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Post by Paul Wood on Feb 13, 2009 9:51:32 GMT
12/2/09 Thursday evening
2mins bike, crunches, twists.
DL: 7x71kg, 5x101, 5x131, 2x5x161 hard
1HDL hook grip: 1x71, 2x1x101, 2x1x121
missed first LH
BP: 8x51, 5x71, 91x5,4,2
Struggled again, triceps a bit sore still from Tuesday.
2” DB row: 8x23kg, 2x8x43
Doesn't look much on paper but actually took about 90 mins.
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Post by Paul Wood on Feb 16, 2009 14:38:08 GMT
13/2/09 Friday lunchtime work gym
2HP with towel: 5x25, 5x35, 2x5x50, 2x50
later:
VG: L1 x 8, L4 x 5, L5 x 5, L6 x 5, L7 x 3, L6 x 5, L1 x 20
TTK: 30 x 8kg
Formulator ext: 10x5kg, 8x10kg (5+5)
Formulator flex behind back
Powerball
16/2/09 Monday lunchtime work gym
5mins bike, crunches, cable deadlifts
Tried to squat but knees still feel ropey so decided to give it a rest this week.
Press: 8x20, 5x41, 5x52.5, 3x5x65
Cleaned first rep.
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, L8 OC
R: L9 x miss 1mm, a hair, 2mm, L10 BFN, L7 OC
Some light leg extensions
CG pulldown: 8x60, 8x80, 8x95, 6x95
Ab roller: 20 from knees
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Post by Paul Wood on Feb 17, 2009 14:31:28 GMT
17/2/09 Tuesday lunchtime work gym
3 mins elliptical, press ups, crunches.
2HP with towel: 5x25, 5x35, 5x50, 3x50, 5x50
Neck front raises: 3x10x7.5
Palm pinch: 10s holds with 10kg, 15, 20, 15
TTK: 30x8kg
Formulator ext: 10x5kg, 10x10, 7x10
Behind back wrist curl: 20x20, 2x12x50
Some light supination / pronation.
Didn't log it, but actually did a light set of overhead squats yesterday and am feeling quite sore low down in my shoulders, just from holding the bar overhead with a wide grip. Might do some snatch grip PBN sometime soon to try work that area a bit.
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Post by Paul Wood on Feb 20, 2009 9:48:32 GMT
19/2/09 Thursday evening
Hyperextensions, incline sit ups, twists.
DL: 7x71kg, 5x101, 5x131, 2x5x161
1HDL hook grip: 1x71, 1x101, 2x1x126
BP: 8x51, 5x71, 91x5,5,3
2” DB row: 8x25.5kg, 2x7x45.5
Incline sit ups: 10x25kg, 12x45kg
Hands feel like they've been hit with a hammer so no training today. Might do a bit of summat tomorrow.
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Post by Paul Wood on Feb 22, 2009 11:32:10 GMT
21/2/09 Saturday evening Did the following after some fish and chips and a couple of pints  Grippers: HG100 x 10, HG150 x 10, filed HG200 x 5, filed HG250 x 2, HG300 neg, filed HG250 x 2 x 1OC, filed HG200 x 8 First go on torsion grippers for a while, felt ok. Bent a 60d reverse TTK: loads x 4kg |
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Post by Paul Wood on Feb 23, 2009 14:15:10 GMT
Forgot to add did a choked RB210 attempt Saturday, which was a 1mm miss.
23/2/09 Monday lunchtime work gym
2 mins row, crunches, cable deadlifts
Squat: 8x20, 6x61, 5x81, 2x5x101, 12x60 front
Knee felt a lot better, will proceed cautiously.
Press: 8x20, 5x41, 5x53.5, 2x5x66, 3x66
Cleaned first rep.
Vulcan gripper: L1 x 8, L4 x 5, L7 x 1, L8 x 1
L: L9 x 1, L10 x miss a mile (slipped), 1mm, 2mm, L10 BFN, L8 OC
R: L8 x 1, L9 x 1, miss 1mm, 1mm, L10 BFN, L7 OC
Best L10 attempts yet, the 2nd was possibly closed.
CG pulldown: 8x60, 8x80, 8x95, 7x95
Standing cable abs: 15x40kg
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Post by Paul Wood on Feb 25, 2009 14:00:12 GMT
25/2/09 Wednesday lunchtime work gym
2 mins elliptical, light curls, skullcrushers
2HP: 5x25, 3x45, 3x55, 5x3x65 last held for time, easy.
Neck front raises: 3x10x7.5
Vulcan gripper: L1 x 8, L4 x 5, L5 x 5, L6 x 5
L: L7 x 5,5
R: L7 x 2, L6 x 5
TTK: 27x8.5kg
Formulator ext: 10x5kg, 9x10
Formulator flex: 30x10kg
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Post by Paul Wood on Feb 28, 2009 22:25:11 GMT
27/2/09 Friday evening
Incline sit ups, twists.
DL: 7x71kg, 5x101, 5x131, 2x5x161
Form was crap on last set and may have done myself a mischief. Doesn't feel too bad at the moment.
