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Popeye! A Training Log


Ricochet

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FRIDAY, 20 DEC 2019
DB FAT-GRIP ZOTTMAN CURL:
10 x 8-10 L+R @ 30#
PLT BELT PRONATION: 5 x 50 L&R @ 10kg
SAUNA: 15min @ 85°C
BND FGR-EXTENSION: 100 L&R @ IM RED

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SATURDAY, 21 DEC 2019  (BFR)
CBL FAT-GRP ROLL-HDL LOW-ROW W-CRL >
FAT-BAR DEAD-HANG HOLD SUPERSET:

10 Sets of 30 Reps @ 200# + 30s Timed Hold
PLT BELT PRONATION: 1 x 100+ L&R @ 5kg
SAUNA: 13min @ 87°C
BND FGR-EXTENSION: 3 x 100 L&R @ IM YEL

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SUNDAY, 22 DEC 2019
SB REV SPIDER CRL:
5 x 10 @ 23kg
DB REV W-CRL: 5 x 30 L&R @ 20#
CBL RPE HAMMER CRL: 5 x 30 @ 50#
SAUNA: 12min @ 95°C
BND FGR-EXTENSION: 300 L&R @ IM RED

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MONDAY, 23 DEC 2019  (BFR)
BB FAT-GRP FGR ROLL:
10 x 30 L&R @ 32.5kg
EZ SPIDER CURL: 5 x 8 @ 32kg
SAUNA: 12min @ 89°C
BND FGR-EXTENSION: 250 L&R @ IM RED
BMX: ~5km; ~1hr Freestyle

Edited by Ricochet
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TUESDAY, 24 DEC 2019
BB FGR ROLL EXTENSION:
6 x 10 @ 42.5kg
DB REV W-CRL: 5 x 50 L&R @ 15#
PLT BELT PRONATION: 3 x 50 L&R @ 25#
SAUNA: 17min @ 90°C
BND FGR-EXTENSION: 250 L&R @ IM RED
BMX: ~12.5km; ~75m V-Gain; ~30min Freestyle

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WEDNESDAY, 25 DEC 2019
BB FAT-GRP DBL-OH LIFT:
5 x 3 @ 135kg
BB LANDMINE W-CRL: 3 x 10+ L&R @ 40-45kg
DB FAT-GRIP LIFT + W-CRL: 10 x 5+ L&R @ 85#
SAUNA: 6min @ 91°C
BND FGR-EXTENSION: 3 x 100 L&R @ IM YEL
BMX: ~7km; ~45min Freestyle

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THURSDAY, 26 DEC 2019  (BFR)
EZ-BAR (EZ) TEXAS REV CRL:
5 x 12 @ 27kg
SHORT BARBELL (SB) FAT-GRP REV W-CRL: 5 x 50 @ 18kg
MACH KNEELING LEG-CRL: 3 x 30 L&R @ 5kg
SAUNA: 13min @ 95°C
BND FGR-EXTENSION: 100 L&R @ IM RED
BMX: ~11km; ~100m Total V-Gain

Edited by Ricochet
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FRIDAY, 27 DEC 2019
CBL W-ROLLER > FAT-BAR DEAD-HANG:

8 Supersets: ↑ Flexion Only @ 60# + 30s Hold
SB HI-BCH W-CRL: 3 x 50 @ 28kg
SAUNA: 8min @ 99°C
BND FGR-EXTENSION: 200 L&R @ IM RED
BMX: ~9.5km

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SATURDAY, 28 DEC 2019  (BFR)
PLT REV PINCH CRL:
~50 @ 25kg
CBL RPE HAM CRL (BANA 2:1): ~25 L&R @ 100#
DB FAT-GRP REV W-CRL: ~200 L&R @ 15#
SAUNA: 8min @ 96°C
BND FGR-EXTENSION: 300 L&R @ IM RED
BMX: ~12km; ~90m Total V-Gain

Edited by Ricochet
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SUNDAY, 29 DEC 2019  (BFR)
BB FAT-GRP MIXED OHP:
~100 @ 35>42.5kg
CBL FAT-GRP ROL-HDL W-CRL: ~225 @ 120#
SAUNA: 8min @ 104°C
BND FGR-EXTENSION: 400 L&R @ IM RED
BMX: ~11.5km; ~100m Total V-Gain

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MONDAY, 30 DEC 2019
CBL W-RLR EXT > DB FAT-GRP REV W-CRL:

12 S-SETS; 10 L&R ↑ @ 140# + 10 L&R @ 20#
BB FAT-GRP FGR-ROL EXT: ~150 L&R @ >27.5kg
BB W-ROL EXT: ~60s @ 25kg
SAUNA: 8min @ 103°C
BND FGR EXT: 500 L&R @ IM RED
BMX: ~8.5km; ~60m Total V-Gain

