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Blackdog's Workout Log


Blackdog

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Monday

Usually I am morning person but it didn't work out this time. So I ran and powerwalked with the dog tonight.

Played with the grippers a little and Rolling Thunder.

Did my usual Ab work also.

As soon I very regular with my routine I will start posting #'s. But it won't be nothing to get excited about. :)

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Tuesday

Powerwalk 20 min

Run the stairs 10 min

Run 10n min

A few clicks on the 1, 1 1/2, 2 grippers

C ya

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Wednesday:

Another darn good workout! :rock

I am splitting my anerobic days into 3. Converted all my DB into 2".

Did:

ABs

Pull ups

DB bicep curls

DB Shoulder press ups

DB tri

Kettlebell swings

DB forearms curls

DB " " revers curls

3 x 5 Rolling Thunder

3 x 5 25 lb hub lifting

4 x 1 4- 10lb pinch lift (standard weights)

Today (Friday)

Squats

Leg extension

Back of leg extension (forgot the name)

Calves

Shrugs

Abs

A few #1, # 1 1/2, # 2, and Severe negatives on #2 grinded on both sides.

Expand bands

Thats about all she wrote.....

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Saturday

Weight day:

- A couple ab exercises

- Forearms

- Sledge side to side

- Dead lift

- DB Chest Press on ball

- DB Back pull up on ball

Grip

4 (standard) dimes - 4 x 3

TTK - 15 lbs - 4 x 5

Expand band - green - 4 x 8 (reg grip)

Expand band - green - 4 x 5 (pinch grip)

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Sunday

I am going to come up with a better way to write this log that is more time efficient. Maybe take my laptop to my gym and type er up.

Today was the Run with Dog day. And a few gripper smacks that I will do in moment.

And I always do my abs......

Adios

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my god how I love the kettlebell!

Swings makes a great dynamic full body stretch at a lightweight and a hell of an exercise at a heavy. Read much by Pavel?

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Tuesday

Run with the dog (40 min)

Ab work

Got some airtime hubbing my 35#! (slowly coming back)

Tommorrow is weight day.... I am so excited it almost makes me drool!

VahnCruz,

I read Pavel a while back. Will get into some more of his exercises at some point. Just doing swings at the moment and will start the Turkish getup (or whatever it is called soon)

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Wednesday:

Weight day

Grippers #2 holds

TTK work

Thursday

Running

Friday

Weight day

-squats

-leg extension

-calves

-shoulder shrugs

-Abs

Pinch grip day

35# hub holds each had 5 singles throughout workout

4- 10's holds

sledge hammer side to side

reps on Rolling Thunder

expand bands

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Saturday

Nice workout.

I now have 63 ft of 2 in rope. Will need to figure out where this will come into play in my workout.

Gripper day

-holds on my double filed #2 (did not close)

-MM reps on my #2

-Expand bands white and green

Titans SH 4x5 @ 20 lbs

Deads ( will need to look into this more. I don't think my form is right)

DB biceps, triceps, chest, upper back w/ 2 in bar

Abs

Tommorrow running.....

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Sunday

Did one of my weightlifting days today since doing all day tree work on Wednesday, Thursday.

-PR today on Hub...full dead @ 36 1/2 lbs

-Many holds on 35 hub

-bounced the #50 hex on rebounder

-expand bands

Wrist curls

shoulder press

pullups

Thats it.....

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Monday

Powerwalking with the dog. A little gripper work.

Tuesday

Nada. Work was long

Wednesday

Leg day -anerobically speaking

-squats

-leg extension

-back of legs

Hubbing the 35 strongly on both hands :rock (I'm gonna get that 45 soon)

DH 2 45's pinch grip holds

bouncing the 50 hex on the rebounder -gotta a while to go on that for sure

5x5 Rolling thunder 110 lbs (don't laugh)

Extensor with green band

Adios

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Thursday

Powerwalked with dog

a little gripper action holds on #2, mm reps on #1.5

Friday

Hub day (one of my favorites) PR 37# deadlifting it on both hands. Seems left is stronger on this eventhough I am right handed.

extensor work

bounced the 50# hex on rebounder

sledge side to side

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Saturday

A good solid run! :rock 6 miles and I felt strong. Finally I am coming back on running.

Did some Ab work.

