Josh O'Dell Posted October 28, 2013 Author Share Posted October 28, 2013 Just bent a 7" 1/4" g8 a peice of 7" 5/16" crs and a rednail. 1 Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted October 31, 2013 Author Share Posted October 31, 2013 Taking it easy, Ripped a chunk of my palm bending a red. Wrapped my hand and wore gloves for once. 115lb barbell curls/4sets/12reps 3sets of knuckle pushups 4 sets with 10 lbs on my homemade lever and some left handed closes with my coc3 and 2.5 Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted November 1, 2013 Author Share Posted November 1, 2013 Bi's and tri's cable curls to warmup Weighted chinups 45lb plate/4sets/12reps Arm blaster 55lb/4sets/12reps skull crunches 70lb/4sets/12reps 55lb dumbell curl and tri cable pull down supersets 4sets/failure. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted November 3, 2013 Author Share Posted November 3, 2013 Did chest today and forearms Barbell bench press 115/warmup 135/20reps 145/15reps 155/12reps 180/10reps Dumbell benchpress With this i kinda made a way up to hit the chest from every angle so with the bench set at decline i did a set 30sec rest then set on flat then incline max incline then work back down the decline, This works amazing So here it is: Dec/65lb/12reps Flat/65lb/12reps Incl/65lb/12reps maxinck/65lb/12reps incl/12reps flat/12reps dec/12reps flat/10reps incl/10reps maxincl/10reps incl/8reps flat/8reps dec/8reps flat/6reps incl/6reps max/6reps incl/6reps flat/6reps dec/6reps Dumbell fly's 3sets/12reps wrist roller 10lbs/4sets/4reps Lever 8lbs/4sets/10reps Then i finished bending the red that ripped my palm skin off the other day no bands;) Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted November 4, 2013 Author Share Posted November 4, 2013 Back and shoulders 100lb HM inch dumbell (2.357in handle) Bent over rows 4sets/12reps/each arm lat raises 30lb/4sets/15reps barbell military press 115lb/4sets/10reps barbell bent over rows 3sets/165lb/12reps Bent a peice of 7" 5/16" crs in suede wraps no bands. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted November 6, 2013 Author Share Posted November 6, 2013 Legs today Deadlifts 225/12reps 245/12reps 275/10reps 305/7reps Hacksquats 225/15reps 255/12reps 275/10reps 295/10reps 305/8reps 305/8reps 305/8reps Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted November 8, 2013 Author Share Posted November 8, 2013 Biceps and foearms today Tryin to keep it light incase i cert the red soon Curl bar 65lb/15reps/warmup 75lb/15reps 95lb/12reps 95lb/12reps 95lb/12reps Preacher curl 95lb/4sets/12reps wrist roller 10lb/4sets/4reps Lever 10lb/4sets/10reps Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted November 9, 2013 Author Share Posted November 9, 2013 I got the red in 11sec today boys http://m.youtube.com/watch?v=5rK8RVgMZdg Quote Link to comment Share on other sites More sharing options...
