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Frank's Log


Magnus

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Tuesday, 4/7/09

Skull crushers:

105lb x 3 sets of 10

Rope pull-downs, drop-sets:

2 sets of 70/60/50/40 x 8

T-bar rows:

240lb x 3 sets of 10

Barbell rows:

236lb x 4 sets of 8

DB pullovers

23lb x 2 sets of 20

Edited by Magnus
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TTK

10lb, did a few sets of that 10 full, 10 mini, 10 full reps routine

Then some high-rep work after that.

Add some weight to that TTK! =)

I did 17.5lb's on Sunday, and I couldn't move my thumbs after just one set.

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Went to Play-It-Again today, and they just got a bunch of used plates in. Got 2 more 50lb and two more 25lb plates for $52.50. Now that I think

of it, I wish I bought a bunch of the other ones. Maybe I'll go again tomorrow :D

Add some weight to that TTK! =)

I did 17.5lb's on Sunday, and I couldn't move my thumbs after just one set.

I knows it :D Do you do it with you thumb on top or your fingers?

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Went to Play-It-Again today, and they just got a bunch of used plates in. Got 2 more 50lb and two more 25lb plates for $52.50. Now that I think

of it, I wish I bought a bunch of the other ones. Maybe I'll go again tomorrow :D

Add some weight to that TTK! =)

I did 17.5lb's on Sunday, and I couldn't move my thumbs after just one set.

I knows it :D Do you do it with you thumb on top or your fingers?

Thumb on top.

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Went to Play-It-Again today, and they just got a bunch of used plates in. Got 2 more 50lb and two more 25lb plates for $52.50. Now that I think

of it, I wish I bought a bunch of the other ones. Maybe I'll go again tomorrow :D

Add some weight to that TTK! =)

I did 17.5lb's on Sunday, and I couldn't move my thumbs after just one set.

I knows it :D Do you do it with you thumb on top or your fingers?

Thumb on top.

Good, that's what I thought.

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Wednesday, 4/8/09

Deadlifts:

430lb x 1

420 x 1

410 x 1

400 x 1

370 x 3

370 x 3

370 x 1

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Wednesday, 4/8/09

Deadlifts:

430lb x 1

420 x 1

410 x 1

400 x 1

370 x 3

370 x 3

370 x 1

You're killing me!

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Wednesday, 4/8/09

Deadlifts:

430lb x 1

420 x 1

410 x 1

400 x 1

370 x 3

370 x 3

370 x 1

You're killing me!

Haha, hey it's gotta be something, at least :laugh

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Thursday, 4/9/09

Dumbbell curls

66lb x 3 sets of 8

Strict ezbar curls, narrow grip:

110lb x 4 sets of 8

Dumbbell shoulder press:

80lb x 4 sets of 2

Reverse flyes:

36lb x 3 sets of 8

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Well, I came down with a stupid stomach bug...again. But, since this was actually the last week of this current 6-week routine, and this was actually going to be a light week anyway, hopefully it won't botch anything up too bad. Haven't eaten anything since yesterday morning, but just for the heck of it, I gave the Elite a quick shot. Set it, squeezed 100%, and just to see how far out I was, I pulled it with my left hand...and the knurling ground, which means it was already closed :blink Time for another video attempt, I guess.

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Did some Bicep/chest work yesterday, and back and triceps today.This is really a mutt week anyway, so anything done now is bonus. Rows weren't too bad today:

T-bar rows:

100 x 8

150 x 8

200 x 5

250 x 8

250 x 12

200 x 8 (extra strict, very slow, pause and squeeze at the top, etc)

Barbell rows:

254 x 2 sets of 8

GRIP

Finally got that stinking BBE closed today :yikes Seems my suspicions from the other day were correct.

Right hand:

Warm-up - #3 x 4 reps

BBE x 2 singles - PR

HG350 x 2 reps

#3 x 4

#3 overcrush

Left hand:

#3 x 4

HG350 x 1 - PR

HG350 x 6 BFNs

#3 x 3 reps

#3 overcrush

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Congrats on the BBE & the 350!!! So satisfying to hit a goal! Keep it up!

Thanks man!

Wednesday, 4/15/09

Ordinarily would've taken this as a rest day, but just tried a quick max dead for joy.

440 to just past knees

440 to just under knees

That's all. It's DEFINITELY coming up next week. Almost got it today.

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Thursday, 4/16/09

Ezbar curls, wide grip:

112 x 8

142 x 5

142 x 6

142 x 5

Reverse curls (STRICT):

112 x 2 x 8

Barbell 21s:

90lb, one set

I also did some single sets of barbell curls and partials in between all those.

