Fist of Fury Posted August 22, 2016 Author Share Posted August 22, 2016 22/8/16 LGC Handle (Left hand) 50 kg x 5 (3-4) 50 kg x 4 (fail) 49 kg x 3 (fail) 48 kg x 5 (1) 48.5 kg x 5 (0) Inch Handle (Right hand) 50 kg 3x3 Radial & Ulnar deviation + pronation with strap and 2x5 kg plates 2x15 IM Heavy Hammer for supination 2.5 + 1 kg plates 2x10 Wrist Curl with 50 mm Dumbbell 22 kg 2x8 Cleans with the same dumbbell x 10 reps. Plus some bent over rows up to 2 sets of 5 reps with 100'ish kg. Inch Handle Curl 17 kg 3x4 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 24, 2016 Author Share Posted August 24, 2016 24/8/16 LGC Handle (Left hand) 46 kg 6x2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 26, 2016 Author Share Posted August 26, 2016 26/8/16 LGC Handle (Left hand) 52.5 kg x 4 (2-3) 52.5 kg x 4 (0) 52.5 kg x 3 (fail) 51.5 kg x 4 (0) Inch Handle (Right hand) 48 kg: 5, 5, 5, 5, 4 (24) Hammer Curl 22 kg x 8 22 kg x 8 12 kg x 15 10 kg x 15 Reverse Curl Olympic Bar x 15 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 27, 2016 Author Share Posted August 27, 2016 27/8/16 One Hand Pinch 110 mm Up to 25.3 kg x 1. Still suck at pinching but I think it's the heaviest weight I've lifted with this block so far. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 29, 2016 Author Share Posted August 29, 2016 29/8/16 Rope Pull Ups 4x2 (current BW is 98 kg) LGC Handle (Left hand) 46 kg 6x2 Zottman Curl - 2x15Reverse Curl EZ-bar - 2x15 Some bench and dumbbell pressing. Some bent over rows. Some Scullcrushers. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 31, 2016 Author Share Posted August 31, 2016 31/8/16 Squats LGC Handle (Left hand) 55.5 kg x 3 (0) 55.5 kg x 2 (fail) 54 kg x 3 (0) Inch Handle (Right hand) 55 kg 1x1s (5 min) 55 kg 1x2s (5 min) 55 kg 1x3s (3 min) 55 kg 1x0 Deltoid exercises with dumbbells IM Hub thumb pinch lift Up to 32.5 kg for 10 seconds (not sure if this is a useful exercise, but I find it to more fun than pinching IMTUG's) Wrist Curl with 50 mm Dumbbell 24 kg x 8 19 kg x 10 15 kg x 15 Reverse Wrist Curl 2x15 Curl/Reverse Curl Supersets 2x15 IM Heavy Hammer 2 x 2.5 kg plates Left Pronation fail Left Supination 3/4 of ROM Right Pronation 3/4 of ROM Right Supination x 1 full rep Will try this some other time when I'm 100% fresh. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted September 2, 2016 Author Share Posted September 2, 2016 2/9/16 LGC Handle (Left hand) 46 kg 6x2 LGC Handle Wrist Curl 28.5 kg 2x15 Then some cable pushdowns for triceps. Then some speed bench. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted September 7, 2016 Author Share Posted September 7, 2016 5/9/16 Squats Lat Pulldown: 1x15, 1x12, 1x10, 2x8. LGC Handle (Left hand) 18.5 kg x 5, 34.5 kg x 2, 44.5 kg x 1. 58 kg x 1 (fail) 55.5 kg x 1 (5 min) 58 kg x 1 (fail) (5 min)Drop Set 58 kg x 1 55.5 kg x1 48 kg x 1 45.5 kg x 1 40.5 kg x 1 35.5 kg x 1 Bench Press Tricep Pushdown: 1x15, 1x10, 1x10, 1x8. Hammer Curl 13 kg x 12, 18 kg x 8, 23 kg x 4 Felt extremely fatigued and weak, although the first rep with 58 kg felt easier than before so I think my 1RM is probably a bit higher now, second rep didn't happen though, it was just impossible, got one attempt around half way up. I've ordered the adjustable thick bar and the shallow hub, will use them for a month and reduce the frequenzy for grip to two times a week, one day with the ATB and one day with the hub. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted September 7, 2016 Author Share Posted September 7, 2016 7/9/16 LGC Handle Cable Wrist Curl Did a few reps with low weight but it didn't feel good. 5 kg Bumper Plate Wrist Curl L: 2x12. R: 2x10 Reverse Curl EZ-Bar 1x15, 1x12, 1x10, 1x8, 1x6, 1x6, 1x4, 1x10 10 kg Bumper Plate Curl A few reps. Lat Pulldown 1x15, 1x10, 1x8Drop Set 1x6, 1x6, 1x5 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted September 12, 2016 Author Share Posted September 12, 2016 10/9/16 Grippers Trainer x 20 TNS 11/7/9 Dumbbell Deadlift 70+ kg 3x1 12/7/9 Squat 5x3 Zottman Curl 2x15 Bench Press 3x5 Reverse Curl EZ-Bar 1x20, 1x15, 1x10 Seated Cable Row 1x20, 1x15, 1x12, 1x10, 2x8, 1x10, 1x12, 1x15, 1x20 Tricep Pushdown 3x12 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted September 14, 2016 Author Share Posted September 14, 2016 14/9/16 Seated Shoulder Press with Axle 3x10 Lat Pulldown 3x10 Right Hand Grippers T x 10 TNS SA 78# x 5 TNS COC 112# x 2 TNS Zoeun x 1 NS GHP 125# x 2 CCS GHP 125# x 2 CCS GHP 137 x 2 GHP 1" T6 140# x 1 GHP 1" (second rep 2 mm open) GHP 137# x 1 GHP 1" (missed second because of bad setting, was closing it from more than 30 mm) GHP 125# x 1 CCS (tired) GHP 115# x 3 (very tired) Atomgripz 3 x 10 TNS Adjustable thick bar arrived today, also waiting for some stuff from silarukov and I just bought an axle from watson gym, really nice stuff. Now I just need to plan how to train with all this stuff Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted September 16, 2016 Author Share Posted September 16, 2016 16/9/16 Bench Press 3x5 Grippers T x 10 TNS SA 78# x 5 TNS RB160 x 1 TNS Right Hand GHP 125# x 3 CCS GHP 125# x 2 CCS GHP 137# x 2 GHP 1" T6 140# x 1 GHP 1" GHP 137# x 1 GHP 1" GHP 115# x 5 TNS SA 78# x 10 TNS Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted September 17, 2016 Author Share Posted September 17, 2016 17/9/16 Grippers (Right hand) Warmup with SA 78 x 10 TNS 20 mm Block Set GHP 115# x 12 (3) GHP 125# x 6 (135) GHP 128# x 5 (136) GHP 128# x 5 (136) GHP 125# x 5 (133) GHP 115# x 12 (1) Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted September 19, 2016 Author Share Posted September 19, 2016 19/9/16 Bench Press 5x1 Grippers Speed Reps (Right hand) SA 78# 3x3 CCS COC#2 3x3 GHP 1" Lat Pulldown Zottman Curl Reverse Curl EZ-Bar Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted September 21, 2016 Author Share Posted September 21, 2016 21/9/16 Deadlift with straps, 5 working sets Gripper Speed Reps (Right hand) COC#1 x 3x3 CCS COC#2 x 3x3 GHP 1" Left Hand Rolling Thunder 54.9 kg x 2 64.9 kg x 1 71.6 kg x 1 74.6 kg x 0 (almost to lockout) ATB 48 mm 54.6 kg x 1 74.6 kg x 1 55 mm 74.6 kg x 0 Not sure I will train anymore thick bar in a very long while now. Extremely difficult for me to make any gains, doesn't really matter how I train. I will focus on wrist, thumb and finger strength isolated instead and not train thick bar anymore. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted September 23, 2016 Author Share Posted September 23, 2016 23/9/16 Bench Press 3 x amap Grippers Same as 21/8/16 Seated shoulder press with axle 3x8 Barbell row 3x10 Lat Pulldown Tricep Pushdown 3x12 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted October 12, 2016 Author Share Posted October 12, 2016 12/10/16 Left Hand Silarukov Wrist Wrench (60) 20 kg x 10 27 kg x 5 Inch Handle 60 kg 1x1ATB (48) 65 kg 3x1x5s Silarukov Wrist Wrench 33.5 kg x 1 Right Hand Grippers KTA, Week 3, Day 3. Two Hand Pinch 80 mm 5x1x10s Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted October 18, 2016 Author Share Posted October 18, 2016 18/10/16 Bench Press 3x7 Left Hand ATB (48) 55 kg x 3 65 kg x 2 75 kg x 1 85 kg x 0 * 77.5 kg x 1 80 kg x 1 Silarukov Wrist Wrench 24.7 kg x 5 29.7 kg x 3 33.5 kg x 1 36 kg x 0 Right Hand Grippers KTA, Phase One, Week 4, Day 2. Shallow Hub Two Hand Key Pinch 16 kg x 1 21 kg x 1 26 kg x 1 28 kg x 1 Lat Pulldown 3x12 *Was going to attempt 80 kg but loaded it up to 85 by mistake, got some air on it so I think I can lift this weight fairly soon. