JStepien Posted January 3, 2018 Author Share Posted January 3, 2018 (edited) HAPPY NEW YEAR!!! Well, didn't train last weekend, got a stomach bug late Saturday night... Yesterday, did more cardio & boxing heavy bag work... Today is a different day... 20 minutes on exercise bike Warm up 3x10 each with kettlebell Swings & sumo squats 5x1 box squats 435 lbs *that felt not so bad, no back issues on squats* Death set 1x20 315 lbs also box squats *took 3 different short breaks* 3x10 Bulgarian bag spins each direction Did a bunch of GHP block sets singles COC 3 right, COC 2.5 left Working on my set was the issue Did this as a finisher only right hand... 20 minutes on exercise bike again Thinking about Jedd's event in February is a go... may get away from all the wedding planning stuff for a weekend... Would like to train tomorrow... Edited January 3, 2018 by JStepien 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted January 6, 2018 Author Share Posted January 6, 2018 Last 2 days, I've been slacking... Wednesday, back was sore, only cardio... Thursday, snowstorm in Jersey... worked a full 8 hour day, then shoveled for 2 hours... Today, wanted to train, needed to train, but did arm wrestle 2 guys at work lol... 30 minutes on exercise bike Warm up supersets 3x10 each Band pull apart & DB back flyes Pulley straps high rows & flyes 5x1 overhead press 205 lbs *3 sets were push press, last 2 were strict. Surprised me, no pain or discomfort. Super happy with that* 1x20 strict press 135 lbs *continuously, no breaks* ... actually, did continental clean, had more energy felt stronger. Probably, wasting energy on the clean... Grip time... Poor man's euro 2HP singles Started 95 lbs ended with an attempt at 175 lbs... hit 165 twice pretty nice... 5 singles 2 35s plate pinch with 5 second hold 3x10 plate pinch kickbacks 2 25s 20 minutes on exercise bike again Tomorrow is another day, don't know what to train... Got a birthday party at night, been wedding planning lately... Still looking at Jedd's event in February, plus maybe add fit expo Philadelphia??? 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted January 6, 2018 Author Share Posted January 6, 2018 Got the green light to compete at Jedd's on the 3th!... Powered on no breakfast & 3 cups of coffee 30 minutes on exercise bike 3x10 KB swings 5x3 muscle snatch legs straight Tri set 3x10 each done with dumbbell Side laterials, underhand front raises, bent over laterials Superset 3x10 each 1 arm Highland Ring rows with resistance band & 1 arm resistance band rows Triceps superset done with ez curl bar 3x10 JM press & skull crushers 3x10 pullover press Biceps superset 3x10 dumbbell Concentration curls & hammer curls across body 3x10 BB drag curls *Got a birthday party tonight, gotta make the arms look somewhat good* 3x10 Bulgarian bag spins each direction 3x10 stimulated broomstick standing throw movement *Got the venue & date for wedding in September. So, can get some highland games in before then* Superset 3x10 Plate twists & KB side to side transfer Wrist wrench deadlifts Did singles got 95 lbs right 90 left... running out of gas... Rolling Thunder deadlifts Died out on 215 lbs, which surprised me, but maybe too much too soon, or no fuel left in the body Tri set all arm wrestling movements 2x10 then 2x25 *it looks like Jedd's event is more on wrist strength. So, gotta bring that up to keep up with the group* 5 sledgehammer finger walks with 5 lbs added 5 sledgehammer finger walks empty fast as possible 20 minutes on exercise bike again Thought about hitting the heavy bag, but no energy. Training jiu jitsu tomorrow morning with a bunch of police officers. Maybe, add punching bag to the mix? Hopefully, can train 4 days next week Heavier grip workouts during lower body More reps work on upper body 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted January 9, 2018 Author Share Posted January 9, 2018 Well had a good feeling today... keyword is had... 20 minutes on exercise bike Warm up 3x10 each kettlebell Swings, sumo squats, & goblet squats Box squats singles... Worked up to 505 lbs... smooth! Made an attempt at 525 lbs... not smooth... Dumped it over my head... Took too long getting setup, got in my head... Angry about that, I think I could do it!... That put a hinder on grip... Was thinking about fat gripz challenge & some pinching after that, but... decided to finish with cardio... 30 minutes on exercise bike again Tomorrow is a different story!... 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted January 10, 2018 Author Share Posted January 10, 2018 Long day at work, wanted to reverse the fortune of yesterday... 30 minutes on exercise bike Warm up 3x10 each Band pull apart, pulley strap rear delt pulls & back flyes Overhead press singles! Worked up to 255 lbs... thought about 265, but didn't want the bar dropping on my head... Which will be my luck... Kinda rehab grip training... wrists still sore from 10 rounds on the heavy bag Sunday... Parallel sets 5x10 COC 2 2x25 COC 1.5 1x50 COC trainer 10 sledgehammer finger walks ... no cardio after, fiancee is making taco boats... Tomorrow is a rest day... Thursday is MMA training day, haven't done that in 2 weeks... Want to train Friday & Saturday auxiliary days both... maybe, max effort grip days? Shall see, til then... 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted January 13, 2018 Author Share Posted January 13, 2018 Rainy day at work today, neck sore from last night mma training from 275 lb guy sprawling on my takedown attempt... Lower Body Auxiliary Day 30 minutes on exercise bike 3x10 each movement KB goblet squats with hip circle around knees High bar back squats with heels rises BB front squats Bodyweight Bulgarian split squats each leg Laterial lounges *1st time trying this* DB stiff leg deadlifts BB good mornings DB swings *saw this movement recently, felt like need more core work after last night* Rolling Thunder single rep Worked 200 lbs both hands broke ground 215 lbs both hands but no lockout Tried something with grippers & was inspired by Riccardo Magni 2 Quote Link to comment Share on other sites More sharing options...
