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25.06.2014 Fat DB Power Clean 44kg x 1 each arm 46,5kg x 0 each arm 39kg x 4 each arm Grease The Groove Ghetto Euro Pinch 8 total reps @ 38,5kg Rim Lift 8 total reps @ 30kg each hand

26.08.2014 6.1.2 Standing Press 45kg x 5 47,5kg x 5 50kg x 6 Pull Ups 5kg x 5 10kg x 5 chin ups 15kg x 6 Very little sleep and really tried all day, but I didn’t want to delay training unti

07.09.2014 6.2.4 Bench 55kg x 3 60kg x 3 62,5kg x 9 Euro Pinch 35 singles @ 48,5kg in 10 minutes Bench Rows 55kg x 3 60kg x 3 62,5kg x 12 55kg x 5 with holds 55kg x 6 with holds Fat DB

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Both, I want do do feats like a pole-flag or a positive dragon flag.

And I think it helps me with squating.

Having a sixpack is kind an appreciated bonus.

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overhead squats kill the abs.. i mean you don't feel em burning while you are doing it usually, but next day they are sore for me.. try em!

i do em light with a 20lbs. thickbar, still get sore from them..

peace

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24/10/2005

Overhead Squats

30kg x 5

30kg x 5

32,5kg x 3

32,5kg x 3

35kg x 2

40kg x 1 PR

42,5kg /

Used to do them regurlary, to me overhead squats are more an upperback killer. I never got sore abs from doing them.

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12/3/2005

One Arm Chins

righty

30kg deload x 4

30kg deload x 4

25kg deload x 2

20kg deload x 1

17,5kg deload got upper arm a bit higher than parallel

10kg deload 4 negs

lefty

30kg deload x 3

30kg deload x 3

25kg deload x 1

20kg deload got upper arm a bit higher than parallel

17,5kg deload got parallel

10kg deload 4 negs

Pull Ups

7x

6x

5x

Shrugs on Incline Bench

holds at top position

31,5kg x 5 a side

31,5kg x 5 a side

29kg x 7 a side

29kg x 6 a side or 7?

One Arm Press

righty

19kg x 8

19kg x 7

19kg x 5

19kg x 5

lefty

19kg x 7

19kg x 5

19kg x 5

19kg x 4

Dips

8x

15kg x 4

15kg x 4

15kg x 4

15kg x 4

Shrug Dips

20kg x 10

25kg x 6

25kg x 7

I overslept today and missed Moser's RT comp. :cry

Training went well, I'll increase weight on one arm press.

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12/6/2005

bending

warmup:

3 6.5'' x 6mm

yellow

- 60d

- 7'' x 7.6mm PR :yikes

Frankyboy rated my 7.6mm nail somewhere between a G5 and a G8 of course with easier chrush down.

Correct me if I'm wrong Fank.

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12/12/2005

Bending

warmup:

3 6.5'' x 6mm

workout:

- Red 32° prekink /

- Red 48° prekink /

- 7'' x 7.6mm

-a few 6.5'' x 6mm nails with DU

Formulator

curls

11kg x 11

13,5kg x 6

16kg x 1

16kg / ...damn I hit 17,25kg while fooling around with it with a buddy.

