Ricochet Posted November 13, 2019 Author Share Posted November 13, 2019 WEDNESDAY, 13 NOV 2019 BB FINGER ROLL: 10-Rep Sets @ BAR > 80kg BB FINGER ROLL: 5-Rep Sets @ 90 > 115kg BB FINGER ROLL: 50+ @ 60kg DB PAUSED SLIGHT-INCLINE B-PRESS: 5 x 3-5 @ >105# MACH SEATED DIP (FULL ROM): 3 x 15 @ 300# SB REVERSE W-CURL: 3 x 25 @ 23kg SAUNA: 15min @ 95°C BAND FINGER EXTENSION: 50 L&R @ IM BLUE Battled a Reoccurring Malaria Flash later in the day so I didn't get in all my daily band finger extensions. Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 14, 2019 Author Share Posted November 14, 2019 THURSDAY, 14 NOV 2019 H-GRIPPER: GEN100# INVERTED; 2 x 50 L&R H-GRIPPER: GEN150# INVERTED; 6 x 5 L&R H-GRIPPER: CoC#1.5 INVERTED; 20 Singles L&R PLATE TABLE CURL: 5 x 8-10 L&R @ 10kg CBL ROPE ISO-PAUSED HAMMER CURL: 6 x 3 @ 90# CBL ROPE ISO-PAUSED HAMMER CURL: 13 @ 70# EZ SPIDER CURL: 3 x 8-10 @ 32kg SAUNA: 12min @ 91°C BAND FINGER EXTENSION: 400 L&R @ IM BLUE Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 15, 2019 Author Share Posted November 15, 2019 (edited) FRIDAY, 15 NOV 2019 *** DAY OFF *** (5) So this is my fifth complete day off of the year. Spent better part of the day putting together my new custom BMX cruiser-hill spinner bicycle. Edited November 26, 2019 by Ricochet Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 16, 2019 Author Share Posted November 16, 2019 (edited) SATURDAY, 16 NOV 2019 CBL FAT-GRIP ROLLING-HDL W-CURL: 500 L&R @ >90# CBL BELT FOREARM R-DEVIATION: 100 L&R @ >35# DB FAT-GRIP 180° FOREARM ROTATION: 50 @ 30# SAUNA: 10min @ 103°C BAND FINGER EXTENSION: 450 L&R @ IM RED BMX CYCLING: ~5km Edited November 17, 2019 by Ricochet Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 17, 2019 Author Share Posted November 17, 2019 SUNDAY, 17 NOV 2019 PLATE CURL: 8 x 6-8 L&R @ >11.25kg PLATE W-CURL: 8 x 6-8 L&R @ 7.5>6.25kg HS PAUSED CHEST PRESS: 4 x 5-6 @ 95kg SAUNA: 10min @ 90°C BAND FINGER EXTENSION: 500 L&R @ IM BLUE BMX CYCLING: ~3km Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 18, 2019 Author Share Posted November 18, 2019 (edited) MONDAY, 18 NOV 2019 MACH ISO-PAUSED HAMMER CURL: 5 x 5-6 @ 150# MACH ISO-PAUSED HAMMER CURL: 3 x 3-5 @ 165# H-GRIPPER: CoC#2 STRAP HOLD; ~15 L&R @ >7.5kg SAUNA: 13min @ 97°C BAND FINGER EXTENSION: 575 L&R @ IM RED BMX CYCLING: ~5km FYI: Currently, I am limiting my hand gripper strap holds to only 3 to 5-counts so as to save-up for my silver bullet timed holds. So I just aim for loading and volume on these. Edited November 18, 2019 by Ricochet Grammar. Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 19, 2019 Author Share Posted November 19, 2019 TUESDAY, 19 NOV 2019 BB FAT-GRIP DBL-OH DEADLIFT: 10 RP Singles @ 150kg CBL FAT-GRIP ROLL-HDL W-CURL: 50 L&R @ 120# BELT FOREARM PRONATION: 50 L&R @ 20kg SAUNA: 12min @ 91°C BAND FINGER EXTENSION: 625 L&R @ IM BLUE BMX CYCLING: ~3km BMX FREESTYLE: ~1hr Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 20, 2019 Author Share Posted November 20, 2019 (edited) WEDNESDAY, 20 NOV 2019 (BFR) CBL W-ROLLER: NO ECCENTRIC EXTENSION; 8 ↑ @ >200# CBL W-ROLLER: 5 ↑↓ @ 60>40# BB PAUSED DECLINE BENCH: 4 x 4-5 @ 110kg SAUNA: 12min @ 87°C BAND FINGER EXTENSION: 600 L&R @ IM RED BMX CYCLING: ~3km BMX FREESTYLE: ~1hr Edited November 23, 2019 by Ricochet Added: "BFR" for Blood Flow Restriction wraps worn for wrist roller. Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 21, 2019 Author Share Posted November 21, 2019 (edited) x Edited April 5, 2021 by Ricochet Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 22, 2019 Author Share Posted November 22, 2019 FRIDAY, 22 NOV 2019 BB LANDMINE W-CURL: 6 x 20-25 L&R @ 40kg BB LANDMINE W-CURL: 3 x 50 L&R @ 30kg DB REVERSE W-CURL: 6 x 20-25 L&R @ 20# BELT FOREARM PRONATION: 2 x 75+ L&R @ 15kg SAUNA: 12min @ 90°C BAND FINGER EXTENSION: 300 L&R @ IM RED Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 22, 2019 Share Posted November 22, 2019 18 hours ago, Ricochet said: THURSDAY, 21 NOV 2019 PLATE CURL: 6 x 8 L&R @ 25# H-GRIPPER: CoC#2 PARALLEL SET NO CLOSE; 50+ L&R H-GRIPPER: CoC#2 CLOSE; 10 L&R DB FAT-GRIP ZOTTMAN CURL: 6 x 10 L+R @ 25# SAUNA: 15min @ 86°C BAND FINGER EXTENSION: 600 L&R @ IM BLUE BMX CYCLING: ~5km Time for measurements... not as much growth as I wanted this phase . Will need to tweak my programming some to see if I can get the growth back up to a 1/2" every three (3) months again. 