|  Author | Topic: Mobsters diary continues... (Read 12,765 times) |
Steve Gardener
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« Reply #1035 on Oct 30, 2009, 1:46pm » | |
Friday
Now using my ouch, ouch, ouch walking style I popped into Asda (owned by Walmart for my Yank readers) and scooped up some more 2 for £3.00 Ben & Jerries (bargain) as part of my weekend binge and post event treat tomorrow (along with pizza and beer). That said I had to get customer services to refund me £3.00 as the self service till I used charged me £3.00. The usual full no deals price if a little under £4.00 a tub. I stopped and chatted with a bud, Abdul Patel, and discussed how much of a walk wreck we're both becoming in our old age (he's had an op on his bladder and my fellow father in law Jeff on his prostate... we're falling to bits LOL).
But as per... in spite of a late start... I got itchy feet and so it was off to the gym for the following:
Speed bench work
bar x 12 rep, 60-kilos x 8 reps, 100-kilos x 6 reps, 145-kilos x 6 x 1 rep with reps 4 and 5 paused on my chest.
LPD
Strong on this today. 70-kilos x 8 reps, 100-kilos x 8 repsd, 145-kilos x 3 x 8 reps (was gonna do 2 but as above felt good so did 3)
Low rows
2 handed: 60-kilos x 8 reps, 100-kilos x 8 reps, single handed: 65-kilos x 2 x 6 reps @
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Steve Gardener
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Gender: Male
Posts: 1,675
Location: Gloucester
Karma: 1 | | Re: Mobsters diary continues...
« Reply #1036 on Oct 31, 2009, 10:48pm » | |
Saturday
PM... as in 9.32pm or so. Just back from the 'Kingfishers Got Talent show' were I was a guest 'artiste' (on just before last years winner). Well what a shocker! It was amazingly professional. All 200 seats sold out, people standing down the sides, a full PA and professional lighting system... you get the picture. Combined with 3 local faces acting as Ozzy, Simon Cowell and Amanda Holden, 2 very good MC's and a little stage crew I was worried my 'put it together as you go along' plan was going to look absolutely rank. I need not have worried.
The 'talent' was very, very enjoyable. A great little rock band, a dance group, a Kate Bush impersonator, more dancers, more singers... all much better than whatever I'd imagined. I was due to go on before the youngster winner from last year (there was a youngsters winner and an adult winner) while the crowd voted for their favourite.
A quick word with the MC's about rolling the bell out and milking it as though it weighs a ton (was in fact a Baby Inch, a thick handled 53-kilo / 118lbs dumbbell), some background rock music and there help working the crowd... BOOM!! I rocked!!
I made sure to the get the crowd behind me with a 'wow, how good has it been thus far and you've all been great... don't let down cos I'll need your strength to get me through the act... he he' Baring in mind my back was aching even with painkillers right up to the walk on stage and then... nothing cos I was in the zone! I had the kids come to the front with a 'who wants a souvenir??!!' and bent a few nails to get them and the crowd going (usual ahhs for the kids he he), then broke (so much easier when the buzz and adrenalin is pumping) and tore 3 Argos Catalogs in twain. I then milked a one hand lift, either hand, of the dumbbell, then a clean pull to my chest and finally 'but only if you cheer loud enough' (much waving at crowd and me shouting like a stabbed bull 'C'MON!!!!!!!!!) I then pick it up, drop it and catch it in the same hand before it hits the ground, then switch hands (by throwing it across) and do the same with the left (also lets one side and the other of the audience see what you're doing). Huge cheer and me buzzing all night ha ha.
After wards I signed an autograph (on a portion of the catalog), bent loads more nails (inc one which made my palm bleed but that only made it seem harder - it also meant if I clapped the winners my hand got all bloody ha ha) and even posed for a photo or two with a special needs girl.
Gavin, one of the lads I coach, did me a huge favour of dropping off and picking up and taking back of the dumbbell etc. Cheers Gavin. All in all a good night and I think they liked it. As IFBB pro Lee Powell won it last year they must like zee muscle ha ha. Icing on the cake was a little gift back which include a bottle of Newcastle Brown which you know will not be touching the sides (as indeed the first Bitter already done did not ha ha). Pizza and Ben & Jerries will end the night nicely.
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Steve Gardener
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Karma: 1 | | Re: Mobsters diary continues...
« Reply #1037 on Nov 1, 2009, 12:55pm » | |
Sunday
2HP max day
Towel over: equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +70-kilos x 1 rep, +75-kilos x 1 rep (slight slippage so no towel this point forward), +80-kilos x 1 rep, +85-kilos x 6 x 1 reps. The small puncture wound in my hand from the show last night was sorry and a tiny bit weepy and I had a small skin tear at the base of the right thumb from rep 4 onwards.
I tried RT work but will save that for a volume day
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Steve Gardener
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Karma: 1 | | Re: Mobsters diary continues...
