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  1. #1441
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    Tuesday
    A/T/Bar
    to
    L/H: 2 and 1 rep then fail
    R/H: 120-kilox 3 x 3 reps

    Wednesday
    P/Squat
    to 360-kilos x 4 good but nasty reps

    L/Press
    to 510-kilos x 8 reps

    D/O/T/L/D/L
    to 170-kilos x 3 hard ass reps. Stopped right there. Done plus a twinge.

  2. #1442
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    Friday pm
    2 hand pinch
    to 104.7-kilos x 1, 2, 2, 1, 1, 1 (8 total)

    Right hand aching today (Saturday)

  3. #1443
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    Monday
    Iso Press (rack in use again)
    to 62.5-kilos a side x 4, 20-kilos a side x 20 reps

    s/s

    Hammer dumbbell curls
    (sets of 10 except last one)
    to 55-kilos @ x 8 reps

    s/s

    TPD
    to14p x 10 reps (sleeves)

    V/G and JB grippers
    s/s through out. Not as good as I'd have liked. NB: it seems to make a difference which bodyparts are worked with grippers
    to
    L/H: 4/5 x 1 rep, 5/5 x 1 rep, 6/6 x 1/4" x 3 attempts. Then JB F x 8 and 4 reps bottom position.
    R/H: 6/6 x 1 rep, 6/7 x 1 rep, 7/7 x 1/4" x 3 attempts. Then JB F x 8 reps bottom, 6 reps with hand moved up 3/4" and then 2 x 3 negs in high position

  4. #1444
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    Tuesday
    3" W/Roller (F only)
    40-kilos x 3 reps, 55-kilos x 3 reps (RP), 70-kilos x 2 reps (RP)

    Wednesday
    BBC filming a local lad / valley boy (specifically for that reason) at gym

    Smith CG Bench
    to 60-kilos a side x 4 reps, 62.5-kilos x 3 reps, 65-kilos x 3 reps

    s/s

    LPD
    12p x 10 reps, 16p x 10 reps, stack x 10 reps, plus 4p x 10 reps, plus 7p x 8 reps

    B/O Row
    bar x 8 reps, 60-kilos x 8 reps, 90-kilos x 6 reps, 100-kilo x 6 reps. Can't say as I like this exercise. So..

    Cable row
    stack x 12 reps

  5. #1445
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    Friday
    two hand pinch
    to 105.2-lkilos x 8 x 1 reps

  6. #1446
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    Monday
    Started MyoX last week and using Bulkpowders Aftermath (post workout) since Friday
    Power Squat
    100, 150, 240 for 8 reps and 360 for 4 reps (heavy as)

    Leg Press
    200, 400 and then 600kg x 9 reps )hole 3 on seat) for the 1st time in a while.

    Seated Leg Curls
    15, stack and then stack + 3 stacker plates x 8 reps (last 2 rp on the last set)

    Vulcan and JB Grippers
    to
    L/H: 5/5 x 1 rep, 5/6 x 1 rep, 6/6 x 1/4", N, 1, F, N
    R/H: 6/6 x 2 x 1 reps, 6/7 x 2 x 1 reps, 7/7 x 1, F, TnG, N/ Then JB F x 2 x 3 negs.

  7. #1447
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    Tuesday
    W/Roller (3inch)
    to 71.25-kilos x 3 x 1 reps

    Wednesday
    Loosened up my tight back then...

    P/Squat machine
    to 360-kilos x 5 reps

    L/Press
    to 610-kilos x 8 reps

    Seated L/Curl
    to stack + 3 plates x 10 reps

  8. #1448
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    Thursday
    Might have some errands tomorrow so...

    Two hand pinch
    Every one of the last few workouts I'm thinking '130kg'. A little bit of visualization.
    to 106.2kg x 1, then 5 x 2 reps (a very good workout)

  9. #1449
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    Monday
    Little bit of a neck and shoulder tweak.

    C G Bench Press (rack)
    to 140-kilos x 3 x 1 reps

    s/s

    LPD
    to stack +7p x 2 x 8 reps (added a link to extend cable so as to stop the weight stack hitting the top)

    Low cable row
    stack x 2 x 12 reps (2nd set v strict)

    V/Gripper
    to
    L/H: 6/6 x N, N, F, VVN
    R/H: 6/7 x 1 rep, 7/7 x N, N, VVN

  10. #1450
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    Tuesday
    W/Roller
    to 72.5-kiulos x 3 x 1 reps

    Wednesday
    Lacking in proper focus. Get you f'kin head on!!
    Iso Press
    to 67.5-kilos a side x F (left shoulder doesn't like me), dropped to 65 and got two.

    Seated dumbbell curls (all done for change of pace)
    7.5-kilos x 15 reps, 12.5-kilos x 15 reps, 17.5-kilos x 12 reps

    s/s

    Hammer curls
    30-kilos @ x 8 reps,

    s/s

    Concentration Curls
    12.5-kilos x 15 reps @

    Overhead cable rope tricep extensions
    7p x 12 reps, 10p x 12 reps, 12p x 12 hard reps

    Called it a day. Faffing about.

  11. #1451
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    Friday
    2HP
    to 107.2 x a few singles. Could have been better.

    Sunday (funeral tomorrow)
    P/Squat
    to 360-kilos x 5 reps

    L/Press
    to 630-kilos x 8 reps

    Seated leg curls
    to stack + 4 stacker plates x 10 reps

    V/Gripper (+MM5)
    to
    L/H: 6/5 x VVN, VN, 5/6 x 1E, 6/5 x 1E, 6/6 x 2 x VN
    R/H: MM5 x TnG, VN, VN, VN

  12. #1452
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    Friday

    First things first. Brought a 100 year old book (1915) by Bernarr MacFadden plus some other bits for a tenner. Weighed myself and I've added 3lbs since last week!!

    Seated BB press in rack

    to 105-kiulos x 4 reps



    Seated dumbbell curls

    to 17.5-kilos a side x 8 reps (arms feel bigger than last week)



    Hammer curls

    to 40-kilo alt a side x 8 reps

    TPD

    to 15p x 8 reps - no added weigh to hold me down

  13. #1453
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    Monday
    P/Squat machine
    to 365-kilos x 4 heavy ass reps

    L/Press
    to 640-kilos x 8 reps

    Seated L/Curl machine
    to stack + 5 stacker plates x 8 reps

    all s/s

    Gripper work
    Right hand off a bit.
    L/H: V/G to 6/6 x 3 x VVN.
    R/H: V/G to 7/7 x F, N. MM5 x N then JBG x 2 x 3 r/p negs (hand about 1 - 1.25-inch from the top)

  14. #1454
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    Tuesday
    3 inch Wrist roller
    to 75-kilos x 2 x 1 reps 'kin hard

  15. #1455
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    Wednesday
    Close grip bench
    to 142.5-kilos x 4 x 1 fast enough reps

    s/s

    Lat Pulldowns
    to stack + 7 stacker plates x 8 reps (added a link to give me the range)

    Iso-mid-row
    to 60-kilos a side x 8 reps

    Friday
    2 hand pinch
    to 107.7-kilos x 3 x 1 and 3 x 2 reps (9 total).
    Good session. Not bad for a cold ass gym and minimal chalk.

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