Woody strength and conditioning log

Now the comp is done with, thought I'd start a new log here. Going to keep on with basic strength training, and try to drop a bit of body fat, which I usually seem to do naturally anyway in summer.

14/4/09 Tuesday lunchtime work gym

Thrown off by the bank hols, didn't do any upper body as I'll be benching tomorrow.

3 mins bike, crunches, cable deadlifts

Squat: 8x20, 6x61, 5x91, 3x5x121, 12x71 front

Grippers, full no set reps: T x 10, #1 x 10, #1.5 x 10, 8R7L
Going to do some no set work for a bit having trained for 20mm block set, forearms were pumped after these.

Ab roller: 30 from knees

DB side bends: 20 x 45lbs

15/4/09 Wednesday evening

Hyperextensions, incline sit ups, light dumbell complex

BP: 15x20kg, 6x50, 5x80, 5x97.5, 4x100, 3x102.5, 2x105, 0x110
All work sets hard, last rep on each was a slow grinder. No lift off this time.

Wide grip bent over row: 2x8x50, 2x8x80

45deg DB press: 10x55lbs, 8x80
One good set felt like enough.

Calf raise: 30x330lbs

Pullover machine: 10x51kg, 8x71, 8x91

Rolling Thunder: 5x25, 3x45, 1x60, 15x45
Plate weight only, 60kg was barely there, probably not worth me getting tickets to Finland to challenge Mark Felix et al then
Going to see if I can get this up to a respectable level over the next few months.

Chest expander front pulls: 2x20 working various angles
Overhead pulls: 1x30

Powerball: 12753LH (pr)

16/4/09 Thursday lunchtime

3 mile run. Didn’t time it, felt fat and slow though. Lower back was a bit tight.

17/4/09 Friday lunchtime work gym

Trap bar DL: +0kg x 8, +50 x 8, +90 x 5, +120 x 5, +140 x 5
Me like. Not sure what the bar weighs, probably about 15kg. Last set was about right for a first go, i.e. hardish but comfortable. Will try another 10kg next time.

Snatch grip PBN: 8x20kg, 3x8x41
These felt ok, if they start to bother my shoulders I might just do a bit of extra tricep work instead. Will probably add reps before more weight.

Grippers, full no set reps: T x 10, #1 x 10, #1.5 x 9R8L, 6

EZ curl: +20kg x 8, +30 x 8, +35 x 8
Not sure what the standard EZ bar weighs either. Might superset these with the presses next time to save time.
EZ reverse curl: +20 x 8, +25 x 8

Seated DB shrug: 20x45lbs

TTK: 20x10kg

Nice trap bar work Paul, have you got a goal weight in mind you want to reach
Mark

Cheers, 200k is a nice round number, although think I might run out of plates in the work gym

You will hit that in no time Paul,Im sure however you will have to try and drop a few hints at the gym for some more weights once you've done it.
I remember training years ago at the council gym, it was all standard bars and maybe 220k of weights in total for the whole gym.We had to get to the gym early if doing deadlifts to make sure we got some weights but it did piss the other members off abit though

Thanks Mark, I'd hope I'm not far off. Well the olympic weights are mine, they agreed to let me keep them there, so it's down to me if I need more. I said the other members are welcome to use them but nobody ever does. Thinking about it I've got 200kg in plates including all the shrapnel, so should be just about ok for now. The main thing I'd like to talk them into getting is a power rack, maybe I could talk it up from a health and safety perspective . I'm quite lucky having somewhere to train in my lunch breaks though, it's pretty basic but that's how I like it. Would like to be a garage gorilla like yourself one day though!

Im more like a garage chimp I think Paul

20/4/09 Monday lunchtime work gym

2 mins bike, crunches, cable deadlifts, light dumbell complex

Squat: 8x20, 6x66, 5x96, 2x5x126, 10x76 front

Grippers, full no set reps: T x 10, #1 x 10, #1.5 x 10, 8

1 arm 2” DB press: 5x23kg, 3x5x33
ss
2” pulldown: 8x55, 8x75, 2x8x95

Ab roller: 30 from knees

2” wrist roller: 2x1x30kg each way.

22/4/09 Wednesday evening

Gym was packed last night, hard to find a bit of space.

Incline sit ups, twists, light dumbell complex, some light leg ext.

BP: 15x20kg, 6x51, 5x81, 5x98.5, 4x101, 3x103.5
Couldn't get in the rack so had to grab a spotter. The 5 and 4 were ok, think spotter just stabilised the last on on the triple.

Wide grip bent over row: 2x8x51, 2x8x81

Bottom position BP: 2x1x81, 1x91, 1x96
From about 1” off the chest

Neck work with headstrap: 12x10kg, 2x15x10kg

Rolling Thunder: 8x25, 13x47.5

Calf raise: 25x375lbs

Pullover machine: 8x71, 8x84, 8x98

Chest expander front pulls: 3x20 working various angles

TTK: 15x10kg

Powerball: 12680LH

Forgot to add I did some side bends last night, 20 reps with a 65lb DB.

23/4/09 Thursday lunchtime

3 mile run. Didn’t time it, still felt fat, but a bit less slow, no walk breaks.

24/4/09 Friday lunchtime work gym

2 mins elliptical, cable deadlifts, light dumbell complex

Trap bar DL: +50 x 8, +90 x 5, +120 x 5, +150 x 5
Top set hard, will keep same weight next time.

Snatch grip PBN: 10x20kg, 3x10x41

Grippers, full no set reps: T x 10, #1 x 10, #1.5 x 9R, 4L+15 click reps
Left felt weak today.

EZ curl: +20kg x 8, +35 x 2x8

EZ reverse curl: +20 x 8, +30 x 8

Trap bar shrug: 20x70kg

Plate curl: 8x7.5kg

Standing cable abs: 15x50kg

Well we had a surprise arrival in the wee hours of Saturday morning!
Baby Matthew Alden Wood arrived 2 weeks and 2 days early weighing 6lb11oz
In the pic he's about a minute old.

Lovely pic that mate, truly!

Congratulations to you and your wife!