honk Posted January 22, 2006 Author Share Posted January 22, 2006 (edited) 22/1/2005 Chins 4 sets of 5 reps with 7,5kg Dumbbell Rowing 4 sets of 5 reps with 30kg Shrugs On Incline Bench 0 sets of 0 reps with 0kg - gym was already closed The gymnastics I have to do for my spinal health got me down mentally, so I dumbed my light upper body day and spread the heavy day to two days. That's the nice thing about having a light day, you can drop it with no regrets. I will do my overheadsquats really easy for the next weeks. Besides that I'm aiming for: bench 65kg x 5 (57,5kg done this week) press 47,5kg x 5 (40kg done this week) chins 15kg x 5 (deadhangish now) dumbell rowing 34kg x 5 in 3 weeks. shrugs on incline ? I have to get 2 5kg plates to make reasonable progress. I will trade wide grip shrugs for shrugs with hipthrust. Edited January 22, 2006 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted April 6, 2006 Author Share Posted April 6, 2006 (edited) I have been really lazy during holydays, but I hope to get back to regular training now. 4/6/2006 Farmerswalk with 51kg a side 30mm handles: total distance about 200m 9 trips 45mm handles: total distance about 120m 7 trips all with no belt Edited April 6, 2006 by honk Quote Link to comment Share on other sites More sharing options...
Left Side Posted April 7, 2006 Share Posted April 7, 2006 Wondering where you went. Quote Link to comment Share on other sites More sharing options...
honk Posted April 9, 2006 Author Share Posted April 9, 2006 Well first I went lazy... than I went to a nearby parkinglot to do Farmers. 4/6/2006 evening session Bench With 2.25'' Dumbbells 16.5kg a side x 7 19kg a side x 5 21,5kg a side x 5 24kg a side x 3 24kg a side x 1 Chest Crush lots of singles with my RB 240N Neck Harness to the front: ´ 5kg x 15, x15, x15 to the rear: 5kg x15, x15, x15 4/7/2006 Chins 5x 10kg x 5 10kg x 5 10kg x 4 10kg x 3 Towel Chins 4x, 4x, 4x, 4x Chins Lockoffs 20kg x 5 20kg x 5 20kg x 3 Shrugs on Incline with 4 count holds 26.5 x 6 26.5 x 6 26.5 x 5 26.5 x 5 Quote Link to comment Share on other sites More sharing options...
honk Posted April 25, 2006 Author Share Posted April 25, 2006 4/24/2006 Bending warm up: 4 6mm nails 6.5" long workout: all done with leather - failed at 5/16" HRS 7" long - failed at 5/16" HRS 6.5" long - bend a 7,6mm nail 7" long I shortend my leather pads a bit, at Franky's birthday in march everyone was doing serious bends with little padding, that made me feel kind of embsrrassed... 4/25/2006 afternoon session: Farmerswalk 56kg a side total distance covered: about 300m I did 6 trips with 30mm handles and 6 trips with 45mm handles Still get odd looks carrying plates and farmers handles through the stairway. evening session: Chins 5x 15kg x 4 15kg x 4 15kg x 3 Towel Chins 6x 5x Shrugs On Incline held shoulder blades pinched together for a 4 count at top 19kg a side x 5 19kg a side x 7 19kg a side x 8 I changed the setup a bit and had to get used to it. Formulator Extensions With Straight Arms empty x 13 1,25kg x 17 2,5kg x 5 Formulator Curls 5kg x 10 10kg x 6 10kg x 7 Quote Link to comment Share on other sites More sharing options...
honk Posted May 2, 2006 Author Share Posted May 2, 2006 4/27/2005 Fat Dumbbell Clean & Strict Press with 2.25" Dumbbells 9kg a side x 11 16,5kg a side x 6 19kg a side x 6 19kg a side x 5 19kg a side x 4 I'll move to 21.5kg a side when I can do 3x8 reps. Fat Dumbbell Incline Bench 19kg x 4 19kg x 7 19kg x 7 I changed to an incline bench because, I was having a hard time getting up with 24kg a side on a flat bench. 4/29/2005 Swiss Grip Comp What a nice competition! David did a very good job organizing that event, met some very nice guys there. I did better than I expected on the fat dumbbell and the little big horn. Bad thing: I strained my back on the ride to switerland and couldn't do the farmers hold. I attempted it, but I felt just pain when I tried to lift the weights. 5/1/2006 35# Blob I played around with it and managed several full deadlifts righty and a 5" hoover lefty. I really didn't expect it that short after the swiss grip comp. Grippers righty # 1: 8x, 10x, 9x lefty #1: 3x, 4x, 2x Fingerextensions with IM Bands withe x 20 blue x 20 blue x 20 Probably not very smart to grip 2 days after a comp... Quote Link to comment Share on other sites More sharing options...
