Paul's training log

[Paul Wood]

Gotcha, thanks for the griptip. My handle isn't new but hasn't been used all that much so I'll be interested to see how much of a difference it makes.

[Paul Wood]

17/11/07 Saturday afternoon

Grippers: Reps, inverted closes and overcrushes on #1.5
1 hand pinch: 3x10s holds with 2x10kg, 1x10s hold 2 fingers
Titan’s telegraph key, thumbs on top: 10x5kg, 20 full range, 20 pulse, 20 full rangex5kg
Finger walking.

19/11/07 Monday lunchtime work gym

Squat: 10x45kg, 10x65, 10x80 knee feeling ok, will add weight cautiously
Grippers: 10T, 5#1, 3#1.5, 1#2, 9R7L#1.5, 5#1.5, #1.5 inverted, 5#1 inverted
2 DB overhead press: 10x30lbs, 10x45, 8x45
Pinch: 4x5s holds with 2 wide discs, I’d guess about 12kg or so each.
Overhand pulldown: 10x50kg, 10x65, 8x80
Wide grip behind neck pulldown: 10x50kg
Plate curl: 10x5kg, 10x15lbs, 5x15lbs mainly burning in thumb pad from holding the plate that stopped me. There’s some 7.5kg plates so will try those next time.
ss
DB skullcrusher: 10x25lbs, 10x30, 10x35
Leg ext: 3x12x20kg
Tried out my FHS climbing rope for some standing hand over hand pulls with the cable stack, worked quite well.
Formulator ext: 10x5kg, 10x7.5kg scrappy
Formulator flex: 10x10kg, 10x20kg(2x10)

[Paul Wood]

Got a batch of 3/16 and 7/32 steel yesterday. Had a quick go with some 6"x3/16 last night and as expected it was very easy, but should help me to get some form down and start conditioning the wrists for some tougher stuff.

[Paul Wood]

21/11/07 Wednesday evening

Crunches, hyperextensions
Semi sumo deadlift: 8x50kg, 8x80, 2x8x110
One hand deadlift: 5x50kg suitcase, a few singles 80kg straddle.
Incline DB press: 10x40lbs, 10x65, 10x85, 10x77
slight spotter assist to get last rep of top set again
Rolling thunder: 10x23.75, 10R8Lx43.75, 8x43.75 odd, left hand is usually stronger on these, maybe a bit limp wristed from playing squash the day before.
Chins: 10 not all dead hang though
Calf raise: 15x240lbs, 15x330, 12x420
Wrist curl: 15x20kg, 2x10x45kg cocked up the weight on these, was supposed to be 47.5
Dips: 11 shoulder feeling a bit unhappy so stopped.
Bending: 3/16x6” 2DO, 2DU, 7/32x6” 2xfail DO, 2DU, 1 reverse, 1/4x6” fail DU
As with most people, DO feels a bit unnatural still.

[Paul Wood]

23/11/07 Friday afternoon

Crunches, hyperextensions
Front squats: 10x20kg, 3x8x50 Only the 2nd time I’ve done these and struggling to find a comfortable position.
Grippers: 10T, 5#1, 3#1.5, 1#2, pda262 miss 1mm, 10R8L#1.5, 5#1 inverted, 2x1#1.5 inverted, 5#1 inverted.
1 DB clean & press / push press: 10x35lbs, 8x55, 5x65, 5x77, 1x85, 0x90
DB row: 3x8x70lbs
Leg ext: 12x15kg, 2x10x35
Hammer curls: 10x25lbs, 2x10x30
Chest expander overhead pulldowns: 3x15
Chest expander front pulls: 2x10
Titan’s telegraph key, thumbs on top: 15x5kg, 2x15x8kg
Formulator ext: 10x5kg, 10x7kg

[Paul Wood]