21 NOV 2019 = 82kg 12" Wrist: 6⅞" 21 AUG 2019 = 82kg 11¾" Wrist: 6¾" 21 MAY 2019 = 83kg 11¼" Wrist: 6¾" 21 MAR 2019 = 83kg 11" Wrist: 6½" 21 JAN 2019 = 84kg 10¾" Wrist: 6½ 21 AUG 2018 = 86kg 9¾" Wrist: 6¼" Thats awesome how your growth has increased so much depsite getting lighter in bodweight. Do you eat for weight loss? 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 22, 2019 Author Share Posted November 22, 2019 (edited) See below. Edited November 22, 2019 by Ricochet Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 22, 2019 Author Share Posted November 22, 2019 6 minutes ago, mcalpine1986 said: Thats awesome how your growth has increased so much depsite getting lighter in bodweight. Do you eat for weight loss? I only eat two meals a day after fasting for 18 or so hours (I.F. - Intermittent Fasting) which I have been doing for years. Only difference now is instead of two big meals only one meal is a big one. 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 22, 2019 Author Share Posted November 22, 2019 (edited) 27 minutes ago, Hopefully said: You feel amazing because of it right? I haven't done it myself but I have only heard great things about it, afaik it's been proven to be very healthy in contrast to popular belief. Yes, for sure! I naturally was doing it throughout my career (waiting ~12 hrs plus before eating my first meal) but after learning about Daily Intermittent Fasting and subsequently pushing that window out to 18 hours and beyond I really then did feel the difference... not digesting food all day long has really opened my eyes. I first started Daily Intermittent Fasting (back when I was mostly powerlifting) on 1 September 2012. I was at a bodyweight of ~95kg (209 lbs) and 9.5-10% BF. I was dared by a team mate I worked with to see if I could gain 10kg in six months without going over 13% BF but while IF'ing... in five months I hit ~105kg (231 lbs) with my BF only rising to ~12%. Edited November 22, 2019 by Ricochet Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 22, 2019 Share Posted November 22, 2019 54 minutes ago, Ricochet said: I only eat two meals a day after fasting for 18 or so hours (I.F. - Intermittent Fasting) which I have been doing for years. Only difference now is instead of two big meals only one meal is a big one. Thanks. I did 16/8 or 17/7 fasting for all of 2018. It was great and i lost 40lbs of fat and it was good in a lot of ways but i started to think my thyroid was getting affected in some way due to no carbs while fasting. Over time i started to have low body temperatures and feeling cold all the time until i ate and Once i started eating breakfast again that went away so its not for me but lots of people love it. Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 22, 2019 Author Share Posted November 22, 2019 (edited) 9 minutes ago, mcalpine1986 said: Thanks. I did 16/8 or 17/7 fasting for all of 2018. It was great and i lost 40lbs of fat and it was good in a lot of ways but i started to think my thyroid was getting affected in some way due to no carbs while fasting. Over time i started to have low body temperatures and feeling cold all the time until i ate and Once i started eating breakfast again that went away so its not for me but lots of people love it. Yeah, I took Dr. John Berardi's advice and kept the carbs in (actually increased them as I fell into one of his highly active categories) when doing IF. With the high temperatures; daily activity levels; and wearing body armour for 16 to 20 hours I would have died without the carbs! Edited November 22, 2019 by Ricochet Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 