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Back Into Chaos: JStepien's Log


JStepien

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It's Monday!!! Decided to squat!!! Had an ok kind of day!

30 minutes on exercise bike 

Back squats

Warmup to 525 lbs only 1 rep

*working on a new squat stance, more of my feet closer than going out wide. Felt good though...*

Front squats 3x10

*trying figure 8 wrist straps on it, was tough cause of my flexibility*

Plate good mornings 3x10

Just holding a 25 lb plate close to my chest, perform good morning, keeping my back straight*

Jumped to grippers... crushing the CoC 3... hit 3.5... then tried this...

Hope I didn't embass myself!

Upper body tomorrow!!! Til then!

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Tuesday 1/17

had a lousy day...

BTN wide grip press: worked to a few singles of 245 lbs

Flat bench press 3x10

Incline sit ups 3x20

Wednesday 1/18

Arm wrestling practice!

Thursday 1/19

Front squats felt weird did singles of 275 lbs

Back squats 3x10

DB stiff leg deadlifts 3x10

Wanted to do rolling thunder, but biceps sore from last night

Did IM hub did reps 35, 45, 55 lbs from 3 reps to singles

Well, February 18th will be a comp day, but which event to do??? :blink

WAL NJ event or Jedd Johnson's Winter Grip Fest

Decisions, decisions...

Edited by JStepien
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Ok, what a crazy day! It was an "amped up" work experience. I was pretty exhausted before training.

30 minutes on exercise bike

5 sets Snatch from floor & muscle snatch

4 sets 1 clean & 2 push presses

Superset 3x10 with dumbbells

Incline side laterals & incline front raises

5x10 incline DB back rows

Felt like messing around with grip

5x5 pinch block at 55 lbs

I know light weight, tired & sore, probably over training

... Well, tomorrow, I was suppose to have a boxing & highland games session with 2 friends in the morning, but cancelled that... May still train arms! Take a trip to the ARM FARM!!!

Edited by JStepien
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Hey, hey, hey saturday!!! Feeling better today!!!... This is how the day went...

30 minutes on exercise bike

*A family friend came over for some boxing & kickboxing workout... I know I said I cancelled, but lied. Felt guilty if I canned it. Mostly, him hitting the focus mitts held by me & combo techniques*

ARM FARM!!!

Pretty much 3 sets of 10 reps on everything mostly supersets

JM press & BB drag curls 

Close grip bench & BB normal curls

EZ bar lying skull crushers & BB reverse curls

EZ bar pullover press & DB concentration curls

EZ bar seated extensions & DB hammer curls

Band pull downs & band hammer curls 

Bent over band extensions & plate curls

*Those were all supersets*

Fat gripz rocker wrist curls (what I'm calling them, outward & inward curl in one motion)

Band top roll movement

Band hook movement

Rolling thunder deadlifts 

3 1/2 inch globe deadlifts

3 sledgehammer finger walks 

1 set of 50 reps both hands CoC 1.5

Did 100 crutches somewhere in between 

... It's probably overkill, but felt no soreness through out the workout... this will be an once in awhile workout... Maybe awhile before I post here again. Maybe Wednesday or Thursday, til then

 

 

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My back was bothering me at work, decided to train light

30 minutes on exercise bike 

5x10 back squats

Kept weight light & limit rest time

Been seeing video of hub lifts recently

Just trying to hit a PR

Also, saw a Facebook video of a guy training transfer with a kettlebell & a fat grip on the handle. I tried it on a 30 lb kettlebell. More for fun, than being serious.

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Another miserable weather day in Jersey. Cold & rainy ain't the best to work in...

Another light day...

5x10 flat bench press

3x10 plate pinch 35 lbs

... I think this week will be more of an active recovery week...

Tomorrow is arm wrestling practice night!!! Looking forward to that!

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Arm muscles & tendons were a little bit sore from last night. Even though, it was windy, still was a nice, sunny day. Wanted to change it up.