Lateral raises:

50lb x 3 sets of 8

Frontal raises:

50 x 6

50 x 8

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Monday, 4/20/09

Starting a new 6-week routine today

Ez-bar curls:

112 x 8

145 x 6

145 x 6

145 x 5

Barbell 21s (straight bar):

Set 1 - 90lb

Set 2 - 90lb

Reverse narrow grip ez-bar curls:

115 x 8

115 x 8

Bench-press

Set 1 - 238 x 3, 238 x 2. 241 x 1

Set 2 - 241 x 3, 245 x 2, 251 x 1

Set 3 - 255 x 2, 265 x 2, 275 x 1

Disappointed that I didn't hit 281 today (or even 275 x 2 like 2 weeks ago), but since the workout itself was heavier than last time, I guess I still made some progress after taking a week off.

Incline DB bench:

90 x 8

90 x 7

Added another rep since last time.

Doing grippers later

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Tuesday, 4/21/09

T-bar rows:

200 x 8

275 x 12

275 x 12

200 x 8

275 seems like a huge jump from last time, but I used bigger plates this time, so even though it's heavier, it was partially off-set by the leverage.

Barbell rows:

254 x 5

254 x 5

254 x 5

254 x 5

254 x 6

V-bar push-down:

50 x 6

50 x 8

100 x 8

100 x 8

100 x 6

Wide-grip skull-crushers:

105 x 8

105 x 8, drop set down to 62 x 20

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Grippers:

Just a short workout today.

Right hand:

#3 x 4

BBE x 1

Filed hg300 x 1 + 6 BFNs

BBE x 3 BFNs

#3 x 10sec. overcrush + slow negative

Left hand:

#3 x 4

BBE x 1 attempt (pretty close)

Filed hg300 x 6 BFNs

BBE x 3 BFNs

#3 x 10sec. overcrush + slow negative

I may do RT later.

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Wednesday, 4/22/09

Deadlifts:

440 x 1, PR - came up so nice I recounted the weight twice because I thought I mis-loaded it :cool

Definitely going straight for 450 next week.

404 x 3

364 x 3

364 x 1

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Did some CCS closes on the #3 tonight. 3 singles righty, and 3 dang close attempts lefty (missed by maybe 2mm).

Also earlier today did coin-hold on the BBE and an attempt w/ left hand, which was also pretty close (~3mm). That's okay, though, since my left is so much

stronger at pinch and thickbar :D

Edited by Magnus
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Frank, how soon will you be doing the MM2 cert or have you already?

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Frank, how soon will you be doing the MM2 cert or have you already?

I'm currently the next one up...just waiting for Eric to start my topic now.

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Thursday, 4/22/09

Push-press:

Dang my weak shoulders :dry That's gonna change.

115 x 6

165 x 5

185 x 1

Lateral Raises

50 x 8

50 x 8

50 x 8

Very strict:

30 x 8

30 x 8

Reverse Flyes:

36 x 3 sets of 8

Barbell curls, drop-sets:

Set 1 - 150 x 5 (too heavy, misloaded)

Set 2 - 140 x 5, 130 x 5, 120 x 5, 104 x 5

Set 3 - 140 x 5, 130 x 5, 114 x 5

Full hammer curls:

50 x 2 sets of 8

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Friday, 4/24/09

Some pinch training today.

Warm-up, 10sec hold w/ 2-25s

5-10s, both hands, no pipe

74lb 1-hp (this is down :(), both hands

80lb passed back and forth very quickly between hands, 2 sets of 20 passes

20sec hold 2-25s + 4, both hands

15lb on TTK, 10reps left, 6 right

Some high-rep burners on the TTK

#3 hold for time, both hands

Extensors work after that.

also, got some singles on the BBE again today.

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Friday, 4/24/09

Narrow grip bench-press:

115 x 12

165 x 12

225 x 5

225 x 5

215 x 5

215 x 5, drop-set to 115 x 12

Wide grip skull-crushers:

105 x 8

105 x 8

105 x 6

82 x 8

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Monday, 4/27/09

Ez-bar curls:

118 x 8

148 x 6

148 x 6

148 x 5

Narrow reverse grip ez-bar curls:

118 x 8

118 x 8

Barbell 21s:

2 sets w/ 94lb

Bench-press:

115 x 2 sets of 10 (warm-up)

Set 1 - 238 x 3, 241 x 2, 245 x 1

Set 2 - 245 x 3, 245 x 2, 251 x 1

Set 3 - 255 x 3, 265 x 2, 285 x 1 (PR)

Incline DB bench:

90 x 8

90 x 8

These felt way easier than last week. Starting 100s next week.

Getting more consistent on the BBE. I can close it on pretty much every attempt now.

Edited by Magnus
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