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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 :trout

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 by honk
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  • 2 months later...
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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 by honk
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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

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  • 3 weeks later...

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

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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...

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  • 9 months later...

Time to start it up again!

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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.

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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.

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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.

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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

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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

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Nice jobs with the shrugs! Did you ever try those kaz-shrugs?

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Thanks Theo!

Pardon please, kaz shrugs?

I tried hiseshrugs and snatchgrip shrugs though, like them both.

Edited by honk
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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.

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Hmm, just try what i said, you'll like it ;)

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He has traps? Never saw that :D

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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.

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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 by honk
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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 by honk
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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.

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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

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