Paul's training log

[Paul Wood]

24/12/08 Wednesday lunchtime work gym

2 mins elliptical, 500m row

Bench press: 15x20kg, 10x41, 10x61, 9x81
Hrumph, just cannot seem to get that 10th rep and had to roll this one down my belly.

Row: 12x51kg, 12x61, 12x71 hard

Press: 10x41, 9x51
Too much lactic acid there.

Grippers: #1 x 8, #2 x 1, BBSM x miss 3-4mm, BFNs, #2 OC x 2

CG pulldown: 12x50kg, 12x70, 12 or 13x80
Lost count in the last set so did (I think) an extra punishment rep.

Pinch holds: 2x12.5kg plates x 10s, 17s, 15s

I seem to gain better on lower reps, so that’s what I’ll be heading towards now my wrist is getting better, I’ll maybe give it another couple of weeks.

[Paul Wood]

Not been online much over xmas as we've been reorganising a bit due to having a baby on the way :-o and not had the computer set up. Time for a bit of catch up.

26/12/08 Friday morning - 10 Hill sprints

27/12/08 Saturday evening - did a bit of gripper work. Right wrist is almost better and am now able to go full tilt, had some decent attempts of the #2.5

29/12/08 Monday morning

2mins bike, hyperextensions, incline sit ups

Squat: 10x50kg, 10x80, 10x110, 10x50 front

Bench press: 15x20kg, 10x50, 10x65, 8x80

CG pulldown: 12x105lbs, 12x150, 8x195

Grippers: #1 x 8, #2 x2x1, #2.5 miss 3mm, #2OC

Leg raise: 8 x 10lb db between feet

Grippers: #1 x 14 TNS reps

Hyperextensions: 12

Neck front raise: 10x6.5kg, 10x10

Formulator flex: 50x6kg
Formulator ext: 20x6kg

31/12/08 New year's evening

Trained in the dark in the back garden before going out, -3C!

Press: 10x35kg, 10x50, 10x58
Cleaned first rep

Row: 12x35kg, 12x50, 12x70
Supersetted first two sets with pressing

Side bends: 12x50kg

Rolling Thunder: 10x26.5kg, 6x49, 4x49

Formulator flex: 40x6.5kg
Formulator ext: 15x6.5kg

2/1/09 Friday morning

2mins bike, hyperextensions, incline sit ups

Deadlift: 8x61, 8x101, 8x141

CGBP: 12x31, 12x51, 10x71
Used EZ bar with about a 6" grip

2" DB hammer curls: 12x13kg, 12x18 Last couple loose

Grippers: T x 10, #1.5 x 6, #2OC, T x 20

Incline sit ups: 10x25kg, 12x45kg plate on chest

Calf raise: 12x225lbs, 12x345, 12x450

Rope pushdown: 10x120lbs, 9x168

Standing cable abs: 15x216lbs

TTK: 15x5kg, 15x10

[Paul Wood]

5/1/09 Monday lunchtime work gym

5 mins bike, cable deadlifts, crunches, twists

Bench press: 15x20kg, 10x41, 10x61, 10x81 slight touch from spotter last rep

Squat: 12x51kg, 12x81, 111x 6,6

Grippers: #1 x 8, #2 x4x1, BBSM BFNs, #2OC

CG pulldown: 8x50kg, 8x70, 8x90

Pinch holds: 2x12.5kg plates x 10s x 2

Ab roller: 15 from knees with 5kg plate tucked in belt

Formulator flex: 30x7.5kg
Formulator ext: 16x7.5kg

[Paul Wood]

7/1/09 Wednesday lunchtime work gym

3 mins elliptical, crunches

Press: 8x20kg, 8x41, 8x51, 6x61

Row: 8x20kg, 8x41, 8x61kg, 8x76

1HDL: 2x3x76kg, 2 x holds
Then tried some hook grips and couldn’t get it to feel right at all, but I suppose it’s not meant to.

EZ Skullcrusher: 10x25kg, 8x40

Side bends: 10x53.5kg

Formulator flex: 40x7.5kg
Formulator ext: 15x7.5kg

[Paul Wood]

8/1/09 Thursday lunchtime work gym

1km C2 rower 3:43
(1 min skipping, 1min rest) x 10
2 mins bike
Bit of upper body active recovery stuff
Stretching

[Paul Wood]

9/1/09 Friday lunchtime work gym

2mins bike, 500m row, crunches, cable deadlifts

Deadlift: 10x71, 10x111, 10x141 hard

CGBP: 12x30, 12x50, 12x70 easy
Used EZ bar with about a 6" grip

Vulcan gripper: L1 x 8, L4 x 5, L7 x 1, L8 miss 2mm, L7 x 3 x 1 bit off after deadlifts.

