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Stephen Ruby

8/18

15 min warm up 

Full body circuit machines. Just decided for this to be a deload week 

Leg curls/leg extension 4x15

Bicep Curls/Extension 4x12

Chest Press/Incline Press 4x12

Leg press machine 4x15 

Lat pulldown and seated pulls 4x12 

Grippers ghp 7 3x failure both hands 

Bending 60d nails x10 reverse bends single wrap (x5 both hands)

I feel nice and rested so hoping to get some heavier lifts this week. 

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I did some grip training back in 2013 and quit in 2014. I tried to train it again late in 2015 but gave up again and I have not touched any type of weight training or grip since then. I am pretty out

Something came up Friday so I had to miss the gym but I came back this Saturday for a heavy workout in the morning.  40 min light basketball shooting  Front squat 225 x 8 315 x 5  405 x

I have back squatted around mid 600 I can't remember actually how much though lol. I know I could do low reps with 495 fairly ok though. My long term goal is a 700+ back squat and deadlift in a contes

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Stephen Ruby

Well I'm currently out of a gym at the moment which is why I have not updated my log. I got in some gripper training today just smashing my ghp 7 for 3x5 along with some sledge levering. I'll need to see if I can get a new gym this weekend. In the mean time I have been walking for a hour every night. The rest has been nice though body isn't sore at all right now which is good so I'll be primed and ready once I get a gym. 

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  • 3 weeks later...
Stephen Ruby

Found myself a new gym so got in a simple workout to start out again. Back on the grind. 

Arms

Lat pulldowns with manus grips 4x12 

Barbell Curl with globe gripz 95 4x10 

Tricep rope pulldown single arm 4x12 each arm 

Tricep rope pulldown  double arm 3x15 

Hammer curls with manus grip 3x10 40lb 

Machine tricep extnsion 3x12

Machine preacher curl single arm 3x10 each arm 

 

Grippers ghp 7 3x10 quick closes right hand 3x10 negatives left hand(finishing the close by pushing against the leg) 

 

 

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Stephen Ruby

4x10 225 incline press

Lat pulldown max weight 3x10 

Incline Press Machine 4x12 

Rope pulldown single arm 3x12 each arm

 

Slede levering each hand 4x10 10lb 

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Stephen Ruby

First leg workout in about a month 

General Warm up 

Front squat 135 x10 225 x 6(pause each rep) 315 2x6 (wanted 3 but was not conditioned for that 3rd set went too quick between sets and was getting little light headed so didn't push it) 

Lat Pulldowns with manus grips 4x10 

Tricep pushdown single arm 3x10 

Lying leg curl 3x10 

Strict Barbell Curls with globe gripz 95 3x10 

Hammer Curls 35 3x10 strict 

 

Ordered myself a ghp 6 and 8 so hope to bring my left arm up to a ghp 7 mms close and my right to a ghp 8 mms close. If I can get the ghp 8 clean I will try for the MM2. 

Also got the pony pinch kit which I'm excited to try out. 

 

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Stephen Ruby

Incline Press 245 4x8 

Lat pulldowns max weight (straps + cheating) 3x10

Overhead Press strict 185 3x5 

45 lb plate hub holds for time both hands 3x 

25 lb blob holds for time x3 each hand 

Two 45 lb plate pinch assisted up and hold (negatives for pinch grip) x3 each hand 

 

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Stephen Ruby

Incline Press 225 3x10

Single arm rope extension 3x12 each arm

Machine Press 3x10 

Tricep dip machine 3x10 

 

Sledge levering 4x10 each arm

Sidewinder Revolution to finish off (really like this new device as a forearm finisher) 

Got my Ghp 8 and 6 in the mail so look forward to training with them soon. Cannon PowerWorks works continues to be the best company to deal with in terms of speed and ease for grip products. 

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Rack Pulls (knee level almost above) 

135 x12, 315x10, 405x 5, 495 x 5 585 x3 675 x3 (hard) 583 3x3 (all with straps) 

Should have done a bit more volume on these but that heavy set took a lot out of me. 

Lat Pulldowns with manus grips 3x10 

Seated Rows machine 3x10 

Barbell Curls with globe gripz 90 3x10 

Hammer Curls with Manus Grips 40 3x10 

Single arm rope extension 3x10 

Tricep pushdown 3x8(heavy) 

Sidewinder Revolution 3 sets to failure for 3 different variations. I like the traditional arms out in front wrist roller style then the chest level extend out(perpendicular with the floor) and the choke hold parallel with the floor. Really like this device since its easy to carry around and at the high level its pretty difficult to turn. Plus the knurling works well with chalk. My forearms were burning by the end, I had trouble closing my hands. I'm going to use this device daily with the hopes of getting some forearm gains from it.

My forearms are about 16 inches around flexed my goal would be 17+ while dropping some bodyfat in the next year. I plan to order Jedd Johnsons arm and forearm pdf pretty soon to target them more. I want some Marco Buhl or Eric Roussin forearms, those guys have some huge looking forearms. 

