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Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Training under Covid-19 conditions

Friday
Close Grip Bench Press
to 145-kilos x 5 x 1 reps (new bench)

Wrist Roller
90-kilos x 3 x 15 reps

Reverse Dumbbell Wrist Curls
18.5lbs x 3 x 15 reps

*VG later
 
Friday pm
Vulcan Gripper work (I think it's a ''red/black'' spring)
Good session on the VG probably cos I had a group with me
BH: 1/1 x 8 reps, 3/3 x 4 reps, 5/5 x 1L/2R reps
LH: 5/6 (L16) x 3 x 1, 1 x VVN and 3 x 1 reps
RH: 5/6 x 1 rep, 6/6 x 5 x 1 reps, 6/7 (L19) x 1 and VVN reps
 
Monday
Damn pinging of my left lower back injury on Lever Squat work. I suspect I was moving too quick and I didn't put a belt on soon enough. Crazy stiff too. I made sure to get my steps in after.

Lever Squat
to 200kg x pain (aka 8 reps). Too dynamic with the lighter weights. Zero issues recently

Leg Press
Crazy stiff but... to 480 x 8 reps

Leg Extensions
to stack x 12 reps

Lying Leg Curls
to (stopped the top set) 8p x 12 r/p reps

Got my training partner to rub lotion on the area and then went right out walking asap so as to stop me stiffening up
 
Tuesday
Seated Dumbbell Press
to 59lbs x 18 reps

Hammer DB Curls
to 59lbs x 20 reps

Skull Crushers
to 44kg x 20 reps

Wrist Roller
to 90kg x 3 x 20 reps

Reverse Dumbbell Wrist Curls
to 18.5lbs x 3 x 15 reps

Arms pumped to 20 and a 1/2-inches
 
Thursday
Left hand lower back injury still holding me back a little.
Chest Supported Rows
to 107.5kg x 3 x 6 reps

Dumbbell Rows
to 130lbs x 12 reps

Low Cable Rows
to stack x 12 reps

Friday
Close Grip Bench Press
to 147.5kg x 4 x 1 reps (5-6 x 1 next time)

Wrist Rollers
to 95kg x 3 x 15 reps. Had to redo the knot again!!
 
I do nothing on lockdown. And I am sure that I will get my gains back reallly quick. I had some pauses and everytime it took about 2 weeks to get back in a good shape.
 
Monday
Dom and Paul
SSB Hatfield Squats
to 260kg x 6 reps

Leg Press
to 535kg (was meant to be 490kg but I couldn't be bothered adding up) x 8 reps

Leg Extensions
to 9p x 12 reps

Lying Leg Curls
to 9p x 8 reps

Bwt: 318lbs
 
Tuesday
Dom and Paul. Rearranged kit after to make room for the iso lever / iso lateral leg press

Dumbbell Press
to 59lbs x 17 reps (same as last time and still pumped)

Hammer DB Curl
to 63lbs x 15 reps

Skull Crushers
46kg x 20 reps

Wrist Roller
91.25kg x 3 x 15 reps

Reverse DB Wrist Curl
18.5kg x 3 x 17 reps
 
Tuesday PM
Rolling Thunder
to 180kg on my old handle. Failed on my left and got 2 singles with my right hand

Vulcan Gripper Work

Wednesday
The new (used) iso-lever / iso-lateral leg press arrived so it was a job of work to get that in and reassembled. Two of the guys ended up helping

Thursday
Chest Supported Rows (medium grip)
to 107.5kg x 3 x 7 reps (last set I could have done more)

Low Lever Rows (narrow grip)
Used the new leg machine to pull / row on the weight horn - great move (pics on FB)
to 70-kilos (used a strap due to the thickness of the horn) x 3 x 8 reps

Lat Pulldowns (wide grip)
to all bar 3 stack plates x 10 reps

Also sorted out a gas bottle for the heater (will be used elsewhere too) for the gym.
 
Monday
Used the new leg press properly for the first time.

Lever squat
to 260kg x 8 reps

Iso Lever Leg Press
to 6 plates / 120kg x 8 reps per leg (one at a time)

Leg Extensions
to 9p x 8 reps

s/s

Lying Leg Curls
to 9p x 8 reps

Bwt: 317lbs dressed. Right upper thigh (post workout) 30-inches
 
Tuesday
Nice session
Seated DB Press
to 59lbs x 20 reps

Hammer Curls
to 61lbs x 20 reps

Skull Crushers
to 52kg x 18 reps

Wrist Roller Work
91.25kg x 3 x 20 reps

Reverse Wrist Curls DB
18.5lbs x 3 x 20 reps
 
Thursday
As per various widths on back movements

Chest Supported Rows (M)
to 110kg x 3 x 6 reps

One Arm Dumbbell Rows (N)
to 80kg x 8 reps

Low Cable Rows (W)
to the stack x 12 reps (pulled into the top of the waist)

DOH Deadlifts
65kg x 12 reps (easy as f**k but done for back rehab)
 
Friday
Bench could have been better
Close Grip Bench Press
to 152.5kg (might drop back to 150kg for a few weeks) x 3 x 1 and a fail

Wrist Roller
92.5kg x 3 x 17 reps

Reverse Wrist Curls (DB)
21lbs x 3 x 15 reps
 
Tuesday
Upped my game today

Seated DB Press
to 70lbs x 14 reps

Hammer DB Curls
to 70lbs x 15 reps

Skull Crushers
to 51kg x 16 reps

Wrist Roller
100kg x 3 x 20 blip reps

Reverse Wrist Curls (DB)
21lbs x 20 reps x 3 sets
 
Thursday
Full crew. D had a great session playing catch up with me

Chest Supported Rows (M)
to 110-kilos x 3 x 8 reps (PB)

Lat Pulldowns (N - 2 x D handles)
to stack -3p (down from usual but probs cos I PB'd on rows) x 10 reps

Low Cable Rows (W)
Into lower stomach - last week was to the rib cage
stack x 12 reps

DOH TL Deadlifts
Still rehabbing
bar x 12 reps, 60kg x 12 reps, 100kg x 12 reps (D did 14)
 
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