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Post by Steve Gardener on Jun 29, 2011 12:35:49 GMT
Wednesday
Tim, Seb and Glen in.
2HP
Nice. worked to +80-kilos x 4 x 1 reps all stiff legged.
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Post by Steve Gardener on Jun 30, 2011 12:25:39 GMT
ThursdayLegs Jacek and Mike S in. Too busy chatting with Mike so late back but slow pace on legs made for a half decent workout Leg Pressto 554-kilos x 12 reps on 4" set up (see previous entries for explanation) Leg Extto 125-kilos x 12 reps Leg Curlto piddling cos talking too much 
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Post by Steve Gardener on Jul 1, 2011 11:05:01 GMT
Friday
Usually rest day but trained in lieu of Saturday as I have viewings.
RT
B/H: 45-kilos x 6 reps, 75-kilos x 3 reps, 90-kilos x 1 rep, 105-kilos x 1 rep
L/H: 110-kilos x 4 x 1 reps
R/H: 112.5-kilos x 4 x 1 reps
As per weight does not inc set up.
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Post by Steve Gardener on Jul 4, 2011 10:52:21 GMT
Sunday
Penny Pinch
B/H: +5-kilos x 6 reps, +7.5-kilos x 3 reps,
L/H: +8.75-kilos and a clip x 1, F, 1, F, F all over the place
R/H: +10-kilos x 2 clips (approx 1/2 kilo) x 6 x 1 reps all solid
W/Roller
Worked this with Nev
+60-kilos x 3 x 1 reps - ouch!
Monday
Did my first session of benching since injuring my right shoulder in December. Nev worked in and we kept the reps relatively high. I was, naturally, very careful not to irritate the old injury and was forced to keep my elbows tucked in very tight to the sides of my chest.
CG Bench Press
bar x 20 reps, 30-kilos x 15 reps, 40-kilos x 12 reps, 50-kilos x 12 reps, 60-kilos x 2 x 12 reps.
2HP
worked to +81-kilos (103) x 4 x 1 reps. Stiff legged as before
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Post by Steve Gardener on Jul 6, 2011 11:14:14 GMT
Wednesday
AM: Nev, Tim and Glen in.
RT
B/H: 45-kilos x 6 reps @, 75-kilos x 3 reps @, 90-kilos x 1 rep @, 105-kilos x 1 rep @
L/H: 110-kilos x 6 x 1 reps
R/H: 112.5-kilos x 6 x 1 reps
Can't believe the Euro's rolled over again. Won another £2.60... me wanna £166m!!
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Post by Steve Gardener on Jul 7, 2011 11:53:18 GMT
Thursday
V/Gripper
B/H: 1/1 x 6 reps @, 2/2 x 3 reps @, 3/3 x 1 rep @, 4/4 x 1 rep @, 5/5 x 1 rep @,
L/H: 5/6 x 1, 1, 1, VVN, 1, 1, 1 6/6 x N
R/H: 6/6 x 6 x 1 reps, 7/6 x VN
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Post by Steve Gardener on Jul 8, 2011 11:50:25 GMT
Friday
Shoulder n arms
Viking Press
frame x 8 reps, +20-kilos x 6 reps, +50-kilos x 5 reps
Dumbbell Curls / EZ Bar
10+kilos x 8 reps, 20+kilos x 8 reps, 37.5+kilos x all over the place due to loading issues. Did EZ bar curls (hard on in side of elbows) +20-kilos x 8 reps, +30-kilos x 8 reps
TPD
50-kilos x 8 reps, 70-kilos x 8 reps, 91.25-kilos x 6 (3+3), pump sets 40-kilos x 20 reps and 30 reps (burn)
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Post by Steve Gardener on Jul 10, 2011 12:24:30 GMT
Saturday
Rest
Sunday
Penny Pinch
B/H: 5-kilos x 6 reps, 7.5-kilos x 3 reps
L/H: 8.75-kilos x 6 x 1 reps (nice)
R/H: 11.25-kilos x 6 x 1 reps
W/Roller
65-kilos x 3 reps both ways. All a/c/w reps were BRUTAL! and the others weren't easy.
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Post by Steve Gardener on Jul 12, 2011 11:44:42 GMT
Monday
CG Bench Press
bar x 20 reps, 40-kilos x 15 reps, 55-kilos x 12 reps, 65-kilos x 2 x 12 reps Mildly sore at time and little or nothing today (Tuesday).
2HP
may have suffered due to 1) interruption by Asda food delivery* and 2) w/roller work yesterday. Hands were cramping up after that and after this. Thumb pad etc.
to +82-kilos x 1, 1, *F, F, F.
