John Knowlton Posted November 20, 2023 Share Posted November 20, 2023 Nice workout Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 20, 2023 Author Share Posted November 20, 2023 (edited) 20/11/23 Lower back machine 1x15 Hyper extension 1x15 Leg extension 2x15 Upper back machine 2x12 Wide grip lat pulldown 2x10 Zottman curl 6 kg 2x15 RDL 82.5 kg 1x10 112.5 kg 1x10 DO deadlift 132.5 kg 1x5 157.5 kg 1x6 170 kg 1x4 180 kg 1x2 Rack pull 173 kg 1x5 Barbell row 110 kg 2x8 Fingercurlz 110 kg 1x6 Lat pulldown 86 kg 3x10 Seated cable row 107 kg 1x10 100 kg 2x10 Zottman curl 6 kg 2x15 Edited November 20, 2023 by Fist of Fury 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 20, 2023 Share Posted November 20, 2023 Good Monday workout killer Deadlifts Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 21, 2023 Author Share Posted November 21, 2023 21/11/23 Upper back machine and rubber bands 2 sets each 1H pinch 50 mm +20 kg 2x10 Fatgripz rolling handle DL +50 kg 1x10 Bench press 20 kg: 20, 20, 20, 20, 15, 15. 60 kg 1x1 70 kg 1x5 80 kg 10x10 Face pull 45 kg 3x20 1H tricep pulldown 14 kg 1x15 16.3 kg 1x15 18 kg 1x15 20.3 kg 1x15 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 22, 2023 Author Share Posted November 22, 2023 22/11/23 EZ bar reverse curl Bar 2x20 Rope tricep ext 2x15 Abs/hips +10 kg 1x10 +30 kg 1x5 +20 kg 1x8 Standing cable crunch 1:1 stack 50 kg 2x6 Grippers SM spring 132~ 38 mm block set 1x3 GM spring 145 lbs 38 mm block set 1x2 RH / 1x1 LH Elite spring 165~ 20 mm block set 1x0 SM spring 132~ 38 mm block set: 3x7 RH / 5, 4, 4 LH Squat 40 kg 3x10 60 kg 1x8 80 kg 1x5 100 kg 1x3 120 kg 6x2 Good morning 70 kg 3x8 Leg extension 63 kg 3x12 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 23, 2023 Author Share Posted November 23, 2023 23/11/23 Ez-bar reverse wrist curl 2x20 Upper back machine 2x12 Bench press 20 kg: 20, 20, 20, 20, 15, 15. 60 kg 1x10 70 kg 1x5 80 kg 10x10 Incline bench press 50 kg 1x8 55 kg 1x8 60 kg 1x8 55 kg 2x8 Side lateral raise cable 11.3 kg 4x12 Seated reverse fly machine 73 kg 1x15 86 kg 4x15 1H tricep pushdown 27 kg 1x15 23 kg 3x15 20.3 kg 1x15 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 23, 2023 Share Posted November 23, 2023 (edited) Good workout today Edited November 23, 2023 by John Knowlton Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 24, 2023 Author Share Posted November 24, 2023 24/11/23 Concentration curl 10 kg 3x10 Grippers 38 mm block set SM spring 132~ 5x1 GM spring 145 lbs 5x1 SM spring 132~ 3x7 RH / 3x5 LH Concentration curl 10 kg 3x10 Strict plate curls (markstenar) 13.30 kg 1x2 13.85 kg 1x2 13.95 kg 1x2 Concentration curl 10 kg 3x10 1H pinch 70 mm 20.60 kg 2x10 seconds Concentration curl 10 kg 3x10 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 24, 2023 Share Posted November 24, 2023 Nice work your arms got a beating today Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 24, 2023 Author Share Posted November 24, 2023 42 minutes ago, John Knowlton said: Nice work your arms got a beating today Good pump, I can't curl any heavier weights at the moment becasue of my left elbow. I want to follow the weaker arm so I don't create even more imbalances. 