« Reply #1038 on Nov 2, 2009, 12:11pm » | |
Monday
Shoulders and arms at Gymnation. The walk of pain to the gym and back after is the hardest part. There was some discomfort training but the walk was the bit that had bite.
Seated Machine Press
1/2 stack x 8 reps, stack x 8 reps, +40-kilos x 6 reps, +80-kilos x 6 reps, +120-kilos x 6 reps, +130-kilos x 6 reps. Rather than go heavier with less reps I decided to do decent weight n reps. So next time will be 135-kilos x 6 or so.
Curls
C/Curl 10-kilos x 12 reps @, alt hammer curls 25-kilos x 7 reps @, 27.5-kilos x 7 reps @ and 30-kilos x 7 reps @ The small puncture wound from Sat night was weeping a tad.
TPD
used an old lat machine and did 100lbs x 8 reps, 130lbs x 8 reps, stack (150lbs) x 8 reps and +5-kilos x 8 reps. Machine is old n stiff (like me LOL) so is harder to use than some etc etc.
Alt grip one arm tricep pressdown (first half hand up, second half hand down). 30-kilos x 8/8 reps @ I'd forgotten how bitchin' this is. Ouch! But in a good way.
Bwt: 20st 12lbs (so 288 and not 292 as the scales are 4lbs out)
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Steve Gardener
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Posts: 1,675
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Karma: 1 | | Re: Mobsters diary continues...
« Reply #1039 on Nov 3, 2009, 3:32pm » | |
Tuesday
A late start due to errands and buying a TENs machine. I was leant one by my usual DHL courier and managed to lose the battery cover... after 3 hours!! Grrr
V/Gripper
B/H: L1 x 6 reps, L7 x 3 rep
L/H: L10 x 1 rep, L13 x N (slipped) then 6 x 1 reps
R/H: L13 x 1 rep, L15 x 1 rep, L16 x 1,1,1, VVN, 1, L13 (accident) and L16 x 2 x 1 reps.
In spite of distractions (pain and the small puncture wound on my left hand still putting me off), a good session. I used the TENs machine though out (lower back).
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Steve Gardener
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Karma: 1 | | Re: Mobsters diary continues...
« Reply #1040 on Nov 4, 2009, 1:32pm » | |
Wednesday
Chest n back day
CG Bench (Max)
bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 165-kilos x 5 x 1 reps
LPD
70-kilos x 8 reps, 100-kilos x 8 reps, 147.5-kilos x 2 x 8 reps
Low row
2/a 60-kilos x 8 reps, 100-kilos x 8 reps 1/a 65-kilos x 6, x 8 reps
Packing orders, coaching an Asian lad who wants to be a Marine Commando and Greg and Mike turned up well early for them as well. So took a little longer than it might have done.
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Steve Gardener
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Karma: 1 | | Re: Mobsters diary continues...
« Reply #1041 on Nov 5, 2009, 1:06pm » | |
Thursday
Back bad first thing and not helped by old man walking impression to the post office with some work related stuff early. But once rested I was ok so...
2HP volume session
Different towel or poor grip to begin with meant I dropped it on the max weight work. But, as with before, once fully warmed up it got better... loads better.
equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +72.5-kilos (94.2 total) x 1, 1, 1, 2, 3, 3, 5!
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Steve Gardener
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Karma: 1 | | Re: Mobsters diary continues...
« Reply #1042 on Nov 6, 2009, 11:33am » | |
Friday
You can tell when I've done ok on pinch cos if I work grippers the next day they are always a little off. Also a little peed of cos the would be wanna be Marine never arrived. If he had, but late, I would have sent him home.
T/Grippers
B/H: usual warm ups
L/H: BBE x VVN, TnG, N, VN, 1, VVN, VVN. Sore spot still a small bother.
R/H: BBSE x 1, 3.5 x 1, BBSE x 1, 1, VVN, 1, VVN, 1, 1, Better.
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Steve Gardener
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Karma: 1 | | Re: Mobsters diary continues...
« Reply #1043 on Nov 7, 2009, 12:10pm » | |
Saturday
Bench (speed)
bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 150-kilos x 1 (slowish),1 (good), 1 (slowish), 1 (ok), 1 (little slow), 1 (ok)
LPD
70-kilos x 8 reps, 110-kilos x 8 reps, 150-kilos x 2 x 6 reps
Low Row
2 handed: 60-kilos x 8 reps, 100-kilos x 8 reps,
1 handed: 65-kilos x 2 x 8 reps
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Steve Gardener
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Location: Gloucester
Karma: 1 | | Re: Mobsters diary continues...
« Reply #1044 on Nov 8, 2009, 12:32pm » | |
Sunday
Waited until after the wreath laying part of Remembrance Sunday TV service (a habit my mum got my brothers and I into).