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One of those training days where nothing felt good 

Standard warm up 10 min cardio 5 min hip circle 

Front squats 135 x12 225 x 10 275 3x5 (wanted 5 sets but was feeling awful doing these) 

Time holds plate pinches 2 fingers 25lb plates and blob 2 fingers (blob 25lbs)  4x each hand to failure 

Leg Curls 3x12 

Leg extension machine didn't feel right so ditched it and was already feeling out of it so called it quits early. Sometimes its better to just call it early instead of pushing when you are already feeling bad. 

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Stephen Ruby

Incline Press 225 3x12

Strict Press 185 3x7 

Lat Pulldowns with manus grips 3x10 

Tricep Pushdowns 3x10 

Sledge levering 3x10 each hand 

Sidewinder Revolution 3x failure arms out in front 

 

Hands are feeling pretty beat up might take a few days off grip 

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Stephen Ruby

Leg Press 3x20

Incline Press 3x5 275 

Strict Press 185 4x6 

Push Press 225 x3 275x1 

Lat Pulldowns 3x10 

Ghp 6 left hand 3x5, holds x3 to failure 

Ghp 6 x5, ghp 7 x5, ghp 8 x 2, ghp 8 x1, ghp 7 3x10 and 1 hold to failure right hand 

Sledge levering 3x10 each hand 

Sidewinder Revolution 3x failure arms out in front 

Pr on grippers for me in training I think I could get a few good reps on the ghp 8 soon. Not the best close but happy to get it. My best gripper close in a contest years ago was a coc 3.5 but I never closed it in training. I always have done Pr's in contest due to the time off and adrenaline. 

 

 

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Got myself a new gym that is  a lot nicer then my old one. So hopefully it will motivate me to get in there more often

Front squats 135 x10 225 x10 315 x5, x3 (pause last 2) x3 (long pause last rep) 

Seated leg press 3x15 

Leg Extension 3x15

Seated Leg Curl 3x15 

Curls on curl bar 3x10 with manus grips

Hammer curls with manus grips 

Lat Pulldowns with manus grips 3x10 

Preacher Curl Machine 3x12 

Put myself in the queue for the MM2 since I close the ghp 8 I think I should be able to get it. I also ordered a 183 rated spectrum 365 gripper to have a new goal gripper to go for. The next one on the list is a custom CoC 4 clamped to parallel. I know that MMS is the staple but seeing Morgan use those custom grippers has inspired me to incorporate them in my training. 

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Stephen Ruby

Barbell Rows 225 3x15 

Lat pulldowns heavy 3x10

Row machine close grip 3x12

Back machine pulldown close grip 3x12

Another back machine some type of row 3x12 

Tweaked my knee the other day so passed on doing deadlifts. I'll see how it feels by Thursday to see if I'll do legs again. 

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Stephen Ruby

15 min warm up

Incline Press 135 x10 225 x5 315 x3 275 4x6 

Machine chest Press 3x10

Machine shoulder press 3x10 

Pec fly machine 3x10 

Tricep machine 3x10 

Pony pinch kit 3x20 

Letting my hands rest up hoping to get my cannon power works order this week to give a go at the 183 gripper this saturday. 

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Stephen Ruby

10/6

15 min warm up

Bench Press

135 x15 225 x10 315 3x5 slight pause at bottom each rep. Red Slingshot 315  x15 easy. The slingshot felt really good I was afraid to push the volume without a spotter though. 

Strict press 135 x10 185 3x8 

Machine press 3x12 

Tricep Machine 3x12 

Grippers 

Right hand: Ghp 6 x5, ghp 7 x5 ghp 8 x3 ghp 7 3x6 

Left hand: Ghp 6 x5 ghp 7 x5 assited close, ghp 6 2x5 

10/07

Rack pulls with manus grips knee level 135 x10, 225 x5, 275 3x6

Barbell row 275 3x12 

Sidewinder revolution 3xfailure between sets 

Grippers 

Right hand: Ghp 6 x5, ghp 7 x5, ghp 8 x1 miss (assisted close after and held to failure) ghp 7 2x5

Left hand: Ghp 6 x5, ghp 7 assited close and held, ghp 6 2x5 (assisted some closes)   Rep closes are not to MMS more quick closes after first rep. 

Lat pulldowns with manus grips 3x12 

Pulldown machine 3x10 

Barbell Curl 95 3x10 

Rope pulldown single arm 3x12 each

Hammer curls 30 3x12 

Machine preacher curl 3x10 

Sledge levering 3x10, Sidwinder revolution 3x failure arms out in front 

 

 

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15 min warm up (cardio + hip circle)

Front squats 

135 x10 225 x 10, 275 4x7 (wanted 5 sets but was gassed) 

Leg extension 4x15 

Leg Curl 4x15 

Was gassed at this point 

Sidewinder 3x failure  

Two hand pony pinch 3xfailure 

 

Need to improve my cardio some I gassed out after the front squats. 