30 minutes on exercise bike 

Bunch of shoulder stretching

*shoulders have been really tight lately, it was painful*

2x10 KB swings 

2x10 superset KB front squats & KB overhead squats

*overhead was a pain in the @$$, 1st time ever doing this movement*

Snatch from the floor 5x2

Cleans from the floor 5x2

2x10 plate good mornings

2x10 band good mornings

2x20 band wrist movement

*more towards arm wrestling, training partner was talking about it last night*

Bottoms up KB clean hold with fat gripz: as long as I can

*saw something with kettlebells with fat gripz on it online, looked interesting*

Tomorrow night maybe alot of overhead presses don't know any grip &/or wrist work

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I'm still training, just haven't trained grip. Felt soreness & discomfort in the wrists, elbows, & biceps since last week. I decided to take off grip for the week. Hopefully, Monday, I'll be back to post a grip workout.

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Haven't been grip training, probably only this today

Did alot of cardio today... Saw this on Jedd Johnson's youtube channel while on the exercise bike for 2nd round

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I haven't posted or really trained grip... If I did train grip, it was light, more like a rehab workout...

I think I just wanna go insane today...

Gonna compete in an arm wrestling comp next week...

Don't know why, don't know weight, wanna throw...

 

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Probably the only day I lift. Decided to check out this new, hardcore gym by me

SAVAGE CITY STRENGTH in Hillsborough, NJ!

Did some grip training with the Country Crush handle

WAL NJ Qualifier this Saturday!!!

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No work today, paid holiday. Sore from arm wrestling event 2 days ago...

Why not, here's from Saturday...

 

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Gorgeous weather for a February Saturday... Since, I hear, I have a fan of my workouts on The Week of Grip podcast...

 

Edited by JStepien
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  • 1 month later...

I know, it's been awhile... Was I missed?... Haven't posted here & youtube for awhile...

Workout today...

30 minutes on exercise bike 

10 sets of singles/ 1 rep

365 lbs x 3 sets

415 lbs x 3 sets

435 lbs x 3 sets

465 lbs x 1 set

*Also, did a little bit of credit card sets*

Did some sledgehammer finger walks not on video

Round 2 20 minutes on exercise bike

* Girlfriend had dinner done*

Contests, so far, planned

- May 7th: charity strongman contest, only 3 events

- July 15th: best of 3 arm wrestling supermatch vs Dave Grabowski

- Want to compete at the King Kong &/or any grip sport event that pops up

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  • 1 month later...

Just got back into grip training, been going light. Trying to build up the strength. I had some injuries from the WAL liberty brawl major event in Philadelphia back in March.

This was from last night with grippers

Non grip related, this was in the morning... did wrist & arm wrestling movements after that & upper body, but went light with it

 

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Well, it's comp week for me, going easy, more of an active recovery week.

After hitting box squats & some accessory work, training on the rolling thunder handle

Does my belt make me look fat???

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Alrighty! This was after lower body workout today, prepping for Sunday!

 

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Tonight was upper body... Did some Ironmind hub, only working up to 65 lb one rep... some arm wrestling movements superset... 5 sledgehammer finger walks as fast as I can... this was after all that...

 

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  • 1 month later...

Haven't been hitting grip as much after experiencing a left forearm injury, but I'll put up these videos

Lately, kinda been on a bodybuilding & weight loss kick... Summer is approaching!

Just an update...

Finished 2nd in a charity strongman event, only lost to a national level competitor, but beat him in the overhead press medley... I'll take it!...

Haven't been on an arm wrestling table since WAL event in March...

Got quite a bit of things going on in the personal life, keeping me busy...

 

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Again, life has been busy between work, relationship, & helping my dad around the house. Only grip workouts I had were grippers, tearing cards, & arm wrestling movements with resistance bands. Had a left forearm injury, probably from strongman training for the event I did back in May.

Did Kind of bodybuilder leg workout, I'll skip to rolling thunder.

145 lbs 3 sets of singles

180 lbs 3 sets of singles

215 lbs right went up, left broke ground no lock out 

230 lbs right broke ground no lock out

... maybe too much too soon...

