Josh O'Dell Posted August 26, 2013 Author Share Posted August 26, 2013 Do to massive wreck in my gym from boxing things up to move i only got to do a small chest workout with dumbells. 60lb thick handle dumbells warm up flat benchpress. 65lb/18reps/incline. 70lb/12reps/Maxincline. 75lb/10reps/Decline. 80lb/10reps/Flat. 75lb/8reps/incline. 70lb/6reps/Maxincline. 65lb/8reps/incline. 60lb/10reps/Flat Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted August 28, 2013 Author Share Posted August 28, 2013 Still in the process of moving but made time for a few coc 3.5 attempts, very close! and finally got a off hand 3 close! soon as i move into my new pad my training will get very serious. I have many goals and now bending will become one of them. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted September 4, 2013 Author Share Posted September 4, 2013 Today i did legs and some grip work. Workout as follows. Deadlifts 185 warmup 205 15 reps 225 12 reps 255 12 reps 275 10 reps 305 10 reps Hack squats. 225 15 reps 255 10 reps 305 8 reps 50lb Plate deep squats 3 sets till failure. RT handle. 125 3 sets of 7 150 3 sets of 5 185 3 sets of 2 Wrist roller 15lb 3 sets 4 full rolls. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted September 5, 2013 Author Share Posted September 5, 2013 Did biceps and bending today. Preacher curl on my bench: 125lbs/3sets/10reps. Thick handle dumbell hammer curls: 65lbs/3sets/10reps. Barbell curls: 125lbs/3sets/10reps. 50lb plate curl: 3sets/failure. I bent five 7" 1/4 stainless rods Two grade 2 bolts 6in and attepted a 6in 5/16 zink bolt bent a little. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted September 7, 2013 Author Share Posted September 7, 2013 Grip training today. Filed 2 for warmup. 2.5 3sets of 1 1/2 blocksets 10 reps right 8left. Coc 3/ 4 sets of 4 reps paralell set. 3 sets of negitives with my 3.5 4sets of 2reps with my elite. 2.5 3sets of ccs 4reps. Filed 2 tns 3 sets till failure. 3 sets with the wrist roller 12lbs 5 full rolls. Wrist lever 2foot bar with 10lbs on the end, 3 sets of 10. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted September 11, 2013 Author Share Posted September 11, 2013 Today i did biceps and shoulders, lifting a little lighter. 95lb on my preacher curl. 3 sets of 10. Barebell curls. 75lbs/15 reps. 85lbs/12 reps. 105lbs/8 reps. 50lb Plate curl. 3sets/failure. Military press. 75lbs/15reps. 85lbs/12reps. 105lbs/10reps. Bent over row barbell. 75lbs/15reps. 85lbs/12reps. 105lbs/10reps. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted September 16, 2013 Author Share Posted September 16, 2013 Today i did gripper and chest supersets. Started with benchpress. 15reps/165lbs/warmup Coc 0.5/15reps/warmup 10reps/185lbs/3sets 10mmsreps/coc2.5/3sets 8reps/205lbs/3sets 4mmsreps/coc3/3sets 5reps/235lbs/3sets 2mmsreps/WT Elite/3sets Changed to incline Dumbell press and gripper supersets. 10reps/65lbs/3sets 8mmsreps/2.5/3sets 8reps/75lbs/3sets 3mmsreps/coc3/3sets 5reps/80lbs/3sets 3mmsreps/coc3/3sets 3 sets of 75 pushups 3 sets with wrist roller till failure. 1 Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted September 17, 2013 Author Share Posted September 17, 2013 Biceps and shoulders today. Preacher curl. 85lbs/Warmup. 105lbs/3sets/12reps. 125lbs/3sets/8reps. Barbell curls. 75lbs/1set/15reps. 100lbs/1set/10reps. 115lbs/1set/8reps. Dumbell curls. 50lbs/1set/12reps. 65lbs/1set/10reps. 75lbs/1set/8reps. 21's 45lbs/3sets/failure. Dumbell press. 45lbs/1set/12reps. 55lbs/1set/10reps. 65lbs/1set/8reps. Barbell press. 100lbs/1set/10reps. 105lbs/1set/8reps. 110lbs/1set/6reps. Bent over row. 135lbs/1set/10reps. 155lbs/1set/8reps. 165lbs/1set/6reps. Shrugs with barbell. 225lbs/1set/15reps. 250lbs/1set/12reps. 305lbs/1set/8reps. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted September 18, 2013 Author Share Posted September 18, 2013 Gripper workout today before work. Coc0.5/3sets/15reps/warmup. Cocfiled2/3sets/TNS/15reps. Coc2.5/3sets/GHPblockset/10reps. Coc3/3sets/MMS/4reps. BBElite/3sets/MMS/1rep. 10lbs on the wristroller. 4reps then filed to reps till failure. repeated 3 times. Coc 2.5 3sets/strapholds long as possible. Coc3.5/negitve holds. 3 sets. Also bent some 7in 1/4 stainless 4 peices. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted September 19, 2013 Author Share Posted September 19, 2013 Shoulders today. Warmup/empty olympic bar/Military press. Dumbell press. 1stset/55lbs/17reps. 2ndset/70lbs/10reps. 3rdset/100lbs/2reps. 4thset/70lbs/8reps. 5thset/55lbs/12reps. 6thset/55lbs/10reps. Lat raise/45lb plate front raise. LatR/25lbs/12reps/45lbplateR/15reps. Repeted this 10 times. Shrugs DB 100lbs/15reps. 100lbs/12reps. 70lbs/15reps. 70lbs/15reps. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted September 21, 2013 Author Share Posted September 21, 2013 Biceps today. Dumbell/Dropsets. 50lbs10reps/35lbs12reps/20lbs15reps Above repeated for 4 sets. Barbell curl. 50lbs/25reps. 75lbs/15reps. 100lbs/10reps. 115lbs8reps. Preacher curl. 50lbs/6sets/failure. Killed the filed coc2 at work 10sets/15reps. Also bent 2 peices 5/16 HRS in IMP wraps. