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Post by Steve Gardener on Nov 19, 2006 10:59:44 GMT
SundayWoken up at 6am by electric meter buzzer! I was at the gym by 09.20 and done by 10.20 In fact I felt a little nauseus at the end. I've also dropped poundage as part of a long term plan to get me to peak strength by May 20th or thereabouts. Warm up and stretch R/ThunderB/H: 45-kilos x 12 n/s reps L/H: 60-kilos x 12 n/s reps (no chalk) R/H: 75-kilos x 12 n/s reps (as above but had to reset hand 2x) Seated Press17.5-kilos e/s x 8 reps, 25-kilos e/s x 8 reps, x 6 reps Machine cable curls2/3 stack x 8 reps, stack x 8 reps, stack plus 5-kilos x 7 reps Dipsbwt x 8 reps, plus 10-kilos x 8 reps, plus 30-kilos x 8 reps Tricep Pressdownstack x 18 reps, x 8 reps - worked in with a guy and he did about 50lbs first set x 12 reps and then 65 or so second set. The look on his face when I stacked it for 18 reps on my first set was priceless 
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Post by Steve Gardener on Nov 20, 2006 17:49:37 GMT
Some DOMS in the triceps today and, as has been the case for a while, a slight nagging pain on occasion in my elbows (on waking for example).
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Post by Steve Gardener on Nov 21, 2006 11:03:33 GMT
Tuesday (kept thinking it was Wednesday for some reason)
Grippers x max
L/H: worked to negs with CoC 3 5 x 1 - then did 2 x 10 reps with CoC 1
R/H: worked to negs with CoC 4 3 x 1, 1 missed rep (pinkie came off) and 1 x 1 followed by 2 x 20 reps with HG200
R/W/Curls
25-kilos x 12 reps, 20-kilos x 12 reps, 15-kilos x 17 reps
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Post by Steve Gardener on Nov 23, 2006 12:23:27 GMT
Thursday
Changed plan slightly so I could work out at Gymnation (swapped 54mm for 70mm on 2HP). The guys etc were talking way too much and I had it in my head to train my hardest for next years competition. Note to self: remeber to take 1 x 80% WPC and 1 x CEE to gym for one of the lads
R/Thunder (n/h only)
B/H: 45-kilos x 6 reps
L/H: 61.25-kilos x 12 reps (a little chalk)
R/H: 76.25-kilos x 12 reps (a little chalk)
2HP
43.6-kilos x 6 n/s reps, 73.6-kilos x 20 x 1 reps (the last 10+ were focused due to needing to faze out usual BS going on - as fun as it is it can be distracting)
1HP Negs
B/H: 30-kilos plus 2.5kg (ish) solid 8-10" bar
L/H: 31.25-kilos x 3
R/H: was feeling my way to correct working poundage so...
32.5, 33.75, 35, 36.25 and finally 37.5 (plus bar etc etc) all x 3 x 1 reps
BWT 19st 3.5lbs (post workout pre drink)
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Post by Steve Gardener on Nov 25, 2006 12:09:21 GMT
Saturday
Back was stiff (probably from Thursdays work) so I took extra care to stretch and warm up.
Leg Press
0 x 12 reps one leg at a time, 120-kilos x 8 deep reps, 240-kilos x 8 deep reps, 460-kilos x 8 good but not deep reps
Pullover
10p x 8 reps, 18p x 8 reps, stack + 10-kilos x 8 reps
C G Bench
20-kilos a side x 8 reps, 40-kilos a side x 6 reps, 55-kilos a side x 5 x 1 reps (only last one iffy)
W/Roller
A/C/W: 40-kilos x 3 x 1 reps, 60-kilos x 3 x 1 reps, 101.25-kilos x 2 x 1 (controlled both ways on second rep only)
C/W: 62.5-kilos x 2 x 1 reps.
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Post by Steve Gardener on Nov 27, 2006 14:05:12 GMT
Monday
2HP @ 70mm
equ x 6 reps, plus 20-kilos (63.6-kilos) x 3 reps, then (as per plan) added 1.25-kilos to the last weight so did 74.85-kilos x 20 x 1 reps
Partial deadlifts
3p a side x 3 reps, 5p a side x 3 reps, 7p a side x 1 rep and then 9p a side x 2 x 1. It was meant to be for time but my hands were fried. I managed 5 seconds on the first one and just a pick up and down on the second.
