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Tony_BonnerIcon...29-04-2016 @ 08:25 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
Post Edited: 29.04.2016 @ 08:27 AM by Tony_Bonner
29/4/16

Hit the snooze button too many times this morning and then had to dig my car out of 3 inches of snow. Oh the joys of living in th'ills Tongue All of which made me late for my apppointment with destiny....

OH Press (strict)
3 x 2@82.5. Nice and speedy considering how close they are to my current max Happy

Single leg press 3x 10@60
Front squat 3 x 10@60
SLDL 3x10@100
Leg curl 3 x 10@55
Leg extension 3 x 10@ 95

All of that left my legs shaking like a s******* dog

Going for a run (shuffle) later. Hope I don't fall over...Eek
Tony_BonnerIcon3/5/1603-05-2016 @ 10:00 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
Well, didn't fall over on the run on Friday mostly because I didn't go for the run
My legs felt like undercooked egg custard all day

Any way, back to work today

Deadlift
6x3@140. Felt like a lot of work despite the low reps and even lower weight

1 armed cable side raises 3 x10@10
1 armed cable rear raises 3 x10@10
some interior/exterior rotation work

It never looks like a lot when I write it down, but it always feels like a lot...
ChrisMcCarthyIcon...03-05-2016 @ 10:05 
Lost his pen, then found his pen. #phew
Member 4899, 2956 posts
Write out each set individually - makes it look like more. Happy
Tony_BonnerIcon...03-05-2016 @ 10:37 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
ChrisMcCarthy said:Write out each set individually - makes it look like more. Happy


Or I could do more work! Grin
Tony_BonnerIcon4/5/1604-05-2016 @ 09:48 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
Bench
6x3@90. First couple of sets were a bit grindy but got quicker as they went on

Seat cable row 3x10@87.5
lat pulldown - as above
wide grip BO Row 3x10@40
straight arm pulldown 3x10@65

Definiately out for a run this afternoon. Weather looks good and legs aren't too heavy
Tony_BonnerIcon5/5/1605-05-2016 @ 11:32 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
Post Edited: 05.05.2016 @ 11:33 AM by Tony_Bonner
Alarm went off this morning, so I shut it down...and went back to sleep
Got to the gym and my knees and hips were stiffer than a sailor before shore leave which necessitated much warming up.
Both of these factors menat I was a bit pushed for time this morning

Squat
6x3@120. Not nearly enough rest time between sets, but it was pretty light so no harm done

DB Curl 3 x10@15
supersetted with
1arm reverse pull downs 3 x 10@15

You can tell its getting towards the end of the week...
Tony_BonnerIcon9/5/1610-05-2016 @ 08:59 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
I have discoverd that that the key to a good training session does not include beers at a BBQ the day before...

Deadlift
2x3@165. Nothing else in the tank. Left it there as an injury was waving at me....

Couple of desultory sets of cable raises.

Not a good one, but lesson learned.....(yeah right!)
Tony_BonnerIcon10/5/1610-05-2016 @ 09:00 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
Better session today...

Bench
5x3@102.5. Everything good and quick

Wide grip BO Row 3x10@45
Lat pulldown 3x8@125
straight arm pulldown 3x8@95

and that was it..felt a much better session than of late. Think that I'm slowly getting used to the early mornings.... Happy
Tony_BonnerIcon11/5/1611-05-2016 @ 09:58 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
Squats this morning. Wasn't particularly looking forward to it as the last couple of sessions have been a bit meh due to joint stiffness. Warmed up with a few lightish sets of leg presses. Not too many reps but plenty of sets

Squats
5 x 3 @137.5. Last couple of sets were nicely in the groove. Plenty more in the tank just need to make sure of depth Happy

DB curl
10@20
2x8@22.5

Triceps pushdown
10@77.5
2x10@82.5
Tony_BonnerIcon13/5/1613-05-2016 @ 07:41 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
Strict press
5x3@75. Some very quick reps there, some not so much. Bit of a mixed bag really

Single leg press
3x10@60. Rather oddly, my left leg seems quite a bit stronger than the right, which is strange as I am very right sided

SLDL
3x8@130. Had to strap up for these as my DOH grip was failing at about 5 reps. Maybe try a hook grip?

That was it today. Had to sack off front squats due to pain behind my left kneee. Had it for a while and it is only a problem when I get close to ATG, so I'm thinking some sort of nerve impingement. Tends to resolve after a few sets usually. Does anyone have any ideas on what it could be?

No leg ext or curls as the gym was filling up and the machine was being used


In other news, may be going for a 15 mile walk on Sunday, dependant on the weather. Deadlifts on Monday morning should be fun...
little_aIcon...13-05-2016 @ 09:23 
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still a devious weightlifting bastard
Member 43, 14374 posts
Hey Tony. I'm doing the Manchester half marathon later this year. Fancy it?
Tony_BonnerIcon...13-05-2016 @ 09:57 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
little_a said:Hey Tony. I'm doing the Manchester half marathon later this year. Fancy it?


Don't think that I'm up to a halfie yet Andy. My fat legs barely get me round 5k, let alone 21 and a bit. Maybe next year, but I think that 2016 is too early. Thanks for asking though Grin Once I finish the C25K in 5 weeks I think that I'll try a parkrun or 2 although my local one looks to be up in the hills so not expecting any fireworks Wink
Tony_BonnerIcon16/5/1616-05-2016 @ 07:53 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
Post Edited: 16.05.2016 @ 07:54 AM by Tony_Bonner
I am broken....did the 15 miler or Sunday. Lots of elevation change and my legs are cream crackered. Definately no deadlifts this morning. Could probably have got in and done some upper body, but couldn't get out of bed...Unhappy
Tony_BonnerIcon17/5/1617-05-2016 @ 09:58 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
Legs much better this morning and able to walk normally (well, as normally as I usually walk... ). Bench and back this morning

Bench
3 x 2 @ 115
7,4 @ 100

Bench felt a bit heavy this morning. Probably still not fully recovered from Sunday, but it gone done, and to the prescribed level

WG BO Row 3x10@50
Pulldown 3x10@125
SA pulldown 3x10@62.5

Pull up progression
wall pulls 2x20@BW
Tony_BonnerIcon18/5/1618-05-2016 @ 12:05 
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cardio walrus
Member 1910, 909 posts
SQ 220, BP 160, DL 260
640.0 kgs @ 115kgs UnEq
Post Edited: 18.05.2016 @ 12:05 PM by Tony_Bonner
Squats
This morning, and as is usual these days, many many preparation sets. Anyway got up to
3 x 2@155.

A couple were real belters but the others were a bit grindy Angry

Leg raise progression
Seated knee tucks
1 x 10@BW

After all this stalling I had very little time to do the important bit...so
DB curls 1x13@25.

Very Mentzer-esque.... Wink

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