|
|
Post by Paul Wood on Aug 20, 2008 9:00:10 GMT
19/8/08 Tuesday evening
Jogged a couple of laps round the lake, took it steady as my legs were a bit stiff so didn't bother timing it. Had a good strech after.
|
|
|
|
Post by Paul Wood on Aug 21, 2008 9:14:25 GMT
20/8/08 Wednesday evening
Hyperextensions, incline sit ups.
Alternate DB C&P: 8x35lbs, 5x60, 2x5x70 last reps tough LH
Deadlift: 6x70kg, 5x110, 3x5x150
Quite hard, noticed the extra bit of rom after doing sumo for a while. Think I’ll keep the weight the same while I get back in the groove.
Dip: 5, 5x15kg, 2x5x20
Chin: 5, 3x15kg, 3x10kg
Pull ups: 2x5
DB Shrugs: 2x12x70lbs
Not particularly heavy but enough to feel them today having not done shrugs for a while.
Calf raise: 25x360lbs
Incline sit ups: 2x12x20kg bar at arms length
Hyperextensions: 2x12
Tried to do some Vulcan gripper but had nothing left
TTK “21s”: 2x9kg
|
|
|
|
Post by Paul Wood on Aug 26, 2008 13:24:43 GMT
23/8/08 Saturday evening
Grippers: PG200 x 10, filed HG200 x 3, filed HG250 x 1, HG300 choked @22mm miss 5mm, RB210 choked @23mm 3 x near miss, may have got the 1st RH.
#3 'power sets', not sure I felt too much benefit from these but will give them a go.
ISG, setting (3,6):
L: 13 regular, 8 inverted,
R: 10 regular, 7 inverted
Then did the following circuit style:
Chins: 3x5
Squats: 2x25
Pull ups: 2x5
Press ups: 2x20
26/8/08 Tuesday lunchtime work gym
2 mins elliptical, cable deadlifts, dumbell waving
Squat: 10x50kg, 10x75, 2x10x105
Grippers: #1 x 8, #2 x 1, BBSM x 1 R, x 2 x miss 2mm L, RB240N x miss 2mm R, (#3 OC, filed HG250 OC) x 3
Again ‘overcrushed’ the #3 against a gripper handle.
Bench press: 8x50kg, 8x70, 10x90, 8x90 slight spot last rep last two sets
EZ curl: 5x35kg, 5x45, 4x50 last rep cheaty
Reverse EZ curl: 5x35, 5x40
2HP: up to 5x1x62kg, then a 10s hold with each hand with 2x12.5kg plates.
Ab roll: 25 from knees
|
|
|
|
Post by Paul Wood on Sept 2, 2008 18:35:29 GMT
29/8/08 Friday afternoon Hyperextensions, incline sit ups. Alternate DB C&P: 8x35lbs, 5x60, 3x5x70 Deadlift: 6x70kg, 5x110 Left it there as I had a bit of a sore back, possibly from a football match the night before. Dip: 5, 5x15kg, 5x20, 5x25, 3x25 Chin: 5, 2x4x10kg Pull ups: 5 Calf raise: 20x375lbs DB Shrugs: 12x60lbs, 2x10x85 Incline sit ups: 8x20kg, 8x30 bar at arms length TTK “21s”: 2x9kg, 7,7 Formulator flex: 18x17kg (10+5+2) Formulator ext: 13x7kg There was a bit of a ruckus in the gym, which I've never known happen before. Didn't see exactly what happened, but saw a guy leaving with a big lump on his head! 1/9/08 Monday evening Away on a training course at the moment and by the time I found the gym it was closing in 30 mins  Managed to squeeze in the following: Squat: 10x50kg, 8x80, 2x10x110 tough Bench press: 10x50kg, 8x70, 5x90 Grippers: #1 x 8, #2 x 1, RB240N x 1R (pr), BBSM x 1L* (pr), 2mm miss on each, (#3 OC, filed HG250 OC) x 3 *Think I got it, not certain. Again ‘overcrushed’ the #3 against a gripper handle. Extensors, powerball |
|
|
|
Post by Paul Wood on Sept 3, 2008 20:28:21 GMT
3/9/08 Wednesday evening
Found the gym ok today. It has a log bar, so had to give it a go.
Log bar press: 5 x bar, 3x5x10kg, 5 x bar
The bar felt like about 55kg. Cleaned first reps.
Vulcan gripper
Deadlift: 7x60kg, 5x110, 5x150, 3x150, 5x150
Didn't feel solid at all, think I might be a sumo convert!
Dips: 5, 5x15kg, 5x25, 0x25, 10
Different set up to what I'm used to and shoulders felt a bit iffy.
