Benedikt Farsmann Posted November 29, 2009 Share Posted November 29, 2009 My old log: http://www.gripboard.com/index.php?showtopic=27103 I had lost my focus since I had some problems with my metabolism. Training is going good at the moment but I have to set specific goals! Still not being able to close a #3 and weighing around 90kg (weighted 70kg back in 2005) also doesn't feel right so.. it is time for a change! GOALS for this log: Body weight of 65kg OR TNS a #3 with my weak hand (LH). I will ONLY be doing the following 5 times per week taking the weekends off for recreation: 40Min+ Recumbent Bike Grip: Monday: Goal Gripper , TNS, single attempts: x5 Monday: Ring & Pinky Trainer , NS, single attempts: x3 Tuesday: Vulcan Hand Gripper Batch #3 , MMS, reps, max ROM, 100% (5 reps Max): x8 Wednesday: Vulcan Hand Gripper Batch #3 , MMS, hold for max time, 100%: x8 Thursday: Vulcan Hand Gripper Batch #3 , MMS, overcrush, <100%: x8 Friday: Vulcan Hand Gripper Batch #3 , MMS, negative, 200%: x8 Pinch: RB Pinch Block 50mm , 15s hold: x3 Powerball: wrists, 1x max time Finger Extensors: Expand-Your-Hand Bans, middle of fingers, reps: x1 15s negative crush after each last repetition. 1 minute rest between sets. 5 minutes rest after cardio. I know this will be hard on the hands but I'm getting nothing out of my 2 grip days per week schedule. Let's see how it goes. Help and suggestions are very appreciated! Thanks! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted November 29, 2009 Share Posted November 29, 2009 Good luck on the goals Ben! Quote Link to comment Share on other sites More sharing options...
IROC-Z Posted November 29, 2009 Share Posted November 29, 2009 I'm looking forward to following your progress. Best wishes! Quote Link to comment Share on other sites More sharing options...
bencrush Posted November 30, 2009 Share Posted November 30, 2009 Good luck on the goals Ben! Keep hammering away at them and eventually you'll carve the idea into reality. Quote Link to comment Share on other sites More sharing options...
Joefrey Posted November 30, 2009 Share Posted November 30, 2009 Fine goals. Good luck and best of strength ! Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted November 30, 2009 Author Share Posted November 30, 2009 (edited) Thanks guys! Hopefully I will be able to add some video footage as well. Full steam ahead 30.11.2009 Grip: HG250 , TNS, single attempts: x5 - best attempts: LH 20mm, RH 5mm RPT , NS, single attempts, Notches #2: x3 Pinch: RB Pinch Block 50mm , hold for time: +18kg: 31s, 22s, 10s Powerball: wrists, 1x max time Finger Extensors: Expand-Your-Hand Bands , middle of fingers, reps, red + yellow: 13 Recumbent Bike: Level: 6 Time (min): 45 Distance (km): 20,2 Calories (kcal): 360 All exercises are done with both hands. 15s forced negative after each last repetition. 1 minute rest between sets. Edited November 30, 2009 by Klesen Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted December 1, 2009 Author Share Posted December 1, 2009 01.12.2009 - Workout #2 Grip: Vulcan Hand Gripper Batch #3 , set to 60mm, MMS, reps, Level 4: 5, 2, 0, 0, 0, 0, 0, 0 Pinch: RB Pinch Block 50mm , 2HP, hold for time: +20kg: 16s, 11s, 8s Powerball: wrists, 1x max time Finger Extensors: Expand-Your-Hand Bands , middle of fingers, reps, red + yellow: 14 Recumbent Bike: Level: 6 Time (min): 42 Distance (km): 17,3 Calories (kcal): 313 All exercises are done with both hands. 15s forced negative after each last repetition. 1 minute rest between sets. Quote Link to comment Share on other sites More sharing options...