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 25, 2023 Author Share Posted November 25, 2023 25/11/23 Bench press 20 kg: 20, 20, 20, 20, 15, 15 60 kg 1x10 70 kg 1x5 80 kg 10x10 Face pull 45 kg 1x20 50 kg 1x20 47.3 kg 1x20 Scott curl DB 12.5 kg 1x15 12.5 kg 1x10 +10 kg 1x3 10 kg 1x10 + 8 kg 1x4 9 kg 1x10 + 8 kg 1x3 RH / 9 kg 1x13 LH 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 27, 2023 Author Share Posted November 27, 2023 (edited) 27/11/23 Hyper ext 1x15, leg ext 1x25, upper back machine 2x12 RDL 82.5 kg 1x10 112.5 kg 1x10 DO deadlift 132.5 kg 1x5 160 kg 1x6 172.5 kg 1x4 185 kg 1x2 (hook grip on last rep) That's it, I will stop at 9 weeks because I will not be able to complete the progression, last rep was max effort unfortunately. Good thing is that I didn't feel anything in my thumbs despite not have done a single lift like that in years. I will do more abs, legs and back for a while and maybe I try some deadlifting in the future, or maybe not. Time will tell. Barbell row widest grip 40 kg 3x15 Seated cable row 107 kg 1x10 102.3 kg 2x10 Lat pulldown 86 kg 1x10 81.3 kg 1x10 79 kg 1x10 Bench press 20 kg 2x30 60 kg 2x5 70 kg 2x3 80 kg 10x10 Last 3 sets with feet in the air, was getting serious cramps in my legs. Side lateral raise 10 kg 4x15 Seated reverse fly machine 73 kg 4x15 Seated incline press machine +50 kg 1x8 +60 kg 1x8 +65 kg 3x8 Tricep pushdown 45 deg handle (1 min rest between sets) 68 kg:15, 15, 10, 10, 10. Edited November 27, 2023 by Fist of Fury 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 27, 2023 Share Posted November 27, 2023 That’s one hell of a Monday workout. Looks good. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 28, 2023 Author Share Posted November 28, 2023 28/11/23 Squat 60 kg 2x5 70 kg 1x5 90 kg 1x5 120 kg 6x2 Grippers 38 mm block set SM spring 132~ 5x3 GM spring 145 lbs - 2,4, 2 RH / 1, 0, 0 LH SM spring 132~3x8 RH / 5,4, 3 LH Good morning 60 kg 1x8 70 kg 1x8 80 kg 1x8 Abs/hips +20 kg 3x5 Leg extension 50 kg 20, 20, 18. 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 29, 2023 Author Share Posted November 29, 2023 29/11/23 Lower back machine - 2x20 Upper back machine - 2x20 1H tricep pulldown - 2x15 Cable chest fly - 1x20 Bench press 30 kg 1x20 40 kg 1x10 50 kg 1x10 60 kg 1x8 70 kg 2x5 80 kg 10x10 Lat pulldown 68.3 kg 5x15 DB row 40 kg 1x5 45 kg 4x15 Face pull 50 kg 1x20 36 kg 3x20 Zottman curl 10 kg 1x15 DB curl 20 kg 1x8 25 kg: 4, 3. 20 kg 1x7 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 30, 2023 Author Share Posted November 30, 2023 30/11/23 Lower back machine 1x20 Squat 40 kg 3x10 60 kg 1x8 80 kg 1x5 95 kg 1x5 105 kg 1x2 120 kg 6x3 Grippers 38 mm block set SM spring 132~ 5x3 GM spring 145 lbs 4, 3, 5 RH / 3x1 LH SM spring 132~ 3x8 RH / 3x5 LH Wrist wrench wrist curl +20 kg 1x8 +25 kg 1x6 +22.5 kg 1x6 LH / 1x7 RH +20 kg 1x8 Ulnar deviation 3x8 Pronation 2x12 Reverse wrist curl 3x20 Abs/hips +20 kg: 5, 5, 5, 5, 7. Hyper extension +20 kg 3x10 Leg extension 63 kg 4x12 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted December 1, 2023 Author Share Posted December 1, 2023 1/12/23 Bench press 20 kg 2x30 30 kg 1x15 40 kg 1x10 60 kg 1x8 70 kg 2x5 80 kg 10x10 Incline bench press 60 kg 5x8 Seated side lateral raise DB 7.5 kg 4x12 Rolling tricep extension 15 kg 1x15 20 kg 1x7 DB french press 20 kg 1x9 RH / 1x8 LH 15 kg 1x15 RH / 1x14 LH Seated reverse fly machine 73 kg 4x20 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted December 1, 2023 Share Posted December 1, 2023 (edited) nice I like the volume you put in. 10 sets of 10 with 80 kg on bench, that's killer Edited December 1, 2023 by John Knowlton Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 4 Author Share Posted April 4 I'm not dead yet. It's been a year since I started training again now so will make a short update. I'm not planning on logging every day here again because I have a faster way of logging now. So I haven't trained anything grip specific since december last year because my