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 5, 2016 Author Share Posted November 5, 2016 5/11/16 10 lb Sledge Hammer Sup/Pro 35 cm 1x3 Coin Deadlifts, front and rear 45 cm 1x3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 9, 2016 Author Share Posted November 9, 2016 9/11/16 LGC Handle Right hand 43 kg 1x12, 1x11. Left hand 48 kg 1x15, 50 kg 1x11. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 11, 2016 Author Share Posted November 11, 2016 11/11/16 Grippers (Right only) T 2x10 COC#1 20 mm block set 1x47 RB160 25 mm block set 1x16 COC#1 25 mm block set 1x27 Two Hand Pinch Silarukov 80 mm Block 41 kg 1x10s 44 kg 1x10s 51 kg 3x5 reps Silarukov Wrist Wrench 21 kg 1x10s 26 kg 1x10s Tricep Pushdown 3x12 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 16, 2016 Author Share Posted November 16, 2016 14/11/16 Extensor Bands Yellow 2x10 Grippers GHP 1.5" Block (Right hand only) T 2x10 #1 x 5 RB160 x 5 GHP 115# 1 GHP 125# 2x1 GHP 128# 6x1 5 minutes of rest between singles 16/11/16 Zottman Curl/Tricep Pushdown 2x10 Deadlift 1x5 technique training LGC Handle Right: 43 kg 1x12, 1x12 Left: 50 kg 1x12.5, 1x8 5 kg Bumper Plate Wrist Curl Left: 2x12 Right: 1x6* *Still can't do wrist curls or any pressing with my right hand since RRBT injury several months ago. Since this doesn't seem to heal by itself I'm going to do rehab with very light dumbbells and in the meanwhile only do presses with my left side. It might be good because my left side is weaker on everything except pulling. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 18, 2016 Author Share Posted November 18, 2016 18/11/16 Grippers 20 mm Block (Right only) T 2x10 COC#1 1x47 RB160 1x20 RB160 1x20 COC#1 1x31 Two Hand Pinch with Silarukov 80 mm Pinch Block 43 kg 1x10s 43 kg 1x10s 53 kg 1x5 reps 55.5 kg 1x3 reps 55.5 kg 1x3 reps Then I started to do rehab work for my right wrist. Left Hand ATB (S) 65 kg 5x1x5s 10 lb Sledge Hammer Coin deadlifts, missed at 60 cm, which was disappointing since I done that before. Did some dynamic work in all directions instead after that. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 21, 2016 Author Share Posted November 21, 2016 20/11/16 Extensor Bands Yellow 3x10 21/11/16 Ab Wheel 5 sets Grippers 1.5" Block Set (Right hand) T x 10 COC#1 x 5 RB160 x 3 GHP 115# x 2 GHP 125# x 1 GHP 128# 2x1 COC#2.5 1x1 GHP 128# 7x1 2-3 minutes of rest between singles. Then some rehab work for my right wrist. Then various deltoid exercises with dumbbells. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 23, 2016 Author Share Posted November 23, 2016 23/16/11 Romanian Deadlift Started with 2 sets with the axle and right wrist felt bad so I switched to normal bar and straps for 3 more sets. Left Hand LGC Brutalizer 6000 50 kg x 10 (1) 48 kg x 10 (3) 49.25 kg x 9 (0) Wrist Developer Easiest setting, just getting familiar with the device, 50 reps with each hand. I can already tell just by trying it that it will be a very good training tool for me. It hits the forearms in the exact spot that I had problems with during KTA grippers. Quote Link to comment Share on other sites More sharing options...
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