 70mm (see notation)
Worked to a decent weight before measuring the plates which were at 72mm or so. This was too thick for my max weight so I reset the equipment to a little under 70mm and did the following:
43.6-kilos x 6 reps, 63.6-kilos x 3 reps, 73.6-kilos x 1 rep, 83.6-kilos x x 1 rep, 89.85-kilos x 9 x 1 reps - good workout. It sits in a different spot on my thumb so I got a tear in a different place than usual. Cest la vie.
1 hand lift
Glad I'm doing this at GN cos it helps to motivate me
B/H: 100-kilos x 3 reps @, 150-kilos x 1 rep @, 195-kilos x 1 rep@.
L/H:
R/H:
All good 'n' solid.
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Post by Steve Gardener on Mar 26, 2008 12:12:47 GMT
Wednesday
Seated press (F/W)
15-kilos e/s x 8 reps, 30-kilos e/s x 6 reps, 35-kilos e/s x 2 reps, 37.5-kilos e/s x 2 reps
DB Curls
10-kilos @ x 8 reps, 20-kilos @ x 8 reps, 30-kilos @ x 5 reps (loose)
Dips
bwt x 8 reps, plus 10-kilos x 6 reps, plus 32.5-kilos x 6 reps
TPD
stack x 10 reps, plus 25-kilos x 8 reps, plus 45-kilos x 8 reps. This one makes me laugh when I see guys using 5 or 6 plates (so 25-30lbs) on the same exercise as me.
Planks
3 x 1.25mins (Richy put his foot on my back to force my arse down and kapow it was as it should have been - much harder).
Although I didn't have that much of a pump I taped my right upper arm at 19.5-inches and right forearm (even less of a pump) at 15.75-inches.
bwt 19st 13.5lbs / 279.5lbs
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Post by Steve Gardener on Mar 26, 2008 20:12:44 GMT
Wednesday pmFelt like it, in spite of slight ricking of my neck, so trained Vulcan Gripper. V/Gripper - maxB/H: Warmed up with L1 x 6 reps @, then L7 x 3 reps @ L/H: L9 x 1 rep, L10 x 1 x 1, x 1, x 1, L11 x VVN, x 0 R/H: L13 x 1 rep, L14 x 1 rep, L15 x VVN, VVN, VVN, 1  , VVN
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Post by Steve Gardener on Mar 28, 2008 16:35:54 GMT
FridayV/GripperB/H: L1 x 6 reps, L7 x 3 reps, L/H: L10 x 1 rep, L10++ (2 bands) x VVN, 1, VVN, VVN R/H: L13 x 1 rep, L15 x 1, x 1, x 1, x 1 reps, L16 x 1 rep  CG Bench - speed20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 61.25-kilos e/s x 6 x 1 reps, 70-kilos (160) e/s x 1 rep (arse up mind). Bwt x 20st / 280lbs
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Post by Steve Gardener on Mar 30, 2008 10:42:31 GMT
Tried training today (pinch and RT) and while I was able to warm up well enough the top sets went to nuts. When I couldn't even pull for 1 rep with my left hand the working weight on the thumbless RT it was time to call it a day.
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Post by Steve Gardener on Mar 31, 2008 11:41:10 GMT
Monday
Another go at the 2HP went a lot better but success with that then put me off me stroke with the thumbless RT. Me no likey - too close to comp time.
Anyway
2HP at 44mm
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Post by Steve Gardener on Apr 1, 2008 15:53:15 GMT
Tuesday
On Monday at lunchtime I came back and did a 2nd Rt session succeeding in 100-kilo (105.4) x 3 x 1 reps L/H and 110-kilos (115.4) x 3 x 1 reps R/H. Later on we humped about the gym equipment we picked up and helped Lee Powell get his new kit upstairs as well.
Today after I did some orders Mike and later on myself put together the equipment. The leg extension has a 145-kilo stack (which I can do) and the lat pulldown a 140-kilos stack (ditto). The Leg curl I think is 100-kilos (ahh that's another story). Todays session was also pretty good.
Leg Press
plate x 8 reps @, 120-kilos x 8 reps, 240-kilos x 8 reps, 600-kilo x 6 reps
CG Bench
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 1 rep, 70-kilos (160) e/s x 4 x 1 reps
Pullovers
12p x 8 reps, 18p x 8 reps, stack (20p) plus 22.5-kilos x 8 reps
Bwt
20st 3.5lbs / 283.5
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Post by Steve Gardener on Apr 2, 2008 11:14:47 GMT
Wednesday
My last day of training before warm up / mini comp at David Horne's on Saturday. Hard is all I am saying (probably due to four days back to back). My hands were cramping up yesterday and today.
