Mobsters diary continues...

[Steve Gardener]

Monday
Trained w/roller with Malcolm. What a freaking pump and how shagged was I for the exercises after? Very!!

3" W/roller
A/C/W: 40-kilos x 3 reps, 60-kilos x 3 x 1 reps, 77.5-kilos x 3 x 1 tough reps
C/W: 50-kilos x 3 x 1 reps

Pullover machine (Alf using rack I wanted)
12p x 8 reps, 18p x 8 reps, stack plus 21.5-kilos x 8 reps

S/A Pulldown
stack (105) x 8 reps, stack plus 16.25-kilos x 8 reps

C/G Bench
20-kilos a side x 8 reps, 40-kilos a side x 6 reps, 68.75-kilos x 3 x 1 reps

Bwt 20st 1lb

[tat70]

Steve where did you get your 3" wrist roller from ?

[Steve Gardener]

www.fatbastardbarbell.com It was part of the prize package for the GGC 2004 where I came 4th.

[tat70]

It just come up as a body jewelery sight.
Could you post an upclose pic so i can try
& make 1 please.

[Steve Gardener]

www.fatbastardbarbellco.com/WRISTROLLERS.html is the page and below is their pic.



Its tubular steel with a thin matt paint job. A simple high strength cord knotted through and a half decent carabina to lock onto a loading pin.

[Steve Gardener]

Wednesday am
Squat
my god it was shit. Again no stress for the legs but my lower back was aching before I started and I was aware of it all the way though.
20-kilos a side x 8 reps, 37.5-kilos a side x 2 x 8 reps

V-bar
I used a 10lb 1" holed plate instead of the smaller 2.5-kilo disc and neglected to bring a towel. Also some silly shits accidently stepped on my chalk so it was more powder than block
60-kilos x 3 reps, 80-kilos x 3 reps, 100-kilos x 1 rep, 120-kilos x 1 rep, 135-kilos x 0 reps, 120-kilos x 6 x 1 reps (total weight actually 128.18-kilos)

Two hand pinch @ 70mm
equ x 6 reps, plus 20-kilos x 3 reps, plus 30-kilos x 3 reps, plus 40-kilos (83.6-kilos) x 2 x 1 and 1 attempt

[Steve Gardener]

Friday
R/Thunder (n/h)
B/H: 40-kilos x 3 reps, 60-kilos x 3 reps, 70-kilos x 3 reps
L/H: 75-kilos x 1, x 1, x 1, x 3, x 1, x1, x1 (9 in all)
R/H: 77.5-kilos x 10 x 1 reps
Feeling my way through and will work out a new routine soon.

Seated press
20-kilos a side x 8 reps, 30-kilos a side x 6 reps, 40-kilos a side x 4 x 1 reps

Preacher machine curls
Tried 2 handed but position irritated elbows and so went to 1 handed.
Worked to 7 plates 2 x 8 reps

Skull Crushers on e-z bar
15-kilos a side x 12 reps, 20-kilos a side x 2 x 8 reps and then a few close grip bench (triceps burned ha ha)

Tricep pressdown with rope handles
stack (105) x 2 x 12 reps - burned

Bwt 20st 1lbs

[Steve Gardener]

Saturday
I did some work - showing off over at the unit and it could easily count as a workout. It actually made my back feel a lot better.

Sunday
Two hand pinch @ 54mm
63-kilos x 6 reps, 73-kilos x 1 rep, 78-kilos x 1 rep, 83-kilos x 1 rep, 85.5-kilos x 1 rep, 86.75-kilos x 6 x 1 reps and I felt like I could do more.

R/Thunder (n/h)
B/H: 60-kilos x 1 rep, 70-kilos x 1 rep, 75-kilos x 1 rep
L/H: 75-kilos x 6 reps
R/H: 80-kilos x 10 reps, 80-kilos x 6 or 7 reps

[Steve Gardener]

Monday
Pullover machine
12p x 8 reps, 18p x 8 reps, stack plus 21.25-kilos x 8 reps

CG Bench
20-kilos a side x 8 reps, 40-kilos a side x 6 reps, then iffy due to back - tried 70-kilos a side and just lowered it to pins, then 60-kilos a side x 1 reps, 62.5-kilos a side x 1 rep, 65-kilos a side x 1 rep
First two sets were done with feet up as not even arching but putting the feet on the floor felt like too much.

3" W/Roller
A/C/W: 40-kilos x 3 x 1 reps, 60-kilos x 3 x 1 rep, 80-kilos x 1 then dropped as Malcolm could not budge it ha ha to 78.75-kilos x 2 x 1 reps
C/W: 51.25-kilos x 3 x 1 too easy reps
Done last due to unbelievable pain and pump last time

BWT just under 20st

[Steve Gardener]

Strange, strange day today. For the last few days my back has been getting progressively more and more stiff. This morningh I was up early and took 600mg of Ibuprofen and then the same before leaving the house. Warming up at the gym was ok but I couldn't stretch my hamstrings etc for toffee. But see what happened below...