JStepien Posted January 13, 2018 Author Share Posted January 13, 2018 Ok, today is gonna be a crazy day, but want to get a session in... Woke up early from the alarm clock of a cat... 30 minutes on exercise bike Upper body auxiliary day! 3x10 each movement Band pull apart Pulley strap rows with resistance band Seated DB shoulder press Seated Arnold press Seated side laterials Weighed close grip pull ups Yates rows Pendlay rows Shrugs Lying DB rolling extensions Bulgarian bag spins each direction 2x25 globe rows with resistance band *wrist in a locked position* 2 35s plate pinch singles 5 sets 3x10 2 25s hand to hand transfer 3x10 around the body 2 25s 2x25 hook movement with resistance band & makeshift AW/HG handle I rigged up Done... fiancee was upset at me, because I wanted to train this morning... Well, done with workout... She's still in bed... 1 Quote Link to comment Share on other sites More sharing options...
Guest Posted January 13, 2018 Share Posted January 13, 2018 (edited) 14 hours ago, JStepien said: Rainy day at work today, neck sore from last night mma training from 275 lb guy sprawling on my takedown attempt... Lower Body Auxiliary Day 30 minutes on exercise bike 3x10 each movement KB goblet squats with hip circle around knees High bar back squats with heels rises BB front squats Bodyweight Bulgarian split squats each leg Laterial lounges *1st time trying this* DB stiff leg deadlifts BB good mornings DB swings *saw this movement recently, felt like need more core work after last night* Rolling Thunder single rep Worked 200 lbs both hands broke ground 215 lbs both hands but no lockout Tried something with grippers & was inspired by Riccardo Magni Stronger than me Big John Studd muffin! You are the beast from the east! Edited January 13, 2018 by Guest Quote Link to comment Share on other sites More sharing options...
JStepien Posted January 13, 2018 Author Share Posted January 13, 2018 7 hours ago, Joseph Sullivan said: Stronger than me Big John Studd muffin! You are the beast from the east! I'm far from it Quote Link to comment Share on other sites More sharing options...
