twig
Full Member
Posts: 161
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Post by twig on Jan 22, 2008 19:46:29 GMT
6 Miles??? I'd be dead after that! Er, I'd be dead after 200 yards! Nuff respect!
Are you still coming on Sat?
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Post by Paul Wood on Jan 23, 2008 10:07:19 GMT
It was a bit further than I thought, went round Tatton Park. Running is a strange kind of torture. You have the voice in your head telling you to stop all the way round.
Yeah I'll be there, let me know your address. What time are you expecting we'll finish?
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Post by Paul Wood on Jan 24, 2008 13:41:12 GMT
24/1/08 Thursday lunchtime work gym – legs
Squats: 12x50kg, 10x75, 8x95, 5x115
SLDL: 10x70kg, 2x8x90
Leg ext: 12x15kg, 12x20, 12x25
ss
Leg curl: 3x8x15kg
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Post by Paul Wood on Jan 28, 2008 14:06:10 GMT
Lifts from manchester grip comp Sat 26/1/08:
Grippers: TNS'd a #2, which was about the best I was hoping for. Pretty close on the pda 262 but not to be.
Vbar: Hadn't trained this, but got 120kg in plates, which is a pr, and very nearly got 125
Rolling thunder: Continues to be something I struggle a bit with, but the recent high rep work has given some gains, got solid 65kg in plates (another pr) and got 70kg most of the way up.
Loading medley: The blockweights were ok, kerbstone was pretty tough, and the blob wasn't going to go. Hard to tell how far off I was, but it felt doable with some training. Fun event.
Weaver stick: Wow this is hard. 3kg wasn't too bad, 3.5 wobbled but just wouldn't go. Will need to work on this if I'm going to the Brits.
Tea and cakes: Only had two, nowhere near a pr, think I came fairly well down the field on this event! Nice cakes.
Afterwards played with shot loadable dumbells, blockweights, kettlebells etc. Unfortunately was having tea at the outlaws, so couldn't stick around too long. Thanks to Twig for having us, quite an impressive collection of toys!
28/1/08 Monday lunchtime work gym - back
Since I didn't train it last week due to the comp on saturday and left tricep is still giving me some gip, am switching back and chest workouts around.
Bent over rows: 10x50kg, 10x60, 2x8x65
Grippers: 8T, 5#1, 3#1.5, 1#2, (#3 neg + #1.5 OC) x 3
Rope chins: 5,5,4
Feet supported rope chins: 8, 5
Low cable rows: 10x35kg, 10x60, 8x70
1 hand pinch: 3x10s holds with 2x12.5kg plates
Wide grip behind neck pulldowns: 3x10x50kg
DB Hammer curls: 8x25lbs, 8x35, 4x40
Wrist curls: 10x30kg, 10x50
EZ reverse wrist curls: 10x15kg, 15x15
Ab roller from knees: 20
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Post by Paul Wood on Jan 29, 2008 13:59:50 GMT
29/1/08 Tuesday lunchtime - Tried to go for a 3 mile run, got lost, did a 5 mile run instead.
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Post by Paul Wood on Jan 30, 2008 14:23:46 GMT
30/1/08 Wednesday lunchtime work gym – legs
Squats: 12x50kg, 10x75, 8x95, 2x3x115
Grippers: 10T, 8#1, 3#1.5, 1#2, 1xpda262, (#3 neg + #1.5 OC) x 3
SLDL: 10x75kg, 8x95, 8x105
Rolling Thunder: 10x25kg + 5 thumbless, 7R5Lx45 + 5 thumbless, 10x40
Seems to be going backwards, might drop grippers back to twice a week.