11kg x 9

11kg x 7

11kg x 6

rev. curls

empty x 20

3,5kg x 13

4,75kg x 3

3,5kg x 8

3,5kg x 3

2,25kg x 6

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12/14/2005

Grippers

righty

#T 5x, 5x, 5x

#1 5x, 8x, 8x

strapholds with #1

2,5kg 3s

3,75kg 6s

#T noset 10x, 5x

lefty

#T 5x, 5x, 5x

#1 /, 5x, 5x

strapholds with #1

2,5kg 1s

3,75kg /

#T noset 5x, 2x

Woodblob

righty

11kg little hoover

10,5kg couldn't lock it out

10kg x 1

10kg x 1

lefty

11kg /

10,5kg /

10kg x 1

10kg x little hoover

2 Hand Pinch 3''

45kg x 1

50kg /

45kg 6s

45kg 7s

45kg 8s

Dynamic Thumbwork

5kg x 7

5kg x 7

5kg x 7 + a lot cheated reps

One Arm Press

2.25'' dumbbell

21,5kg 4xL 3xR

21,5kg x 4 each arm

21,5kg x 3 each arm

21,5kg x 3 each arm

Dumbbell Rowing

2.25'' dumbbell

19kg x 15 each arm

19kg x 15 each arm

19kg x 15 each arm

Rev. Curls

2'' bar

9kg x 10

19kg x 4

21,5kg x 2

24kg /

Shrugs on Incline Bench

holds at top position, maybe 4s

31,5kg a side x 5

31,5kg a side x 5

31,5kg a side x 5

Dips

8x

15kg x 5

15kg x 5

15kg x 5

15kg x 5

15kg x 5

Crunches, Feet Straight And Pointed upwards At 45°

15x

15x

15x

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12/17/2005

Grippers

righty

#T 5x, 5x ,5x

RB 180N 5x PR

double filed #1 2x PR

RB 210N <1/16, 1/16

TNS #1 1x PR 1x

lefty

#T 5x, 5x ,5x

RB 180N 4x PR

double filed #1 so close

RB 210N 1/5, 1/8

TNS #1 1/8, 1/16

35lbs Blob

righty

loads to bench:

nearly, 1x , 1x, little hoover, 1x ,no lift, little hoover

lefty

couldn't lift it

6 holds

Finger Extensions

IM bands

withe x 20 each hand

green x 30 each hand

yellow x 17 each hand

blue x 12 each hand

withe x 100 each hand

Wow finally some progress with grippers. I'll do bending either today or tomorrow.

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Nice job on the #1, Christoph.

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Thanks Frank!

Well those IM bands are pretty weak, I'm just not good at them.

The progession is nice though.

I used regular rubber bands before and quite a few were stronger than a red band.

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12/18/2005

Squat

30kg x 6

40kg x 6

50kg x 6

67,5kg x 5

67,5kg x 4

67,5kg x 5

67,5kg x 5

67,5kg x 5

Deadlift

70kg x 5

100kg x 2

90kg x 3

90kg x 4

Stifflegged Deadlift

50kg x 9

60kg x 8

70kg x 7

70kg x 6

70kg x 6

70kg x 6

Side Bends With Pulley

8 plates x 9 each arm

10 plates x 6 each arm

10 plates x 8 each arm

12 plates x 5 each arm

12 plates x 6 each arm

One plate might be 5lbs not sure though.

Crunches Feet Straight at 45°

17x

15x

15x

Janda Situps

10kg x 7

10kg x 6

10kg x 2 on declined board

Widegrip Shrugs

20kg x 20

60kg x 8

60kg x 15

80kg x 8

80kg x 9

90kg x 6

90kg x 5

I added standing shrugs to supplement my bending, widegrip shrugs have a totally different feel, like them.My training partner showed me that he can do a front lateral with a 10kg plate. He pinched the plate and raised it until it was perpendular to the floor. So I tried platecurling a 10kg plate and succeeded. Wow big PR. After my workout I had a sauna, I'm a big fan of it.

Edited by honk
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nice workout honk.

next time your in the sauna and someone else is in there

say this

"man its like a sauna in here"

its from seinfeld when cosmo is in da sauna lol.

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Thanks Porky, Seinfeld was the best.

18/12/2005

Bending

warmup:

3x 6.5'' 6mm Nails

1 yellow

then:

7'' 7.6mm Nail easier than last time

failed on a 2nd 7.6mm nail

broke a 6mm nail PR braced it though

failed to break a 2nd 6mm nail

Levering

Levered around with some kind of wood sledge wit a thinn handle, a very light one don't know the weigth and don't have marks on the handle. I did frontlevers for higher reps (15, 12, 7 ,7) higher reps seem to work better with frontlevering for me.Then I did some slimstyle frontlevers.(6,6) I did backlevering for moderate reps (slegde too light for low reps) and I did static holds in the weaver stick position. I also did some sledge turning.

I just noticed that I forgot to do chest crushes with grippers :trout mmh tomorrow then or on next upperbody day. I think I'll stick with a thin handle for frontlevering

a) because it feels better

b) might have more carryover to bending cause the diameters of the handle I used and my leather padding are pretty identical.

