Dunkster

[doubleenderxxl]

admin said:

Forums yes but perhaps a tub of protein on the left. Still not sure why it's in Dunk's log though...??

Maybe he requested it, shithouse LOL

[dunkster]

Been off work ill for two days with a mixture of stomach and flu like problems so won't be training tonight, need to try and sleep it off as losing two days pay again is a fuckin nightmare that i need to try and sort out.

[doubleenderxxl]

FFS, it'll be the fault of 'the shitman' or whichever scumfuck they have sent you to deal with, not good

They need to issue you with some free anitbiotics, or a tazer LOL

[Steve Gardener]

dunkster said:

Been off work ill for two days with a mixture of stomach and flu like problems so won't be training tonight, need to try and sleep it off as losing two days pay again is a fuckin nightmare that i need to try and sort out.

See my log as well - feeling rough too.

[dunkster]

Just got back from a shite day at work absolutley fucked so if it's alright with you Steve I'll be up tomorrow night to train as I need to seriously cool down before I lose the plot. I'll get the results done as soon as I can.

[dunkster]

Tuesday

Popped up the unit but no answer at Steve's, I presumed he must of crashed out after the unloading shinanigans so I went home and did some grippers.

Grippers

R/H #3 9x1
L/H #2.5 9x1

Set these wider than parallel, getting wider each sesssion aiming for that ccs as I want to get certed this year. Energy levels still really low which is coming on 2 weeks now and is starting to get on my tits.

[dunkster]

Thursday

Still feeling depleted but seeing the docs on Monday to sort it out but went up the Whey to bask in the ambience and had a play with Nick's new toys.

53kg baby inch

10x1 each hand full reps with lots of partials in between.

Made numerous attempts on the Inch and 42.4 lb blob but not there yet. But well impressed by Steve and Loz's lifts on both these even though the Inch is just a warm up to Steve

[dunkster]

Monday

Bench Press

20kgx12
60kgx3
80kgx3
100kgx3
105kgx3
110kgx3
115kgx2
115kgx1
110kgx3
110kgx3

Dumbell bent rows

42.5kgx4x10

Tricep extensions EZ bar

35kgx10
45kgx8x3

Shoulder side lateral with 10kg plate

4x10

Bicep curls EZ bar

35x8
45x8x3

Also did a couple of lifts with baby inch and a couple of assisted partial with the inch(using two fingers on globe to stop rotation).

[dunkster]

Tuesday


Got a nice ache in my back from the lat work yesterday. Great to have an ache from training my back and not pain this could be the start of a return to something good. Went for some light deads tonight to prepare for Thursday when I'm gonna try and hit em hard!

Deadlift (light speed work)

55kgx5
75kgx5
95kgx5
105kgx5x4

Side Bends

20kgx10x5

Neck Harness Curls

10kgx10
15kgx8x4

Tried some grippers again but for some reason still no go so did some partials on my inch with my '2 finger stop rotation assist'.

[bigloz]

hi mate, could you post the vid of me doing the inch when you get a chance?thanks mate.

Loz

[dunkster]

Thursday

18" Deadlift

60kgx10
100kgx3
140kgx3
180kgx3
220kgx1
240kgx1
260kgx1 PB
270kgxfail

Shoulder push press

20kgx10
40kgx8
60kgx5
70kgx3
92.5kgx3
105kgxfxf
100kgxf
95kgx2
75kgx6

Still not back in the groove on these yet but once I am then I'll be blasting it

Grippers

Warm ups

R/H #3 1,1,1, wider than mm set
CCS#3 vn,vn,vn,vn,vn
CCS#2.5 1,1,1,1,1,1,1,1,

L/H #2.5 1,1,1 wider than mm set
CCS#2.5 vn,vn,vvn,vn,vn
CCS#2 1,1,1

Inch dumbbell 2 finger assist
B/H 1,1,1,1

Baby Inch
B/H 1,1,1,1,1,1,1,1/2

Curls

12kgx10
32kgx10x5

[dunkster]

Monday

Bench press

20kgx15
60kgx10
80kgx3
100kgx3
115kgx1
122.5kgx1
127.5kgxfail
115kgx1
100kgx5

2 Hand Pinch

50kgx4
55kgx2
60kgx2
65kgx1
70kgx1
75kgx1
80kgx1
85kgxfailxfail
80kgx1
85kgxfail
83.75kgx1
85kgx1
85kgx1
80kgx1x3
90kgx2" off floor
90kgx1 PB ;D
91.25xfailxfail

Happy with this tonight.

Baby Inch

B/Hx1x8

Inch 2 finger assist

R/H 2 full lifts
L/H 2 half lifts

Extensor work

[dunkster]

Thursday

Viking press

VP empty x10 (about 30kg+ at hands)
+20kgx8
+40kgx5
+60kgx4
+60kgx5
+60kgx4
+60kgx4
+40kgx7

Grippers

warm ups

R/H #3 1,1 wide set
L/H #2.5 1,1, wide set

R/h #3 CCS vvn,vvn,vvn,vn,vn
L/H #2.5 CCS vn,vn,vvn,vn,vn

vvn - 1-2mm
vn - 2-4mm

Dips @ 260lbs body weight

3X5

Baby Inch - lift and hold away from body for 5 - 10 secs

11x1

[dunkster]

Friday

Dbell bicep curls

22kgx8x3

Dbell hammer curls

30kgx6x3

Straight plank holds with 20kg on lower back

42 secs
51 secs
61 secs

Red extensor band (do these every day at work helping recovery a lot more)

Had a better session planned but having another few rough digestion days, had to get what I could in while the energy lasted.

[dunkster]

Saturday

18" Deadlift

60kgx10
100kgx6
140kgx5
180kgx3
220kgx3
260kgx3
280kgx2 PB
300kgxbroke 2"
290kgxsame as 300

Atlas Stones

70kgx5
90kgx2
90kgx6