anwnate Posted November 10, 2013 Share Posted November 10, 2013 I got the red in 11sec today boys http://m.youtube.com/watch?v=5rK8RVgMZdg Cha-ching! Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted November 12, 2013 Author Share Posted November 12, 2013 I got the red in 11sec today boyshttp://m.youtube.com/watch?v=5rK8RVgMZdgCha-ching!Ha ha thanks bro. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted November 12, 2013 Author Share Posted November 12, 2013 Legs and some bending today, Deadlifts 225/12reps/5sets Hacksquats 235/12reps/5sets I bent three bastards in doubles and kinked one in imp singles, it would went down but my palm felt in the mood to rip so i did not chance it... Red cert is coming up soon and after that its on! I am gonna destroy every bar i can, and start working on the coc3 cert again. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted November 13, 2013 Author Share Posted November 13, 2013 Shoulders and triceps today Military presses 115lb/8reps/4sets Dumbbell presses 45lb/8reps/4sets Front lat raises 35lb/10reps/4sets Tricep exstention 25lb/10reps/5sets Close grip pushups 4sets/25reps Ripped some cards and bent a few 60d nails to. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted November 14, 2013 Author Share Posted November 14, 2013 Just a free for all today 105lb HM inch trainer 2.357in handle bent over rows 4sets/12reps 3sets/60pushups 3sets 15lb wrist roller 3sets of 10 curls with the barbell 115lbs Bent 7" 5/16" grade 2 in imp and a I'm red under Cert rules, around 35sec. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted November 19, 2013 Author Share Posted November 19, 2013 Biceps and triceps and forearms Taking it easy since my rednail cert is coming Up soon. Curls with curved bar 65lb/warmup 75lb/12reps 85lb/10reps 115lb/6reps Kickbacks 35lb/4sets/12reps Wrist roller 15lb/3sets/4reps Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted November 22, 2013 Author Share Posted November 22, 2013 I have been down for a few days, strained my lat its a lot better so I'm gonna Do a light workout tomorrow. Also I tried my CoC 3.5 MMS today and this is what I Got I will take it down soon! Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted November 22, 2013 Share Posted November 22, 2013 I have been down for a few days, strained my lat its a lot better so I'm gonna Do a light workout tomorrow. Also I tried my CoC 3.5 MMS today and this is what I Got I will take it down soon! That's awesome man! Looks like you got even closer than the attempt you put up the other day. Beast mode Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted November 22, 2013 Author Share Posted November 22, 2013 Thanks bro this 3.5 has to go down! Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted November 22, 2013 Share Posted November 22, 2013 It will man...looks like youre gonna have a few ironmind certificates hanging up in your house very soon! Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted November 22, 2013 Author Share Posted November 22, 2013 Thanks bro, Well today I keep it light and mostly hit chest and forearms 3 sets of incline dumbbell bench press 35 pounds I bent 4, 60d nails and two 7" 5/16" g2 bolts 3 sets of incline fly's with 30lb 3 sets of 10 with the lever 8lbs 3 sets of fist pushups Couple sets with the 2.5 That's it. Ironmind got me a ref today!! Soon as I no when I'm gonna cert I will let you no!!! Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted November 24, 2013 Author Share Posted November 24, 2013 Legs and some grip. Dead lifts 225/12reps/4sets Hacksquats 275/10reps/4sets 100lb HM inch deeds 8reps/4sets/both hands Coc2.5/ 10mms reps / Coc3/ 3mms reps/ Coc3.5 to dam close. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted November 25, 2013 Author Share Posted November 25, 2013 Today I did some bending and chest. 4/60penny nails/IMP warmup. 2/ 7" 5/16" National CRS/ IMP 20sec a peice.Good stuff by the way,. Got it at Tractor Supply. Dumbbell bench press Decline/65lb/12reps Flat/12reps Incline/12reps Maxincline/12reps X2 Incline fly's 40lb/4sets/12reps Pushups 3sets/80reps Lever 8lb/3sets/10reps Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted November 27, 2013 Author Share Posted November 27, 2013 Shoulders and back today. 100lb .HM inch bent over rows 4sets/2reps 115lb military press 4sets/10reps Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted November 27, 2013 Author Share Posted November 27, 2013 Well I am not doing anything from now till after my red cert. Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted December 1, 2013 Author Share Posted December 1, 2013 Contrast bath for the hands and some light stretching today I am rested up and feel strong for tomorrow. The red will Get no mercy tomorrow! That cert is mine boys.. 2 Quote Link to comment Share on other sites More sharing options...
Josh O'Dell Posted December 4, 2013 Author Share Posted December 4, 2013 Legs today Deadlift 2in axle 225/warmup 245/10reps 265/10reps 275/10reps Hacksquat 2in axle 275/10reps 285/10reps 295/8reps 305/6reps Quote Link to comment Share on other sites More sharing options...
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