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Josh O'dell's Training Log.


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#1 OFFLINE   Joshua87

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Posted 10 July 2013 - 06:19 PM

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 by Joshua87, 10 July 2013 - 06:23 PM.


#2 OFFLINE   Tom Scibelli

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Posted 11 July 2013 - 04:58 AM

my homemade adjustable gripper

I'm curious about this, do you have a picture?



#3 OFFLINE   Chez

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Posted 11 July 2013 - 07:25 AM

Good to see you are keeping a log here. Its a great way to stay motivated and track your progress. Good luck 



#4 OFFLINE   Joshua87

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Posted 11 July 2013 - 08:09 AM

Thanks Chez and a picture of what Tom?

#5 OFFLINE   Tom Scibelli

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Posted 11 July 2013 - 10:00 AM

I read that you had a home made adjustable gripper, I was just wondering how you made it or what it looked like.

#6 OFFLINE   Joshua87

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Posted 11 July 2013 - 11:48 AM

http://www.gripboard...showtopic=40730
I have made some changes i will get some recent pics and post them.
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#7 OFFLINE   Tom Scibelli

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Posted 11 July 2013 - 01:21 PM

Sweet! I missed that thread. The extended handle one looks awesome!

#8 OFFLINE   Joshua87

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Posted 11 July 2013 - 02:21 PM

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.

Attached Files


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#9 OFFLINE   Tom Scibelli

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Posted 11 July 2013 - 04:52 PM

That's pretty awesome man



#10 OFFLINE   Joshua87

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Posted 11 July 2013 - 04:56 PM

Thank you, I do alot of work with it. The last 4 settings are insane and the weight of it adds to the difficulty.

#11 OFFLINE   Joshua87

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Posted 12 July 2013 - 01:41 PM

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.

#12 OFFLINE   Joshua87

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Posted 14 July 2013 - 11:20 AM

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

#13 OFFLINE   Joshua87

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Posted 19 July 2013 - 02:03 PM

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...p&v=-6_JoKasz9A

#14 OFFLINE   Joshua87

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Posted 22 July 2013 - 06:43 PM

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.

#15 OFFLINE   Joshua87

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Posted 25 July 2013 - 10:51 AM

http://m.youtube.com...kA&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!!

#16 OFFLINE   Geralt

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Posted 25 July 2013 - 12:46 PM

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!  :grin:


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#17 OFFLINE   Joshua87

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Posted 25 July 2013 - 03:05 PM

ha ha thanks ;) its pretty amazing indeed! Mind over Matter!

#18 OFFLINE   Joshua87

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Posted 06 August 2013 - 10:33 AM

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.

#19 OFFLINE   Joshua87

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Posted 11 August 2013 - 02:56 PM

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.
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#20 OFFLINE   Joshua87

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Posted 13 August 2013 - 08:32 PM

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


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