JStepien Posted January 16, 2018 Author Share Posted January 16, 2018 This week going lighter, but may train more... going light maybe more bodybuilder-ish... 30 minutes on exercise bike No warm up bike was that 10x10 back squats 5x10 BB split squats each leg Poor man's euro pinch Singles up to 2 attempts at 165 lbs... broke ground no lockout 3x10 warm up weight 2x20 plate curls *Tomorrow will probably follow the same blueprint* 30 minutes on exercise bike again Well this is the game plan for this week... Tuesday: more bench press: close grip & DB incline, rolling thunder &/or wrist wrench Wednesday: hang cleans & weighed pull ups, more towards wrist *feel like hang cleans haven't done that in awhile* Thursday: mma training Friday: rest Saturday: morning mma?, some sort of lifting, don't know yet Sunday: morning jiu jitsu?, caber session at Savage City Strength Hopefully, no nagging injuries ... Fit Expo Philadelphia, now, got mas wrestling, even a novice division... thinking about, don't know yet... Now, Jedd Johnson wants me to try to clean the inch on February 3rd???... I'll try, give it a shot... 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted January 17, 2018 Author Share Posted January 17, 2018 Long work day done... 30 minutes on exercise bike Warm up 3x10 Pulley straps rows with resistance band Pulley straps standing pulldowns 10x10 close grip bench press 5x10 DB incline press Wrist wrench Singles worked up to 90 both hands 95 lbs felt too much today 3x10 warm up weight 2x20 country crush deadlifts 20 minutes on exercise bike again Trying to get steel grip for events coming up... Snow storm coming to Jersey tonight into tomorrow... so, training schedule this week could change... 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted January 18, 2018 Author Share Posted January 18, 2018 Long, frustrating, & exhausted day at work. Snowed at the beginning, then got cold during the day... 30 minutes on exercise bike 3x10 KB swings 3x10 pulley handles underhand rows 3x10 caber pulls 3x10 KB goblet squats with hip circle Hang cleans Singles ended up at 235 lbs... it was sloppy & ugly, but got it... 3x10 close grip pull ups bodyweight Core giant set 3x10 each Bulgarian bag spins one direction Plate good mornings Plate twists Bulgarian bag spins opposite direction 3x20 each hand EZ curl bar wrist curls with fat gripz 3x20 pronation rotation movement 3x20 globe row & hook movement combo Sledgehammer finger walks each hand 5 with 5 lbs added 5 with 2.5 lbs added 5 empty less rest 20 minutes on exercise bike again See how tomorrow goes, should go to mma training... feeling strong in grip again... well, I think... 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted January 20, 2018 Author Share Posted January 20, 2018 Only had 3 cups of coffee & a dinner roll this morning... Had a 22oz ribeye with pasta last night... 30 minutes on exercise bike 3x10 1 arm KB swings each arm 3x10 pulley handles underhand rows 3x10 bent over back flyes 3x10 back squats 5 sets snatch grip no hook grip 2 high pulls 1 hip snatch 5 sets 2 strict presses 1 push jerk *light, more technique & speed than power & strength* 3x5 overhead squats with resistance bands & kettlebells on barbell *Really blasted my core & shoulders, my stabilization was shaky* 3x10 superset weighted Close grip pull ups & parallel dips 1x50 band pull aparts 1x50 band overhead tricep extensions Thought about grip, but feeling worn out 25 minutes on exercise bike again Then realized I didn't train core like wanted 3x10 each Bulgarian bag Spins one direction, good mornings, spins opposite direction Tomorrow looks like highland games stuff at Savage City Strength... See how that goes... 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted January 21, 2018 Author Share Posted January 21, 2018 I should Give up take a new hobby or stick to arm wrestling lol... 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted January 23, 2018 Author Share Posted January 23, 2018 Shorthanded at work, feeling drained today... going easy, going light 30 minutes on exercise bike 3x10 KB swings 3x10 KB goblet squats 3x10 KB sumo squats 3x10 barbell split squats Rolling thunder 5x5 145 lbs each hand 2x20 110 lbs each hand *non stop, no reset* 3x25 superset arm wrestling movements Hook movement & rotational work 1x50 top roll band movement I think this will be my last training session, blast everything taking a week off before Jedd's... if I go 85% May not lift next week as well, I am feeling beat up lately... haven't figured what to do next week training 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted January 24, 2018 Author Share Posted January 24, 2018 (edited) Work is work, got rained on... Didn't feel like training upper body mostly chest & shoulders... Probably, overkill... 30 minutes on exercise bike 5x10 pulley strap rows with resistance band 5x10 1 arm Highland Ring rows with resistance band Pinch o mania!!! 5x5 2hp poor man's euro 2x20 lighter weight 5 singles with 2 35s plate pinch 3x10 2 25s hand to hand transfer 3 sets superset Plate rotational clockwise then counter clockwise & 10 reps bus driver movement *hands feeling it* 20 minutes on exercise bike again Tomorrow, hopefully, get 2 conditioning circuits in... Maybe, get a sledgehammer workout... grip blasting week! Edited January 24, 2018 by JStepien 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted January 25, 2018 Author Share Posted January 25, 2018 Another day another dollar... 