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Post by Steve Gardener on Nov 29, 2006 13:53:37 GMT
Wednesday
Grippers - volume work
warmed up then:
L/H: HG300 x 16 x 1 reps
R/H: BBE x 16 x 1 reps (noticed I was more or less 1mm off most closes - strange)
Wrist curls
Reverse
20-kilos x 3 x 15 reps
Forward
30-kilos x 3 x 15 reps (easy)
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Post by Steve Gardener on Dec 1, 2006 12:07:32 GMT
Friday
felt iffy and back is off in spite (and I mean in SPITE) of the osteo work I had Tuesday - how annoying is that. It felt better before I had the tune up - grrr
R/Thunder
strong today
B/H: 45-kilos x 12 reps
L/H: 61.25-kilos x 12 reps
R/H: 76.25-kilos x 12 reps
Seated Press
17.5-kilos x 8 reps, 26.25-kilos x 8 reps, x 7 reps
Cable curls
3/4 stack x 8 reps, stack x 8 reps, stack plus 6.25-kilos x 8 reps
Dips
bwt x 8 reps, plus 10-kilos x 8 reps, plus 31.25-kilos 8 reps
Tricep Pressdown
stack (105) x 8 reps, plus 10-kilos x 8 reps, plus 15-kilos x 8 reps, plus 20-kilos x 7 reps
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Post by Steve Gardener on Dec 3, 2006 10:47:28 GMT
Sunday
and some of us are just back from their morning workout ya lazy bums ha ha
Grippers x strength
usual warm ups then
L/H: to CoC 3 negs 6 x 1
R/H: to CoC 4 negs 6 x 1
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Post by Steve Gardener on Dec 5, 2006 12:23:33 GMT
Tuesday
Arrived late due to business commitments and got cracking - seemed to help.
2HP @ 70mm
equ (43.6) x 6 reps, plus 20-kilo (63.6) x 6 reps, plus 12.5-kilos (76.10) x 20 reps (mostly 3 reps at a pop with one quick go of 4 which took me to 19 - basically it felt so light singles would have been way too easy).
R/Thunder
B/H: 45-kilos x 12 reps each
L/H: 62.5-kilos x 12 reps - n/s and easy
R/H: 77.5-kilos x 12 reps - needed to reset hands a few times but otherwise easy. NB: weights is plate weight only and doesn't include equipment.
BWT: 19st 4lbs
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Post by Steve Gardener on Dec 7, 2006 12:15:38 GMT
Thursday
Leg Press
0-kilos x 12 reps per leg (all sets thereafter are two-legged), 120-kilos x 8 reps, 240-kilos x 8 reps, 470-kilos x 8 reps
Pullover
10p x 8 reps, 18p x 8 reps, stack plus 11.25-kilos x 8 reps
C G Bench
20-kilos e/s x 8 reps, 40-kilos e/s x 6 reps, 56.25-kilos e/s x 4 x 1 reps
W/Roller
A/C/W: 40-kilos x 3 x 1 reps, 60-kilos x 3 x 1 reps, 101.25-kilos x 3 x 1 reps (only first controlled back down)
C/W: couldn't do any - hands were fried.
Bwt: 19st 4.5-5lbs (scale fluctuated between two figures)
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Post by Steve Gardener on Dec 9, 2006 11:49:11 GMT
Saturday
V-bar
B/H: 60-kilos x 1 rep, 75-kilos x 1 rep, 90-kilos x 1 rep, 105-kilos x 1 rep, 120-kilos x 12 x 1 reps. All good and using 15-kilo plates I was pulling the weight up to my knees with only 2 lowish.
2HP @ 70mm
equ (43.6) x 6 reps, 63.6-kilos x 6 reps, 77.5-kilos x 20 x 1 reps (inc 2 x 2 and 1 x 3 just before last single)
1 H/D/L
done between reps on the 2HP and just to test what I can do
B/H: 60-kilos x 1 rep, 80-kilos x 1 rep and 100-kilos x 1 rep
L/H: stopped at 100-kilos R/H: 120-kilos x 1 done.
Bwt: 19st 4.5lbs (dead on)
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Post by Steve Gardener on Dec 11, 2006 12:33:43 GMT
Monday
A little tired due to very early start etc etc yesterday and I wasn't even lifting (or helping out - which was nice).
Grippers - volume
left middle finger first knuckle feels bruised so hands took time to warm up. I may need to do some work with BOTH an HG300 and then RB240ip (which I wanted to start with but it was a little too much).
L/H: HG300 x 17 x 1 reps
R/H: BBE x 17 x 1 (all good this time) reps
T/T/W/C
took some setting up. I used the blue rack, a bench, 4 plates and a slight incline to get it just so.
60-kilos (inc O/bar) x 5 x 1 reps, 70-kilos x 5 x 1 reps, 75-kilos x 5 x 1 reps, 77.5-kilos x 5 x 1 reps, 80-kilos x 5 x 1 reps, 82.5-kilos x 5 x 1 reps (just)
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Post by Steve Gardener on Dec 12, 2006 14:01:06 GMT
Just downloaded some very simple software which enables me to countdown the days to my next compeition:
157 days and counting...
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Post by Steve Gardener on Dec 13, 2006 11:32:16 GMT
156...
Wednesday
*Not much energy today and the press, as per when ''off'', was ALL hard work. This pissed me off no end.
R/Thunder
B/H: 45-kilos x 12 reps
L/H: 62.5-kilos x 12 reps
R/H: 77.5-kilos x 12 reps
Seated Press
15-kilos e/s x 8 reps, 27.5-kilos e/s x 8 reps, x 6 reps, x 1 rep*
Cable Curls
10p x 8 reps, stack x 8 reps, stack plus 7.5-kilos x 6 reps
Dips
bwt x 8 reps, plus 10-kilos x 8 reps, plus 31.25-kilos x 8 reps
Tricep Pressdown
stack (105lbs) x 8 reps, plus 20-kilos x 8 reps, plus 25-kilos x 7 reps, stack x 8 reps
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