Ricochet Posted January 13, 2020 Author Share Posted January 13, 2020 FRIDAY, 10 JAN 2020 (BFR) FAT-GRIP INVERTED ROW: ~100 @ BW PLT REV TILTING CURL: 50+ @ 25#>15kg DB FAT-GRIP ZOTTMAN CURL: ~50 @ 20# SAUNA: ~8min @ 102°C BAND FINGER EXT: ~500 L&R @ IM YEL 26" BMX CRUISER: ~3.5km Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 13, 2020 Author Share Posted January 13, 2020 SATURDAY, 11 JAN 2020 (BFR) BB FAT-GRIP OVERHEAD PRESS > FINGER ROLL: 5 SUPERSETS; 10 + 10 @ 40 | 50 | 55 | 57.5 | 60kg PLT-LOADED BELT SUPINATION > PRONATION: 3 SUPERSETS; 25 + 25 L&R @ 5 | 10 | 15kg SAUNA: ~8min @ 98°C TRAD HARD THAI MASSAGE: ~1hr 26" BMX CRUISER: ~4km Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 13, 2020 Author Share Posted January 13, 2020 SUNDAY, 12 JAN 2020 BB FRONT RAISE: 50+ @ BAR>25kg PLT-LOADED BEHIND-THE-HEAD FAT W-ROLLER: THUMBLESS ON CONCENTRIC EXTENSION > THUMBS ON ECCENTRIC NEGATIVE FLEXION 10 SETS; ↑↓ @ 5kg BB REV W-CURL; HEAVY > LIGHT: HEAVY = FAST; CHEATING; TOP-HALF REPS > LIGHT = SLOW; PAUSED; FULL ROM REPS 5 SUPERSETS; MAX REPS @ 25.5kg + 15.5kg SAUNA: ~8min @ 106°C BAND FINGER EXT: ~100 L&R @ IM RED 26" BMX CRUISER: ~14.5m @ ~100m Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 13, 2020 Author Share Posted January 13, 2020 (edited) MONDAY, 13 JAN 2020 (BFR) BB FAT-GRIP KLOKOV PRESS: ~100 @ BAR>30kg DB FAT-GRIP W-CURL LIFT; HEAVY > LIGHT: HEAVY = FAST; CHEATING; TOP-HALF REPS > LIGHT = SLOW; PAUSED; FULL ROM REPS 6 SUPERSETS; MAX REPS L&R @ 120# + 75# SAUNA: ~8min @ 89°C 26" BMX CRUISER: ~7km Edited January 14, 2020 by Ricochet Added BFR Wraps Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 14, 2020 Author Share Posted January 14, 2020 TUESDAY, 14 JAN 2020 PLT REV TILTING CURL: ~200 @ 15kg DB FAT-GRIP REV W-CURL: ~200 L&R @ 15# SAUNA: ~8min @ 103°C BAND FINGER EXT: ~200 L&R @ IM RED SS URBAN 26" MTB: ~16km @ ~25m Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 15, 2020 Share Posted January 15, 2020 On 1/13/2020 at 3:27 PM, Ricochet said: 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 After seeing you do them, ive done a couple of workouts with sipes wrist curls. I forgot how good they were. I hadnt done any since i was a teenager and they made my forearm flexors very sore. Awesome. Would you day they are better with fat gripz? 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 15, 2020 Author Share Posted January 15, 2020 8 minutes ago, mcalpine1986 said: After seeing you do them, ive done a couple of workouts with sipes wrist curls. I forgot how good they were. I hadnt done any since i was a teenager and they made my forearm flexors very sore. Awesome. Would you day they are better with fat gripz? I alternate workouts with and without... larger ROM without Fat Gripz but more of a pump with maximum forearm muscle recruitment gained with Fat Gripz. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 15, 2020 Share Posted January 15, 2020 Ill give them a try with fat gripz next time i do them. Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 15, 2020 Author Share Posted January 15, 2020 WEDNESDAY, 15 JAN 2020 BB PUSH PRESS: ~50 @ 60kg H-GRIPPER: 25+ SINGLES L&R @ CoC #2 BB LANDMINE W-CURL; HEAVY > LIGHT: HEAVY = FAST; CHEATING; TOP-HALF REPS > LIGHT = SLOW; PAUSED; FULL ROM REPS 6 SUPERSETS; MAX REPS L&R @ 50-55# + 30-35# SAUNA: ~8min @ 106°C TRAD HARD THAI MASSAGE: ~1hr 26" SS URBAN MTB: ~4km Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 16, 2020 Author Share Posted January 16, 2020 THURSDAY, 16 JAN 2020 PLT FAT W-ROLLER; EXT: 25 ↑ @ 5kg BB FAT-GRIP REV W-CURL: ~300 @ 23-28kg SAUNA: ~8min @ 104°C BAND FINGER EXT: ~300 L&R @ IM RED 26" SS URBAN MTB: ~16km @ ~25m Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 18, 2020 Author Share Posted January 18, 2020 SATURDAY, 18 JAN 2020 CBL REV CURL + W-CURL: ~100 @ 40# PLT-LOADED BELT PRONATION: ~100 L&R @ 25# DB REV W-CURL: ~250 L&R @ 20# SAUNA: ~8min @ 103°C BAND FINGER EXT: ~400 L&R @ IM RED 26" SS URBAN MTB: ~3.5km Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 19, 2020 Author Share Posted January 19, 2020 SUNDAY, 19 JAN 2020 CBL FAT-ROLL-HDL GOOSENECK W-CURL > CBL FAT W-ROLLER; FLEXION: 5 SUPERSETS; MAX REPS @ 80# FAT W-ROLLER 'TWO-MAN WAR': 5 SETS; 5 - 0 SAUNA: ~8min @ 102°C 26" RIGID SS: ~15.5km @ ~75m Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 20, 2020 Author Share Posted January 20, 2020 MONDAY, 20 JAN 2020 CBL FAT W-ROLLER; EXTENSION: 15 ↑ @ 200# DB WIDE PINCH HOLD: 15 L&R @ 25# SAUNA: ~8min @ 101°C BAND FINGER EXTENSION: ~500 L&R @ IM RED SS URBAN ASSAULT BIKE: ~3.5km Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 21, 2020 Author Share Posted January 21, 2020 TUESDAY, 21 JAN 2020 IM SILVER BULLET: 10 L&R; 25>41s @ CoC#2 BB W-CURL: 175+ @ 73>93kg SAUNA: ~8min @ 99°C SS URBAN ASSAULT BIKE: ~12km @ ~85m Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 22, 2020 Author Share Posted January 22, 2020 WEDNESDAY, 22 JAN 2020 DB FAT-GRIP ZOTTMAN CURL: ~100 @ 20# DB FAT-GRIP REV W-CURL: ~175 L&R @ 25>15# SAUNA: ~8min @ 90°C BAND FINGER EXT: ~600 L&R @ IM RED SS URBAN ASSAULT BIKE: ~3.5km Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 23, 2020 Author Share Posted January 23, 2020 (edited) Dragged myself to another gym that has a 3" Thick Bar to only find that some 'yahoo' had broken it! Apparently, some clown had loaded it with well over 220kg in skinny calibrated metal powerlifting plates (failing to heed the "180 KG MAX LOADING" and "BUMPER PLATES ONLY" warnings printed all over the bar in neon yellow) and then proceeded to drop it repeatedly on a power rack until it broke (again failing to read the third and last warning that clearly stated: "FROM FLOOR ONLY"). I just don't get people... stupid. I was royally pissed to say the least as the 2" Fat Bars in this gym are covered with a Teflon-like substance that is slipperier than the pan I cook eggs on at home! Chalk proves little use on 'em. THURSDAY, 23 JAN 2020 (BFR) 2" AXLE BAR DEADLIFT: TWO-ARM TRIPLES; ~30 @ 55>100 TWO-ARM SINGLES; ~10 @ 105>125kg ONE-ARM SINGLES; ~15 L&R @ 60kg 2" AXLE BAR (FREE ROLLING ON TOP OF POWER RACK) DEAD HANG: 10 x 30s DB W-CURL LIFT: ~30 L&R@ 60>45kg BB W-CURL: 100+ @ 60kg SS URBAN ASSAULT BIKE: ~8km @ ~110m Edited February 3, 2020 by Ricochet Added BFR Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 24, 2020 Author Share Posted January 24, 2020 FRIDAY, 24 JAN 2020 PLT REV TILTING CURL: 150+ @ 10kg BB REV W-CURL: 150+ @ >30.5kg SAUNA: ~8min @ 106°C BAND FINGER EXT: ~700 L&R @ IM RED SS URBAN ASSAULT BIKE: ~3.5km Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 25, 2020 Author Share Posted January 25, 2020 SATURDAY, 25 JAN 2020 H-GRIPPER STRAP HOLD: CoC#2; >8.25kg CBL FAT-ROLL-HDL W-CURL ROW: ∞ L&R @ >100# DB FAT-GRIP SIPES W-CURL: ∞ L&R @ >65# SAUNA: ~8min @ 105°C SS URBAN ASSAULT BIKE: ~11.5km @ ~120m Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 26, 2020 Author Share Posted January 26, 2020 SUNDAY, 26 JAN 2020 SHORT BAR DEVIATION: ∞ L&R @ >7kg DB REV W-CURL: ∞ L&R @ >35# SAUNA: ~8min @ 105°C BAND FINGER EXT: ∞ L&R @ IM RED SS URBAN ASSAULT BIKE: ~10km @ ~35m ∞ = 50+ total reps depending on the exercise and loading; could be as high as 1K total reps. Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 27, 2020 Share Posted January 27, 2020 On 1/23/2020 at 6:25 AM, Ricochet said: Dragged myself to another gym that has a 3" Thick Bar to only find that some 'yahoo' had broken it! Apparently, some clown had loaded it with well over 220kg in skinny calibrated metal powerlifting plates (failing to heed the "180 KG MAX LOADING" and "BUMPER PLATES ONLY" warnings printed all over the bar in neon yellow) and then proceeded to drop it repeatedly on a power rack until it broke (again failing to read the third and last warning that clearly stated: "FROM FLOOR ONLY"). I just don't get people... stupid. I was royally pissed to say the least as the 2" Fat Bars in this gym are covered with a Teflon-like substance that is slipperier than the pan I cook eggs on at home! Chalk proves little use on 'em. THURSDAY, 23 JAN 2020 2" AXLE BAR DEADLIFT: TWO-ARM TRIPLES; ~30 @ 55>100 TWO-ARM SINGLES; ~10 @ 105>125kg ONE-ARM SINGLES; ~15 L&R @ 60kg 2" AXLE BAR (FREE ROLLING ON TOP OF POWER RACK) DEAD HANG: 10 x 30s DB W-CURL LIFT: ~30 L&R@ 60>45kg BB W-CURL: 100+ @ 60kg SS URBAN ASSAULT BIKE: ~8km @ ~110m There is nothing worse than people who have no respect for the equipment in gyms. I hope they gym banned the idiot at the least or made him pay for it? 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 27, 2020 Author Share Posted January 27, 2020 (edited) MONDAY, 27 JAN 2020 (BFR) BB FAT-GRIP W-CURL LIFT: L&R; >70kg BB W-CURL: ∞; >93kg SAUNA: ~8min @ 106°C SS URBAN ASSAULT BIKE: ~12.5km @ ~150m Edited February 3, 2020 by Ricochet Added BFR Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 28, 2020 Author Share Posted January 28, 2020 TUESDAY, 28 JAN 2020 EZ REV CURL: ∞; >44.5kg DB WIDE PINCH HOLD: L&R; >30# (36#) SAUNA: ~8min @ 106°C BAND FINGER EXT: ∞ L&R; IM RED SS URBAN ASSAULT BIKE: ~5km Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 29, 2020 Author Share Posted January 29, 2020 WEDNESDAY, 29 JAN 2020 CBL FAT-ROLL-HDL GOOSENECK W-CURL; L&R > BB (FREE ROLL) FAT-GRIP DEAD HANG: 10 SUPERSETS; MAX REPS @ >140# + 25s DB FAT-GRIP SIPES W-CURL: ∞ L&R @ 75-85# SAUNA: ~8min @ 105°C SS URBAN ASSAULT BIKE: ~12.5km @ ~175m Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 30, 2020 Author Share Posted January 30, 2020 (edited) THURSDAY, 30 JAN 2020 (BFR) CBL ROPE HAMMER CURL: ∞; >200# PLT-LOADED BELT PRONATION: ∞; >20kg BB REV W-CURL: ∞; >38kg SAUNA: ~8min @ 94°C BAND FINGER EXT: ∞ L&R; IM RED SS URBAN ASSAULT BIKE: ~10.5km @ ~110m Edited February 3, 2020 by Ricochet Added BFR Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 31, 2020 Author Share Posted January 31, 2020 FRIDAY, 31 JAN 2020 CBL FAT W-ROLLER; FLEXION: 10 ↑ @ 50# FAT W-ROLLER 'TWO-MAN WAR': 5 SETS; 5 - 0 BB FAT-GRIP W-CURL: ∞; >93kg SAUNA: ~8min @ 105°C SS URBAN ASSAULT BIKE: ~12.5km @ ~150m Quote Link to comment Share on other sites More sharing options...
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