2" DB hammer curls: 8x13kg, 7x20.5 last one loose

Standing cable abs: 15x50kg on pulldown machine

Pinch holds: 2x12.5kg plates x 10s, 15s

Did a few 50kg one hand deadlifts with a hook grip throughout the session to try and get used to it, think I’ve found a better position per advice received, will gradually add weight.

[Paul Wood]

12/1/09 Monday lunchtime work gym

Bit warmer today, felt better on the grip work. Knee has been playing up since skipping on Thursday, so had to ‘skip’ the squats today.

2 mins bike, 500m row, crunches

Leg ext: 12x25kg, 2x12x30
ss
Leg curl: 10x15kg, 10x20kg, 8x20kg

Bench press: 15x20kg, 10x41, 10x61, 9x81

Vulcan gripper: L1 x 8, L4 x 5, L7 x 2x1, L8 x 1, L9 x 2x1, L10 BFNs
L9 were 2mm misses with the right.

CG pulldown: 10x50kg, 10x70, 10x90

1HDL: Lifts with 60kg throughout the session

Pinch holds: 2x12.5kg plates x 10s, 20s, 15s

Ab roller: 25 from knees

Formulator flex: 40x7.5kg
Formulator ext: 16x7.5kg

[Paul Wood]

14/1/09 Wednesday lunchtime work gym

2 mins elliptical

Press: 8x20kg, 8x41, 8x61 slight push last rep
ss
Row: 8x20kg, 8x41, 8x61kg, 8x76

1HDL: 61kg x 3, 3t/l, 1h; 71 x 3, 1t/l, 1h; 81 x 1, 1h, 91 x 1h, 101 x 1h
t/l = thumbless, h=hook, natch

Side bends: 6x60kg

[Paul Wood]

16/1/09 Friday lunchtime work gym

2mins bike, crunches, cable deadlifts

SLDL: 12x71, 2x12x101
Knee still a bit dodgy, so stiff legged it.

CGBP: 8x35, 8x55, 8x75
Used EZ bar with about a 6" grip

Vulcan gripper: L1 x 8, L4 x 5, L7 x 1,
L: L8 x 1, L9 x 1, L10 BFNs
R: L8 x 2x miss ~2mm, L10 BFNs

2" DB hammer curls: 8x13kg, 8x20.5 last one loose

Standing cable abs: 2x12x50kg on pulldown machine

Pinch holds: 2x12.5kg plates x 10s, 15s

[Paul Wood]

Had one or two aches and pains and been very busy at work, so decided to take a few extra rest days before starting the new routine.

22/1/09 Thursday evening

2mins bike, hyperextensions

DL: 6x71kg, 5x101, 5x131, 2x5x151

1HDL hook grip: 1x71, 1x81, 1x91, 1x101, 1x111
Not too bad, left feels better than right

BP: 5x51, 5x71, 4x91, 3x91
Bench has gone rubbish doing high reps lately, hopefully will come back quick.

BP lockouts: 2x5x101
These felt easy, might alternate with some bottom position rack work.

2” DB row: 8x23kg, 2x7x43

Incline sit ups: 20x25kg plate on chest

23/1/09 Friday lunchtime work gym

2 mins elliptical, some light chest expander work

2HP: 5x25kg, 5x50, 3x5x55 held last one for 10s

Neck front raises: 10x7.5kg, 2x10x10kg

Vulcan gripper: L1 x 8, L4 x 5, L7 x 1,
L: L8 x 0,1, L4 x 19
R: L8 x 0, L7 x 1, L4 x 9
Bit off after pinch, might make this a bit more of a volumey session and do max work on a Monday.

Palm pinch: 10s holds with 10kg, 17.5, 22.5, then a dropset.

TTK: 15x7.5kg, 15x10kg

Formulator flex: 50x7.5kg
Formulator ext: 15x7.5kg

[Paul Wood]

26/1/09 Monday lunchtime work gym

2:30 bike, crunches, cable deadlifts

Squat: 6x61, 5x81, 3x5x101, 8x60 front
Not too hard, but I'll feel them tomorrow having not squatted for 3 weeks.

Vulcan gripper: L1 x 8, L4 x 5, L7 x 1, L8 x 1
L: L9 x 1, L10 x 0,0, L8 OC, L10 BFN
R: L9 x 0,0,0, L7OC, L10 BFN

Press: 5x41, 5x51, 3x5x61
Cleaned first rep, weight about right.

CG pulldown: 8x60, 8x80, 5x100, 4x100

Ab roller: 20 from knees

[Paul Wood]

27/1/09 Tuesday lunchtime work gym

2:30 bike, 500m row, press ups, crunches, some light chest expander work.

