Josh O'Dell Posted July 11, 2013 Share Posted July 11, 2013 (edited) Well i figure i better start a log, I will start with todays workout: Today i did legs first i did fat bar deadlifts. 2 warmup sets of 135, 20 reps. Then i did 5 sets till failure, these weight amounts as as 255 275 275 295 305 then 5 sets of hacksquats till failure weight as follows 275 275 285 295 305 Then i did 3 sets on my wrist roller till failure with 12 1/2-15-20lbs 5 sets on my homemade adjustable gripper. several sets with the coc 2 filed 2.5 and coc 3. And tonight i ran 3 miles on the treadmill and calf raises. Well i figure i better start a log, I will start with todays workout: Today i did legs first i did fat bar deadlifts. 2 warmup sets of 135, 20 reps. Then i did 5 sets till failure, these weight amounts as as 255 275 275 295 305 Then i did 3 sets on my wrist roller till failure with 12 1/2-15-20lbs 5 sets on my homemade adjustable gripper. several sets with the coc 2 filed 2.5 and coc 3. And tonight i ran 3 miles on the treadmill and calf raises. Edited July 11, 2013 by Joshua87 Quote Link to comment Share on other sites More sharing options...
Tom Scibelli Posted July 11, 2013 Share Posted July 11, 2013 my homemade adjustable gripper I'm curious about this, do you have a picture? Quote Link to comment Share on other sites More sharing options...
Chez Posted July 11, 2013 Share Posted July 11, 2013 Good to see you are keeping a log here. Its a great way to stay motivated and track your progress. Good luck Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted July 11, 2013 Author Share Posted July 11, 2013 Thanks Chez and a picture of what Tom? Quote Link to comment Share on other sites More sharing options...
Tom Scibelli Posted July 11, 2013 Share Posted July 11, 2013 I read that you had a home made adjustable gripper, I was just wondering how you made it or what it looked like. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted July 11, 2013 Author Share Posted July 11, 2013 http://www.gripboard.com/index.php?showtopic=40730 I have made some changes i will get some recent pics and post them. 1 Quote Link to comment Share on other sites More sharing options...
Tom Scibelli Posted July 11, 2013 Share Posted July 11, 2013 Sweet! I missed that thread. The extended handle one looks awesome! Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted July 11, 2013 Author Share Posted July 11, 2013 Well i kinda hacked the extended handle off here is some new pictures of it. There is a pin attached to that paracord it, you take it out and it allows you to slide the spring when you find where you want it you squeeze the handles and place the pin back in when the holes line up, It also holds the handles the same width as a coc. 2 Quote Link to comment Share on other sites More sharing options...
Tom Scibelli Posted July 11, 2013 Share Posted July 11, 2013 That's pretty awesome man Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted July 11, 2013 Author Share Posted July 11, 2013 Thank you, I do alot of work with it. The last 4 settings are insane and the weight of it adds to the difficulty. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted July 12, 2013 Author Share Posted July 12, 2013 Today i did chest and grip super sets. 5 sets till failure with homemade axle 225lb benchpress and 1 1/2in block set with a coc 2.5 in between axle sets. Then i did 5 sets of 65lb incline 1 1/2in handle dumbell presses super set with the coc 3. And a ton of pushups and some heavy heavy reps on the homemade gripper. I will work my pinch grip through out the day at work with a small weight bar collar that i put handles on. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted July 14, 2013 Author Share Posted July 14, 2013 Today i did 4 sets of shoulder presses followed by 5 sets of dumbell bent over rows. Shoulder press. 4x10 70 pound dumbell. One arm dumbell bentover rows. 5x10 105 pound dumbell with a 1 1/2in diameter handle. Gripper work. 4 sets of 12 with fild coc2. 4sets of 7 with a coc2.5. 4 sets of 3 with coc3. ( almost got 3 offhand ) Then repeated all 2x Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted July 19, 2013 Author Share Posted July 19, 2013 Today i did biceps and gripper supersets. I started with 115lbs on the barbell as follows, 115lbs for 12 reps. 2.5 till failure both hands. 125lbs for 10 reps. 2.5 till failure both hands. 135lbs for 6 reps. Filed coc 2 till failure both hands. Then i did preacher curls on my weight bench which has a curl bar attachment hooked to the leg extension. 100lbs till failure. Coc 3 for 4 mms closes right and 6 closes with 2.5 left. 125lbs till failure. Coc 2.5 7 reps right and 5 reps left. 135lbs till failure. Filed 2 till failure both hands. 50 lb dumbell curls with 1 1/2 in dia. Handles. 15 reps DB homemade gripper on setting close to the 2.5 till failure. 13 reps DB HM gripper same setting till failure. 12 reps DB HM gripper same setting till failure. 50lb plate curl both hands same time 4 sets to failure A set with my 2.5 from today http://m.youtube.com/watch?feature=plcp&v=-6_JoKasz9A Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted July 23, 2013 Author Share Posted July 23, 2013 I did some work with my 2 filed, 2.5 , 3. Starting with 2 warm up sets with my 0.5. Then 4 sets of 15 with my filed 2. 4 sets of 4 ccs closes right and 2 left on the 2.5. Then three mms reps with the three right and left i did the same but helped with my right hand for 5 sets. Then back to the 2.5 i did ccs till failure then ccs attepts with the 3 till failure. Then i did 5 sets of tns with my 2 filed till failure both hands. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted July 25, 2013 Author Share Posted July 25, 2013 http://m.youtube.com/watch?v=9oLe9XrZBkA&feature=plcp this is my latest progress on the 3.5, Im going to the beach for a week so i will resume my gripper training and hopefully my MM1 cert. Im OUT!! Quote Link to comment Share on other sites More sharing options...
