mcalpine1986 Posted November 29, 2019 Share Posted November 29, 2019 1 hour ago, Ricochet said: 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 Plate wrist curls are a great movement. Have you ever tried behind the back plate wrist curls? Just like behind the back wrist curls but with a plate instead of a barbell. 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 29, 2019 Author Share Posted November 29, 2019 4 hours ago, mcalpine1986 said: Plate wrist curls are a great movement. Have you ever tried behind the back plate wrist curls? Just like behind the back wrist curls but with a plate instead of a barbell. Yes, they are on the menu come mid-DECEMBER. Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 29, 2019 Share Posted November 29, 2019 Good stuff. You must plan way ahead with your workouts. Its good to see someone so motivated with their training. 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 30, 2019 Author Share Posted November 30, 2019 (edited) SATURDAY, 30 NOV 2019 (BFR) CBL ROPE SEATED HAMMER CURL: 5 EMOM 40 @ 60# LADDER PUSH-UPS: 42 LOW | 26 MID | 32 HIGH (STRICT FULL ROM) SAUNA: 15min @ 84°C BAND FINGER EXTENSION: 5 x 100 L&R @ IM YELLOW HIGH KICK DRILL: 50+ L&R (6' Plus) Ladder Push-Ups: Edited November 30, 2019 by Ricochet Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 1, 2019 Author Share Posted December 1, 2019 SUNDAY, 1 DEC 2019 BB FAT-GRIP STANDING W-CURL: 10 x 10 L&R @ 40kg BB FAT-GRIP STANDING W-CURL: 40+ L&R @ 30kg PLATE CURL: 10 x 10 L&R @ 25# SAUNA: 12min @ 90°C BAND FINGER EXTENSION: 500 L&R @ IM RED Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 2, 2019 Author Share Posted December 2, 2019 MONDAY, 2 DEC 2019 (BFR) SB REVERSE SPIDER CURL: 5 EMOM 20 @ 20.5kg CABLE REVERSE W-CURL: 8 x 25 @ 40# BB LOW BOX SQUAT: 3>1 @ BAR>160kg SAUNA: 15min @ 103°C BAND FINGER EXTENSION: 500 L&R @ IM RED BMX CYCLING: ~7.5km BMX FREESTYLE: ~1hr Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 3, 2019 Author Share Posted December 3, 2019 TUESDAY, 3 DEC 2019 BARBELL LOW-BAR LOW-BOX SQUAT (~10" Box): 10 Sets x 3>1 Reps @ BAR>140kg BB FAT-GRIP LOW-BENCH W-CURL: 6 x 50 @ 40>60kg SAUNA: 12min @ 81°C BAND FINGER EXTENSION: 500 L&R @ IM RED BMX CYCLING: ~3km TRADITIONAL THAI HARD MASSAGE: ONE-HOUR BMX FREESTYLE: ~1hr Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 4, 2019 Author Share Posted December 4, 2019 WEDNESDAY, 4 DEC 2019 BB LOW BOX SQUAT: 5 x 2 @ 120kg SB FAT-GRIP LOW BENCH REV. W-CURL: 6 x 20 @ 23kg SB LOW BENCH REV. W-CURL: 8 x 25-35 @ 23kg SAUNA: 15min @ 86°C BAND FINGER EXTENSION: 3 x 100 L&R @ IM YELLOW BMX CYCLING: ~10km BMX HILL REPEATS: 2 x 250m @ 22m Gain (~5° / ~9%) BMX FREESTYLE: ~1+hr Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 5, 2019 Author Share Posted December 5, 2019 THURSDAY, 5 DEC 2019 CBL FAT-GRIP ROLL-HDL W-CURL: 10 EMOM 40 @ 140# PLATE PRESS PYRAMID: 2 Sets x 20 @ 25 > 1.25 > 25kg SAUNA: 12min @ 99°C BAND FINGER EXTENSION: 200 L&R @ IM RED BMX CYCLING: ~10km BMX HILL REPEATS: 3.5 x 250m @ 22m (~5° / ~9%) BMX FREESTYLE: ~1hr A single set of Plate Press Pyramid consists of 20 rapid reps performed with each plate from 25 kg down to 1.25 kg then back-up again to 25 kg with no rest in between plates (besides the time required to quickly change the plate). Ensure that each and every rep is completed with Full ROM (fully pulling the plate flat down onto the chest then pressing out to full lockout/arm extension). 