2HP with towel: 5x25kg, 5x35, 3x5x45 held last one for 15s

Neck front raises: 10x7.5kg, 10x10, 10x7.5

Palm pinch: 10s holds with 10kg, 15, 20

TTK: 15x7.5kg, 10x11kg drop to 7.5

Supported 2.5” wrist roller: 20kg both ways x 5, palms down. Bit light.

[Paul Wood]

29/1/08 Thursday lunchtime work gym

2mins elliptical, cable deadlifts, crunches

Deadlift: 7x71, 5x111, 3x5x151
Not too bad, will chuck another biscuit on each side.

1HDL: 1x71, 1x91, 2x1x111
These felt strangely hard today and right was better than left this time. May have been fatigue from the above.

Bench press: 15x20, 5x51, 5x71, 3x91
Was alone and rackless so couldn't push it and reluctantly sloped off to:

Bench press machine: 12 x stack

30/1/08 Friday night

Vulcan gripper: L1 x 8, L4 x 5, L5 x 5, L6 x 5
L: L7 x 5,5,5, OC
R: L7 x 3,2,2 or 3, OC

Palm pinch: 10s holds with 10kg, 14, 18, 14

TTK: 15 x 5kg, 15x10.5

Formulator flex: 50x9kg (5+4)
Formulator ext: 10x5kg, 7x9, 6x9
Think using a 5 + a thick plastic 4kg plate is actually harder than a single 10.

2/2/09 Monday lunchtime work gym

2:30 bike, 500m row, crunches, cable deadlifts

Squat: 6x61, 2x5x81, 5x101, 5x106
Knee wasn’t feeling great again today, kneeling on the floor painting skirting boards yesterday was the culprit this time, so didn’t push too hard.

Vulcan gripper: L1 x 8, L4 x 5, L7 x 1, L8 x 1
L: L9 x 1, L10 x 0, L9 x 2x1, L8 OC, L10 BFN
R: L9 x 0,0,0,0, L7OC, L10 BFN

Press: 8x20, 5x43.5, 5x53.5, 3x5x63.5
Cleaned first rep. Didn’t think I was going to make the last rep, but managed to grind it out.

CG pulldown: 8x60, 8x80, 2x5x100

[Paul Wood]

3/2/09 Tuesday lunchtime work gym

3 mins elliptical, press ups, some light chest expander work.

2HP with towel: 5x25, 5x35, 3x5x47

1HP holds: 15s with 2x12.5kg plates

Neck front raises: 3x10x7.5

Palm pinch: 10s holds with 11kg, 16, 21, 16

TTK: 15x5kg 18x7.5, 25x7.5
First two thumb to edge of index finger style, last set regular style.

Behind back wrist curl: 15x20, 2x12x50

Formulator ext: 10x5kg, 9x10, 7x10

[Paul Wood]

5/2/09 Thursday evening

Decent session. Need to eat more beforehand, was starving by the time I got to the benching.

2mins bike, hyperextensions, incline sit ups, twists.

DL: 7x76kg, 5x116, 3x5x156

1HDL hook grip: 1x71, 2x1x101, 2x1x115

BP: 8x51, 5x71, 91x5,4,3

Bottom position BP: 0x90, 3x1x80
Got 90 2-4” up and stalled. Think I was doing them a bit too deep as it was a bit below where I would usually bench to and was almost doing them from the neck, might move it up a notch next time.

2” DB row: 8x23kg, 2x8x43


6/2/09 Friday lunchtime work gym

2HP with towel: 5x25, 5x35, 3x5x47
Vulcan gripper: L1 x 8, L4 x 5, L5 x 5, L6 x 5
L: L7 x 4,3
R: L7 x 1, L6 x 4
Slightly down from last time, as expected after pinch.
TTK: 30 x 7.5
Formulator ext: 10x5kg, 9x10


Away in Venice over the weekend, strange and beautiful city. Was full of cold and in fact still am, was hacking up phlegm after getting off the bike today, nice!

10/2/09 Tuesday lunchtime work gym

2:30 bike, crunches, cable deadlifts

Squat: 6x61, 5x81, 5x91, 2x5x101
Knee still not too good.

Vulcan gripper: L1 x 8, L4 x 5, L7 x 1, L8 x 1
L: L9 x 1, L10 x miss 3mm, 5mm, L10 BFN
R: L9 x miss 0.5mm, 2mm, 2mm, L10 BFN
Probably need to try adding bands to L9 for the left.

Press: 8x20, 5x41, 5x52.5, 5x65, 4x65
Cleaned first rep.

CG pulldown: 8x60, 8x80, 7x95, 6x95

Ab roller: 20 from knees