Tuesday
Legs
Leg Press
120-kilos x 20 reps (6), 294-kilos x 20 reps (6), 454-kilos x 15 reps (6), 564-kilos x 12 reps (4)
Leg Ext
70-kilos x 20 reps (ouch!), 90-kilos x 15 reps (etc) and 135-kilos x 12 reps d/d
Leg Curl
15-kilos x 20 reps, 25-kilos x 15 reps, 35-kilos x 12 reps d/d
Appt at 1320 with a potential short let tenant as I suspect house sale will drag.
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Post by Steve Gardener on Jul 13, 2011 12:02:21 GMT
Wednesday
RT work.
Left hand struggling.
B/H: +45-kilos x 6 reps @, +75-kilos x 3 reps @, +90-kilos x 1 rep @, +105-kilos x 1 rep @.
R/H: +111.25-kilos x 1,1,1/2, F, F
L/H: +112.50-kilos x 4 x 1 reps
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Post by Steve Gardener on Jul 14, 2011 12:11:49 GMT
Thursday
V/Gripper work
B/H: 1/1 x 6 reps @, 2/2 x 3 reps @, 3/3 x 1 rep @, 4/4 x 1 rep @, 5/5 x 1 rep @
L/H: 6/6* x VN, VVN, VN, 1 (good set), F dropped to 5/5* x 3, 2 reps
R/H: 6/7* x TnG, 1, TnG, 1, VVN (poor set), F, dropped to 5/5* x 2 x 3 reps
Checked via David's site to see what levels I was doing. See notes. 5/5 is level 15 using, as I was, the gold spring. 6/6 is level 18 and 6/7 is level 19
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Post by Steve Gardener on Jul 16, 2011 18:32:06 GMT
Friday
Chilled / rest day
Saturday
Big crowd in. Lots going on. Had to show a friend of a friend the door. One beer too many and he's 'I wanna lift' and I'm 'no'. The crowd of guys may have raised the tension a tad. Original friend embarrassed. Because of what we do and how often we do it outside guys with some spare testosterone think they can have a go. Not for free and not without potential injury. I've said on more than one occasion they should see the yard as my front room. The door may be house open but that doesn't mean every ones welcome to make themselves at home. I'd be the same with theirs. Ditto the gym.
Back
Nev and Jason jibbing me cos Jason rarely sees me do big ass non-grip weights. Hard workout.
Chins
Bwt x 8 reps, +5-kilos x 8 hard reps, +7.5-kilos x 6 hard reps.
LPD
110-kilos x 8 reps, 152.5-kilos x 6 reps
Low Rows
110-kilos x 8 reps, 150-kilos x 6 reps
T/B/D/O/D/L
some with Nev, lighter sets thumbless
bar x 6 reps, 70-kilos x 6 reps 110-kilos x 3 reps, 140-kilos x 3 reps, 165-kilos x 2 x 3 reps. Last 2 of set 2 ugly as hell as it was nigh on impossible for me to push my hips through
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Post by Steve Gardener on Jul 17, 2011 10:56:55 GMT
Sunday
Penny Pinch
B/H: +5-kilos x 6 reps @, +7.5-kilos x 3 reps @
L/H: +8.75-kilos+clip x 5 x 1 reps
R/H: +11.25-kilos+clip x 1. F, F, dropped to 11.25 only x 1, F, F
W/Roller
+65-kilos x 3 x 1 reps e/w and 1 a/c/w. All c/w were HARD!
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Post by Steve Gardener on Jul 29, 2011 8:58:39 GMT
Wednesday
V/Gripper
Thursday
Leg work. Morning after (ie: today is Friday) and my legs are o-u-c-h...
Leg Press
to 654-kilos x 15 reps usual format
Leg Ext
to 145-kilos (stack) x 12 hard reps
Leg Curl
to 35-kilos x 2 x 10 reps.
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Post by Steve Gardener on Aug 1, 2011 11:53:59 GMT
Saturday
Penny Pinch
Hit n miss
B/H:
L/H: +8.75kg x 4 x 1 reps
R/H: +11.25kg x F, 1, 1, F
W/Roller
65kg x 4 x 1 reps c/w and 50kg x 4 x 1 reps a/c/w
Sunday
Chins
to +10kg x 5 reps hard.
LPD
to 152.5kg x 8 loose reps
L/Rows
to a miserable 150kg x 4 reps
T/B/D/O/D/L
to 167.5kg x 2 x 3 reps (hard)
Monday
R/Thunder
B/H: 60kg x 6 reps @, 75kg x 1 rep @, 90kg x 1 rep @, 100kg x 1 rep @
L/H: 100kg x 1 rep (so 2 total), 105kg x 1 rep, 107.5kg x 4 x 1 reps
R/H: as above, again as above then 110kg x 1 rep, 112.5kg x 4 x 1 reps
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