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Post by Paul Wood on Mar 7, 2008 13:53:49 GMT
7/3/08 Friday lunchtime work gym
5 mins Elliptical
V-ups
Bench press: 12x30kg, 12x50, 12x70
CG pulldowns: 12x50kg, 12x70
Wide grip pulldowns behind neck: 12x50, 12x40
RT: 5x25kg + 5 t/l, R7x50 + 7 t/l, L5x50 + 8 t/l, 15x40kg + 15 t/l
Bench dip: 12, 12x12.5kg
ss
EZ curl: 12x25kg, 12x30
Wrist curl: 12x30kg, 12x50, 7x50
Formulator ext: 10x5kg, 9x8.5kg, 7x5kg
Pulley crunches: 12x70kg, 2x12x77.5
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Post by Paul Wood on Mar 10, 2008 17:04:12 GMT
8/3/08 Saturday afternoon - 7 mile walk in 2 hours, included going up 'The Cloud' near Congleton. Am doing the 40 mile Keswick to Barrow walk in May so better get training!
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Post by Paul Wood on Mar 11, 2008 10:05:23 GMT
10/3/08 Monday evening
Back down week, for legs at least. Good job, knees didn’t feel great.
Squats: 10x20kg, 5x50, 5x80, 3x3x100
Grippers: 8T, 5#1, 3#1.5, 3xBBSMx miss 2-3mm. Forgot chalk which didn’t help.
Negs: RB260N
OC: 2x1#2
Strap hold: #2x5kg got R but got a bit of little finger on the strap, missed L
RDL: 3x5x100kg
1 hand lift: 2x1x(50kg, 75, 100, 120, 140)
Hanging leg raise: 2x8
Seated calf raise: 3x12x40kg
Good mornings: 10x30kg, 2x10x40
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Post by Paul Wood on Mar 11, 2008 13:47:16 GMT
11/3/08 Tuesday lunchtime
5 mins Elliptical
CGBP: 12x25kg, 12x45, 12x60
DB rows: 12x45lbs, 2x12x45lbs + a couple of ankle weights.
Will bring a DB handle next time so I can go a bit heavier.
Seated DB press: 12x35lbs, 12x45, 10x45
2HP: Up to 3x0x75kg, dropped to 3x1x72kg in plates
Got a bit big for my boots there, although last attempt on 75 got some air.
DB skullcrushers: 12x30lbs, 8x30, 12x25
ss
Face pulls: 12x15kg, 12x25
Rear weaver lifts EZ curl bar: 2x1xbar, 1x0.5kg, 3x1x1kg
Front lever tosses with EZ curl bar, just inside collar.
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Post by Paul Wood on Mar 12, 2008 14:09:08 GMT
12/3/08 Wednesday lunchtime - 3 mile run.
Didn’t really feel like it but went anyway and glad I did - once it was over.
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Post by Paul Wood on Mar 14, 2008 13:32:32 GMT
13/3/08 Thursday evening
Hyperextensions, crunches.
DE box squats: 10x20kg, 8x2x70
Grippers: 8T, 5#1, 3#1.5, 1#2, 2xRB240Nx miss 3mm
Negs: 1#3, 1xRB260N
OC: 2x1#2,
Strap hold: #2x5kg got R, missed L
Semi sumo deadlifts: 8x70kg, 5x100, 3x3x130
Leg ext: 12x25kg, 12x40, 12x55
DB snatches: 8x60lbs, 3x77 just for fun really
Hyperextensions / side bends: 3x10
14/3/08 Friday lunchtime work gym
5 mins Elliptical
Bench press: 12x30kg, 12x55, 12x75
Overhand pulldowns: 12x40kg, 12x60, 10x70
RT: 5x25kg + 5 t/l, R10x50 + 4 t/l, L9.5x50 + 6 t/l, 10x45kg t/l
Regular felt stronger this time but wiped me out for the t/l work. Will keep same weight and try t/l first next time and see how that goes.
Bench dip: 12, 2x12x20kg
ss
EZ curl: 12x25kg, 12x35, 10x35
Wrist curl: 12x30kg, 11x50
Formulator ext: 10x5kg, 10x8.5kg
Ab roller from knees: 30
Press ups: 30
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Post by Paul Wood on Mar 18, 2008 9:51:57 GMT
17/3/08 Monday lunchtime - 3 mile walk, 45mins
Evening:
Hyperextensions, crunches
Squat: 8x20kg, 8x50, 5x90, 3x120, 2x5x90
Grippers: 8T, 5#1, 3#1.5, 1#2, #2.5 miss 2mm, BBSM miss 2mm
Negs: 1#3, 2x1xRB260N BFNs
OC: 1#2, 2x1x filed HG200
RDL: 4x5x90
Leg press calves: 15x90kg, 12x180, 12x230
1HL: 2x1x(50kg, 75, 100, 120), 1x140 losing a bit of skin so stopped.
