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  1. #2101
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    All the better to shake it up. The body quickly adapts & workouts can flatten out fast. Keeping it guessing can stimulate progress. Soreness is a good sign, although outright pain is not.

  2. #2102
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    Monday
    Leg day - with the high reps... wowie ha ha

    Leg Press
    Added 10-kilos. Footplate x 20 reps, 90-kilos x 20 reps, 130-kilos x 20 reps, 170-kilos x 20 reps, 210-kilos x 20 reps

    SSB Squats
    Also upped by 10-kilos. Only as I did the second weighted set did I remember I was doing 12's ha ha
    bar x 20 reps, 50-kilos x 20 reps, 70-kilos x 20 reps, 90-kilos x 12 reps

    Seated Leg Curls
    Upped a plate 6p x 20 reps, 12p x 20 reps, 16p x 20 reps

    Leg Extensions
    Upped a plate 6p x 20 reps, 12p x 20 reps, 16p x 20 reps
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  3. #2103
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    Tuesday
    2 Hand Pinch - 20 reps
    22.7-kilos x 20 reps, 42.7-kilos x 20 reps, 67.7-kilos x 20 reps. I put 1 minute / 60 seconds on a count down timer and when I was done (which included a few seconds getting my hands etc right) I was done in under 40-seconds on the last set
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  4. #2104
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    Wednesday
    I had a LOT on yesterday so the only way to stay on schedule was to start early. So I was up at 4am, did my PC stuff and then was at the gym, at 6.30am. That's the earliest I've managed that (it opens at 6am 3 days a week). The first half I was running on yesterdays food before the second half kicked in from my 5am or so breakfast.

    One problem was NOT LOOKING IN MY TRAINING DIARY!! Hence a few muck ups

    Close Grip Bench Press - volume
    bar x 20 reps, 65-kilos (should have been 55) x 20 reps then 85-kilos x 15+3+2 reps (killers too ha ha)

    One Arm Dumbbell Rows
    32.5-kilos x 20 reps, 42.5-kilos x 20 reps then 52.5-kiklos x 20 reps

    Double Overhand Thick Bar Deadlifts
    bar x 20 reps, 50-kilos x 20 reps, 95-kilos x 20 reps. Then I loaded 130 before the penny dropped and loaded 115-kilos x 10 reps, paused, did another 10 reps.
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  5. #2105
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    Thursday
    Two hand pinch - volume
    23.95-kilos x 20 reps, 43.95-kilos x 20 reps, 68.95-kilos x 20 reps.
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  6. #2106
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    Friday
    Iso Press
    to 41.25-kilos x 20 reps a aide

    Hammer DB Curls
    to 30-kilos a side x 20 reps

    TPD
    to 11.5-kilos x 13 reps (little too high on the first sets ha ha)

    Wrist Curls
    to 25-kilos x 16 reps each
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  7. #2107
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    Monday
    Leg Press
    100-kikos x 20, 140-kilos x 20 reps, 180-kilos x 20 reps, 220-kilos x 20 reps

    Safety Squat Bar Squats
    x 12 reps, 55-kilos x 12 reps, 75-kilos x 12 reps

    Seated Leg Curls
    7p x 20 reps, 12p x 20 reps, 17p x 20 reps

    Leg Extensions
    7p x 20 reps, 12p x 20 reps, 17p x 20 reps

    Hot day, slow paced, not the leg killer of the previous two sessions.
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  8. #2108
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    Tuesday
    Spring cleaning my office (who knew the desk wood looked so nice polished ha ha)

    Two Hand Pinch - 20 reps
    25.20-kilos x 20 reps, 44.20-kilos x 20 reps, 70.20-kilos x 20 reps (12+8- set it down, clapped loose chalk off, carried on).
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  9. #2109
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    Wednesday
    Earliest to the gym yet. That early that the staff hadn't arrived to unlock and open. Hitting the weights at 6.17am. All volume

    Close Grip Bench Press
    to 90-kilos x 12+2+5 reps - brutal

    Lever Row
    to 60-kilos x 20 reps a side

    Double Overhand Deadlift Thick Bar
    to 117.5-kilos x 12+8 reps - huff and puff
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  10. #2110
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    Friday
    Completely forgot to do my Thursday pinch workout so I'll do that later. One of the cats is injured so we were looking after him and it slipped my mind.

    All other sets are 20 reps.
    Iso Press
    to 42.5-kilos x 15 reps

    Hammer DB Curls
    to 32.5-kilos x 15 reps

    TPD
    to 12p x 15 reps

    W/Curls
    to 30-kilos x 20 rep
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  11. #2111
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    Friday - pm
    Two Hand Pinch - 20 reps
    25.20-kilos x 20 reps, 44.20-kilos x 20 reps, 71.45-kilos x 20 reps (14+6). Still done in 40 or so seconds.
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  12. #2112
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    Monday
    Bank Holiday today. Legs x volume. Hot out
    Leg Press
    110kg x 20 reps, 150kg x 20 reps, 190kg x 20 reps, 230kg x 20 reps

    SSB squats
    x 12 reps, 60kg x 12 reps, 80kg x 12 reps

    Seated Leg Curls
    8p x 20 reps, 13p x 20 reps, 18p x 20 reps

    Leg Extensions
    8p x 20 reps, 13p x 20 reps, 18p x 20 reps
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  13. #2113
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    Tuesday
    Taking one of my cats to the vets later. He'd been hobbling about (although that's better) and also looks to have some sort of bite or infection which needs washing out and dosing.

    Two hand pinch - volume
    Adjusted the numbers to take into account an additional pair of 1.25kg discs I added 2 weeks back. So
    1st set 25.2-kilos x 20 reps, 2nd set 50.2-kilos x 20 reps and 3rd set 72.7-kilos x 20 reps (10+5+5 in 40 or so seconds total)
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  14. #2114
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    Wednesday
    Early start
    Close Grip Bench Press
    bar x 20 reps, 65-kilos x 20 reps, 92.5-kilos x 15 RP reps (12+2+1)

    Lat Pulldowns
    8p x 20 reps, 12p x 20 reps, 18p x 15 reps

    DOTBDLTO
    bar x 20 reps, 50-kilos x 20 reps, 90-kilos x 20 reps, 120-kilos x 15 reps
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  15. #2115
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    Monday
    It's gonna be a hot week. A couple of days will be 30c+. I've an appointment at 11am tomorrow so will either pinch later or early tomorrow here. Then another early day in the gym Wednesday. Still on a volume kick and it's leg day...

    Leg Press
    footplate x 20 reps, 120-kilos x 20 reps, 160-kilos x 20 reps, 200-kilos x 20 reps, 240-kilos x 20 reps

    Safety Squat Bar Squats
    I wanna get to 2 plates a side soon but I don't want to cut corners so...
    bar x 12 reps, 60-kilos x 12 reps, 85-kilos x 12 reps

    Seated Leg Curls
    9p x 20 reps, 14p x 20 reps, 19p x 20 reps (16+1+1+1+1 r/p reps)

    Leg Extension
    9p x 20 reps, 14p x 20 reps, 19p x 15 reps
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

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