2HP max day
towel on: equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +70-kilos x 1 rep,
towel off: +75-kilos x 1 rep, +80-kilos x 1, +85.5-kilos (107.2kg) x fail, back to +80-kilos x 1, 1 (poor - would have just about been ok in a comp - and skin at base of right thumb pulled), 1, 1 (shaking) back to +85-kilos x 1 (this time skin at base of left thumb ragged looking) and then 1 (just made it).
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Steve Gardener
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Karma: 1 | | Re: Mobsters diary continues...
« Reply #1045 on Nov 9, 2009, 12:00pm » | |
Monday
Shoulders n arms at GN
Seated Mch Press
was strong on these today
1/2 stack x 8 reps, stack x 8 reps, +40-kilos x 6 reps, +132.5-kilos x 6 reps, +160-kilos (all the machine will hold in 20's) x 6 reps (PB)
Curls
C/Curl
10-kilos @ x 12 reps @,
H/Curls
25-kilos x 8 reps @, 27.5-kilos x 8 reps @, 30-kilos x 8 reps @
TPD
stack x 8 reps, +20-kilos x 8 reps, +40-kilos x 8 reps, +55-kilos x 8 reps
Bwt (on GN scales) 291.5lbs so actual weight 287.5lbs (a half off)
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Steve Gardener
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Karma: 1 | | Re: Mobsters diary continues...
« Reply #1046 on Nov 11, 2009, 12:01pm » | |
Wednesday
Had to go to GN to pick up my latest copy of MD (left on Monday) and although I'm still doing an old man impression my back actually felt a little better. Indeed following training, which included some inversion boot work and a little stretching (for the first time in weeks) by back still feels right about 6-inches above my waist but as though it'll pop back soon. 
Observed 2 minutes silence - esp for the passing of the WW1 veterans Harry Patch (111), Claude Choules (108) and Henry Allingham (113!! Now that's an age!!)
V/Gripper
B/H: L1 x 6 reps, L7 x 3 reps. Right hand felt 'tight' or off. Left on.
L/H: L10 x 1 rep, L113+b x 3 x 1 reps. Upped to L14 x VVN, N, VVN, VN
R/H: L16+b x n, dropped back to L16 x 1, L14 x 1, L15 x 1, L16 x VVN (slipped a tad), 1*, VN, TnG.
Inversion boot hang
*1min and another after. Also stretched during v/gripper work.
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Steve Gardener
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Karma: 1 | | Re: Mobsters diary continues...
« Reply #1047 on Nov 12, 2009, 12:48pm » | |
Thursday
CG Bench (max)
Bit of a mind job going on here as it's very close to my max weight for multiple singles and once I get past the next max session I'm into new territory. I also realized at reps 3 and 4 that I wasn't touching my chest.
bar x 8 reps, 60-kilos x 8 reps, 100-kilos x 6 reps, 140-kilos x 1 rep, 167.5-kilos x 5 x 1 reps (No 1 good, 2 slow, 3 poor, 4 missed chest, 5 good)
LPD
70-kilos x 8 reps, 110-kilos x 8 reps, 150-kilos x 3 x 8 reps (good)
L/Row
2handed: 60-kilos x 8 reps, 100-kilos x 8 reps, 1handed: 67.5-kilos x 6 reps, stopped last one before I got started as my lower back decided that was a good time to spasm. Laid down until it passed, moved, spasmed some more, got up went home.
Bwt 288lbs
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Steve Gardener
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Posts: 1,675
Location: Gloucester
Karma: 1 | | Re: Mobsters diary continues...
« Reply #1048 on Nov 13, 2009, 12:19pm » | |
Friday
Did some coaching of the wanna-be Marine Commando, Naz, today. Poor boy puked towards the end yet it wasn't full on. I got him to do 2 of the recommended exercises and 1 of ours as a giant set. So, for example, 1 set of bodyweight squats, 1 set of overhand pullups and then 1 set of dumbbell swings. He did 5 in total using different ones every time. Took an hour.
2HP - volume
T/on: equ x 6 reps, +30-kilos x 3 reps, +50-kilos x 1 rep, +70-kilos x 1 rep, +73.5-kilos x 2, 2, towel off (was slipping a tad), 2, 3, 3, 3 reps. The weight was back heavy (70+2.5 back and 1 front)
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Steve Gardener
Administrator
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Joined: Jul 2006
Gender: Male
Posts: 1,675
Location: Gloucester
Karma: 1 | | Re: Mobsters diary continues...
« Reply #1049 on Nov 14, 2009, 11:46am » | |
Saturday
Same as before, the day following pinch... not so good. Esp in my right hand.
T/Grippers
B/H: Usual
L/H: BBE x VVN, TnG, VVN, N, VVN, VVN, VVN
R/H: BBE x 1, CoC 3.5 x 1, TnG, TnG, BBSE x VVN, VVN, VVN, 3.5 x 1
Bwt: 290.6lbs
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