Geralt Posted July 25, 2013 Share Posted July 25, 2013 Good work bro. Interesting to see how you can improve by going to failure on grippers and two days later can do a max attempt again. I mean interesting in the way how bodies vary in terms of recovery. I retrogress when doing sessions so short after each other. Now go and do some showing off on the beach, with your improved tendons! 1 Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted July 25, 2013 Author Share Posted July 25, 2013 ha ha thanks its pretty amazing indeed! Mind over Matter! Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted August 6, 2013 Author Share Posted August 6, 2013 Im back! feels good to be home, feel good and rested. Anyway i did biceps and some forearms today nothing crazy till after my mm1 cert anyday now. I started with curls with HM fatgrip dumbell and HM gripper super sets as follows. 60lbs to warm up for 12 reps. 65lbs for 12 reps. HM gripper till fail. 70lbs for 5 reps. HM gripper till fail. 75lbs for 3 reps. HM gripper till fail. 70lbs for 6. HM gripper till fail. 65lbs for 8. HM gripper till fail. 60lbs till fail. 50lb plate curls with both hands. 1st set 20 reps. 2nd set 15 reps. 3rd set 18 reps. 4th set 15 reps. Wrist Roller. 20lbs 4 reps. 15lbs 5 reps. 12 1/2lbs 5 reps. 10lbs 5 reps. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted August 11, 2013 Author Share Posted August 11, 2013 Todays Grip Workout. Coc 0.5 warmup 10 reps. Coc 2 filed 3 sets 12 tns reps Coc 2.5 3 sets mms reps Coc 3 3 sets 3 mms reps all above reapeted then did tns sets with filed coc 2 till complete failure. 1 Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted August 14, 2013 Author Share Posted August 14, 2013 Went to the ymca today, Here is what i did. 3 sets of 12 chin ups. lat bar/ bent over row machine supersets. 1st set lat bar 10 reps rows 12 reps 2nd set L B 8 reps rows 10 reps 3rd set L B 8 reps rows 10 reps 100lb one arm DB rows. 1st set 12 reps 2nd set 11reps 3rd set 10 reps DB curls 70lbs 1st 10 reps 2nd set 8 reps 3rd set 7 reps Preacher curls 70 lbs 1st set 10 reps 2nd set 8 reps 3rd set 8 reps Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted August 17, 2013 Author Share Posted August 17, 2013 Chest and some grip work today. Bench press: 165/10reps/warmup. 200/8reps/3sets. 225/6reps/3sets. 250/3reps/2sets. Incline Dumbell press: 65/12reps/3sets. 75/8reps/3sets. 85/6reps/3sets. Push ups 3sets/60 Grippers coc2/warmup coc3/3sets/4reps mms right/ assisted 4 reps left. coc3.5/ 5 attepts right.. closed wt t6 left ! coc2.5/10reps/rh and lh/mms/3sets. GHP7/3sets/4mmsreps/assisted left. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted August 22, 2013 Author Share Posted August 22, 2013 Deadlifts 4 sets 165 warmup 225/12reps 250/10reps 275/8reps 305/8reps Hacksquats 4 sets 165/warmup 225/13reps 250/10reps 275/10reps 315/10reps Inch trainer loaded to 120 4 sets 1st/6reps 2nd/5reps 3rd/5reps 4rth/5reps 50lb plate deep squats 4sets 1st/20 2nd/20 3rd/20 4th/20 140lb Anvil deadlifts 4sets 1st/10reps 2nd/10reps 3rd/10reps 4th/10reps Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted August 24, 2013 Author Share Posted August 24, 2013 Todays Gripper workout. Coc 2 filed for warmup. Coc 2.5/4sets/MMS 8 reps each hand. Coc 3/4sets/rh only 3 mms reps. WT T6/4sets/LH 2 mms reps. Coc 2.5/4sets/ MMS 6reps each hand. Coc 2 filed. 5sets/TNS/10 Reps each hand. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted August 25, 2013 Author Share Posted August 25, 2013 Did some pushup gripper supersets today kinda trying to take it easy, I'm in the process of moving so i will be pretty busy. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted August 25, 2013 Author Share Posted August 25, 2013 I did my first true steel bending today i loved it! 1/4in/5in long/Zinc bolts bent 2. 1/4 cooled rolled steel 6in long bent 4. Quote Link to comment Share on other sites More sharing options...
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