V/Gripper
B/H: L1 x 6 x 1 reps @, L7 x 3 x 1 reps @
L/H:
R/H:
Weaver Stick
B/H: bar (1.5) x 6 reps @, plus 2.5-kilos x 3 x 1 reps @, plus 5-kilos x 1 rep @
L/H:
R/H:
T/L/R/T
B/H: 45-kilos (50.5) x 8 reps @
L/H:
R/H:
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Post by Steve Gardener on Apr 9, 2008 11:05:13 GMT
Wednesday
Seated Press
15-kilos e/s x 8 reps, 30-kilos e/s x 6 reps, 40-kilos e/s x 4 x 1 (this set s/s with db curls)
D/B Curls
10-kilos @ x 8 reps, 17.5-kilos @ x 8 reps, 30-kilos @ x 6 reps,
Dips
bwt (see below) x 8 reps, plus 10-kilos x 6 reps, plus 35-kilos x 2 and then my front right delt said 'no mas' and even bodyweight was too much.
I then decided to see if I could pump my right upper arm to 20 inches or more.
T/P/Down
stack x 20 reps, plus 20-kilos x 12 reps, then stack again x 8 more reps
Then quickly moved handle to lower pulley and did the following:
C/Curls
60lbs ax 12 reps (too easy), followed by another 8 or so reps with 90lbs.
I did a little flexing and measured the right upper arm at 19 and 7/8ths of an inch. Almost!!
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Post by Steve Gardener on Apr 9, 2008 19:27:17 GMT
Wednesday pm
Vulcan Gripper
I had tried to do a little following my workout this morning but was shot. This evenings was a little better but still hard.
B/H: L1 x 6 reps @, L7 x 3 reps @
L/H: L10 x 1/4" (poor set), L10 x 5 x 1 reps, L11 x 3 x 1/4" or better reps
R/H: L15 x 5 x 1 reps, L16 x 2 x 1/4" and 1 x 1/8th" reps (last one best).
Note to self: get more bands and use them again
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Post by Steve Gardener on Apr 11, 2008 10:56:47 GMT
Friday
Hard day today. Did not feel 'in the zone' but still...
Grippers (torsion and Vulcan)
L1 x 6 reps @, L7 x 3 reps @
L/H: BBGM x 0, then 3 x 1 reps. CoC 3 x 1/8th inch, then 2 x 1 reps
R/H: CoC 3 x 1 rep, BBE x 1 rep, CoC 3.5 x 1 rep, BBSE x 3 x 1 reps - all deep set. I think these mean I am doing about 6.85 (3.65 approx right and 3.2 approx left)
CG Bench - speed
Right front delt might be off (see last session)
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/s x 4 x 1 reps.
Bwt: 20st 6lbs
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Post by Steve Gardener on Apr 11, 2008 17:18:53 GMT
Friday pm
2HP at 44mm
equ* x 6 reps, plus 30-kilos x 3 reps, plus 50-kilos x 1 rep, plus 70-kilos x 1 rep, plus 74-kilos (95.10 total) x 6 x 1 reps
At reps 5 and 6 I felt giddy. So much that on rep 6 the hi-fi blaring away in the background sounded very strange for a second ha ha
*Equipment/set up weighs 21.10-kilos with no added weight at 44mm thickness.
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Post by Steve Gardener on Apr 12, 2008 10:21:27 GMT
Saturday
No dizziness today ;D
T/L/R/Thunder
Was all over the place and somewhat bizarre at times. It's also the first time in what?? eight or more days since I touched one and that might have been too long. Back on the program!
B/H: 45-kilos @ x 8 reps, 90-kilos @ x 1 rep
L/H: 105-kilos x 0, changed from light pin to heavy pin and adjusted weights, 95-kilos (100.4) x 3 x 1 reps, then couldn't do any more so dropped to 90-kilos again x 1 touch-n-go rep, all over the place for a few missed singles and ended up on 87.5-kilos (92.5) x 2 x 1 reps
R/H: 110-kilos (115.4) x 1 rep and 1 missed rep, 105 (110.4) x 1 rep (rough), then the same super solid?? followed by 3 more singles (so 4 x 1) then upped to 107.5-kilos (112.9) x 1, 1 missed rep and 1 more to finish.
I'll adjust all the numbers for the next few weeks.
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Post by Steve Gardener on Apr 14, 2008 12:34:39 GMT
Monday
I wasn't sure about training etc til after breakfast. But...
Leg Press
0-kilos @ x 8 reps, 120-kilos x 8 reps, 240-kilos x 8 reps, 620-kilos x 2 x 4 reps (didn't like depth on first set so did another - supersetted with 1st two p/over sets)
Pullover (see note)
12p x 8 reps, 18p x 8 reps, stack plus 25-kilos x 8 reps.
CG Bench (done at unit)
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 60-kilos e/s x 1 rep, 70-kilos e/s x 1 rep, 71.25-kilos e/s x 4 x 1 reps
Bwt 20st 7lbs (287lbs)
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, VVN