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Stephen Ruby

15 min warm up

Strict press 195 5x5 

Incline press 205 3x12 

Lat pulldowns heavy with straps 3x8

Tricep pushdown heavy 3x10

Tricep machine 3x12 

 

The  MM2 is on the way I will get it smashed this Saturday. So I'm going to go light on grip until Saturday. 

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Stephen Ruby

Rows with manus grips 

135 x10, 225 2x6 185 4x10 

Lat pulldowns with manus grips 3x12

Seated rows with manus grips 3x10

Hammer Curls 35lb with manus grips 3x10

Rope pulldown single arm 3x10 each arm

Two hand tricep pushdown 3x10 

Preacher curl machine 3x8 gassed 

Forearms were killing me on this workout 

Grippers ghp 6 x10, ghp 7 x5   mash monster #2   3 x1 (went really quick on these but they were easy just hope video was good enough. I should have saved energy on first one and not rushed through my sets and got a nice clean close but was a bit excited to go quick) 183 gripper x1 (video too be posted soon) 

Left hand ghp 6 3x5 (assisted)

Sidewinder revolution 3x failure 

 

forearms flexed at 16.5 inch now getting some growth they were at 16 inches in summer. I would like to get to 17.5 by next year or stay the same size but drop about 50+lbs. 

 

 

Screenshot 2018-10-13 at 9.41.34 PM.png

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Stephen Ruby

Here was the 183 gripper close after my mash monster 2 attempts. I think I can get this with a wider set next week, will try a block set. 

 

 

 

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5 hours ago, WestSlope said:

Nice close!

Thanks 

 

Was supposed to do legs but was not quite mentally ready for that. 

Incline press 135 x10 225 x10 275 5x5

Rope pulldowns 3x12 single arm

Machine Chest Press 3x10 

Sledge levering 3x10 

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Stephen Ruby

Last two workouts

 

Front squats 315 3x5 

Hack squat machine 315 4x9  (great machine need to do it more really felt it in my quads with a narrow stance) 

Seated leg curl 4x12

Leg extension 4x12 

Tricep pushdown 3x10

Machine preacher curls 4x12 

Sidewinder revolution 3x failure 

 

Strict press 225 3x5 

Incline press 275 4x5

Chest Press machine 3x12

Tricep Machine 

Ponch pinch kit 4xfailure double hand 

Sidewinder revolution 3x failure 

 

Back and long grip workout tomorrow. Hope to get a few reps on my new 3.5 rated at 176. 

 

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Stephen Ruby

Bent over row heavy with straps/cheating 

135 x10, 225 x10 315 x5 365 3x5 (hard)

Grippers left hand ghp 6 3x5 assisted close when needed ghp 7 x 3 assisted and hold to failure

Right hand ghp 6 x5, ghp 7 x5 coc 3.5 (176) x1 miss hold(just not strong enough today) ghp  7 1x3 ghp 6 1x5 

Bent over rows with manus grips 

185 4x12 

 

Rolling thunder left hand 145 x10 left and right 

190 3 sets to failure both hands

Lat pulldowns with manus grips 4x12

Seated row machine with manus grips 4x12

One arm rows seated with rolling thunder 3x12 (not too heavy but I like this exercise will use it more) 

Came home did 4x10 two finger rows with 25lb blob both hands

Sledge levering 3x10  (always with 10lb sledge, one of the best exercises for my wrist and brachioradialis)   

Pony pinch kit 4x failure 

Sidewinder 4x failure 

Forearms beat up after this workout. Wanted to do a bit more arms but I'll save that for tomorrow the heavy rows took a lot out of me. 

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  • 2 weeks later...
Stephen Ruby

I have not logged anything in a while but I have been training.

Grip yesterday was grippers

Right Hand: Ghp 6 1x10, ghp 7 1x5 365N 1x3 (pr) Quick closes but first rep was my best ever on it. 365 x1 hold, ghp 7 x 5, ghp 6 x failure 

Left Hand: Ghp 6 3x5 assisted when necessary, ghp 7 3x failure holds 

Sidewinder 3x failure 

Pony pinch 3x failure 

Sledge Levering 3x10 

 

Today

Ironmind pinch block 60 4x12 (easy I could row this with right hand, harder left hand) 

Used pinch block on seated rows 4x12 hold at end(really liked this exercise with the machine) 

25lb blob two finger curls 3x10 (harder then I thought, I really want to get a heavier blob soon but I have a hard time justifying the cost right now) 

Sidwinder 3x failure 

 

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Stephen Ruby

Cheat Rows 315 4x8 with straps and 

Strict rows with manus grips 225 3x8

Lat pulldowns heavy with straps 3x10

Single arm seated rows with rolling thunder 3x10 hold to failure last rep 

Hammer Curls with manus grips 3x10 

Preacher curls 3x12

Dumbbell Shrugs with manus grips 3x12

Machine assisted pullups 4x6

Machine preacher curl drop set 4 sets to failure decrease weight each set 

Sledge Levering 3x10 

Sidewinder 3x failure 

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