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genezapharmateuticals
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Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Training under Covid-19 conditions

Tuesday
Another volume day
Seated BB Press
bar x 20, 30kg x 20, 40kg x 20, 50kg x 20 and 60kg x 20 reps (the last few reps of every set hit the delts)

Hammer DB Curls (s/s after the 1st two press sets)
21lbs x 20 reps, 47lbx 20 reps, 59lbs x 16 reps

Skull Crushers
16kg x 20, 28kg x 20 and 36kg x 20 reps

Wrist Roller
75kg x 3 x 20 blip reps
 
Monday
Lots of stretching and rehabbing that lower left back for days. More later. Also my lockdown crew dropped off gifts today. Trained light for me

Lever Squats
to 200kg x 8 reps

L/Press
to 240kg x 8 reps

Leg Ext
to 8p x 8 reps

L/L/Curls
to 8p x 8 reps

Bwt: 314.55lbs
 
Tuesday
Still playing with volume
Seated Dumbbell Press
to 36kg x 2 x 20 reps (sleeves on)

Hammer DB Curls
to 59lbs x 15 reps

Skull Crushers
to 44kg (EZ bar) x 20 reps (sleeves on)

Wrist Roller
to 77.5kg x 3 x 15 reps
 
Thursday
My #Lockdowncrew have been great. 3 beers dropped Monday and a case of beer yesterday (+ a box of chocs). 8, inc me yesterday and 6 today. A day off tomorrow

Another kinda volume day

Close Grip Bench Press
to 150kg x 1 rep, dropped to 60kg x 30 reps

Lat Pulldowns
6p x 20, 8p x 20, 10p x 20 and 12p x 15 reps (nice burn and pump)

Straight Arm Pulldowns
3p x 20, 5p x 20 and 7p x 15 reps (ouch... a good ouch)

Vulcan Gripper work
to
LH: 5/6 x 3 x 1 and 1 N rep
RH: 6/6 x 1, 6/7 x 1, VVN, 1 and VVN
 
Monday
Bunch of fellas in today but just me and Dom trained together from 8.45am

SSB Hatfields (ought to have been lever squat lol)
bar x 20, 60kg x 20, 100kg x 20, 140kg x 18 and 170kg x 12 reps

Leg Press
to 460kg x 10 reps

Leg Extensions
to stack x 6 reps

Lying Leg Curls
11p x 8 r/p reps

Bwt: 320lbs (blame xmas pudding)
 
Tuesday
Still volume / pump. Trained solo (guys there but not training with me)
Seated DB Press
21lbs x 20, 36lbs x 20 and 47lbs x 20 (sl on) reps

Hammer DB Curls
36lbs x 20, 47lbs x 20 and 50lbs x 16 reps

Skull Crushers
28kg x 20, 36kg x 20 and 46kg x 20 (sl on) reps

Wrist Roller
*Nearly had an accident on this as the clip came off the weight pin and hit me in the hand (not that bad - better than my face)
80kg x 2 x 20, 1 x 10*, 1 x 20 reps
 
Thursday
Chest Supported Rows in the rack - BB and bench
bar x 12 reps, 60kg x 8 reps, 90kg x 8 reps, 100kg x 8 reps

Lat Pulldowns - stirrup bar
1/2 stack x 12 reps, 3/4 stack x 12 reps, stack x 12 reps

Straight Arm Pulldowns
3.5p x 20 reps, 5.5p x 20 reps, 7p x 16 reps

Bwt: 319lbs
 
Friday
New Year - ass a-kicking time.

Close Grip Bench Press
to 140kg x 5 x 1 reps (better with each rep)

Wrist Roller
I wanna hit 130kg on this this year and get the forearms up to 17-inches - cos... well why not?
82.5-kilos x 3 x 20 reps
 
Monday
Almost full crew in today

Lever Squat
sets of 12 to 200kg x 8 reps

Leg Press
12's to 470kg x 12 reps

Leg Extension
to stack x 7 reps

Lying Leg Curls
(hardest for me to do)
11p x 7 r/p reps
 
Thursday
Supported Chest Rows - medium grip
to 102.5kg x 3 x 8 reps (felt good - better than the last session)

Lat Pulldowns - wide grip / long bar
to the stack x 12 reps

Low Cable Row - close grip / DD handles
to the stack x 12 reps

The variation in the grips hopefully hitting all the angles
 
Saturday
Missed out on gripper work yesterday so that got done. I need to be more consistant.
Vulcan Gripper
BH: usual warm ups
LH: to 5/5 x 1 (wide set), 5/6 x 1/2 then VVN, 1 and TnG reps
RH: to 5/5 x 1, 5/6 x 1 (wide set), 6/6 x 1, 1, 1 and VVN

2021 target to get to 6/6 x 5 x 1 LH and 7/7 x 5 x 1 RH
 
Tuesday
New flat bench should be here today (Mirafit brand - IPF spec - fat pad). Also I had the cable/rope snap on the wrist roller so that needs replacing)

Seated DB Press
to 59lbx 15 reps

Hammer DB Curls
to 59lbs x 17 reps

Skull Crushers
to 51kg x 20 reps

Wrist Roller
to 87.5kg x 3 x 20 reps (rope snapped on set 2, reknotted it and carried on)

Reverse Wrist Curls
10lbs x 3 x 20 reps.

Forearm pumped to 16.75-inches. Upper arm to 20-inches (right arm)
 
Thursday
So it must be back day then
Chest Supported Rows - medium grip
to 110kg x 3 x 8 reps (better on the last 2)

Lat Pulldowns - short bar grip (about 12-inches)
to stack x 12 reps

Low Cable Row - wide grip on long LPD bar
to stack x 12 reps

Took a photo of my pumped back
 
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