1HDL hook grip: 1x71, 2x1x101
Didn't do any more due to sore back from above
BP: 8x51, 5x71, 3x5x91
2” DB row: 8x25.5kg, 2x7x45.5
Incline sit ups: 15x25kg
Hyperextensions, side bends
Some light TTK
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Post by Paul Wood on Mar 2, 2009 15:02:32 GMT
2/3/09 Monday lunchtime work gym
2 mins bike, 500m row, crunches, cable deadlifts
Squat: 8x20, 6x61, 5x91, 2x5x111, 8x70 front
Press: 8x20, 5x41, 5x51, 5x61, 4x63.5, 3x66, 2x68.5, 3x70
Cleaned first rep. Going 54321 style, started a bit light, will up it next time.
Vulcan gripper: L1 x 8, L4 x 5, L7 x 1, L8 x 1, L9 x 1
L: L10 x 1 (pr, solid), L11 miss 5mm (bad set), L10 x 1 (not certain), L10 BFN, L8 OC
R: L10 x miss 3mm, 4mm, 4mm, L10 BFN, L7 OC
CG pulldown: 8x60, 8x80, 2x8x95
Ab roller: 20 from knees
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Post by Paul Wood on Mar 3, 2009 13:58:07 GMT
3/3/09 Tuesday lunchtime work gym
2 mins elliptical, press ups
2HP: 5x25, 3x45, 3x57, 5x3x70 last held for time.
Not exactly easy, but wasn’t sure if this might be too much of a jump, so pleased with that.
TTK: 30x8.5kg
Triset:
Behind back wrist curl: 20x20, 2x15x51
Neck front raises: 3x10x7.5
Formulator ext: 15x0kg,10x5, 9x10
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Post by Paul Wood on Mar 6, 2009 9:46:05 GMT
5/3/09 Thursday evening DL: 8x62.5kg, 5x102.5, 5x142.5, 4x147.5, 3x152.5, 2x157.5, 1x162.5 Slight back down week after last week’s misadventures, just wanted to keep the form solid. 1HDL hook grip: 2x1x60, 2x1x100, 2x1x130 BP: 15x20kg, 6x50, 5x70, 5x90, 4x92.5, 3x95, 2x97.5, 1x100(pr) Yep, first 3 figure bench  Could’ve done it ages ago, just first time I’ve gone for a single. Went up pretty easy, the triple and double were probably the hardest. DB row: 8x55lbs, 2x8x100 Forgot my collars so couldn’t use my 2” handle  |
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Post by Paul Wood on Mar 6, 2009 14:41:32 GMT
6/3/09 Friday lunchtime work gym
3 mins elliptical, press ups, crunches
2HP: 5x25, 3x45, 3x55, 3x3x70 harder than last time
Vulcan gripper: L1 x 8, L4 x 5, L5 x 5, L6 x 5
L: L7 x 5, L8 x 0, L7 x 2
R: L7 x 3, L7 x 1, L6 x 5
Neck front raises: 3x10x7.5
TTK: 25x8.5kg
DB tic tocs with 30lbers
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Post by Paul Wood on Mar 9, 2009 13:54:02 GMT
9/3/09 Monday lunchtime work gym
3 mins bike, crunches, cable deadlifts
Squat: 8x20, 6x61, 5x91, 3x5x111, 10x70 front
Press: 8x20, 5x41, 5x51, 5x63.5, 4x66, 3x68.5, 2x71, 1x73.5
Cleaned first rep
Vulcan gripper: L1 x 8, L4 x 5, L7 x 1, L8 x 1, L9 x 1
L: L10 x 3 x miss 1mm, grr, L10 BFN, L8 OC
R: L9 x 2x1, miss 1mm, L10 BFN, L7 OC
CG pulldown: 8x60, 8x80, 8x95, 7x95
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Post by Paul Wood on Mar 11, 2009 9:55:52 GMT
10/3/09 Tuesday night
Press ups
Thick 2HP @80mm: 2x3x100lbs, 3x57kg, 67x0,1,0,1
Haven’t done this for ages and took me a while to find the best position. Last was solid.
Palm pinch: 10s holds with 11kg, 16, 21, 16
TTK: 33x8kg
Formulator ext: 10x5kg, 7x10kg, 12x7kg
Done in a slightly lower chair than the bench at the gym. Does make a difference when the elbows are lower than the knees.
Light plate wrist curls
Powerball with elbow on the stair post, about the closest I can get to the orbigrip event!
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Post by Paul Wood on Mar 13, 2009 10:07:32 GMT
12/3/09 Thursday evening
DL: 8x71kg, 5x111, 5x151, 4x156, 3x161, 2x166, 1x171
1HDL hook grip: 1x70, 1x90, 2x1x110, 0x130
Crappy bar. Will leave two handers till after the comp so I can focus on these a bit more.
BP: 15x20kg, 6x51, 5x71, 5x91, 4x93.5, 3x96, 2x98.5, 1x103.5(pr)
Not too bad, will move everything up by 1.5kg next time.
2” DB row: 8x25.5kg, 2x8x45.5
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Could’ve done it ages ago, just first time I’ve gone for a single. Went up pretty easy, the triple and double were probably the hardest.