|
|
Post by Paul Wood on Jun 16, 2008 9:34:58 GMT
13/6/08 Friday afternoon
Hyperextensions, crunch / knee tuck thingies
Sumo deadlift: 6x60kg, 5x100, 3x5x130
Nice and easy, form felt good.
Suitcase deadlift: 5x60, 3x70
Straddle deadlift: 4x80, 3x80
Bit all over the place as I was experimenting with thumb placement
Bench press: 5x50, 5x70, 4x90, 2x3x90
Hrumph, these felt tough, but it was 3 weeks since I last benched I suppose.
Floor press: 2x5x100, 4x100
Grippers: 10T, 10L8R#1.5, 5#1.5
Chins: 4x5, 4 alternating grips
Hanging leg raise: 10
Chest expander front pulls: 3x15
Formulator flex: 17x16kg (3x5+2x0.5)
Formulator ext: 15x6kg
Powerball: 11913 RH, 12125 LH
|
|
|
|
Post by Paul Wood on Jun 16, 2008 13:35:45 GMT
16/6/08 Monday lunchtime work gym
Press: 8x35kg, 5x50, 2x5x60
Squat: 8x60kg, 5x85, 3x5x105
Grippers: 8#1, 1#2, BBSE(n) miss 5mm, BBSM miss 3mm, 5x3#2 parallel reps, #2 OC
Row: 5x50kg, 5x60, 3x5x70
2HP: 4x3x55kg
EZ skullcrusher: 10x25, 10x40, 7x40
Ab roller: 15 from knees
Formulator flex: 10x12.5kg, 5x25, 2x25
Formulator ext: 10x5kg, 5x10, 3x10 + a few negs
Also did a few chins off the cable crossover machine spread throughout the session.
|
|
|
|
Post by Paul Wood on Jun 20, 2008 13:02:54 GMT
18/6/08 Wednesday evening
Hyperextensions, crunch / knee tuck thingies, broomstick twists, dumbell waving.
Sumo deadlift: 6x60kg, 5x100, 3x5x135
Suitcase deadlift: 5x60, 5x70
Straddle deadlift: 4.5x80, 3x80
Bench press: 8x50, 5x70, 5x90, 3x90, 4x90
Brought my grip in a fraction for the last set and felt better
Floor press: 5x100, 3x100, 5x100
Ditto
Grippers: 10T, 10#1.5, 7#1.5
Chins: 4x5, 4 alternating grips
Lying sledge levers to face, front lever tosses
Powerball
20/6/08 Friday lunchtime work gym
Tried to power clean, but a painful callous from the one hand deads put paid to that. Think it may be infected, ugh.
Front squat: 6x50kg, 3x5x70
Grippers: #1 x 23L, 25R (pr)
2HP: 5x3x45kg with towel
ss
EZ curl: 5x25kg, 5x40, 2x5x45
Wrapped my knee sleeves round the bar to save my hands, which gave it a spongy thick bar kind of feel.
Press ups: 35, 1st 5 fingertip
Standing cable abs: 30ish x 70kg, some with twist
DB Lunges: 2x12x30lbs
Instead of doing this, am tempted to do some sandbag work at home as I’ve made myself a nice 40kg sandbag.
|
|
|
|
Post by Paul Wood on Jun 23, 2008 13:36:17 GMT
23/6/08 Monday lunchtime work gym
Press: 8x35kg, 5x50, 3x5x60
Felt pretty easy today.
Squat: 8x60kg, 5x85, 3x5x108
Not exactly easy but went up fairly quick. Just trying to keep the form tight and stay back. I can lift more if I put more weight on my toes, but hopefully this way will be safer and give better long term gains.
Grippers: 8#1, 1#2, BBSM 2 x <1mm RH, possibly closed but not sure, LH 2 x miss 2mm
4x4#2 just outside parallel reps, not certain I got the last rep LH on the last 2 sets, #2 OC
Best BBSM attempts yet.
Row: 5x50kg, 5x60, 3x5x73
2HP: 2x3x48kg, 2x48, 1.5x48 with towel
Ab roller: 20 from knees
Decided to drop the skullcrushers as I think my triceps will get enough work from the pressing work I’m doing and want to make sure they can recover between sessions. Will do TTK and formulator tonight.
|
|
|
|
Post by Paul Wood on Jun 24, 2008 9:36:34 GMT
Later:
Some palm pinching up to 9kg
TTK “21s”: 3x7kg
Formulator flex: 10x15kg, 10x22 (2x10+2)
Formulator ext: 10x5kg, 7x9kg (5+4) and a few reverse curls.
|
|
|
|
Post by Paul Wood on Jun 25, 2008 8:52:33 GMT
24/6/08 Tuesday evening
Jogged a mile at a trot then another at a canter.
|
|
|
|
Post by Paul Wood on Jun 26, 2008 10:07:20 GMT
25/6/08 Wednesday evening
Hyperextensions, incline sit ups, dumbell waving.
Bench press: 8x50, 5x70, 3x5x90
No bother this time. Did bench first as there were 3 lots of people deadlifting!
Including two young lads lifting with awful form. Luckily there was an old ex powerlifter there who told them what's what.