20 Reps @ 25 kg; Change the plate; no rest 20 Reps @ 20 kg; Change the plate; no rest 20 Reps @ 15 kg; Change the plate; no rest 20 Reps @ 10 kg; Change the plate; no rest 20 Reps @ 5 kg; Change the plate; no rest 20 Reps @ 2.5 kg; Change the plate; no rest 20 Reps @ 1.25 kg; Change the plate; no rest 20 Reps @ 2.5 kg; Change the plate; no rest 20 Reps @ 5 kg; Change the plate; no rest 20 Reps @ 10 kg; Change the plate; no rest 20 Reps @ 15 kg; Change the plate; no rest 20 Reps @ 20 kg; Change the plate; no rest 20 Reps @ 25 kg; Pyramid Set completed Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 6, 2019 Author Share Posted December 6, 2019 FRIDAY, 6 DEC 2019 (BFR) BB LANDMINE ONE-ARM ARC PRESS: 5 x 12-15 @ 30kg BAND ROTATION: 6 x 25 L&R @ EFS Monster BAND DEVIATION: 6 x 25 L&R @ EFS Monster CABLE PEC UPPERCUT: 3 x 12-15 L&R @ 30# SAUNA: 15min @ 92°C BAND FINGER EXTENSION: 200 L&R @ IM RED BAND FINGER EXTENSION: 100 L&R @ IM YELLOW BMX CYCLING: ~10km BMX HILL REPEATS: 2.5 x 250m @ 22m (~5° / ~9%) BMX FREESTYLE: ~1hr Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 7, 2019 Author Share Posted December 7, 2019 SATURDAY, 7 DEC 2019 BB ONE-ARM LOW BENCH W-CURL: 10 x 6-8 L&R @ >40kg PLATE ISO-PAUSE TABLE CURL: 3 x 6-8 L&R @ 10kg>25# EZ REVERSE CURL: 8 x 6-8 @ 32.5kg SAUNA: 15min @ 85°C BAND FINGER EXTENSION: 300 L&R @ IM YELLOW BMX CYCLING: ~10km BMX HILL REPEATS: 2.5 x 250m @ 22m (~5° / ~9%) BMX FREESTYLE: ~1hr Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 8, 2019 Author Share Posted December 8, 2019 SUNDAY, 8 DEC 2019 PLT W-ROLLER: 10 x 2 ↑↓ @ 10kg CBL W-ROLLER; EXT: 10 ↑ @ 200# SAUNA: 13min @ 87°C BND FINGER EXT: 300 L&R @ IM RED BMX CYCLE: ~4km BMX FREESTYLE: ~30min TRAD THAI HARD MASSAGE: ~1hr Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 9, 2019 Author Share Posted December 9, 2019 MONDAY, 9 DEC 2019 SILVER BULLET: 10 L&R (>51s) @ IM CoC#2 BB FAT-GRIP BTB W-CURL: 10 x 10 @ 60kg PLT W-CURL: 10 x 10 L&R @ 7.5kg SAUNA: 10min @ 92°C BND FINGER EXT: 150 L&R @ IM RED BMX: ~12km; ~100m V-Gain; ~1hr Freestyle Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 10, 2019 Author Share Posted December 10, 2019 TUESDAY, 10 DEC 2019 (BFR) CBL REV CURL > DB REV W-CURL: 6 Non-Stop Rounds; 30 Reps Each SAUNA: 10min @ 90°C BND FINGER EXT: 100 L&R @ IM YELLOW BMX: ~4km; ~1hr Freestyle 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 11, 2019 Author Share Posted December 11, 2019 WEDNESDAY, 11 DEC 2019 (BFR) CBL W-ROLLER; FLEXION: 10 ↑ @ 140# CBL FAT-GRIP ROLL-HDL W-CURL: 5 x 25 @ 120# SAUNA: 14min @ 94°C BND FINGER EXT: 200 L&R @ IM RED BMX: ~16km; ~125m V-Gain; ~30min Freestyle Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 