20 minutes on exercise bike 10 rounds 2 reps each Hip snatches & power cleans from the floor with fat gripz *light weight, very little rest in between* 3x10 superset Close grip pull ups & parallel dips bodyweight 3x10 Bulgarian bag spins each direction Sledgehammer! 3x10 pronation & supination rotation 3x10 forward levers from the side *basement ceiling is low* 3x10 backward levers 5 sledgehammer finger walks 5 lbs added 5 2.5 lbs added 5 no weight added 1x50 handle hook movement with resistance band 20 minutes on exercise bike again Hands & wrists were blasted!!! Tomorrow is MMA day! Friday, I will take a rest day... Saturday is a mystery... 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted January 27, 2018 Author Share Posted January 27, 2018 Well morning workout today... Last 2 days didn't train, body sore... Doesn't help short staffed at work... Engagement pictures today... oh yay 😲 last minute thing... 30 minutes on exercise bike 5x20 KB swings 2 sets of kettlebell holds 1 was from bottoms up clean 1 was crucifix/iron cross 3x10 Bulgarian bag tri set Spins one direction, good mornings, spins opposite direction Parallel sets each hand 2x25 COC 1.5 1x50 COC trainer 4x25 globe claw rows with resistance band 5 sledgehammer finger walks 2 decks of cards torn 30 minutes on exercise bike again *actually typing this while on bike, listening to REM* Tomorrow probably gonna rain all day... wanted to train outdoors... Today is only good day... May train again don't know what... Maybe one more grip day before hands on grip games next week??? 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted January 28, 2018 Author Share Posted January 28, 2018 Yesterday was an insane day, bored, decided to train... 30 minutes on exercise bike 5 rounds on the heavy bag 5x10 2 KB rack front squats 5 rounds 2 minutes each 2 KB clean & press *wasn't counting reps each round, more cardio base. Thought I get a minute rest... Well, my boxing timer is stuck on 30 seconds... Even, on the minute rest, still 30 seconds... Tried my best, this kicked my ass!* 5x10 close grip pull ups bodyweight 1x50 straight arm pull downs using pulley handles with resistance band 1x50 band pull aparts 2x25 plate twists *different than usual. Low twist* 5x10 sledgehammer rotational 4x25 handle hook movement 4x25 globe hook movement/wrist curls 15 total sledgehammer finger walks 5 with 5 lbs added 5 with 2.5 lbs added 5 only hammer 5 more rounds on the heavy bag 30 minutes on exercise bike again Don't know why, don't ask... Gonna be more cardio this week before hands on grip games... Maybe more boxing/kickboxing & jiu jitsu... 1 Quote Link to comment Share on other sites More sharing options...
JStepien Posted January 29, 2018 Author Share Posted January 29, 2018 Kinda personal, but I did say prior I believe my arm wrestling days were done... I got a call from a close friend & good lightweight arm wrestler yesterday. I haven't heard from him for awhile, but he told me he's going to rehab for his drug addiction & wants to return after his release. So, maybe get somewhat serious after April, if I enter the Philadelphia fit expo... Quote Link to comment Share on other sites More sharing options...
Guest Posted January 29, 2018 Share Posted January 29, 2018 10 minutes ago, JStepien said: Kinda personal, but I did say prior I believe my arm wrestling days were done... I got a call from a close friend & good lightweight arm wrestler yesterday. I haven't heard from him for awhile, but he told me he's going to rehab for his drug addiction & wants to return after his release. So, maybe get somewhat serious after April, if I enter the Philadelphia fit expo... How serious are you about doing the exp? Quote Link to comment Share on other sites More sharing options...
JStepien Posted January 29, 2018 Author Share Posted January 29, 2018 10 minutes ago, Joseph Sullivan said: How serious are you about doing the exp? I do want to go to the expo, I don't know, using Jedd's event to get over a huddle. Hopefully, it's a confidence booster for Philly, then I'll sign up Quote Link to comment Share on other sites More sharing options...
JStepien Posted February 1, 2018 Author Share Posted February 1, 2018 Alright comp week!!! Quick update... Monday was cardio only Tuesday was thinking kickboxing, but ended up working overtime & eating 3 cheese steaks after an 11 hour work day Lower back bugging me, feeling pretty tired... 30 minutes on exercise bike 3x10 KB swings 5 rounds of 2 minutes 2 kettlebell press/jerk *Again gassed out towards the end. Maybe the cheese steaks, work, tons of candy gotten at a dollar store, &/or been dipping, chewing tobacco more at work...* Pulley straps with resistance band 1x50 straight arm pull downs 1x50 underhand rows 3x10 Bulgarian bag spins each direction COC trainer each hand 1x50 parallel set 2x25 reverse/upside down set 30 minutes on exercise bike again Tomorrow could be a rest day or just cardio Friday will definitely be a rest day Then the crazy day in Pennsylvania... Quote Link to comment Share on other sites More sharing options...
Chez Posted February 1, 2018 Share Posted February 1, 2018 Good luck John! I’m sure you will kill it Quote Link to comment Share on other sites More sharing options...
JStepien Posted February 1, 2018 Author Share Posted February 1, 2018 37 minutes ago, Chez said: Good luck John! I’m sure you will kill it Thanks chez much appreciated 1 Quote Link to comment Share on other sites More sharing options...
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