Tony's training log. 2009 the year of Grip.

Sunday 13/9/09

Warm up – 1 min dual action bike, light dumbbell complexes + stretching

Leg extensions
3 sets of 15 to warm up

Box Squats buffalo bar just above parallel
Bar x 10
40kg x 5
70kg x 5
100kg x 3
120kg x 3
140kg x 3

Good mornings buffalo bar
40kg x 10
70kg x 10
80kg x 10

Reverse hypers
20kg x 10
40kg x 10
65kg x 10

Leg curls
3 sets of 10


Monday 14/9/09

Warm up – 1 min dual action bike, light dumbbell complexes + stretching

Standing calf raises
150kg x 12
210kg x 12
270kg x 12
330kg x 12

Flat bench
Bar x 10
40kg x 5
60kg x 5
80kg x 5
100kg x 3

Incline axle bench
40kg x 5
70kg x 5
85kg x 6

Decline axle bench
40kg x 5
70kg x 5
100kg x 3


Tuesday 15/9/09

Warm up – 1 min dual action bike, light dumbbell complexes + stretching

Axle push press
Bar x 20
30kg x 10
50kg x 5
70kg x 3

Seated dumbbell press
20kgs x 10
30kgs x 7

Side laterals
15kg x 10, 10kg x 10, 7.5kg x 10, 5kg x 10, 2.5kg x 10 run the rack


Wednesday 16/9/09

Warm up – 1 min dual action bike, light dumbbell complexes + stretching

Reverse band Deadlifts Green bands (approx 40kg off at bottom full weight at top)
60kg x 10
100kg x 5
130kg x 3
160kg x 3
190kg x 1
200kg x 1

Chins
bw x 5
bw + 15kg x 5
bw x 5 x 2 sets

Seated cable rows
40kg x 10
60kg x 10
80kg x 10


Thursday 17/9/09

Warm up – 1 min dual action bike, light dumbbell complexes + stretching

Standing calf raises
160kg x 12
220kg x 12
280kg x 12
340kg x 12

Close grip axle bench
bar x 10
30kg x 5
50kg x 5
70kg x 5
95kg x 4

2 board close grip axle bench
97.5kg x 3

3 board close grip axle bench
100kg x 3

4 board close grip axle bench
102.5kg x 3

Medium grip axle bench lockouts
100kg x 3
130kg x 3
160kg x 3

Pressdowns
20kg x 15
30kg x 15
40kg x 15


I got my hgt 25kg blockweight from James this week (thanks again mate) and wanted to do some grip work but I had a hard week doing a lot of lifting at work and forearms are hurting a lot just tuning taps and using the remote control so I did not do any. Hopefully will do some next week. Other than that my weights are slowly coming back up and I think I have put a little bit of bodyweight back on as well.

T

Sunday 20/9/09

Warm up – 1 min dual action bike, light dumbbell complexes + stretching

Leg extensions
3 sets of 15 to warm up

Squats buffalo bar IW mini bands doubled
Bar x 10
40kg x 5
70kg x 5
90kg x 3

Good mornings buffalo bar
40kg x 10
70kg x 5
80kg x 5

Reverse hypers
20kg x 10
60kg x 10
70kg x 10

Leg curls
3 sets of 10


Monday 21/9/09

Warm up – 1 min dual action bike, light dumbbell complexes + stretching

Standing calf raises
150kg x 12
220kg x 12
280kg x 12
350kg x 12

Flat bench IW mini band doubled
Bar x 10
40kg x 5
60kg x 3
80kg x 3

Incline axle bench IW mini band doubled
30kg x 5
50kg x 5
70kg x 3

Decline axle bench IW mini band doubled
40kg x 5
70kg x 5
90kg x 3


Tuesday 22/9/09

Warm up – 1 min dual action bike, light dumbbell complexes + stretching

Axle clean and push press
Bar x 20
40kg x 10
60kg x 5
70kg x 3
90kg x 1
70kg x 3

Standing dumbbell press
20kgs x 20 x 3 sets

Alternating dumbbell swings
20kg x 20

Side laterals
20kgs x 10 x 3 sets

Incline situps, hanging leg raises, standing abs with band, side bends


Thursday 24/9/09

Warm up – 1 min dual action bike, light dumbbell complexes + stretching

Reverse band Deadlifts black bands
60kg x 10
100kg x 5
140kg x 3
180kg x 1
220kg x 1

Chins
bw x 5
bw + 20kg x 5
bw x 5 x 2 sets

Seated cable rows
40kg x 10
60kg x 10
80kg x 10

I thought I would try some biceps and grip work as I have not done any in months.

Standing cable curls
4 sets of 12

2” fbbc vbar
Keep it light first time doing it in 4 months worked up to approx 90kg for about 5 reps each hand making sure there was no rotation.