Finisher 1 set of 25 reps both hands 110 lbs

Thinking maybe should reconsider getting back into grip... king kong??? Defend 120+ kilo title???

Even though, saturday went to the boxing gym in the morning then more towards highland games training in the afternoon. Hands probably not totally healed.

Thinking about trying highland games again during the summer. Long Island Highland Games???

Boxing is still fun to me, but going to a gym once every other month.

 

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I'll just mention the grip training I did

Tuesday 6/13:

Chest & Triceps

Did a superset of arm wrestling rotation movement, 20 reps each arm & 30 seconds bottoms up kettlebell cleans both hands at same time. 5 sets

Thursday 6/15:

Back & Biceps

Plate pinch kind of day

5 sets of singles 2x35s high pulls

3x10 plate pinch kickbacks (don't know what to call them... pinching 2x25s & doing a reverse wrist curl)

3 Supersets of plate curls x 10 & sledgehammer finger walk

Friday 6/16:

Boulder Shoulders

All were 3 sets of 10 reps

Globe pulls with resistance band

Rotation movement

Static hold lift

Country crush wrist curls with resistance band

5 sledgehammer finger walks

I gotta help a friend move tomorrow...

Just remember this week, kinda forgot, I got that supermatch at the battle at black bettys on July 15th...

Actually, don't know if I should go or back out... Kinda lost that spark for arm wrestling...

Thinking if I do that match, after that, stop the bodybuilder routine, go back into the strength training mode. Just in case I compete in a highland games event.

Left forearm was sore after plate pinches, but didn't feel bad today. So, that's a good sign to increase the grip training!

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It was a hot, humid day at work! Lower back was bugging me from helping friends move all day Saturday...

Trained legs tonight after work

Always changing my routine every week 

For example: this week will be 3 movements. 5 working sets: 3 sets of 10 reps then 2 sets of 20 reps

Movements were leg extensions, lying leg curls, & back squats

*Been going light since May*

Did grippers after...

Now, time for pork loin!!!

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Been a few hot days at work, feel out of it. Still getting in training!!!

Tuesday.... did chest & 1 movement for triceps... grip was trying 1 rep on the IM pinch block... I feel it's my weakest lift, but was awhile since training with it... Then, finished with 5 sets of 2x35s plate pinch 1 rep again

Wednesday or today... back & again just 1 movement for the biceps... went easy on back, felt tender after work... did some AW rotation movement for 4 sets ranging from 10-20 reps... Also, 10 sledgehammer finger walks, tried to go pretty quick... & did a ton of abs (had 16 tacos last night, don't judge me!)

Tomorrow either gonna be shoulders, a trip to savage city strength, or rest day

If I go to savage city, might be DO axle deadlifts & country crush

Thinking today could be my last grip day of the week

Saturday, probably, most likely highland games throws & then arms

Motivated by the man, the myth, the legend, the one, the only Tank Andrade! About long island highland games! Hopefully, improve my throws

The AW supermatch I got on July 15th, thinking about backing out of it... The promoter doesn't want me to, trying to talk me into competing... shall see...

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Well, my alarm clock aka my cat went off around 6:15am. It monsoon by my place. So, no throwing, since my backyard is a swamp. I'll train arms in my small pond aka my basement aka the stepien dungeon. Stuff was added to my to-do list...

Arms: 3 movements for triceps & Biceps

3x10, 2x20

Triceps: close grip bench, skull crushers, overhead DB extensions

Biceps: ez curl bar standing curls, DB concentration curls, incline DB curls

Did some rotation wrist movements 3x10... not a fan of wrist curls...

Using an old martial arts belt with a plate attached 

Had a damaged adjustable DB put a 5lb on it, just levered back & forth

Eat & off to chores...

Thursday I just did shoulders & core no grip

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3 day work week, vacation starts Thursday! Legs & did some grippers REDEMPTION time!... Well, that was the plan.

4 movements 4x10

Sumo KB squats

Makeshift SSB squats

Bulgarian split squats bodyweight

DB stiff leg deadlifts

Did 30 mins of cardio, 2x50 calves standing raises before, abs 2x50 crutches after workout

 

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