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3/19/14- Shoulders/Traps

DB lat raise- 20#s x 20 x 10sets

Superset

Lat raise partials-50#s x 10 x 10 sets

Mini band lat raise- max reps x 2 sets

BB Shrugs- 225# x 10, 275# x 15, 315# x 20 x 5 sets

Good workout :)

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4/11/15-Press/Grippers Rest pause BP: 1 minute rests set 1: 275# x 6, 2, 2 set 2: 245# x 5, 2, up to 260# x 2 Strict press: 75, 85, 95% 5, 3, 1 125# x 5 140# x 3 155# x 6 had a few in the tank

Hi people I am glad I found this site to share training with like minded individuals. I am not sure how it works but I bought a subscription so hopefully I can start a training log now. I'm 6 ft 235,

5/30/15-Squats/TnsGrippers ssb atg: 220# x doubles x 15 sets 30 sec rests ssb dead squats: 220# x 1 240# x 1 260# x 1 x 12 sets ( 20#weight, volume PR) ghr x 5-7 x 10 sets bx x 10 x 10 sets T

3/20/14-Back/Arms

Pullups(w/wraps) x Bw(236) x 200 reps

BB Curl 21s- Bar x 21s x 5 sets

SS

DB Kickbacks- 25#s x 10 x 5 sets

I wanted to get some volume in after maxing out last week so I threw on some wraps to hopefully save my grip for tomorrows Hub session and went for it. I started out with sets of 10 and by the end I was down to sets of 3-5 reps. Fun times, it really wasn't as hard as I thought it would be. I'll bet if I took off the wraps I would be saying something different though. Later.

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3/21/14- Core/Hub work(PR)

Hub DL up to 45# + #3 CoC on top (1/2 lb maybe.. 1lb) PR* Both hands, 47.5 x F (airtime though)

Hub x reps x L/R x 40#- 2/2, 3/2, 3/3, drop 37.5# x 4/4, 5/5, 3/3, drop 35# x 6/5, 4/4, 4/5, drop 32.5# x 8/9

Hub x hold for sec x 25#- 27/28 seconds

SS

Back ext off GHR

Full situps - between every set of Hubs

A PR is a PR lol. Deload next week, maybe I'll do some leg press or something.

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3/22-3/30 deloading

Been deloading/moving at the same time. Drove about 20 plus hours last Friday and Saturday, been eating like shit but I've been sleeping well. My hands feel good. My garage gym setup I've been using is all broken down for the move so I'm going to have to workout at 24 hr fitness for a couple months until we get settled again. My wife does pharmaceutical sales so we had to move for business reasons.. Got in there on Tuesday:

Leg press- up to 12 plates for about 50 reps total.

Bw Dips- 5 x 5

Some light arm work.

On the plus side I got my rolling thunder and a bag of nails so I'm going to give those a try next week and working them into my grip workouts. Those red nails look like no fricken joke! Gotta start with the white ones though I know how it goes.

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3/29/14- Dips/Arms/PR*s

Wtd dips x Bw(235) x 10, 10, 10, 10# x 3, 25# x 3, 50# x 3, 70# x 3, 90# x 3, 115# x 3, 135# x 3, 160# x 1 *PR

Drop sets- 135# x 3, 115# x 2, 95# x 5, 75# x 6, 55# x 7, 35# x 10, Bw x 16, 12

Big set:

Strict curls x 50#s x 8, 8, 7, 7, 6

Tricep cable pushdowns x 110# x 15 x 5 sets

Cable upright rows x 160# x 15, 12, 10, 10 ,10

Rope hammer cable curls x 110# x 10 x 3 sets

Came back strong today after deloading last week. I was going to do my volume training at 85# x 3 x 10 sets and drop from there but I felt really strong today so I pushed it. I'm glad I did b/c I've been chasing that 150# dip for a long time.. The 160 is not an all time PR for me ( i did 150# x 5 about 5 years ago) but it means I'm getting it back and this time I'm focused on attaining that 200# dip.

