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Post by Paul Wood on Nov 20, 2008 13:35:41 GMT
20/11/08 Thursday lunchtime
3 mile run in 25:05
Hard going in the 2nd half as it’s a couple of months since I’ve been, but knees are feeling better so will proceed with caution.
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Post by Paul Wood on Nov 21, 2008 10:03:57 GMT
20/11/08 Thursday evening
Grippers (roughly CCS):
L: T x 10, #1 x 10, #1.5 x 7, 5, T x 35
R: T x 10, HG100 x 50
TTK:
L: 10x4kg, 8x5.5kg, 10x5kg
R: 10x4kg, 10x5kg
Front levers and supination / pronation, left arm only, using a 2” loading pin.
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Post by Paul Wood on Nov 24, 2008 14:04:08 GMT
22/11/08 Saturday night
Grippers:
L: #1 x 16 TNS reps
R: HG100 x 50
TTK: 13x5kg + 2 forced LH only
Front levers with 2” pin + two collars LH only.
24/11/08 Monday lunchtime work gym
Coming down with a cold.
3 mins elliptical
Squat: 10x61kg, 10x81, 10x101
Grippers: T x 10, #1.5 x 5, #2 x 1, #2 x 2x3 LH only
Ab roller: 20 from knees
Neck bridging
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Post by Paul Wood on Nov 27, 2008 10:12:28 GMT
26/11/08 Wednesday evening
All LH only.
Grippers:
T x 10, #1 x 10, #1.5 x 10, 6, All just inside CCS width
Think 10 may be a LH pr, slightly surprising as I’m still full of cold.
Fiddled about with some slow no sets and two finger closes on lighter grippers, then decided to try a coin hold on the #1.5 and managed 22secs. Will have to see what I can do on a #2 some time when I’m fresh.
TTK: 15x5kg
Front levers and supination / pronation, using a 2” loading pin.
Powerball.
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Post by Paul Wood on Dec 1, 2008 14:09:44 GMT
28/11/08 Friday night
All LH only.
Grippers: #1 x 18 TNS reps
TTK: 20x5kg
Front levers and supination / pronation, using a 2” loading pin.
1/12/08 Monday lunchtime work gym
Still got a cold but over the worst of it.
2 mins elliptical, 500m C2 rower
Squat: 12x61kg, 12x81, 12x101
Grippers: #1 x 8, #2 x 1, BBSM x miss 2mm, #2 x 2x4 LH only
Bench press: 15x20kg, 10x51, 8x66, 8x81
Felt tough, not surprising as it’s the first time I’ve done regular bench since mid september.
CG pulldown: 10x50kg, 10x70, 8x80
Ab roller: 20 from knees
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Post by Paul Wood on Dec 4, 2008 13:46:13 GMT
4/12/08 Thursday lunchtime work gym
3 mins elliptical
Press: 8x20kg, 8x40, 8x51, 4x60
Heck these felt weak, but it should come back.
Grippers:
L: T x 10, #1 x 10, #1.5 x 10,6
R: T x 10, #1 x 10, #1.5 x 8,5, all just inside CCS width
Hardly any wrist pain with the right, which was good, will stay away from heavy singles for now though.
Row: 8x51kg, 8x61, 8x71
2” DB row: 8x23kg, 8x33
EZ Skullcrusher: 10x25kg, 10x35
Pinch holds: 2x12.5kg plates just under 10secs x 2.
Side bends: 5x51kg, dropset 15 x 45lbs DB
Neck bridging
Going to go with double progressive now in the 8-12 rep range.
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Post by Paul Wood on Dec 8, 2008 9:54:08 GMT
7/12/08 Sunday afternoon
3 mins bike, hyperextensions, incline sit ups, broomstick twists
Deadlift: 8x70, 8x100, 8x130
CGBP: 8x30, 8x50, 8x70
Used EZ bar with about a 6" grip
DB Farmer’s: 140’s x 2 shortish walks, 100’s x 1 longer one.
DB hammer curls: 8x25lbs, 8x40
Calf raise: 15x225lbs, 13x450
Pullover machine: ½ stack x 8, ¾ stack x 8
Standing cable abs: 15x216lbs
Neck Headstrap: 2x12x10kg
ss
Neck front raises: 2x8x10kg plate on forehead
Grippers: #1 x 13 TNS reps
TTK: 15x5kg, 15x10
Formulator ext: 20x5kg
Powerball
Not a bad session, generally left a little bit in the tank but it's a good marker to build on. Quite sore today, especially in the upper back.
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Post by Paul Wood on Dec 9, 2008 14:08:07 GMT
9/12/08 Tuesday lunchtime work gym
1km C2 rower, 3:53
Squat: 8x61kg, 8x91, 8x106
Grippers: #1 x 8, #2 x 2x1, BBSM x nowhere near
Nowt else there, farmer’s on Sunday really smoked my forearms, having not done anything support grippy for a while due to my wrist.