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted September 25, 2013 Author Share Posted September 25, 2013 Shoulder today as follows, Dumbell millitary press dropsets. 70lb8reps/55lb8reps/35lb10reps. 70lb8reps/55lb7reps/35lb8reps. 70lb7reps/55lb6reps/35lb7reps. Upright barbell row/ front raise supersets. Ubr135lbs15reps/fr20lbdb15reps Above repeated for 5 sets. Millitary press machine. 90lb/3sets/12reps. 3sets of 10sprints on the b ball court. Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted September 25, 2013 Share Posted September 25, 2013 Good log, Josh. I appreciate the help you've given me with some questions and I'm following your grip training. Time to certify soon! Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted September 25, 2013 Author Share Posted September 25, 2013 No prob budy anytime you got a question feel free to ask. Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted September 26, 2013 Share Posted September 26, 2013 No prob budy anytime you got a question feel free to ask. Thanks man, really appreciate that. Btw, i meant time for YOU to certify soon...i'm not even close yet lol. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted September 26, 2013 Author Share Posted September 26, 2013 Yea i have slacked on my ccs training lately, Im pretty hooked on bending i sti keep my gripper workout goin atleast once a week. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted September 26, 2013 Author Share Posted September 26, 2013 Small grip and bendind session before work today. Coc 2 filed/ 2 warmup sets. Coc 3/ 3 sets/ 5mms reps. BBE/3sets/1rep Coc2.5/Coc2filed/dropsets/3sets/ Attempted a rednail put such a small dent hard to see on camera. Bent some grade 2 7in 5/16th bolts Kinked a 5/16th peice of crs in imps 1 Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted September 29, 2013 Author Share Posted September 29, 2013 Legs today. Deadlifts. 165/warmup 225/15reps 255/12rep 295/8reps 305/6reps 295/6reps 255/10reps 225/10reps Hacksquats. 225/15reps 305/10reps x3 Barbell lunges 115/10repsx3 50lb plate deep squats 3xfailure Calf raises barbell 225/3sets/till failure. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted October 2, 2013 Author Share Posted October 2, 2013 Biceps and forearms today. Barbell curl 95lb/3sets/10reps Dumbell preacher curls 35lb/3sets/10reps Seated alt dumbell curls 55lbs/3sets/10reps 21's 65lbs/3sets/21reps standing barbell cheat curls. 125lbs/3sets/8reps wrist roller 12lb/3sets/5reps Behind the back wrist curls 135lbs/3sets/10reps reverse wrist curls 25lb/3sets/10reps Quote Link to comment Share on other sites More sharing options...
Geralt Posted October 2, 2013 Share Posted October 2, 2013 Biceps and forearms today. Barbell curl 95lb/3sets/10reps Dumbell preacher curls 35lb/3sets/10reps Seated alt dumbell curls 55lbs/3sets/10reps 21's 65lbs/3sets/21reps standing barbell cheat curls. 125lbs/3sets/8reps wrist roller 12lb/3sets/5reps Behind the back wrist curls 135lbs/3sets/10reps reverse wrist curls 25lb/3sets/10reps Nice work, aren't wristcurls not interfering with your gripperwork for the next coming days? When I do heavy wristcurling, I'm shot for days. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted October 2, 2013 Author Share Posted October 2, 2013 Thanks man.No i am pretty well built up to it, plus i have only been hitting grippers hard once or twice a week. You just got to feel it out, Im a huge addict for forearm workouts. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted October 3, 2013 Author Share Posted October 3, 2013 Small grip session at work Coc 2.5/ Coc 2 filed dropsets 5tnsreps 2.5/ 12tnsreps 2 x 10sets Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted October 5, 2013 Author Share Posted October 5, 2013 Did Triceps today, I also bent a rednail in doubles for the first time ever!!! Kickback 35lbs/5sets/12reps Skull crunches 45lbs/5sets/12reps close grip pushups 3sets/failure. 2 Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted October 8, 2013 Author Share Posted October 8, 2013 Shoulders and bending today. Dumbell shoulder press dropsets. 55lb/35lb/25lb 4sets 10reps with 55 15reps with 35 20reps with 20. Lateral raises again dropsets. Same weight 55/35/25 3sets reps 5/15/20 Bent over dumbell laterals. 35lbs/4sets/15reps I bent today with single IMPs. Warmup 5/ 60d nails 3 grade2 7"5/16" bolts 1 7"5/16" crs Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted October 9, 2013 Author Share Posted October 9, 2013 Shoulders and bending today. Dumbell shoulder press dropsets. 55lb/35lb/25lb 4sets 10reps with 55 15reps with 35 20reps with 20. Lateral raises again dropsets. Same weight 55/35/25 3sets reps 5/15/20 Bent over dumbell laterals. 35lbs/4sets/15reps I bent today with single IMPs. Warmup 5/ 60d nails 3 grade2 7"5/16" bolts 1 7"5/16" crs Here is one of the bolts i bent today. http://m.youtube.com/watch?v=IYbxjSQwjKA Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.