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  1. #1981
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    Wednesday
    Leg Press
    to 620-kilos x 8 reps with seat position 3

    Power Squat Machine
    to 420-kilos x 6 reps

    Seated Leg Curls
    to stack +1 plate x 12 reps

    Leg Extension
    to stack + 1p x 12 reps

    Grip work
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  2. #1982
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    Thursday
    V handle pulldowns
    to the stack +1 plate x 10 reps

    Close grip bench press - speed
    I was having a good day. It was gonna be 120kg for 5-6 x 1 reps as a still breaking in post xmas session but... 1, 1, 3, and 3 reps. It just felt light
    DOTBDLTL
    to 182.5-kilos x 6 x 1 reps (stopped the 3 x 3 in case my form went to sh*t with my sore back)
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  3. #1983
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    Friday
    Grip event work
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  4. #1984
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    Sunday
    Two hand pinch
    106.2-kilos x 4 x 1 reps
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  5. #1985
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    Monday
    Shoulders, arms and stub work
    Iso Press Machine
    to 72.5-kilos a side (1 at a time) x 6 reps
    I'd prefer a seated free weight press but 'old lefty' ain't gonna let that happen. It's too restricted due to wear and tear.

    Hammer DB Curls
    to 80-kilos per hand (again 1 at a time). At the top weight form is loose.

    Tricep Pressdowns
    to 15 (stack is numbered) + 1 stacker plate (you add them to the top of the plates- eqv to a half stack plate)

    Stub work
    took a little longer than I expected to warm up. Had to stop on the left final set as I'd torn the skin ha ha*
    LH: to +13-kilos x 2 x 1 reps*
    RH: to +15.50-kilos x 3 x 1 reps
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  6. #1986
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    Wednesday
    At the gym for 8.20am on leg day with half an eye on the clock (I'd a 11.30am thing in town).
    Leg Press
    As before setting the seat to a stop higher (pos 3) makes a HUGE difference. It puts a LOT more stress on the quads. I literally feel them contract.
    to 640-kilos x 6 reps. I'll stay at this weight for a week or two

    Power Squat Machine
    to 425-kilos x 6 reps.
    Padding or not this the arms were really pushing on my right shoulder something awful.

    Seated Leg Curls
    to stack + 2 stacker plates x 12 reps

    Leg Extension
    Had to cut it short otherwise it'd have been as above.

    Nail snapping
    Let's just say it needs work lol. I'll have to buy a couple of bags full (about 50 or so).

    Bwt: 278lbs this morning (all I'd eaten was breakfast)
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  7. #1987
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    Friday
    Close Grip Bench Press
    to 147.5-kilos x 1 rep (from 140, 142.5, 145 and then 147.5).
    Heaviest I've been in a long while. 150 soon

    Low cable rows
    to the stack +6.5 stacker plates x 8 reps

    DOTBDLTL
    to 185-kilos x 6 x 1 reps
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  8. #1988
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    Saturday
    Pick axe work
    Added a 1/2-kilo (it'll be `1/4-kilo jumps once I get past the first kilo) and did:
    LH: 3 x 40-seconds
    RH: 3 x 50-seconds.
    Hard as per but no great stressor of the CNS/recovery as it's 'all in the wrist' as they say lol
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  9. #1989
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    Sunday
    Two hand pinch
    106.45-kilos x 3 x 1 and 1 x 2 reps

    Fingers of my right hand cramped on the last reps - a solid sign of a good workout.
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  10. #1990
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    Monday
    Iso Press
    to 80-kilos a side (3 reps L and 4 R). I had it in mind to not fanny about but it was a little bit too big of a jump.

    Hammer DB Curls
    to 80-kilos x 6 reps @

    Tricep Pressdowns
    to 16p x 6 reps
    Cocked up with too high a starting weight and pre-ex'd the triceps via the press

    Stub work
    to set up +
    L: 13-kilos x 4 x 1 reps (no skin tears today although it's sore)
    R: 15.5-kilos x 4 x 1 reps
    Both up a 1/4-kilo next time
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  11. #1991
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    Wednesday
    Leg Press
    to 650-kilos x 6 reps - the 'hole 3' thing really makes a difference to depth. Every Fkin Time lol.

    Power Squat Machine
    to 430-kilos x 6 reps (it'll only hold 460kg although I'll see if using the 50kg discs makes a difference on cycle). Powered the 1st 3 reps out.

    Seated Leg Curls
    to stack + 3 stacker plates x 12 reps

    Leg Extensions
    As above

    Nail work
    I need to use suede wraps as cloth kept slipping. As before the initial bend is easy
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  12. #1992
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    Friday
    Close Grip Bench - speed
    to 120-kilos x 3 x 3 reps

    Dumbbell Rows
    to 90-kilos / 198lbs x 8 reps a hand

    DOTBDLTL
    to 187.5-kilos x 6 x 1 reps (actually 7 cos one was sh*t)
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  13. #1993
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    So I know when I've 'killed' my hands as they can and do cramp up in the hours after. Hence I had issues holding a fork for my evening meal ha ha

    Saturday
    Pick Axe leverage work
    L: 3/4-kilo x 3 x 40 seconds
    R: 3/4-kilo x 3 x 50 seconds
    Added a Olympic collar to the load to make up the 3/4-kilo I needed (via a strap loaded to the axe end - I'm using an actual axe as opposed to pick axe and cos I'm too lazy / tight to buy another handle and make the set up (I use to have one))

    I noticed with either hand that they were starting to open a little on the last set. Time under tension vs the fkin pain in the wrist is all about focus. Ever seen a timed event in strongman. The winner almost always goes last and rarely beats the 2nd place guy by much. It's 99/100 'beat that sum-bitch by 1 damn second'.
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  14. #1994
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    Sunday
    Two hand pinch
    106.95-kilos x 4 x 1 reps
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  15. #1995
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    Tuesday
    It's a first when you're waiting for the welder to end welding the machine you wanna use. I even gave the gym owner a hand bolting the frame back on lol

    Iso Press
    to 81.25-kilos x 5/6 reps (L and R)

    Hammer DB Curls
    to80-kilos x 7 reps @ (felt like the right form was too loose)

    TPD
    to 16.5-kilos x 6 reps

    Stub Work
    Cocked up by adding 2.5-kilos too much. Three goes before I realized lol
    Set up +
    LH: 12.5-kilos + 3 1/4-kilo collars x 4 x 1 reps
    RH: 15-kilos+ 3 1/4-kilo collars x 4 x 1 reps
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

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