12, 2019 Author Share Posted December 12, 2019 THURSDAY, 12 DEC 2019 CBL W-ROLLER; EXTENSION: 10 ↑ @ 140# SBB REV W-CURL: 10 x 20-30 @ 23kg SAUNA: 12min @ 106°C BND FNGR-EXTENSION: 5 x 100 L&R @ IM YELLOW BMX: ~13.5km; ~105m Vertical Gain 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 13, 2019 Author Share Posted December 13, 2019 FRIDAY, 13 DEC 2019 BB FAT-GRP STD W-CURL: 10 x 50 L&R @ 30kg PLT BLT FA-PRONATION: 10 x 25 L&R @ 15kg SAUNA: 10min @ 101°C BND FNGR-EXTENSION: 150 L&R @ IM RED BMX: ~8km; ~1.5hr Freestyle Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 14, 2019 Author Share Posted December 14, 2019 SATURDAY, 14 DEC 2019 BB LD-BND W-ROLLER: 30min ↑↓ @ 10kg PLT BTB W-CURL: 5 x 10 @ 7.5>12.5kg DB NO THUMB CHINESE ROW: 10 L&R @ 135# BB A2G PSE SQUAT: 30s @ 80kg SAUNA: 13min @ 88°C BND FNGR-EXTENSION: 100 L&R @ IM RED BMX: ~3.5km TRAD HARD THAI MASSAGE: ~1hr Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted December 14, 2019 Share Posted December 14, 2019 Killer saunas 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 15, 2019 Author Share Posted December 15, 2019 19 hours ago, Fist of Fury said: Killer saunas I swear by 'em for recovery! Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 15, 2019 Author Share Posted December 15, 2019 (edited) SUNDAY, 15 DEC 2019 BB FAT-GRP FGR ROLL + FAT-BAR DEAD HANG: 6 x 1min Non-Stop Reps @ 30kg + Hold @ 30s MACH DIP (BANA 2:1): 4 x 8-10 L&R @ 150>180# MACH DIP: After Last Set (Above) Performed 25 Non-Stop Reps @ 300# BND FGR EXTENSION: 300 L&R @ IM RED BMX: ~13km; ~75m V-Gain; ~45min Freestyle Machine Dips (BANA 2:1) performed as follows: Edited December 15, 2019 by Ricochet Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 16, 2019 Author Share Posted December 16, 2019 MONDAY, 16 DEC 2019 H-GRIPPER: GEN100#; 100 L&R H-GRIPPER: GEN150#; 100 L&R CBL REV CURL: 6 x ~20 @ 60>100# CBL REV W-CURL: 6 x ~30 @ 20>30# DB REV W-CURL: 6 x 50 L&R @ 5>15>5# SAUNA: 15min @ 87°C BND FGR EXTENSION: 400 L&R @ IM RED BMX: ~12km; ~140m V-Gain Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 17, 2019 Author Share Posted December 17, 2019 TUESDAY, 17 DEC 2019 BB FAT-GRP DBL-OH LIFT: 10 x 2-3 @ 100>130kg BB LANDMINE W-CURL: 6 x 30+ L&R @ 33.75kg PLT W-CURL: 5 x 10+ L&R @ 7.5kg SAUNA: 12min @ 95°C BND FGR EXTENSION: 3 x 100 L&R @ IM YEL BMX: ~7.5km; ~1hr Freestyle Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 18, 2019 Author Share Posted December 18, 2019 WEDNESDAY, 18 DEC 2019 CBL W-ROLLER; EXTENSION: 10 ↑ @ 120# CBL FAT-GRP ROL-HDL REV W-CRL: 5 x 25 L&R @ 60# EZ REV W-CRL: 5 x 15+ @ 22kg SAUNA: 10min @ 89°C BMX: ~5km Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 19, 2019 Author Share Posted December 19, 2019 THURSDAY, 19 DEC 2019 WRIST CURL SUPERSET: CBL FAT-GRP ROL-HDL + DB FAT-GRP 10 Sets of 15 L&R @ 120# + 15 L&R @ 60# SAUNA: 20min @ 84°C BND FGR-EXTENSION: 200 L&R @ IM RED TRAD HARD THAI MASSAGE: ~1hr Quote Link to comment Share on other sites More sharing options...
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