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5/11/14- Chest/Bicep

Started w/ dips but pinched a nerve in my neck on my first working set @ 100# x 5 and called it..

Feet up CGBP w/FGX- 135# x 10, 10, 155# x 10, 10, 165# x 10, 10, 175# x 10, 10, 185# x 10, 10- 100 total reps

various curl exercises x 12-20 reps x 15 sets

First time benching w/o elbow pain in about 6 months so that's exciting. I think I have to give credit to the fat gripz b/c for some reason the weight feels distributed better and it must be easier on my elbows at that bench angle.. I'm still sticking w/ dips as my main effort for chest but I'm gonna start pushing these a little bit too.

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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

Anthony C.

5/10/14- (week 6 modded ed coan)

Rolling Thunder up to 130#(85%) x 2 (felt easy)

RT speed sets 105#(70%) x 3 x 3 (2 min rest)

GHP 4(98#) CCS x L/R- 5/3, 7*PR/4, 6/3

GHP 5(114#) CCS X 2 LH* PR, RH x F

Silvis Lvl 4 adjusted to max double RH

CoC # 1.5 x strap holds w/5#- 27*PR/15, 22/19, 22/18 seconds

CoC # 1 x GHP block set reps- 17/13

DO FGXtreme DL- up to 185# x 1- LOL!

RT- 75# (50%)- alternating 10 second holds until Failure

GHR situps x 100

GHR back ext x 100 (2 second pause reps)

Great workout after a couple days off. My previous best gripper rep out was GHP #4 x 6 and GHP #5 x 1 block set reps and today I hit 7 x GHP #4 and 2 x GHP #5 CCS!! So at least my LH is coming along nicely. The Fat gripz extreme DL was a really humbling experience and I'm glad at least I know how weak I am at that and will fix it.

I think my best so far was 185 with regular fat gripz lmao so you're not that bad bro. Good stuff in here, your training is progressing nicely!

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5/10/14- (week 6 modded ed coan)

Rolling Thunder up to 130#(85%) x 2 (felt easy)

RT speed sets 105#(70%) x 3 x 3 (2 min rest)

GHP 4(98#) CCS x L/R- 5/3, 7*PR/4, 6/3

GHP 5(114#) CCS X 2 LH* PR, RH x F

Silvis Lvl 4 adjusted to max double RH

CoC # 1.5 x strap holds w/5#- 27*PR/15, 22/19, 22/18 seconds

CoC # 1 x GHP block set reps- 17/13

DO FGXtreme DL- up to 185# x 1- LOL!

RT- 75# (50%)- alternating 10 second holds until Failure

GHR situps x 100

GHR back ext x 100 (2 second pause reps)

Great workout after a couple days off. My previous best gripper rep out was GHP #4 x 6 and GHP #5 x 1 block set reps and today I hit 7 x GHP #4 and 2 x GHP #5 CCS!! So at least my LH is coming along nicely. The Fat gripz extreme DL was a really humbling experience and I'm glad at least I know how weak I am at that and will fix it.

I think my best so far was 185 with regular fat gripz lmao so you're not that bad bro. Good stuff in here, your training is progressing nicely!

Haha Thanks brother. Trying to catch up to you guys. It definitely feels weird to only pull a 185 though any way it happens lol.

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5/12/14- Sq/Accessory

SSB atg up to 185# x 8

drop to 140# 5 x 5 sets

GHR- Bw x 10 x 5 sets

BB Shrug (2 second pause reps)- 190# x 10 x 10 sets

DB Lat raise- 15# x 20 x 6 sets

10 second battle rope lat raise motion x 5 sets

GHR- up to 35# plate behind my neck x 1

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5/13/14- Wrist work/Nails/Core

Wrist rollers- 35# x head level x 2 x 10 sets

Wrist curls- 45# bar x 20 x 3 sets

Rev wrist curls- 45# bar x 20 x 3 sets

Nails:

Yellow x 3

Blue x 2

Red x F- Gave it a LONG 100 percent hit and bent it a fraction of an inch more..

Immediately did a blue x 1 more

GHR situps x 10# x 50, Bw x 50

GHR back raise x 20 x 10 sets

I have enough strength right now to barely start a Red but after I get it started my endurance is not there for solid follow on hits. My next nail session I'm going to get some volume in and leave the red alone for a week or so.