DuTCH Posted February 7, 2007 Share Posted February 7, 2007 Time to start it up again! Quote Link to comment Share on other sites More sharing options...
honk Posted February 8, 2007 Author Share Posted February 8, 2007 K if u want me to. I'll do it. Quote Link to comment Share on other sites More sharing options...
honk Posted February 8, 2007 Author Share Posted February 8, 2007 4/2/2007 Cheat Curls with Axle 30kg x 8 35kg x 5 42,5kg x 1 PR 45kg x 1 PR Hammer Curls simultaneously 11,5kg x 8 9kg x 12 Skull Crushers 24kg x 8 26,5kg x 7 29kg x4 31,5kg x 2 PR 34kg x 1 PR Dips 11x 8x Will cycle back this week. Quote Link to comment Share on other sites More sharing options...
honk Posted February 9, 2007 Author Share Posted February 9, 2007 2/9/2007 Sumo Deads 50kg x 6 60kg x 5 85kg x 5 85kg x 5 85kg x 5 85kg x 5 85kg x 5 Power Cleans with Axle 37,5kg x 5 37,5kg x 5 37,5kg x 5 37,5kg x 5 37,5kg x 5 Focused on speed here, it's strange how much more difficult cleans get, if u add only a slight amount of weight. Don't know if others expience that as well. Strict Axle Press 35kg x 5 35kg x 5 35kg x 5 35kg x 5 35kg x 5 One Arm Push Press with 2.25" db 24kg 5 x R 4 x L lost at lockout 24kg 5 x each arm 24kg 5 x each arm 24kg 5 x each arm 24kg 5 x each arm Just for fun: 1 armed Jerks with 2.25" db 24kg x two singles with both arms, I struggled with form lefty 26,5kg x as above 29kg x as above 31,5kg 1 x R 0 x L I reduced poundages in the deadlift by 20kg, all other exersizes by about 10kg, I will work back 5kg a week in the deadlift and 2,5kg everthing else. I will cut down one workset per week, and do 2 worksets for the last weeks. Depending on how I feel I'll increase weights for 6 or 7 weeks. Man I lost a bunch of overheadstrength, still hopeing for a bodyweightpress this year. I've lend Superstrength from the university library, hadn't time to read in it yet. Quote Link to comment Share on other sites More sharing options...
honk Posted February 10, 2007 Author Share Posted February 10, 2007 I have a new longtermgoal, one arme jerk of bodyweight, I think I'll can do 40kg in a few weeks. I have done a one arm pushpress of 34kg both arms a few days ago, so I guess it's mainly a formthing. Quote Link to comment Share on other sites More sharing options...
honk Posted February 10, 2007 Author Share Posted February 10, 2007 2/10/2007 Cheat Curls with Axle 35kg x 5 35kg x 5 35kg x 5 35kg x 5 35kg x 5 Hammer Curls simultaneously with 2.25" dbs 9kg x 12 9kg x 10 Skull Crushers with 2" bar 24kg x 5 24kg x 5 24kg x 5 24kg x 5 24kg x 5 Dips 11x 8 x Quote Link to comment Share on other sites More sharing options...
honk Posted February 12, 2007 Author Share Posted February 12, 2007 2/12/2007 Sumo Deads 50kg x 6 70kg x 5 90kg x 5 90kg x 5 90kg x 5 90kg x 5 Power Cleans 40kg x 5 40kg x 5 40kg x 5 40kg x 5 Good speed here. Shrugs 90kg x 9 Power Shrugs 100kg x 15 110kg x 15 120kg x 10 Abs Machine 40kg x 10 50kg x 6 45,7kg x 3 45kg 7 Quote Link to comment Share on other sites More sharing options...
DuTCH Posted February 12, 2007 Share Posted February 12, 2007 Nice jobs with the shrugs! Did you ever try those kaz-shrugs? Quote Link to comment Share on other sites More sharing options...
honk Posted February 12, 2007 Author Share Posted February 12, 2007 (edited) Thanks Theo! Pardon please, kaz shrugs? I tried hiseshrugs and snatchgrip shrugs though, like them both. Edited February 12, 2007 by honk Quote Link to comment Share on other sites More sharing options...
DuTCH Posted February 12, 2007 Share Posted February 12, 2007 You should try Kaz, makes your traps burn and you are done in 3 sets. Eli72 put them here on the board, and he does them with 180k. First, 1 set of then with snatch grip, then change hands to shoulder width, then to hands against eachother. Do this as one set all for 10 reps. Do 3 sets, and your traps will be sore like hell! Try them, let me know if you like it. Quote Link to comment Share on other sites More sharing options...
honk Posted February 12, 2007 Author Share Posted February 12, 2007 Hm what about Kaz-Powershrugs? Quote Link to comment Share on other sites More sharing options...