22, 2019 Author Share Posted November 22, 2019 6 minutes ago, Hopefully said: @RicochetI assume you are familiar with this but if not I find it interesting: https://www.bluezones.com/2018/10/fasting-for-health-and-longevity-nobel-prize-winning-research-on-cell-aging/ Sure have! Dr. Ohsumi and his longevity research was why I decided to lower my bodyweight a few years back. Though I was never ever obese or even overweight at any point in my life his research really convinced me to aim for a more lower and sustainable weight. My goal weight is 79-80kg @ 10% BF as I find when I hit single digits my strength suffers badly and I am prone to bronchitis. That was one of the major reasons why I stopped vertical running as my BF had dropped down to 7-7.5% and I was getting sick all the time... no good! Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 22, 2019 Share Posted November 22, 2019 41 minutes ago, Ricochet said: Yeah, I took Dr. John Berardi's advice and kept the carbs in (actually increased them as I fell into one of his highly active categories) when doing IF. With the high temperatures; daily activity levels; and wearing body armour for 16 to 20 hours I would have died without the carbs! I was still eating 300-400grams of carbs per day in my 7-8 hour eating window. But over time i suffered when fasting, where is live it gets very cold here and i just could not get warm until i ate. My body just seems to prefer a more steady food intake. I bet most people would do well on IF though. I did but the negatives outweighed the positives for me personally. Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 23, 2019 Author Share Posted November 23, 2019 SATURDAY, 23 NOV 2019 (BFR) PLATE-LOADED W-ROLLER; UNSUPT: 5 x 2 ↑↓ @ 5kg PLATE-LOADED W-ROLLER; UNSUPT: 5 x 2 ↑↓ @ 10kg MACH SEATED DIP (FULL ROM): 3 x 20 @ 300# BAND FINGER EXTENSION: 750 L&R @ IM BLUE 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 24, 2019 Author Share Posted November 24, 2019 SUNDAY, 24 NOV 2019 CBL ROPE ISO-PAUSE HAMMER CURL: 31 R-P 10s @ 85# H-GRIPPER: GEN300# CHOKED ~5-7mm; 8 L&R H-GRIPPER: CoC#2 CLOSE; 8 L&R SAUNA: 12min @ 98°C BAND FINGER EXTENSION: 1,000 L&R @ IM RED 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 25, 2019 Author Share Posted November 25, 2019 MONDAY, 25 NOV 2019 PLATE ISO-PAUSE TABLE CURL: 8 x 8 L&R @ 10kg>25# CBL FAT-GRIP ROLL-HDL W-CURL: 8 x 35 L&R @ >100# SAUNA: 13min @ 87°C BAND FINGER EXTENSION: 250 L&R @ IM YELLOW BAND FINGER EXTENSION: 500 L&R @ IM BLUE BAND FINGER EXTENSION: 250 L&R @ IM RED Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 26, 2019 Author Share Posted November 26, 2019 (edited) TUESDAY, 26 NOV 2019 (BFR) BB FAT-GRIP ONE-ARM W-CURL: 5 x 25 @ 30kg BB FAT-GRIP ONE-ARM W-CURL: 5 x 50 @ 25kg DB CHUCK SIPES W-CURL: 5 x 25 L&R @ 45# BB BTB W-CURL: 5 x 25 @ 40>60kg BB BOUNCE SQUAT (A2G <> 3/4): 5 x 25 @ >100kg SAUNA: 15min @ 97°C BAND FINGER EXTENSION: 3 x 150 L&R @ IM YELLOW For DUMBBELL CHUCK SIPES W-CURLS see here: Edited November 26, 2019 by Ricochet Forgot to indicate BFR Wraps Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 27, 2019 Author Share Posted November 27, 2019 (edited) WEDNESDAY, 27 NOV 2019 (BFR) H-GRIPPER: GEN150# 3-FINGER CLOSE; 5 x 5 L&R H-GRIPPER: GEN100# 2-FINGER CLOSE; 5 x 5 L&R EZ REVERSE CURL: 5 EMOM 30 @ 29.5kg BAND FINGER EXTENSION: 300 L&R @ IM BLUE HIGH KICK DRILL: ~50 L&R Edited November 27, 2019 by Ricochet Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 28, 2019 Author Share Posted November 28, 2019 THURSDAY, 28 NOV 2019 *** DAY OFF *** (6) My sixth 'day off' this year. Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 29, 2019 Author Share Posted November 29, 2019 FRIDAY, 29 NOV 2019 PLATE W-CURL: 10 x 5 L&R @ 7.5kg CBL FAT-GRIP ROLL-HDL W-CURL: 10 EMOM 45 (450) @ 200# HIGH KICK DRILL: 50+ L&R SAUNA: 10min @ 91°C BAND FINGER EXTENSION: 250 L&R @ IM RED Quote Link to comment Share on other sites More sharing options...
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