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TUESDAY, 31 DEC 2019
BB FAT-GRIP BTB W-CURL >
FAT-BAR DEAD-HANG HOLD:

10 SUPERSETS @ 30kg + 30s
DB FAT-GRIP W-CURL: ~75 L&R @ >50#
SAUNA: ~8min @ 101°C
BND FINGER EXT: ~600 L&R @ IM RED
BMX aka URBAN SS MTB: ~11.5km @ ~60m

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WEDNESDAY, 1 JAN 2020
IM SILVER BULLET:
>46s @ >CoC#2
DB LOW-INCLINE B-PRESS: ~30 @ >100#
SAUNA: ~8min @ 100°C
BND FINGER EXT: ~700 L&R @ IM RED
BMX aka URBAN SS MTB: ~3.5km

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THURSDAY, 2 JAN 2020
BB FAT-GRIP MIXED OHP:
~100 @ 40kg
DB FAT-GRIP SIPES W-CURL: ~100 L&R @ 55#
CBL FAT-ROLL-HDL W-CURL: ~100 @ 200#
BAND FINGER EXT: ~1,000 L&R @ IM YEL
URBAN SS MTB (26" BMX): ~10km @ ~100m

Edited by Ricochet
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FRIDAY, 3 JAN 2020
BB STAND REV W-CURL:
~100 @ 40kg
DB FAT-GRIP REV W-CURL: ~100 L&R @ 20>15#
BB HI-BENCH REV W-CURL: ~200 @ 20.5>18kg
MACH KNEEL LEG CURL: ~75 L&R @ 5>15kg
SAUNA: ~8min @ 105°C
BAND FINGER EXT: ~150 L&R @ IM RED
26" BMX CRUISER: ~5km

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SATURDAY, 4 JAN 2020
DB FAT-GRIP MIXED OHP:
~50 @ 50#
BB FAT-GRIP HI-BENCH W-CURL: ~300 @ >63kg
SAUNA: ~8min @ 99°C
BAND FINGER EXT: ~200 L&R @ IM RED
26" BMX CRUISER: ~10km @ ~100m

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SUNDAY. 5 JAN 2020  (BFR)
BB FAT-GRIP PAUSED B-PRESS:
13 @ 80kg
CBL FAT-ROLL-HDL GOOSENECK W-CURL >
DB FAT-GRIP REV W-CURL:

12 SUPERSETS; MAX @ 140# + 20#
SAUNA: ~8min @ 98°C
BAND FINGER EXT: ~100 L&R @ IM RED
26" BMX CRUISER: ~5km

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On 1/4/2020 at 3:52 PM, Ricochet said:

SATURDAY, 4 JAN 2020
DB FAT-GRIP MIXED OHP:
~50 @ 50#
BB FAT-GRIP HI-BENCH W-CURL: ~300 @ >63kg
SAUNA: ~8min @ 99°C
BAND FINGER EXT: ~200 L&R @ IM RED
26" BMX CRUISER: ~10km @ ~100m

Is that 300 reps with the bb fat grip hi bench wrist curl?

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1 hour ago, mcalpine1986 said:

Is that 300 reps with the bb fat grip hi bench wrist curl?

Yes, ~300 reps completed in just under eight minutes.

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1 hour ago, Ricochet said:

Yes, ~300 reps completed in just under eight minutes.

Very good. I bet you got a hell of a forearm pump off that.

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MONDAY, 6 JAN 2020
H-GRIPPER STRAP HOLD:
CoC#2; 20+ @ >7.5kg
PLT BELT PRONATION: 300+ L&R @ 5kg
SAUNA: ~8min @ 103°C
BAND FINGER EXT: ~300 L&R @ IM RED
26" BMX CRUISER: ~9km @ ~60m

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TUESDAY, 7 JAN 2020
BB FAT-GRIP LIFT:
~35 L&R @ 65-75kg
DB FAT-GRIP LOW-INCLINE PRESS: 30+ @ 80#
SAUNA: ~8min @ 98°C
BAND FINGER EXT: ~400 L&R @ IM RED
26" BMX CRUISER: ~6km

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WEDNESDAY, 8 JAN 2020
EZ REV SPIDER CURL:
50+ @ 24.5kg
DB HI-BENCH REV W-CURL: ~200 L&R @ 25-30#
SAUNA: ~8min @ 106°C
BAND FINGER EXT: ~500 L&R @ IM RED
26" BMX CRUISER: ~4km

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THURSDAY, 9 JAN 2020  (BFR)
CBL FAT W-ROLLER; FLEX:
15+ ↑ @ 140>80# 
DB FAT-GRIP SIPES W-CURL: ~75 L&R @ 60>80#
SAUNA: ~8min @ 103°C
26" BMX CRUISER: ~3.5km

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