elbows can't handle all the pressing and tricep work in combination with grippers. I can do one of them but I can't do both at the same time to any significant extent. It's not really the pain that is the problem, I get so inflammed that I actually lose strength unfortunately. I managed to close my hard #3 with the GHP 38 mm block in december when I was still training it. Which was equal to my previous PR with that block but very shortly after that I realized it's not possible to train grippers anymore. I have to choose between grippers or bench press and I choose the latter because that will be more beneficial for my health and also more beneficial even for my grip in the long run. The only grip I've been doing is double overhand deadlifts. I managed 195 kg for 2 reps. I haven't tried 200 kg or more yet because I didn't want to fail any lifts. I use a hook grip instead. I increased my deadlift from 190 kg to 220 kg. Hopefully I can try to get 200+ DO the next training cycle. My goal is to get to 250 this year. Theoretically it should be possible if I can complete the programming. I will try my best. I also have the option of adding a belt if I really feel like doing that. I haven't done a single squat this year up until now, because I really felt I didn't get anywhere with it. But I increased my squat from 150 kg to 180 kg only by training deadlifts, leg press and leg extensions. I just started a new training cycle and I will try to do squats for the first 6 weeks, then continue another 6 weeks with only deadlifts. Will be interesting to see if I can handle the volume. Started with grippers again, very slowly last week. I can close all my #3's without having touched them in months. However it's not something I can do whenever I want. But if I go to the gym and get my heart rate up, it's no problem. I also tried another type of horseshoe I found but nope, it will never happen for me. I have big respect for people who can bend horseshoes, it's fu**ing impossible. I managed to reverse bend a 8x170 mm rebar in single leathers touching in december, which is about equal to a light red nail. So that was a PR for me. I tried another one a few weeks ago and I wasn't even close to a full bend. But I think I'm satisfied there. I can't afford anymore steel anyways. I have to spend all my money on food now. BW is 106-107 kg now. I was able to do 12 strict pull-ups at 103 kg and now I can only do 8 since I started to train my legs a lot. What I'm most happy about is that my left arm has, for the first time in my life catched up with my right, in fact it has even surpassed my right. I'm now stronger in my left arm on bicep curls, which is very strange because I have always been 2-3 kg weaker in left. Last week I did 30 kg db curl 100% strict with left and I couldn't get that with right. Bench press goes slow. I can do 140 kg with a long pause. Still only doing close grip bench press, which really doesn't help my elbow tendonitis situation. But my elbows, while being inflammed a lot is ridiculously strong. I can rack off way more weight than that. I remember years a go when my max bench was around 110 kg I couldn't even rack off 130 kg. Now I can probably rack off 30-40 kg more than I can lift. I'm following a really high volume training program now and it's painful. Not gonna lie, I feel like comitting suicide pretty much every workout. Especially after doing 6 sets of 20+ reps. I'll make another update in 6 months or so. 5 Quote Link to comment Share on other sites More sharing options...
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