Bench press: 10x41kg, 10x61, 8x81
Wanted 10, but was alone in the gym and didn’t want to risk getting stapled. Probably not fully recovered from CGBP on Sun. A security guard set the alarm off in the middle of my set which didn’t help.
CG pulldown: 10x50kg, 10x70, 10x80
Pinch holds: 2x12.5kg plates ~ 12secs x 2.
Ab roller: 20 from knees
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Post by Paul Wood on Dec 11, 2008 13:55:57 GMT
Went skiing last night in the place by the trafford centre. It's pretty good as indoor places go. Decided to try the big jump on my last run, and of course ended up on my arse.
11/12/08 Thursday lunchtime work gym
3 mins elliptical
Press: 10x20kg, 8x41, 8x51, 8x57.5
Grippers: Just did a load of widish set #2 closes, struggled to get hands warm.
Row: 10x51kg, 10x61, 10x71 bit loose
2” DB row: 10x23kg, 10x35.5
EZ Skullcrusher: 10x25kg, 10x37
Side bends: 8x51kg
Pinch holds: as before.
Neck bridging
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Post by Paul Wood on Dec 12, 2008 13:21:28 GMT
12/12/08 Friday lunchtime
3 mile run in 25:20
Hmm, 15secs slower than last time. Was a bit muddy I suppose.
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Post by Paul Wood on Dec 13, 2008 14:52:49 GMT
13/12/08 Saturday afternoon
Incline sit ups, broomstick twists
Deadlift: 10x71, 10x101, 10x131
CGBP: 10x30, 10x50, 10x70
Used EZ bar with about a 6" grip
2" DB hammer curls: 10x13kg, 9x18
Incline sit ups: 10x25kg, 10x40kg plate(s) on chest
Neck Headstrap: 12x10kg, 12x11.25kg
ss
Neck front raises: 2x10x10kg plate on forehead
Grippers: #1 x 16 TNS reps
Leg raises: 10x10lbs DB between feet
TTK: 15x5.5kg, 15x10.5
Formulator ext: 22x5kg
Powerball
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Post by Paul Wood on Dec 15, 2008 13:39:58 GMT
15/12/08 Monday lunchtime work gym
2 mins elliptical, 500m C2 rower
Squat: 10x61kg, 10x91, 10x106
Bench press: 10x41kg, 10x61, 9x81
CG pulldown: 12x50kg, 12x70, 11x80
Pinch holds: 2x12.5kg plates x 10s, 15s, 12s
Ab roller: 20 from knees
Grippers: #1 x 14 TNS reps
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Post by Paul Wood on Dec 17, 2008 14:15:34 GMT
17/12/08 Wednesday lunchtime work gym
Bit pressed for time today so supersetted, to the detriment of my presses it would seem.
2 mins elliptical, 500m row
Press: 10x20kg, 10x41, 10x51, 6x58.5
ss
Row: 10x20kg, 10x41, 10x51kg, 10x71
2” DB row: 10x23kg, 10x38
ss
EZ Skullcrusher: 12x25kg, 10x37
Side bends: 10x51kg
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Post by Paul Wood on Dec 19, 2008 14:04:11 GMT
19/12/08 Friday lunchtime work gym
2 mins bike, 500m row 1:50, decided to see how low I could get the split and managed 1:26
Deadlift: 12x71, 12x101, 12x131
CGBP: 12x30, 12x50, 11x70
Used EZ bar with about a 6" grip
2" DB hammer curls: 10x13kg, 10x18
Pinch holds: 2x12.5kg plates x 10s, 15s, 20s
Standing cable abs: 15x45kg, 15x50 on pulldown machine.
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Post by Paul Wood on Dec 23, 2008 14:21:12 GMT
23/12/08 Tuesday lunchtime work gym
2 mins bike, 500m row
Squat: 8x61kg, 8x91, 8x111
Grippers: T x 8, #1 x 8, #2 x 1, BBSM x 2 x miss 2mm, #2 x 3, #2OC
Was pleased how easy my #1 felt, then realised I’d picked up the T by mistake.
Deadlift: 8x71, 8x111, 5x141
Hard after squats.
Leg ext: 12x15kg, 10x30, 10x40
ss
Leg curl: 10x15kg, 8x20
Pinch holds: 2x12.5kg plates x 2x10s
Ab roller: 15 from knees with 5kg plate tucked in belt
Formulator flex: 30x5kg
First time trying this since injuring my wrist, felt ok but wasn’t able to go all the way up.
Formulator ext: 23x5kg
Stretching
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