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Post by Paul Wood on Apr 16, 2009 10:36:11 GMT
15/4/09 Wednesday evening
Hyperextensions, incline sit ups, light dumbell complex
BP: 15x20kg, 6x50, 5x80, 5x97.5, 4x100, 3x102.5, 2x105, 0x110
All work sets hard, last rep on each was a slow grinder. No lift off this time.
Wide grip bent over row: 2x8x50, 2x8x80
45deg DB press: 10x55lbs, 8x80
One good set felt like enough.
Calf raise: 30x330lbs
Pullover machine: 10x51kg, 8x71, 8x91
Rolling Thunder: 5x25, 3x45, 1x60, 15x45
Plate weight only, 60kg was barely there.
Chest expander front pulls: 2x20 working various angles
Overhead pulls: 1x30
Powerball: 12753LH (pr)
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Post by jamesgrahame on Apr 16, 2009 11:09:41 GMT
Great stuff Paul.
Sounds like you had a good time at the comp.
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Post by Paul Wood on Apr 16, 2009 12:28:06 GMT
Aye, twas a good day, give it a go if you ever get the chance. Steak and beer is always involved.
16/4/09 Thursday lunchtime
3 mile run. Didn’t time it, felt fat and slow though. Lower back was a bit tight.
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Post by Paul Wood on Apr 17, 2009 14:06:38 GMT
17/4/09 Friday lunchtime work gym
Trap bar DL: +0kg x 8, +50 x 8, +90 x 5, +120 x 5, +140 x 5
Me like. Not sure what the bar weighs, probably about 15kg. Last set was about right for a first go, i.e. hardish but comfortable. Will try another 10kg next time.
Snatch grip PBN: 8x20kg, 3x8x41
These felt ok, if they start to bother my shoulders I might just do a bit of extra tricep work instead. Will probably add reps before more weight.
Grippers, full no set reps: T x 10, #1 x 10, #1.5 x 9R8L, 6
EZ curl: +20kg x 8, +30 x 8, +35 x 8
Not sure what the standard EZ bar weighs either. Might superset these with the presses next time to save time.
EZ reverse curl: +20 x 8, +25 x 8
Seated DB shrug: 20x45lbs
TTK: 20x10kg
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Post by Paul Wood on Apr 20, 2009 13:56:22 GMT
20/4/09 Monday lunchtime work gym
2 mins bike, crunches, cable deadlifts, light dumbell complex
Squat: 8x20, 6x66, 5x96, 2x5x126, 10x76 front
Grippers, full no set reps: T x 10, #1 x 10, #1.5 x 10, 8
1 arm 2” DB press: 5x23kg, 3x5x33
ss
2” pulldown: 8x55, 8x75, 2x8x95
Ab roller: 30 from knees
2” wrist roller: 2x1x30kg each way.
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Post by Paul Wood on Apr 23, 2009 9:15:17 GMT
22/4/09 Wednesday evening
Incline sit ups, twists, light dumbell complex, some light leg ext.
BP: 15x20kg, 6x51, 5x81, 5x98.5, 4x101, 3x103.5
Wide grip bent over row: 2x8x51, 2x8x81
Bottom position BP: 2x1x81, 1x91, 1x96
From about 1” off the chest
Neck work with headstrap: 12x10kg, 2x15x10kg
Rolling Thunder: 8x25, 13x47.5
Calf raise: 25x375lbs
Pullover machine: 8x71, 8x84, 8x98
Chest expander front pulls: 3x20 working various angles
TTK: 15x10kg
Powerball: 12680LH
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Post by Paul Wood on Apr 23, 2009 14:29:35 GMT
Forgot to add I did some side bends last night, 20 reps with a 65lb DB.
23/4/09 Thursday lunchtime
3 mile run. Didn’t time it, still felt fat, but a bit less slow, no walk breaks.
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Post by Paul Wood on Apr 24, 2009 12:59:41 GMT
24/4/09 Friday lunchtime work gym
2 mins elliptical, cable deadlifts, light dumbell complex
Trap bar DL: +50 x 8, +90 x 5, +120 x 5, +150 x 5
Top set hard, will keep same weight next time.
Snatch grip PBN: 10x20kg, 3x10x41
Grippers, full no set reps: T x 10, #1 x 10, #1.5 x 9R, 4L+15 click reps
Left felt weak today.
EZ curl: +20kg x 8, +35 x 2x8
EZ reverse curl: +20 x 8, +30 x 8
Trap bar shrug: 20x70kg
Plate curl: 8x7.5kg
Standing cable abs: 15x50kg
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