honk Posted December 2, 2009 Share Posted December 2, 2009 Get them goals! Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted December 2, 2009 Author Share Posted December 2, 2009 Get them goals! Yeah! 02.12.2009 - Workout #3 Grip: VHG#3 , @60mm, parallel set, hold for max time, Lvl 4: 31s, 21s, 17s, 15s, 10s, 10s, 9s, 10s Pinch: RB Pinch Block 50mm , 2HP, hold for time: +20kg: 15s, 13s, 11s Wrists Powerball : 1x max time Finger Extensors: Ironmind Expand-Your-Hand Bands , middle of fingers, reps, red + yellow: 15 All exercises are done with both hands. 15s forced negative after each last repetition/attempt. 1 minute rest between sets. I'm having cramps in my legs so I only did some stretching instead of cardio. What else can I do about it? Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted December 3, 2009 Author Share Posted December 3, 2009 03.12.2009 - Workout #4 Crush Grip: VHG#3 , @60mm, parallel set, 15s overcrush, lvl 3: 4x + 4x less than 15s Static Pinch Grip: RB Pinch Block 50mm , 2HP, hold for time: +20kg: 14s, 11s, 10s Wrists Powerball : 1x max time Finger Extensors: Ironmind Expand-Your-Hand Bands , middle of fingers, reps, red + yellow: 14 All exercises are done with both hands. 15s forced negative after each last repetition/attempt. 1 minute rest between sets. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted December 3, 2009 Share Posted December 3, 2009 Good going Ben! I find if my legs are bothering me I'll do 2 sets of 5 deep squats at a 60% weight. Smartens them right up! I actually do 1 active recovery workout a week and it seems to keep everything in check. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted December 6, 2009 Author Share Posted December 6, 2009 Good going Ben! I find if my legs are bothering me I'll do 2 sets of 5 deep squats at a 60% weight. Smartens them right up! I actually do 1 active recovery workout a week and it seems to keep everything in check. Thanks, man! I will try that for sure! Ever since I have done calf raises with max load in the past, my legs have been hurting when doing cardio. Don't know why... No training since Thursday: I got the flu . Hopefully it isn't the swine flu. I have been tested but I will get the results from the laboratory not until Tuesday. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted December 12, 2009 Author Share Posted December 12, 2009 I'm still not feeling better. Damn Flu Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted December 16, 2009 Author Share Posted December 16, 2009 Got a lot of time to think about my training while being sick. I extended my training routine like this: Phase 1 - Endurance - 4 months Mo goal gripper, no set, single attempts + 15s hold: x5 filed Ring & Pinky Trainer, no set, single attempts +15s hold x3 Tu VHG#3, @60mm, parallel set, 5 reps max +15s hold, 100% x8 We VHG#3, @60mm, parallel set, hold for max time, 100%: x8 Th VHG#3, @60mm, parallel set, 15s overcrush, <100%: x8 Fr VHG#3, @60mm, deep set, max ROM forced negative: 200% x8 Phase 2 - Sweep - 2 months Mo VHG#3@60mm, no set, singles+15s hold 8x100% Tu FBBC The Bomb 8lbs, 8x15s hold We VHG#3@60mm, no set, (sweep, only to parallel)+15s hold 8x200% Th Plate curls 8x5 reps + 15s hold Fr VHG#3, @60mm, parallel set, max ROM forced negative: 200% x8 Phase 3 - Crush - 2 months Mo VHG#3@20mm, singles, 100% x5 VHG#3@20mm, 15s overcrush, <100%: x3 Tu VHG#3@20mm, singles, 100% x5 VHG#3@20mm, 15s overcrush, <100%: x3 We VHG#3@20mm, singles, 100% x5 VHG#3@20mm, 15s overcrush, <100%: x3 Th VHG#3@20mm, singles, 100% x5 VHG#3@20mm, 15s overcrush, <100%: x3 Fr VHG#3@20mm, singles, 100% x5 VHG#3@20mm, 15s overcrush, <100%: x3 Repeat Phase 1-3 Additional training Mo-Fr: RB Pinch Block 50mm, 2HP, 15s hold: x3 Powerball: 1x max time Ironmind Expand-Your-Hand Bands, middle of fingers, 15 reps max x1 Recumbent Bike: 40min+ Recovery: Mo-Fr 4x2min whole forearm contrast baths , Eucerin Repair Hand Creme Sa-So 4x2min whole forearm contrast baths, Dexpanthenol creme over night Looking good. My hands already hurt when I think about it. Can't wait to get on with it again! Quote Link to comment Share on other sites More sharing options...
cwdutton Posted December 18, 2009 Share Posted December 18, 2009 No worries Ben! You'll hit that #3 in no time my friend! Just remember that everything takes time and the rewards are an excellent feeling! Chris Quote Link to comment Share on other sites More sharing options...
honk Posted December 24, 2009 Share Posted December 24, 2009 So? Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted December 27, 2009 Author Share Posted December 27, 2009 No worries Ben! You'll hit that #3 in no time my friend! Just remember that everything takes time and the rewards are an excellent feeling!Chris Thanks, man! I will do my best So? Christmas marathon, I don't know what to say! I will be on vacation but I won't be long. Got a gripper with me Quote Link to comment Share on other sites More sharing options...
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