26/11/07 Monday lunchtime work gym

Crunches, light cable external rotations
Squats: 10x50kg, 10x75, 10x95
Grippers: 10T, 5#1, 3#1.5, 1#2, pda262 possibly closed but not certain, 12R10L#1.5, 5#1 inverted, 1#1.5 inverted.
Left shoulder felt a bit iffy so eschewed any pressing
Bent over row: 10x50kg, 2x5x70, 10x50
1 hand pinch: 4x5-10sec holds with 2x12.5kg plates. Might start using these as a base for 2HP, the width is about right.
Leg ext: 10x20kg
Plate curl: 10x5kg, 2x10x15lbs
ss
DB skullcrusher: 10x25lbs, 2x10x35
DB Bent over laterals: 2x10x10kg
Ab roller: 3x10 from knees
Formulator ext: 10x5kg, 10x7.5kg better.
And to finish took some 50lb dumbells for a couple of laps around the hanger building the gym is in.

[Paul Wood]

28/11/07 Wednesday evening

Crunches, waved some little dumbells around a bit.
Bench press: 10x20kg, 10x50, 2x10x80
Rolling Thunder: 10x25kg, 2x10x45 pleased with this, 1st set on 45 felt very solid.
Close grip pulldowns: 10x105lbs, 10x150, 10x195
Deadlifts: 8x70kg, 2x5x100, 2x5x140 beltless as I’ve lost mine and none of the gym ones seem to fit.
Hanging leg raises: 2x8
Bending: 3/16x6” 2DO, 2DU, 7/32x7” fail DO so did it reverse, 7/32x6.5” reverse, 7/32x5.5” fail DU and reverse although kinked, 7/32x6” DU
7lb sledge front lever lifts, rear levers.

Wow this bending lark is hard. Reckon I'm a pathetic b@stard in every way!

[Paul Wood]

30/11/07 Friday lunchtime work gym

Cable crunches: 10x40kg, 10x70kg, 15x75kg
Cable external rotations: 2x10x5kg
Overhead squats: 3x10x30kg, 6x40kg Quite liked these, just getting the balance right is a bit tricky.
Grippers: 10T + 10 inverted, 10#1 + 5 inverted, 3#1.5 + 1 inverted, 1#2, 11R6L#1.5
Bit off, forearms were still feeling it from rolling thunder and possibly bending.
Snatch grip PBN: 8x40kg
Wide grip bent over row: 10x40kg
Thin 2 hand pinch: 5x35kg, 3x45, 3x1x55, 3x1x58, 3x1x61
Spent ages faffing about with plates, loading pin not really long enough and have to unload all the plates to change weight. Might just cut a section off the old exercise bar I have at home.
Hammer curls: 10x25lbs, 10x30, 5x45, 10x35
Formulator ext: 10x5kg, 9x8kg
Formulator flex: 10x10kg, 9x21kg
Cable face pulls: 10x15kg, 10x20kg

[Paul Wood]

3/10/07 Monday lunchtime work gym

Crunches
Squats: 10x50kg, 10x75, 10x100
Grippers: 10T + 5 inverted, 5#1, 1#1.5 + 1 inverted, 1#2, pda262 miss 2mm, #2 inverted miss 3mm, 11R9L#1.5, 18R21L#1.
Press: 10x30kg, 2x10x50
Bent over row: 10x50kg, 3x10x55
Thin 2 hand pinch: worked up to 6x1x65kg all pretty solid, last two with 5sec holds
DB skullcrusher: 10x30lbs, 1x40, 9x35, 8x35
Rope chins: 5,5 + 30sec hang
Was going to do formulator but ran out of time so will do it tonight.

[Paul Wood]

Evening

Titan’s telegraph key, thumbs on top: 15x5kg, 2x15x8.5kg
Formulator ext: 10x5kg, 8x8kg, 20x5kg
Formulator flex: 10x10kg, 2x10x21kg.