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5/14/14- Pull ups/Tricep work

Wtd pullups- 52.5# x 5 x 5

Bw pullups(238#)- 75 reps multiple sets, multiple grips

Chain tricep ext

Superset w/

Band push down- 10 sets max reps

I'm working with less than 50% 1rm on the pullups but this is what worked for me last time I busted a plateau.. weighted pulls are a weird animal. Road to 150+

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5/17/14- Grip/week 7 modded ed coan for RT

Rolling Thunder- up to 145# x 2* PR LH/ RH x F (air time)

Speed sets 120# x 3 x 3 sets (120 second rest)

GHP 4 Strap holds x 5# x L/R- 22/14, 20/17, 20/F(drop to coc # 1 for RH)12, 18/22, 9/14 - total time after initial strap holds- 1:29/1:17

CoC#1.5/#1 strap holds x 5# x L/R- Up to 2:30 each hand. Took 3 sets LH, 4 sets RH (next week I'll go up to 3 minutes ea hand)

FGX DO DL- up to 195# x 1* PR

RT Alternating holds until failure x 80# (50%) x took around 4 minutes alternating hands every 10-15 seconds until F.

GHR situps x 100

GHR back raise x 100 (2 second pause reps)

Solid Progress.

Edited by Durrs
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5/18/14- Dips/Curls/Bp

Wgtd Dips up to 75# x 3 x 7 sets

Drop sets- 50# x 7, 25# x 8, Bw x 13

FGX CGBP- 135# x 5, 155# x 5, 175# x 5, 185# x 5, 205# x 5, 225# x 3, 3, 2 (feet up, pause reps)

Drop sets- 185# x 6, 135# x 17

1- Arm DB preacher curls- 25# x 12-20 x 10 sets

Standing DB curl w/Fgx- 20# x burnout x 2 sets

Was not feeling dips again this week. I wanted to go up to 130#(80%) and start the 3 x 7 sets routine Shoggoth outlined for his DL last week but 75# felt like crap. I can still feel the pinch nerve in my neck from a couple weeks ago so I kept my head up as best I could and it was better. I drop my head when I'm going heavy on dips and I have to stop doing that. Maybe starting lighter than planned is going to be a blessing in disguise. We'll see.

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5/19/14-Sq/Accessory

SSB atg- up to 200# x 3

Drop to 150# x 5 x 5 sets

GHR x light weight- 5, 5, 3, 4, 3, 4

BB Shrugs (2 second pause reps)- 195# x 10 x 10 sets

Super set w/

Either DB lat raises/Battle rope or Upright raise x light weight burnouts x 10 sets

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5/20/14- Core/Hub PR

Hub DL up to 55# x L and R* PR!

Drop to 45# x max reps- 6/5, 6/3, 7/6, 6/7, 6/6

Hub holds for time x 40#- 13/12, 15/11, 11/11

GHR Situps x 10# x 10 x 10 sets

superset w/

Back ext w/ mini band x 10 x 10 sets

Quick workout today. 55# hub lift got me fired up!

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I notice you do some high volume/GVT style work every now and then(10x10)... are you looking to build size in these areas or burn more calories throughout the workout?

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I notice you do some high volume/GVT style work every now and then(10x10)... are you looking to build size in these areas or burn more calories throughout the workout?

When I go 10 x 10 on core exercises I just feel like that is the minimum number of reps for me to get stronger in that area. When I do 10 x 10 or more on arms I'm definitely going for size lol. I used to go heavy as I possibly could on arms and I def got stronger but I didn't see any size gains until I started going light, concentrating on form and getting a pump with that much volume. For now it's working for me. I may change it up again soon.. we'll see.

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5/21/14- Pullups/Triceps

Wtd pullups- 55# x 5 x 5 sets

Bw Pullups- 75 reps multiple grips/sets

Chain tricep ext 12-20 reps x 10 sets

superset w/

Pause rep band pushdowns x 10 sets

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5/24/14- Grip/Core

Rolling Thunder up to 150# x 2 LH*PR, RH- no go

Speed sets- 110# (70%)- 3 x 3 (120 sec rest)

GHP # 4(98#) Strap holds x 5#- 22/12, 17/19, 24*PR/18, 18/9, 19/F(drop to coc 1.5 for RH)13 total time after initial sets- 1:40/1:11

CoC # 1.5 Strap holds x 5# up to 3 minutes both hands. Took 4 sets LH. Took 6 sets RH. Next week I go up to 3:30 total time.

FGX Trap Bar DL- up to 3RM- 225# x 3*pr (first time doing these so obvious PR)

Rolling Thunder x 110# (70%) AMRAP x L/R- 12/8, 8/5

FGX DB DL- Did 2 sets of holds with 85# DB's, barley got 5 seconds each time. Grip was smashed.