2.5” fbbc crusher
Just a couple of sets up to approx 60kg each hand for a single


Friday 25/9/09

Warm up – 1 min dual action bike, light dumbbell complexes + stretching

Standing calf raises
160kg x 12
220kg x 12
280kg x 12
350kg x 12

Close grip axle bench IW mini bands doubled
bar x 10
30kg x 5
50kg x 5
65kg x 4

2 board close grip axle bench
70kg x 4

3 board close grip axle bench
80kg x 3

4 board close grip axle bench
85kg x 2

Medium grip axle bench lockouts
90kg x 3
130kg x 3
170kg x 3
190kg x 1

Pressdowns
20kg x 15
30kg x 15
40kg x 15, 20kg x 15

Still feeling really dizzy and weak this week. Kept almost collapsing at work which was not fun when you have a few tonnes of furniture to load up and unload and everyone was taking the piss out of me. I might actually go to the doctors next week for the first time in years.

T

Yes get to the docs mate.

Unfortunately no training this week. Have still been feeling ill so thought it was for the best. Went to the doctors for the first time in 5 years they did some blood tests and I have to go back in 2 weeks. I told the doctor I had lost 30kgs and he said good but I still need to loose some more weight. He said I weighed the same as 5 years ago and I thought why have I been training so hard for those 5 years with nothing to show for it.

Anyway I also bought a smith machine which apparently bill pittuck used to own, a side raise machine and a massive pair of steel farmers walks that are 6ft long each with a high pick up which should be fun. More stuff I have not got room for.

T.

Had my first training session for over a month yesterday. I have still been feeling really ill and the pills the doc has put me on are not helping and I have put back on 2 stone but I have a new training partner who comes back from uni and trains every 2 weeks which has been really good as he is really into training and we can just get on with it and push each other and I don’t have to explain everything to him and I think it should work out well.

I just did a bit of this and that only light
Cardio
Tried out my new farmers walks (felt good, grip felt solid but deadlifting them felt hard)
A few sets of leg extensions
Some seated chest supported rows
Seated side raise machine
Reverse hypers
Standing calf
And some more cardio to finish.

I hope to train grip some day this week as I have only trained it once in the last six months but I am going to bed as soon as I get in from work every night so I will have to see what I can do.

T

Trained again today even though I had a hard day at work shifting boxes and did not feel great.

5 mins stepper
10 mins fast walking on treadmill
Push ups varing grips
Thick dumbbell strict curl and press
Supersets pushdowns and cable curls

Then tried some grip for only the second time in about 6 months
Grippers up to COC2 R and just missed L
2.5” Crusher up to 55kg R and 50kg L
2” vbar up to 100kg R and 90kg L
I think my hands have softened up from not training and my calluses were hurting but was pleased to still be able to get 100kg without pushing it to much.

Finished up with another
5 mins stepper and
10 mins fast walking on treadmill

T

Nice to see you back Tony.

Thanks Mark I really want to get back into it.

Just to fill you guys in for the last few weeks.
I went to a great little hardcore gym that also had strongman equipment in Haslemere, surrey called Muscle inc. and bought a great old pec deck. Which was upstairs and some of the guys stopped their workout to carry it down for me one of them must have been 28st so I bought them both a protein shake and had a good chat with the owner Ollie.

Training for the last two weeks has just been some total body workouts using my machines a couple of times a week.
Leg extensions
Hack squats
Pec dec
Seated side raise
Seated chest supported row and
Reverse hypers

Today I did
Pressups
Chins
Pressdown and cable curls supersets
Then grip
Vulcan went well so I tried my COC
Did #2 easy left hand then #2.5 easy right so went for the #3 right hand and got it which I was really pleased with because I have been feeling so crap and weak recently and only trained grip like twice in about 6 months.

The did some 2” vbar
Up to 100kg left and 110kg right which I was also pleased with as fresh I think I could have done more even without training it for so long.

Look forward to easing back into training more but it good to know that my grip has not suffered much even though I would probably struggle to bench 60kg right now.
T

11/11/09

Cardio
Leg extensions
Pec dec
Seated side raise
Reverse hypers
Cardio

12/11/09

Cardio
3 sets Pressups
3 sets Chins
3 supersets Pressdown and cable curls
2HP 48mm first time in 6 months had to dust the rust off
Up to 78kg
2.5” crusher
Up to 55kg each hand
Abs
Cardio

16/11/09

Cardio
Pressups
Chins
Squats just the bar
Supersets pressdown and cable curls
COC up to #2.5 left hand then #3 right
Abs
Cardio


18/11/09

Did a lot of pinch lifting at work just before I came home and trained.

Cardio
Pressups various widths 100 reps total
Chins 40 reps total
Supersets pressdown and cable curls
2HP 48mm up to 80kg
2” vbar up to 105kg left and 110kg right
Abs
Cardio

Just easing back into training legs have been really sore for days from just a few sets of squats with just the bar. Really enjoying the pressups/chins as well and just trying to get back into shape whilst including a bit of grip work.

BW 90kg