Chins: 3x5, various grips
Wrist curl: 20x35kg
Powerball
|
|
|
|
Post by Paul Wood on Sept 8, 2008 13:22:49 GMT
5/9/08 Friday evening
20 press ups
Grippers: PG200 x 10, #1.5 x 5, RB210 in choker 5 x miss 2-4mm
After first 2 reduced from 23 to 19mm, but didn’t seem to make any difference. Left hand seemed slightly better than right.
20 press ups
#3 power sets
ISG setting (3,6):
L: 13 regular, 8 inverted
R: 12 regular, 8 inverted
TTK "21's": 2x9kg + 7,7,3
Formulator flex: 20x17kg (10+5+2)
Formulator ext: 15x7kg
8/9/08 Monday lunchtime work gym
2 mins elliptical, cable deadlifts + crunches, dumbell waving
Squat: 10x50kg, 10x80, 2x10x110
Grippers: #1 x 8, #2 x 1, BBSM x 3 x miss 2mm L, RB240N x miss 2mm R, BBSM x 2 x miss 0.5mm, (#3 OC, filed HG250 OC) x 3
A bit off, was digging and pulling up bushes all morning yesterday in the garden which may have affected it. Got round to making some wooden blocks, #3 overcrushes were done against a 15mm block. Still finding it hard to set and seem to do better with it slightly farther back in the palm.
Bench press: 10x50kg, 10x70, 2x8x90
Row: 8x50kg, 5x70, 2x5x80
Decided to add rows back in, move curls to the other day and drop chins for now.
2HP: up to 6x1x65kg
Nice and easy.
Ab roll: 20 from knees
Wrist curl: 15x45kg
|
|
|
|
Post by Paul Wood on Sept 11, 2008 10:39:12 GMT
10/9/08 Wednesday evening
Jogged 3 laps (2.7 miles) round the lake in 20:39. Going to do a 2.5 mile fun run in a couple of weeks so will stick at this distance till then.
|
|
|
|
Post by Paul Wood on Sept 12, 2008 8:51:57 GMT
11/9/08 Thursday evening
Hyperextensions, incline sit ups, broomstick twists, dumbell waving
Alternate DB C&P: 5x40lbs, 5x55, 2x5x70
Vulcan gripper: L1 x 8, L4 x 3, L7 x 1
L: L10 miss 3mm, L9 x 1,1,miss 1mm
R: L10 miss 5mm, L9 x miss 1mm, 0.5mm, 1mm
Deadlift: 5x70kg, 5x110, 3x5x150
Dip: 5, 5x15kg, 2x5x25
EZ curl: 5x30kg, 5x40, 3x50, 5x47.5 last one cheaty
Reverse EZ curl: 2x4x40
Calf raise: 22x375lbs
Cable crunches: 20x216lbs
Vulcan gripper: L1 x 25
TTK “21s”: 3x9kg
Formulator flex: 22x17kg (10+5+2)
Formulator ext: 14x7kg
|
|
|
|
Post by Paul Wood on Sept 17, 2008 8:56:16 GMT
16/9/08 Tuesday evening
Hyperextensions, incline sit ups, broomstick twists, dumbell waving
Squat: 10x60kg, 6x100, 8x115, 5x115
Knees not feeling too great again.
Grippers: #1 x 8, #2 x 1, RB240N x 2 x miss 2mm R, BBSM x 2 x miss 2mm L, (#3 OC, filed HG250 OC) x 3
Felt strong on the warm ups so was hoping for a bit better.
Bench press: 10x50kg, 10x70, 2x8x90
Row: 8x50kg, 5x70, 2x5x80
Incline sit ups: 8x20kg, 8x35 bar at arms length
TTK “21s”: 3x9kg
Formulator flex: 23x17kg (10+5+2)
Formulator ext: 15x7kg
|
|
|
|
Post by Paul Wood on Sept 19, 2008 9:24:16 GMT
18/9/08 Thursday evening
Hyperextensions, incline sit ups, broomstick twists, dumbell waving
Alternate DB C&P: 5x40lbs, 5x55, 5x70, 1x85, 2x1x90R, 2x0x90L, 12x55
Decided to see what I could get overhead, might have had a bit more in me RH, left shoulder feels a bit uncomfortable in the racked position. Singles were push press, felt a bit too slow. Last set only cleaned first rep.
Vulcan gripper: L1 x 8, L4 x 3, L7 x 1
L: L10 miss 3mm, L9 x 1,1, miss 2mm
R: L10 miss 5mm, L9 x 1(pr), miss 2mm, 1mm
Deadlift: 5x70kg, 5x115, 3x5x155
Dip: 5, 5x15kg, 5x25, 3x25*, 7x15
*weight swung me off balance a bit
Curl: 5x20kg, 5x25, 5x30,
Reverse curl: 5x20, 5x22.5
Plate weight only, not sure what the 5’ bar I was using weighs, felt like over 15kg.