Wednesday
V-Bar
B/H: with towel 60-kilos x 3 reps, 80-kilos x 3 reps, 100-kilos x 1, sans towel, 120-kilos x 1 followed by 10lb plate added (total 287.5lbs incs 2.5-kilo plate as stopper on bottom) x 6 x 1 with B/H but 'hand down' technique.

2HP
So far so good.
Equ (43.6-kilos) x 6 reps, plus 20-kilos (63.6-kilos) x 3 reps, plus 30-kilos (73.6-kilos) x 1, plus 40-kilos (83.6-kilos) x 3 x 1 PB. But so fucking easy so I added 2.5-kilos for 86.1-kilos x 1 very easy PB rep. So I added another 2.5-kilos for 88.6-kilos x an easy rep then I added another 2.5-kilos for 91.10-kilos x 1 easy rep, so I added another 2.5-kilos for 93.6-kilos and kept on going until I missed at 100.5-kilos. My best turned out to be 98.6-kilos.

Now my previous in gym best on a 54mm Euro set up was 90-91-kilos and in competition I have just exceeded 84.5-kilos. I had planned on hitting 87-kilos at the British in May but didn't need to to win so didn't. Recently I had hit a high of 86.25-kilos for 6 singles then it dropped to a very strange struggle with 81 or so kilos. Today, aching back n' all I so nearly got 100.5-kilos - I didn't question it I just rode the wave and got what I got. I must have checked and doubled checked the weight each time I did a new PB 2 or three times and even got guys over to witness what I was doing.

I've just checked the all-time figures and my official 84.5 is at No 23. Today I would have been in 6th place had I done that in competition. And NO FUCKING CAMERA!!

Bodyweight way down at 19st 8lbs 8oz.

[cougarman]

Nice work Steve looks like Dunk and Nick have made you pull your finger out.

[Steve Gardener]

Looks like it without me even thinking that much (conciously anyway) about it.

Wednesday pm
Grippers
worked to
L/H: 6 x1 assisted attempts at a CoC 3
R/H: BBSE x 1, then 5 x 1 assisted closes.

Watched the guys deadlifting etc and then TT had a go at the 2HP and so I did my second session (in spite of my old man back) and worked to 96!! kilos - second time and still amazing for me.

[Steve Gardener]

Friday
Pratically my last day of anything before the fire engine pull and then a weeks rest (if I last that long before going stir crazy). My back is, as it has been, playing up but 600mg of the usual and I managed to get through the work out with my RT (n/h) back on form.

R/Thunder
B/H: 40-kilos x 3 reps, 60-kilos x 3 reps
L/H: 72.5-kilos x 3 reps, 75-kilos x 3 reps, 77.5-kilos x 3 reps, 80-kilos x 3 x 1 reps
R/H: 80-kilos x 3 reps, 85-kilos x 3 reps, 90-kilos x 3 x 1 reps

Seated press
20-kilos a side x 8 reps, 30-kilos a side x 6 reps, 40-kilos a side x 4 x 1 reps

Preacher machine curl - one arm at a time
B/H: 4p x 12 reps, 7p x 8 reps, 8p x 2 x 10 reps (nice pump)

Skull crushers
15-kilos e/s x 8 reps, 20-kilos e/s x 2 x 10 reps

Tricep pressdown rope handle
Stack (105) x 2 x 1o reps

Arms pumped at 19.5-inches and forearms cold at 16 and a tad over.

Bwt: 19st 9lbs 8oz

[Steve Gardener]

Wednesday
Took photos from the weekend to the gym and also the kit for doing w/roller. It was agony, agony, agony.

W/Roller
ACW: 40-kilos x 3 x 1 reps, 60-kilos x 3 x 1 reps, 80-kilos x 3 x 1 reps
CW: 55-kilos x 3 x 1 reps

I was in PAIN!. Even now it hurts a little.

I tried pinching but my back was not having it and so I stopped at 63-kilos.

[Steve Gardener]

Friday
back felt a lot better once I warmed up (5 mins on machine) so did a light machine only workout

Press
1/2 stack x 8 reps, 3/4 stack x 8 reps, stack x 8 reps

Preacher Curl
5p x 12 reps, 8p x 12 reps, 10p x 8 reps (all one arm at a time). Some poor bugger couldn't even do half that (it's only 38kilos) with 2 arms

Machine Press (ie: seated dip)
1/2 stack (50-kilos) x 12 reps, 3/4 stack (75) x 12 reps, stack (100) x 8 sloppy reps (arse kept coming off seat) so I then did bwt dips (19st 8lbs today) x 8 reps

Chatted and then decided to work in with Malcolm on rope handle tricep pressdown. However, as I was now cooled down joints ached ha ha
stack x 12 reps, stack x 12 reps, stack plus 10-kilos x 12 reps and got bored.