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3/30/14-Grip/Core

Rolling thunder DL- up to 140 x 1 PR*

Gripper work- up to #2 x 1 x 3 sets

White nail x 2 nails in about 10 seconds

Green nail x 1 nail in about 10 seconds

Yellow nail x 2 failed attempts about 30 seconds each attempt

Full situps- 100 reps

Felt strong today but my left wrist started hurting a little bit on the gripper work so I stopped after a couple sets and moved on to trying the nails out for my first time. Fun stuff.

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3/29/14- Dips/Arms/PR*s

Wtd dips x Bw(235) x 10, 10, 10, 10# x 3, 25# x 3, 50# x 3, 70# x 3, 90# x 3, 115# x 3, 135# x 3, 160# x 1 *PR

Drop sets- 135# x 3, 115# x 2, 95# x 5, 75# x 6, 55# x 7, 35# x 10, Bw x 16, 12

That's quite a heavy dip, congrats! I loved doing dips after bench sets, but started developing elbow issues :glare:

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3/29/14- Dips/Arms/PR*s

Wtd dips x Bw(235) x 10, 10, 10, 10# x 3, 25# x 3, 50# x 3, 70# x 3, 90# x 3, 115# x 3, 135# x 3, 160# x 1 *PR

Drop sets- 135# x 3, 115# x 2, 95# x 5, 75# x 6, 55# x 7, 35# x 10, Bw x 16, 12

That's quite a heavy dip, congrats! I loved doing dips after bench sets, but started developing elbow issues :glare:

Thx brother. I actually switched from BP to Wtd Dips for the same exact reason. I couldn't stabilize the bar without elbow pain so when I found that dips didn't give me pain I made them a main lift and am going for a long time goal of 200#. I'll get back into BP eventually but not until I finally knock this dip goal out.

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3/31/14-Legs/Shoulders

24 Hour fitness today-

Leg Press- up to 12 plates x 25 x 2 sets

ATG Barbell SQ- up to 205# x 3 x 3

Smith machine shrugs- 225# x 15 x 5 sets

DB Lat raises- 20#s x 20 x 5

Cable lat raises- many

Machine lat raises- many

Damn I miss my garage gym :angry2:

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4/1/14-Nails

Watched some red nail videos then

2 x white nail concentrated on speed

5 x green nail concentrated on speed

2 x yellow nail x failed attempts( about 15 second all out on it)

1 x white nail as fast as possible

Woke up today and my wrist felt good so I decided to warm up to a yellow nail again. Did all my reps in a mirror and really concentrated on my form from what I've learned watching videos on the grip board and around youtube. Double overhand seems like what everybody does and I can feel the potential for big bends using that form, I just need to get stronger and keep working on my technique.

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4/2/14-Back/Arms

Wtd pullups- up to 90# x 2 x 10 sets

Drop sets- 45# x 7, Bw x 12

Low cable rows- 200 to 300# by 10#s x max reps each set (300# I got 4)

cable pushdowns-lots

1 arm cable curls- lots

DB kickbacks- 10 x 3 sets

Pec dec reverse fly- 10 x 3 sets

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4/5/14-Wtd dips/arms

Dips- Bw x 10, 10, 10, 10# x 3, 25# x 3, 45# x 3, 70# x 3, 90# x 3, 115#(70%) x 3 x 10 sets

Drop sets- 100# x 4, 85# x 5, 70# x 6, 55# x 8, 40# x 9, 25# x 9, Bw x 11, 13

Bicep curl machine- 12-20 x 3 sets

Cable curl machine- 12-20 x 3sets

DB Preacher curl- 12-20 x 3 sets

Felt good today. Hitting some grip work tomorrow.

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4/5/14- PM session

I was going to do nails tomorrow but I can tell my chest will be sore by then so I did some bending today.