Sumo deadlift: 6x60kg, 5x100, 3x5x140
Floor press: 2x5x100, 6x100
Grippers: 10T, 10R8L#1.5, 8#1.5
Chins: 5x5 alternating grips
Chest expander front pulls: 15, 20 slight downward angle
Lying sledge levers to face, front lever lifts
Powerball: 11919R, 12312L (pr)
|
|
|
|
Post by Paul Wood on Jun 30, 2008 9:03:28 GMT
27/6/08 Friday afternoon
Reverse bent 2 60d nails, finished off DO
Grippers: #1 x 23
With 40kg sandbag:
Clean & Press: 3x8
Squat: 2x15 (5 left shoulder, 5 right shoulder, 5 bear hug)
Hammer curl: 2x5
Powerball: 12449R(pr), dunno L
Got one of those doorway chinning bars and have been using that on and off all weekend and doing a bit of hand balancing.
|
|
|
|
Post by Paul Wood on Jun 30, 2008 12:57:14 GMT
30/6/08 Monday lunchtime work gym
Press: 8x35kg, 5x50, 3x5x63
Squat: 8x60kg, 5x85, 3x5x110
Grippers: 8#1, 1#2, BBSM x 1mm RH, x 1* (pr), LH 2 x miss 2-3mm
4x4#2 just outside parallel reps, #2 OC
*pretty sure I got it this time, was shaking a bit and felt it chattering. 5 mini reps?!
Row: 5x50kg, 5x60, 3x5x75
2HP: 4x3x48kg with towel
Ab roller: 20 from knees
|
|
|
|
Post by Paul Wood on Jul 1, 2008 14:04:11 GMT
Later:
TTK “21s”: 3x7.5kg
Formulator flex: 10x15kg, 5x25, 3x25 (2x10+5)
Formulator ext: 10x5kg, 8x9kg (5+4)
|
|
|
|
Post by Paul Wood on Jul 2, 2008 9:59:22 GMT
1/7/08 Tuesday evening Jogged a couple of laps round a lake, first in 8:30 then in 6:11. Measured it later on www.walkjogrun.co.uk at 0.9miles, so that equates to just under a 7 minute mile, or about 8.7mph. And these marathon runners go at nearly 13mph, for 2 hours  Will have to try get it under 6mins for a short term goal. |
|
|
|
Post by Paul Wood on Jul 7, 2008 13:00:50 GMT
3/7/08 Thursday evening
Hyperextensions, incline sit ups, dumbell waving.
Bench press: 8x50kg, 5x70, 2x5x92.5, 5x90
Slight spot last rep of last 2 sets
Sumo deadlift: 6x70kg, 5x110, 3x5x145
Managed to keep them all double overhand, was tough by the last set.
Floor press: 5x102.5kg
Bench press lock outs: 5x120kg, 2x122.5 ~3” ROM
Grippers: 10T, 12R10L#1.5, 7#1.5
Chins: 5,4*,5,5,4 alternating grips
* wide grip, ugh
DB side bends: 8x100lbs
More hyperextensions & incline sit ups
Calf raise: 25x300lbs
Chest expander front pulls: 2x20 slight downward angle
Powerball: 12335L (pr), 12425R
5/7/08 Saturday
Dodged the showers for an 8 mile walk in about 2:20.
Did the following at about 11pm:
Grippers: 5T, 3#1.5, dropset 2#2, 5#1.5, 10#1, 15T
Formulator flex: 22x16kg (3x5+2x0.5)
Formulator ext: 15x7kg (5+2)
7/7/08 Monday lunchtime work gym
Press: 8x40kg, 5x50, 5x65, 4x65, 5*x65
*last rep push press
Squat: 8x60kg, 5x85, 3x5x115
Grippers:
R: 8#1, 1#2, BBSM x 1*, narrow BBSE miss 5mm (bad set), 4x5#2 just outside parallel reps, #2 OC
L: 8#1, 1#2, BBSM 2 x miss 2mm, 3x5#2, 4#2 just outside parallel reps, #2 OC
*no doubt this time, very solid
Row: 5x50kg, 5x60, 3x5x77
2HP: 50kg x 3,2,2,1 with towel
Ab roller: 20 from knees
|
|
|
|
Post by Paul Wood on Jul 8, 2008 9:46:18 GMT
Later:
TTK “21s”: 3x7.5kg + 7
Formulator flex: 10x15kg, 25 x 5,4,3 (2x10+5)
Formulator ext: 10x5kg, 9kg x 8,5 (5+4)
|
|
|
|
Post by Paul Wood on Jul 10, 2008 8:54:11 GMT
9/7/08
Jogged a couple of laps round the same lake as last week (0.9miles) in the rain. Did 2nd lap in 5:40, went off pretty quick and was dying by halfway, but managed to keep up a decent pace.
|
|
|
|
Post by Paul Wood on Jul 11, 2008 11:47:43 GMT
10/7/08 Thursday evening
Incline sit ups, dumbell waving.
Sumo deadlift: 6x70kg, 5x110, 3x5x150
All double overhand, felt pretty solid.
Bench press: 6x60kg, 5x80, 2x5x92.5, 4x92.5
Grippers: T x 10, #1.5 x 12,8
Floor press: 102.5kg x 5,3,4
Chins: 5x5 alternating grips
Calf raise: 22x315lbs
Standing cable abs: 15x90lbs, 10x120
DB side bends: 8x100lbs
Chest expander front pulls: 15, 2x20
7lbs sledge lying face levers, front levers, tosses.
Powerball: 12229L, dunno R
|
|
Will have to try get it under 6mins for a short term goal.