GHR Situps x 100 reps

GHR back raise 2 sec pause reps x 100 reps

Was smoked after this workout. Wanted to do some nails but the yellow felt like crap so I called it. Maybe tomorrow. I did start a Yellow using a reverse bend style though so that was cool.

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5/25/14-Bp/NailPR

FGX CGBP- 185# x 5 x 10 sets (feet up, pause reps)

Superset w/

Nails:

Yellow x 2

Blue x 1

Double IM Pads RED X 1!!

Bw Dips(237#)- 6-12r x 10 sets

Superset w/

DB preacher curls- 20#-35# x 12-20 r x 10 sets

The Red Nail was a serious battle that took about 30 minutes. I would do a set of BP then wait about 4 minutes and give an all out hit on the Red. Even though it was using double pads I'm proud of this accomplishment and I'm probably going to keep the nail.

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2/26/14-Sq/Accessory

SSB atg- up to 210# x 6

Drop to 160#- 5 x 5 sets

Wtd GHR- 3-5 x 5 sets

Trap Bar Shrugs (2 second pause reps)- 185# x 10 x 10 sets

Superset w/

Either DB lat raise/Battle ropes/Upright row x 10 sets

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5/27/14-Grip accessory

Wrist roller- 35# up and down and up opposite way = 1 x 20 reps

Wrist curls- Bar x 20 x 4 sets

Rev wrist curls- Bar x 20 x 4 sets

Rolling Thunder speed pulls- 80# (50%) x 3 x 8 sets

GHR situps x 10# x 100 reps

GHR back raise x 10 # x 100 reps

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5/28/14-pullups/arms

Wtd pullups-57.5# x 5 x 5 sets

Bw pullups- 75 reps (achieved in one less set than last week)

Chain tricep ext- 15-25 r x 10 sets

Superset w/

Mini band pushdowns- 6-10 pause reps x 10 sets

BB Curls - 20-30 r x 4 sets

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Congrats on the red nail, good stuff

Thanks brother. I know it doesn't count until I can get it in single IMPads and under a minute but it was still a good feeling to finally bend that sucker under 2 inches!

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5/31/14-Grip/Core

RT up to 155# x F (Doubled 150# last week WTF!?)

Drop to 110# (70#) x 2 x 3 sets 2 min rest

GHP 4 (98#) Strap holds x 5# x 26/23*pr, 22/20, 24/10, 19/18, 12/11 total after initial sets 1:43/1:22

CoC # 1.5 x Strap holds x 5# up to 3:30 each hand, took 5 more sets LH, 8 RH

RT 110# (70%) x AMRAP- 13, 11, 9 LH, 85# RH- 12, 11, 12

fgx 85# DB holds 3 max sets of between 6- 10 seconds.

GHR situps x 100

GHR back raise x 100

warren tetting Supermaster 111# x 1 ccs LH finisher

Definitely stalled out on week 9 of my RT program but I'm supposed to max out next week anyway and I'll start something else. I could have smoked 155# last week but stopped at a 150# double so that's a 15 lb gain on my RT in 9 weeks so I'm pretty happy. The 111# ccs at the end of a workout felt really good and confirms the 120-125# ccs area I think I am capable of right now. We'll see.

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Dips/NAIL PR

Wtd dips- 80# x 3 x 7 sets

Drop sets- 50# x 8, 25# x 8, Bw x 15

Fgx CGBP- 185# x 5 x 5 sets

Superset w/ Nails

Yellow x 1

Blue x 1

RED NAIL X 1 SINGLE IMP's!!!

Got video camera b/c this is the first legit grip feat I've done and couldn't finish a second Red nail but got it kinked pretty good. I got it under 2 inches in probably 5 hits over about a 2 minute time period and I still had rubberbands on the IMP's but it was a seriously awesome sense of accomplishment.

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6/2/14- Sq/Accessory

SSB atg- up to 190# x 7

drop to 140# x 5 x 5

Wtd GHR- 3-5 x 5 sets

Trap Bar shrugs pause reps- 185# x 10 x 10 sets

superset w/

fgx db lat raises x 20 x 10 sets

Hands are smoked from nails yesterday. I'm supposed to Hub lift tomorrow but I'll have to see how I feel.

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Core/Hub/Accessory

Hub DL up to 55.5# x F both

Drop to 50# x 1 felt heavy both. called it

Wrist curls x bar x 20 x 4 sets

Rev wrist curls x bar x 20 x 4 sets good pump on these

GHR situps x 10# x 10 x 10 sets

GHR back ext x 10# x 10 x 10 sets

Hub felt awful today. Hands are still smoked.

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Anthony C.

Congratulations on the red bro! And in singles! Very strong :)

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