Leg ext: 10x15kg, 10x20, 10x30
ss
Leg curl: 10x10kg, 10x15, 8x20
Bending: 3/16x6” DU + reverse, 7/32x6” DU + reverse R and L, 60d x fail DU and reverse
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Post by Paul Wood on Feb 4, 2008 9:56:04 GMT
1/2/08 Friday afternoon – chest + shoulders
Bench press: 12x20kg, 10x50, 8x80, 5x85, 10x70
Grippers: 10T, 8#1, 3#1.5, 1#2, 0xpda262, (#3 neg + #1.5 OC) x 3, (#2.5 neg + #1.5 OC) x 2
Clean + press: 10x20kg, 5x40, 5x50, 5x60, 1x70
2 hand pinch: 1x30kg, 1x50, 2x1x60, 4x1x62.5
Incline DB press: 10x55lbs, 8x70, 5x70
Hanging leg raises: 2x8
1 hand bar hangs: 20sec each hand
DB Shrugs: 8x60lbs, 8x80, 8x100
ISG: 10 reps, spring position 1,7
TTK: 15x5kg, 2x15x7kg
Formulator flex: 15x10kg, 2x15x15
Formulator ext: 3x15x5kg
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Post by Paul Wood on Feb 4, 2008 13:49:28 GMT
4/2/08 Monday lunchtime work gym
Bent over row: 12x30kg, 10x50, 10x65, 8x70
Grippers: 10T, 8#1, 3#1.5, 1#2, 0xpda262, (#3 neg + #1.5 OC) x 3, (#2.5 neg + #1.5 OC) x 2
Rope chins: 3,3,3
Low cable rows: 10x50kg, 2x8x70
Rolling thunder: 10x50lbs, 6L8Rx100lbs, 9.5L8Rx100lbs thumbless
Wide grip behind neck pulldowns: 10x50kg, 2x10x60
Feet supported rope chins: 6
RT cable curl: 2x8x15kg
RT reverse cable curl: 2x8x10kg
Ab roller: 5 from knees, 2x0 from feet, 15 from knees
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Post by Paul Wood on Feb 7, 2008 13:45:12 GMT
5/2/08 Tuesday lunchtime – 2.5 mile run
Well, left tricep isn’t getting better, so have decided to rest it for a few weeks. I’ll use it as an opportunity to focus on grip and bring my squat up. I’ll try a bit of a powerlifting style routine and see how it goes. I have a tendency to round my back a bit on heavier squats, so will be working to iron that out.
Thursday lunchtime work gym:
Squats: 10x50kg, 3x10x75 stayed light and focussed on form
Grippers: 8T, 5#1, 3#1.5, 1#2, BBSM miss 4mm, (RB260N neg + #1.5OC) x 5
Semi sumo box squats: 3x3x75kg
Arched back good mornings: 3x8x30kg
2 Hand pinch: worked up to 5x1x65kg in plates, all solid
Leg ext: 12x20kg, 10x25, 10x35
Standing cable abs: 15x50kg, 15x70
Side bends: 10x25kg, 8x45 using EZ curl bar
Medicine ball slams: 20
Will do TTK and formulator tonight.
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Post by Paul Wood on Feb 8, 2008 10:30:08 GMT
Later:
TTK: 15x5kg, 2x15x9kg
7lb sledge levers
Finger walking
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Post by Paul Wood on Feb 12, 2008 10:50:31 GMT
11/2/08 Monday evening grippers:
10xHG100, 1xHG150 + 1 inverted, 1x filed HG200, 1xHG250, (HG300 neg + HG200 OC) x2 (RB260N neg + HG200 OC) x3
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Post by Paul Wood on Feb 13, 2008 10:12:41 GMT
12/2/08 Tuesday evening:
Squats: 10x20kg, 5x70, 3x5x100
¼ Squats: 3x5x140
Grippers: 10xHG100, 5xHG150, 3x filed HG200, (HG300 neg + HG200 OC) x3 (RB260N neg + HG200 OC) x2
RDL: 3x5x100
Rolling Thunder: 5x25kg + 5 t/l, 1x50+1 t/l, 0x60+0 t/l, 12x42.5+10t/l
Calf raises: 12x210lbs, 12x330, 12x450
Wrist curls: 15x20kg, 10x50, 6x50
Hanging leg raises: 2x8
Formulator ext: 20x5kg
Finger walking
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Post by Paul Wood on Feb 14, 2008 13:38:43 GMT
14/2/08 Thursday lunchtime work gym
1000m C2 rower 3:52
5 mins bike
Grippers:
10xHG100
5xHG150
3x filed HG200
1xHG250
1xpda262 R, 1mm miss L. RH close pretty solid. First time I’ve closed this without doing squatting etc first I think. Twists a bit lefty cos the knurling is very worn.
BBSM miss 4mm
(HG300 neg + HG200 OC) x2
(RB260N neg + HG200 OC) x3
2 mins skipping
5 mins elliptical
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Post by Paul Wood on Feb 15, 2008 13:50:05 GMT
15/2/08 Friday lunchtime work gym
Crunches
Squats: 10x30kg
DE box squats: 8x3x75kg
Grippers: 8xHG150, 3x filed HG200, 1xHG250, shite BBSM attempt, HG300 neg, HG200 OC, (RB260N neg + HG200 OC) x4
Semi-sumo deadlift: 5x50kg, 5x90, 3x5x130
Forgot loading pin, so did a few one hand pinch holds with 2x12.5kg plates, some with towel over, and some hand to hand passes.
DB Hammer curls: 12x30lbs
Ab roller: 20 from knees
Will do TTK and a bit of levering tonight.
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Post by Paul Wood on Feb 18, 2008 10:03:22 GMT
Later:
TTK: 15x5kg, 15x10kg, 20 pulse, 20 full range, 20 pulse, 20 full range x 5kg
Levering: 7lb sledge all ways. I’ve decided I like lying face levers, they seem harder than standing ones and offer a fuller ROM.
Finger walking.
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