DuTCH Posted February 12, 2007 Share Posted February 12, 2007 Hmm, just try what i said, you'll like it Quote Link to comment Share on other sites More sharing options...
honk Posted February 12, 2007 Author Share Posted February 12, 2007 I'll try it in my next cycle, promissed. Man I want traps like Nick Mckinless has. Quote Link to comment Share on other sites More sharing options...
DuTCH Posted February 12, 2007 Share Posted February 12, 2007 He has traps? Never saw that Quote Link to comment Share on other sites More sharing options...
honk Posted February 13, 2007 Author Share Posted February 13, 2007 2/13/2007 Spineflexibility Drills Overheadsquats with dbs 9kg a side x 6 9kg a side x 6 One motion Zerchers aka Spiderlift 30kg x 6 30kg x 6 _______________________________________________ Axle Press 30kg x 5 37,5kg x 5 37,5kg x 5 37,5kg x 5 37,5kg x 5 1 armed Push Press with 2.25" dbs 26,5kg x 5 each arm 26,5kg x 5 each arm 26,5kg x 5 each arm 26,5kg 5xR 4xL 1 armed Jerk with 2.25" dbs 29kg 4 singles with each arm 31,5kg 2 singles with each arm 34kg 1 single each arm 36,5kg 1 single righty PR Me rollin up a pan in late 2005 Sorry for the bad quality. It was a very easy pan though. Quote Link to comment Share on other sites More sharing options...
honk Posted February 14, 2007 Author Share Posted February 14, 2007 (edited) 2/13/2007 Double Lever to Nose 27.5" handle 6 singles with 10kg will add weight next time Wrist Curls 2.25" dbs 16,5kg x 5 each arm 16,5kg x 5 each arm 17,75kg x 5 each arm 19kg x 5 each arm 21,5kg 2xR 1xL I felt some pain in my wirsts last time I tried Formulator Curls, so I switched to db wrist curls. Formulator Extensions with straight arms 3,75kg x 6 5kg x 1 PR 3,75kg x 6 3,75kg x 5 3,75kg x 5 Add 2,5lbs for the collar to all weights if u wish. Strange but true my wrists feel better if i do this exercise with straight arms, I rest my wrists above my head to get more ROM. Upper back and Chest will be done tomorrow. I'm following Big Paul's big arms routine, I just added upper back work on chest day, cause my upper back is defenately a weak point of mine. Ok I added Shrugs on pulling day, and my leg day is a bit different cause I don't have leg machines and squating with an axle hurts my shoulders (I don't have a normal sized barbelle yet).Hm I also added push presses and jerks on shoulder day... But besides that, it's still the same. Edited February 14, 2007 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted February 14, 2007 Author Share Posted February 14, 2007 (edited) 2/15/2007 Incline Bench with 2.25" dbs 19kg a side x 5 19kg a side x 5 19kg a side x 5 19kg a side x 5 19kg a side x 5 Db Rows with 2.25" dbs 26,5kg x 5 each arm 26,5kg x 5 each arm 26,5kg x 5 each arm 26,5kg x 5 each arm 26,5kg x 5 each arm Incline Shrugs with 4s holds at topposition 29kg a side x 5 29kg a side x 5 29kg a side x 5 29kg a side x 5 29kg a side x 5 I love Kelso shrugs. Also bent a horseshoe I had grinded down with an angle grinder. Edited February 14, 2007 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted February 16, 2007 Author Share Posted February 16, 2007 2/16/2007 Spineflexibility Stuff Overhead Squats 20kg x 6 20kg x 6 25kg x 4 25kg x 6 Spiderlift 30kg x 8 30kg x 8 30kg x 8 _____________________________ Squats 60kg x 5 55kg x 5 55kg x 5 55kg x 5 55kg x 5 Frontsquats 40kg x 3 40kg x 3 40kg x 3 40kg x 3 40kg x 3 I'll add 5kg to squats and frontsquats for the next 6 or 7 week, well at least that's the plan. Quote Link to comment Share on other sites More sharing options...
honk Posted February 17, 2007 Author Share Posted February 17, 2007 2/17/2007 Cheat Curls with Axle 37,5kg x 5 37,5kg x 5 37,5kg x 5 37,5kg x 5 Hammercurls with 2.25" db simultaneously 9kg x 15 9kg x 14 Skull Crushers with 2" bar 26,5kg x 5 26,5kg x 5 26,5kg x 5 26,5kg x 5 Dips 12x 9x Dragon Flags 1 leg tucked in pulled up and held for 10 - 15s 4 times I just can't pull my self up to a real dragon flag, if this won't change, I will start doing bent arm pullovers. Situps 10kg x 10 16,5kg x 5 16,5kg x 6 16,5kg x 6 Quote Link to comment Share on other sites More sharing options...
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