Edited by honk
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12/20/2005

Grippers

righty

#T 5x, 5x, 5x

RB 180 N 5x

RB 210 N /

double filed #1 1x

#2 choked to parallel 1/16''

#2 choked to 1/2'' <1/16''

TNS RB 180 N / picked my RB 210 N by mistake

TNS RB 180 N 1/8''

lefty

#T 5x, 5x, 5x

RB 180 N 2x

RB 210 N /

double filed #1 /

#2 choked to parallel /

#2 choked to 1/2'' /

TNS RB 180 N / picked my RB 210 N by mistake

TNS RB 180 N /

4'' Block

4'' Block, 3rd from left

10kg 15s each hand

12,5kg 10s each hand

15kg 5s each hand

17,5kg 1xR 0xL

4'' Block As V-Bar

15kg x 1 each hand

stopped here felt bad on my hand

Formulator

curls

10kg x 13

12,5kg x 8

15kg x 2

12,5kg x 7

10kg x 10

rev. curls

empty x 20

2,5kg x 10

2,5kg x 6

1,25kg x 14

1,25kg x 11

1,25kg x 8

Finger Extensions

IM bands

withe x 20 each hand

green x 30 each hand

yellow x 20 each hand

blue x 14 each hand

withe x 100 each hand

withe x 100 each hand

Strange thing: My wrist curling is stronger with a formular than with a barbell but my rev. wristcurling is weaker. Normally, I wristcurl 3 times the weight I use on rev. wristcurls. With my formular I curls 4-5 times more than I'm rev. curling.

Who cares it's a great tool.

A littel tip: chalk the back of ur hand when doing wriscurls with a fomular it's more comfortable this way, cause the thing doesn't slip around.

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21/12/2005

Press

42,5kg x 5

42,5kg x 4

42,5kg x 4

42,5kg x 3

42,5kg x 3

Dips

8x

17,5kg x 3

17,5kg x 3

17,5kg x 4

17,5kg x 4

17,5kg x 3

Dumbbell Rowing

29kg x 5 each arm

29kg x 6 each arm

29kg x 5 each arm

Negative Chins

30kg x 1

35kg x 1

40kg x 1

45kg x 1

50kg x 1

It was late so I sikpped shrugs on incline bench. Does anyone know a dipping belt that is comfortable? I'm doing dips and chins with my powerlifting belt and if you go over 40kg it really gets uncomfortabel, I have a brick-like belt.

My biceps are so sore now, trust me negative chins save you the curls.

Edited by honk
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Damn good negative chins Honk, keep it up. :)

Ironmind Dip belt is supposed to be alright, I'd assume it was comfy, but don't kno for sure.

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Thanks Tim!

I will take a look at that belt, I was thinking about getting a military harness for dips and chins, was in a army store today but they only had the belt without it's shoulder straps... damn.

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12/23/2005

Grippers

righty

#T 5x, 5x, 5x

RB 180 N 7x

RB 210 N 1x PR

#2 <1/4''

TNS RB 180 N 1x PR? this gripper has seasoned down alot barely harder than my #1 now

TNS #1 1x

lefty

#T 5x, 5x, 5x

RB 180 N 3x

RB 210 N <1/8''

#2 parallel

TNS RB 180 N 1/16''

TNS #1 1/16''

35lbs Blob

righty

5 deadlifts + one little hoover

I did my first controlled deadlift of this thing today. PR

lefty

tried to lift it were able to drag it. :laugh

5 holds

Finger Extensions

IM Bands

withe x 20 each hand

green x 40 each hand

yellow x 30 each hand

blue x 15 each hand

withe x 100 each hand

Squats

30kg x 5

40kg x 5

50kg x 10

55kg x 10

60kg x 10

Deadlift

only 10kg plates on the bar to get more ROM

70kg x 10

70kg x 10

70kg x 10

straight legged DL

50kg x 10

50kg x 10

50kg x 10

Widegrip Shrugs

4 count holds at top

60kg x 9

60kg x 7

60kg x 6

Didn't train abs because they're sore. I guess carrying a heavily loaded belt is a special abs exercise. Had a sauna after training.

Strange things going on with my small blob: I can hold it for 5 seconds lefty but can't lift it.

Edited by honk
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