Gripper work

OC on #1

SN on #2.5

Holds on filed #1.5

Closes on #2

Bought a nice 45 for hubbing. It may not be the most perfect diameter (4 1/4), but it has a nice patina and the hub is completely vertical. At the moment I don't feel satisfied lifting the makeshift hubs, maybe in the future I will do that. It fun lifting the plates. 45 is mine soon!

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Bought a nice 45 for hubbing. It may not be the most perfect diameter (4 1/4), but it has a nice patina and the hub is completely vertical.

It's actually teribble for hubbing! My original 45's are 3 1/2 in that's good enough.

Sunday

Nada

Monday

No general workout.

Pinch Grip

Reps of 2 25's each hand

Hubing reps @ 37, then full dead hub @ 38 PR baby!!! :rock

Expand bands green

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Tuesday

Running plus grippers

Wednesday

New 2 3/16 bars

-overhead press

pullups

forearms

Kettlebell swings

Pinch grip

-hubbing holds on 35

Thursday

Running with dog

Grippers

Tommorrow will do squats for the first time on new bar.... we will see

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Friday

-Hub lifting 35#

-Heavy Hammer 15# side to side 4x5, raising up front 4x5

-pinching two 25's plus 5

Deads with new thickbar 3 x 8

biceps

dips

DB press on ball

DB rows on ball

Abs

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Saturday

Nice solid workout! :rock

Used my new bar @ 2 3/16in on Squats. I am not doing much as mentioned before I am slowly coming back.

4 x 5 156#

other leg stuff too

sets of singles throughout workout

SN 2.5 COC

OC 1.5

Choker 2.5 cheated reps

Smacks on 2

Titans 4 x 5 15# SH

Thats it

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Sunday

I don't know how long I am going to keep writing stuff other than grip on this log. At the moment it is keeping me motivated.

Ran with the dog; beach and street.

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Monday

Hub lifting ( for some reason I couldn't even lift 35 tonight. Did my best though)

Heavy hammer w/ 15#

-front and back 3 x5

-side to side ""

Rolling Thunder #125 RH a few lifts

LH moved it around no lift

Pinch holds on 2 x 25's

Expand bands yellow

You know what?.... tommorrow is a lifting day..... :D

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Tuesday

Forearms

Abs

Shoulders

Upperback

Reps on

#2 choked

#1

#1 1/2 OC

Titans thumb work -setting gripper movement 5 x5 - 15#

Wednesday

Biceps 3x8

Dips 3x8

Deads 4x5

Abs

Chest press DBs on ball 4x5

Rows DBs on ball 4x5

Pinch

Hit my previous PR again on hub #38 then did reps @ #35

Bounced my new blob, 47.5, on rebounder. Blobs are nice :rock This is my first one.

Reps on RT #125

a little expand bands

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Thursday

Ran the dog for a good solid 35 min.

Ab

Grippers

1 coc

1 1/2 coc

2 choked reps

SN 2.5

Titan

15# 4 x 5 clamp grip BH

Friday

Happy time! new PR on Hub 39# full dead on left hand, Rt hand half dead a few times. Then reps on 35

Squats - slowly progressing, coming back from injury, being smart 4 x 5 176#

leg ext

back legs

calves

good solid reps on #125 Rolling Thunder

Bounced the 47.5 blob on rebounder, feels great

Heavy Hammer #15 all moves

Thats it. Tommorrow running

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Saturday

Crush Grip only today

WU 1, 1 1/2, 2

Sets and reps of:

Choked 2

1 1/2 OC

SN 2 2/2

Titans -Clamp Grip BH

#15 4x5

Green expand bands

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What is a "Titans -Clamp GripTitans"? ;)

It's the TTK, from IM. The exercise I am using with this I call "the clamp grip". Instead of using four fingers straight out and opposing thumb, like when I pinch, I am closing my hand like a fist and just using my thumb to clamp against my closed fist.

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What is a "Titans -Clamp GripTitans"? ;)

It's the TTK, from IM. The exercise I am using with this I call "the clamp grip". Instead of using four fingers straight out and opposing thumb, like when I pinch, I am closing my hand like a fist and just using my thumb to clamp against my closed fist.

Thanks for explaining! That reminds me of key pinching: http://www.komkare.com/images/pinchhyd.jpg

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