Back has been a bit sore. The squats didn’t feel all that hard, but as soon as I go heavy my form starts to go. I don’t think there’s any point carrying on with low reps at the moment till I’ve worked it out, could be a case of taking a step back to move forward.
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Post by Paul Wood on Mar 18, 2008 13:45:47 GMT
18/3/08 Tuesday lunchtime work gym
5 mins Elliptical
CGBP: 12x30kg, 12x50, 12x65
DB rows: 12x45lbs, 2x12x26.7kg
Seated DB press: 12x30lbs, 2x12x45
2HP: Up to 2x0x75kg, 73kgx0, air, air, few holds with 53kg
DB skullcrushers: 12x25lbs, 11x30, 10x30
ss
Face pulls: 12x20kg, 2x12x35
Standing cable abs: 3x12x70kg
Wall slides: 2x10
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Post by Paul Wood on Mar 19, 2008 10:03:06 GMT
Later:
7lb sledge rear levers, lying face levers, front lever tosses.
Messed about with ISG a bit
TTK: 15x5kg, 15x9kg, 12x10kg
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Post by Paul Wood on Mar 19, 2008 13:49:27 GMT
19/3/08 Wednesday lunchtime - 3 mile run.
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Post by Paul Wood on Mar 20, 2008 14:43:08 GMT
20/3/08 Thursday lunchtime work gym
Condensed version of Thursday and Friday workouts, will be glad of an extra rest day after the last few weeks.
5 mins Elliptical
Squat: 2x10x50kg, 2x10x70
Emphasis on maintaining arch
Grippers: 10T, 5#1, 3#1.5, 1#2, 1pda262, 5R4L#2 just outside parallel reps, 11R9L#1.5 CCS reps inserting card each time.
Bench press: 12x40kg, 12x60, 12x80
Semi sumo deadlift: 10x50kg, 8x90, 3x110 again just trying to keep the arch solid
Overhand pulldown: 12x45kg, 12x60, 12x70
RT:10x25kg, R8x50 t/l, 7x50, L10x50 t/l, 8x50
Knuckle press ups: 30
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Post by Paul Wood on Mar 25, 2008 10:11:11 GMT
24/3/08 Monday evening
Bodyweight squats: 4x20
Grippers: 10T, 5#1, 3#1.5, 1#2, 1x filed HG250, BBSM miss 3mm, HG300 BFN’s, HG250 OC, 4#1.5 TNS
Band deadlifts, adduction, abduction with bullworker.
Bending: 3/16x6” reverse R and L, 7/32x6” reverse R and L, 2x60d reverse, 1st finished off DO, 7/32x6” DO, 7/32x6” reverse
Lunges
Good to finally take down a 60d, haven’t done any bending for a few weeks so the recent levering work must have paid off. As I expected, once I got it down to about 45o reverse it was easy to finish DO, just need to learn to start them off. Was also the first time I’ve managed the 7/32” stock DO though, so starting to get a bit more form there.
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Post by Paul Wood on Mar 25, 2008 13:34:57 GMT
25/3/08 Tuesday lunchtime work gym
5 mins Elliptical
CGBP: 12x30kg, 12x50, 8x70
DB rows: 12x45lbs, 2x12x31.7kg
Standing DB press: 12x30lbs, 9x45, 8x45
2HP: Up to 73kgx0, air, air, 71kgx1, 0.5, 1, 2x10s holds with 55kg
DB skullcrushers: 12x25lbs, 2x12x30
Face pulls: 12x25kg
Ab roller from knees: 20
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Post by Paul Wood on Mar 28, 2008 11:52:19 GMT
26/3/08 Wednesday lunchtime - played squash instead of running this week
27/3/08 Thursday afternoon
Hyperextensions, twisting incline sit ups
DE box squats: 10x20kg, 8x2x70
Grippers:
Right: 8T, 8#1, 3#1.5, 1#2, TNS filed HG250 miss 1mm, BBSM miss 3mm, HG300x5 BFNs
HG250 OC, 4#2 just outside parallel reps, 5#1.5 CCS reps, nowt left.
Left: Middle finger a bit sore so did last two finger reps and overcrushes on HG100, singles on T and negs on #1.
Semi sumo deadlifts: 5x70kg, 4x5x100
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Post by Paul Wood on Mar 31, 2008 9:43:51 GMT
28/3/08 Friday afternoon Hyperextensions, twisting incline sit ups, cable external rotations Bench press: 12x40kg, 12x62.5, 10x82.5 Pull ups: 4x5 Dips: 12 RT: 5x25kg + 5 t/l, R 7x50kg t/l + 7 regular, L 10x50kg t/l + 10 regular Dips: 12 Standing cable abs: 15x150lbs, 2x12x180 3” bar behind back wrist curls: 3x10x~50kg TTK: 15x5kg, 15x10kg, 20, 20 pulse, 10x5kg Formulator ext: 25x5kg Unusually sore in the chest and back the day after for some reason. Probably cos I had a skinfull Friday night then didn’t sleep too well  |
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