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MALLEUS REX

Hi everyone! I hope my trainng log would be helpfull and interesting for you.

I'm 6'4" 187lbs, 6 month reabilitating since himlated disk injury witch made me lose weigth from solid 220lbs to skinny 154lbs.

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MALLEUS REX

And let the first recorded workout be/

23/08/2017

1. Warm up with 2kg sledgehammer.

2. Breaking nails 4 200*6mm + 150*5mm

3. 3kg sledgehammer levering 1*15

4. "Heavy Grips" 150 gripper 1*33 rh / 1*27 lh

 

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MALLEUS REX

Weekend gym routine:

26/08/2017

legs up medium grip bench press 62,5kg 6*10

dumbbell benchpress 18kg 3*15

shoulder flies 5*20

dumbbell incline two arm extension 26kg 3*13

triceps machine 4(12

27/08/2017

hammer pull downs 3*18

hammer horizontal rows 3*20

behind the neck pull downs 3*20

preacher curls 3*20/16/12

biceps machine 4*15

cable rope curls 3*15

 

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MALLEUS REX

31/08/2017

3kg 40sm handle sledgehammer workout

4 side wrist work (back/front/pronation/supination) 4*35

3kg 60sm handle front levering 1*17

Heavy grips 150 1*35 rh/25 lh

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MALLEUS REX

Weekend gym routine:

02/09/2017

legs up medium grip bench press 62,5kg 6*12

dumbbell benchpress 18kg 3*14

shoulder flies 6*15

dumbbell incline two arm extension 26kg 3*12

triceps machine 4*12

03/09/2017

hammer pull downs 3*16

hammer horizontal rows 3*16

behind the neck pull downs 3*16

preacher curls 3*22/12/12

biceps machine 3*25/15/15

cable rope curls 3*15

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MALLEUS REX

06/09/2017

1. Warm up with 2kg sledgehammer.

2. Breaking nails 8 200*6mm 

3. 3kg sledgehammer levering 1*17

4. "Heavy Grips" 150 gripper 1*35 rh / 1*30 lh

 

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Weekend gym routine:

09/09/2017

legs up medium grip bench press 70kg 6*6

dumbbell benchpress 18kg 3*20/16/12

shoulder flies 5*20

dumbbell incline two arm extension 26kg 3*20/15/10

triceps machine 4*12

10/09/2017

hammer pull downs 3*18

hammer horizontal rows 3*20

behind the neck pull downs 3*16

preacher curls 3*25/18/12

biceps machine 4*25/18/15

cable rope curls 3*15

 

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13/09/2017

3kg 40sm handle sledgehammer workout

4 side wrist work (back/front/pronation/supination) 4*40 (movement examples in video)

3kg 60sm handle front levering 1*15

Heavy grips 150 1*35 rh/25 lh

 

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