[Paul Wood]

5/12/07 Wednesday afternoon

Crunches, hyperextensions, waved some little dumbells around a bit.
Chins: 5, 5x5kg, 5pull up, 3 wide grip pull up to chest, 6
Incline DB press: 10x40lbs, 10x70, 8x85, 8x70
Rolling Thunder: 10x26.25kg, 8R7Lx46.25, 8x45
Leg ext: 12x20kg, 2x12x35
ss
DB SLDL: 10x65lbs, 8x100, 10x85
Pulley crunches: 15x100lbs, 15x160, 15x180
Calf raises: 25x225lbs
Lat shrug, face down on incline bench: 15x30lbs, 12x45
Swiss ball crunches
Side bends: 10x55lbs, 10x85
Bending: 3/16x6” DO, 3/16x5.5” DO, 3/16x6.5” DU, 3/16x6” DU, 7/32x6.5” DU, 7/32x6” reverse right, 7/32x6” reverse left, 7/32x5.5” DU, 7/32x5.5” reverse. Finished reverse bends off DO.
7lb sledge front lever lifts, rear levers.
Finger walking.

[Paul Wood]

10/12/07 Monday lunchtime work gym

Crunches
Squat: 10x30kg, 10x55, 10x80, 10x105
Grippers: 10xHG150 + 5 inverted, 3x severely filed HG200 + 1 inverted, 2x1xHG250, 15R14LxHG200
Press: 10x30kg, 10x45, 10x55
1 hand pinch: Forgot loading pin so just did a few 5-10sec holds with 2x12.5kg plates, mostly without chalk.
Bent over row: 10x45kg, 2x10x60
Plate curls: 10x5kg, then did a few with 7.5kg and finger joints were a bit unhappy so left it.
ss
Push downs: 10x40kg, 10x70, 30x30
Formulator ext: 10x5kg, 8x8.5kg (5+2.5+1)
Formulator flex: 10x8.5kg, 10x22.5 (10+10+2.5)
Ab roller: 2x10 from knees
Leg ext: 10x30kg
Chest expander front pulls: 2x15
HG200 overcrush

I like doing full body workouts, but am getting one or two slight niggles, probably from pressing 2-3 times a week, so next week I think I'll go to a chest + shoulders, legs, back split.

[Paul Wood]

Tried to go for a 2.5mile run, got lost so went for a 5 mile run instead, with a few walks towards the end.

[Paul Wood]

13/12/07 Thursday afternoon

Legs aching in strange places from Wednesday’s running misadventures.

Training with Paul Savage (Viper):
Hyperextensions
Squats: 10x20kg, 10x60, 8x80, 8x100
Grippers: 10T + 5 inverted, 5#1, 1xHG300 (Viper’s, no harder than my HG250 really), Viper’s easy #3 attempt ~8mm + BFNs, RB240N attempt ~4mm, 2#2, inverted #2 attempt 1-2mm, 5x1#2, not necessarily in that order.
Wide 2HP: 1x100lbs, 1x125, 0x150, 3x100lbs static holds with gloves, best about 15secs
Rolling Thunder: 10x20kg, 9R8Lx50, 15R10Lx45, 0x70kg (ha, like I was going to get that after the previous 2 sets)
A bit of random bench / incline bench pressing, leg extensions, leg curls and some T bar rows. Also played around with some block weights (actually just wide, small diameter, smooth sided weight plates, no taper), cleans with the ~15kg one and high pulls and hand to hand passes with the ~25kg one
2 hand plate wrist curls: 15x10kg, 10x25lbs.

[Paul Wood]

15/12/07 Saturday afternoon

Press ups: 10 normal, 10 wide, 10 close
Chest expander overhead pulldowns: 15, 20, 20
Front pulls: 10, 15, 15
Hammer grip cable curls with towel: 3x10
Bending: Worked up to 7/32x5” DU, but failed on 60D again. Finished off a 7/32x5.5” DO prekinked at about 30deg easily, just can’t start them off DO.
Front lever lifts, face levers
Chopped some wood with an axe.