White nail x 4

Green nail x 2

Yellow x 1 PR*

Finally got that yellow bastard. It took about 10 minutes b/c I had to rest longer and longer between attempts but I got it under 2 inches.

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4/6/14- Grip work

Rolling Thunder- up to 105#(75%) x 2

Drop to 85#(60%) x 3 x 8 sets (90 sec rest)

85# x Hold for seconds x L/R- 30/15, 25/15, 20/15

CoC # 2 x L/R- 1/1, 1/1, 1/3 REPS* PR, 1/2

CoC # 1.5 x 3 second hold reps- 4/5, 4/3, 3/4, 4/3, 3/3

CoC # 2 cheat holds- 10 seconds each hand

CoC # 1 x L/R- 9/10

Box jumps x 30 reps x 36 inch box

Situps x 150

Huge PR on my right hand, I was about a hair away from making it 4.. all reps were done with the GHP set block.

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4/7/14-

BB Squat Atg- 135# x 10, 145# x 10, 155# x 10, 165# x 10, 175# x 10

Back extension- 15 x 5

Ab machine- 100 reps

DB lat raise- 100 reps

cable lat raise- 15 x 5

machine lat raise- 15 x 5

Good workout. My forearms are sore as hell from the Rolling thunder yesterday so I didn't do any shrugs today. I'll make up for it on Wednesday. :devil

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4/9/14- Back/Traps/Tri's

Volume work today

Hammer Strength row machine- 30 minutes: 6 Plates x 10-12 reps x 20 sets

Smith Machine Shrugs- 15 minutes: 225# x 12-15 reps x 12 sets

Rope tricep pushdowns- 30 minutes: Rest pause sets of 15-20 reps x Many sets

Gave weighted pullups a break this week and took advantage of some machines and cables b/c I'm setting up my garage this weekend and will hopefully never set foot in a commercial gym again lol.

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Electron

Wow! Strong pull ups!

Based on your pull up strength and RT weights, I'm guessing you're around 180 in bodyweight?

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Wow! Strong pull ups!

Based on your pull up strength and RT weights, I'm guessing you're around 180 in bodyweight?

Thanks bud! I actually hover between 230-240 lbs bw. I'm brand new to the RT so it's not on par yet but it will be as long as I stay consistent.

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4/10/14- Hub/Nail work

IM Hub up to 47.5 x F (Very close to lockout on my LH, RH only a couple inches off the ground)

Drop to 40# x reps x L/R- 4/5*rep PR, 4/3, 4/3, 2/1, 4/3

Hub Holds 35# x seconds x L/R- 9/9, 7/9, 11/8 * time PR

Nails:

White nail x 2

Green nail x 2

Double white x F ( Harder than I thought)

Yellow nail x 3* (took 28, 18, 20 seconds)*speed/volume PR

Blue nail x F (Will go down)

Awesome progress today. I was really hoping to get a Hub PR b/c I took last week off of doing hub work but oh well. The second yellow nail today felt like butter which got me fired up. Double white nails was MUCH harder than I thought it was going to be but that'll be a work in progress.

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4/14/14 Dips/Arms/NAIL PR

Weighted Dips- Bw(237.5) x 10, 10, 10, 25# x 3, 50# x 3, 75# x 3, 100#(65%) x 3 x 10 sets

Drop sets(90 sec rest)- 75# x 4, 50# x 4, 25# x 8, Bw x 16, 12

BB curls- light weight x 20 x 6 sets

1-Arm DB preacher pause rep curls- 25# x 12, 12, 11, 11, 11,

BB curl burnout x 30 reps

Nail Work-

White x 2

Green x 1

Yellow x 3 in under 20 seconds each

BLUE NAIL X 1- Easily under 45 seconds.. Big PR. Red Nail in sight.

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Shoggoth

Lots of PR's in your thread. Good stuff and congrats on the blue!

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