Calf raise: 25x375lbs
Vulcan gripper: L4 x 10
Chest expander front pulls: 20
TTK “21s”: 3x9kg
Formulator flex: 23x17kg (10+5+2)
Formulator ext: 14x7kg
|
|
|
|
Post by Paul Wood on Sept 23, 2008 8:54:27 GMT
22/9/08 Monday evening
Hyperextensions, incline sit ups, broomstick twists
Squat: 10x60kg, 6x100, 10x112.5, 5x112.5
Grippers: #1 x 8, #2 x 1, RB240N x 2 x miss 2mm R, BBSM x 2 x miss 2mm L, (#3 OC, filed HG250 OC) x 3
Press: 6x50kg, 5x60, 2x4x67.5
Row: 8x50kg, 5x70, 3x5x82.5
Hanging leg raise: 8
Left it at that as left shoulder was not appreciative.
Carried 40kg sandbag round the block. Harder than I thought, took me about 10mins with 3 drops. Found lower back fatigue was the worst bit after squats and rows.
|
|
|
|
Post by Paul Wood on Sept 24, 2008 12:49:49 GMT
24/8/08 Wednesday lunchtime work gym
Grippers: PG200 x 10, #1.5 x 5, RB210 choked @19mm miss 1mm, 2mm, 3mm, 2mm
2HP: Up to 5x1x67kg, solid enough although they all slipped out of the sweet spot a touch.
VG: L7 x 2R, 3L, CCS miss
Probably not much point doing this after the other stuff. Think I need to start practicing wider sets more again though.
RT: L9R12 x 45kg
TTK “21s”: 3x8.5kg
Formulator flex: 22x17.5kg (10+7.5)
Formulator ext: 17x7.5kg
Some light leg ext / curl and pulldowns interspersed.
|
|
|
|
Post by Paul Wood on Oct 6, 2008 13:38:12 GMT
Away in Cornwall last week. Took a #1 with me to stay in the gripper groove a bit, best I did was 21 reps ‘no-no-no’ style, i.e. no warm up, no chalk, no set. Also started doing a bit of neck bridging, found it hard at first, but I think this could be a good move for stability.
Did some bending yesterday while decorating, did a couple of 60d in my usual style, started off reverse then finished DO. Then I think the DO technique finally clicked with me a bit and easily took down a 60d DO, followed by a couple of pieces of 6mm x 5” EN1A. Failed on a grade 5 though.
6/10/08 Monday lunchtime
Time to HIT myself. Really hard. On the head.
2mins bike, DB waving
Clean + press: 10x55kg
Squat: 8x60kg, 20x100
Pullovers: 15x10kg plate
Chin: 8
Dip: 14
EZ Upright row: 11x40kg think I’ll use a straight bar next time
DB SLDL: 12x90lbs
Incline sit ups: 10x30kg bar at arms length
Calf raise: 22x375lbs
Generally stopped just short of failure, will start pushing a bit harder as my conditioning improves. Took about 40mins including warm ups and faffing about with the thing they’ve replaced the power rack with. It has these funny paddle attachments to use instead of safety bars.
|
|
|
|
Post by Paul Wood on Oct 7, 2008 13:18:31 GMT
7/10/08 Tuesday lunchtime work gym
1km C2 rower 3:53
Grippers: #1 x 8, #2 x 1, BBSM x 2 x miss 2mm, #2 x 4,3,OC
Seems a bit down from the peak a few weeks ago, so will go back to what seemed to be working well at the time.
Neck bridging
2HP: Up to 70kg x 1,0,1,1,1
Adjusted hand positioning a bit and got easier as I went on.
Neck front + back raises: 10x7.5kg plate on head
Neck side raises: 12x5kg plate on head
RT: 12L, 13R x 45kg
TTK: 16x10kg
Formulator flex: 10x12.5kg, 10x25kg
Formulator ext: 10x5kg, 9x10kg
|
|
|
|
Post by Paul Wood on Oct 10, 2008 11:30:42 GMT
9/10/08 Thursday evening
Hyperextensions, DB waving
Clean + press: 12x55kg
Squat: 8x60kg, 13x100
Legs still aching from Monday. Felt like form was starting to get a bit backy so left it there.
Pullovers: 15x10kg plate
Row: 12x60kg
Incline DB press: 12x70lbs
EZ curl: 10x40kg last slightly cheaty
EZ Skullcrusher: 7x40kg bit heavy
DB SLDL: 15x90lbs
DB side bend: 12x90lbs
Hanging leg raise: 8
Calf raise: 20x375lbs was cramping a bit
Standing cable abs: 12x216lbs
|
|
