Ricochet Posted March 26, 2020 Author Share Posted March 26, 2020 (edited) THURSDAY, 26 MAR 2020 SELOUYANOV ST TRAINING; #-D1-LIGHT FAT ROLLING-HANDLE BAND WRIST-CURLS (ROW) 3 SETS x ~50s w/ 10min RESTS ACTIVE REST: ∞ HAMMER LEVERS U/R-DEVIATION ∞ HAMMER LEVERS PRO/SUPINATION ∞ HAND GRIPPERS SS JUMP BIKE: ~7km @ ~120m Edited March 30, 2020 by Ricochet Updated Exercise Numbering Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 27, 2020 Author Share Posted March 27, 2020 (edited) FRIDAY, 27 MAR 2020 SELOUYANOV ST TRAINING; #-C-LIGHT LOADED BELT FINGER PINCHES 3 SETS x ~40-60s @ 2kg w/ 10min RESTS ACTIVE REST: ∞ SPHINX / TIGER PUSH-UPS ∞ LEDGE THUMBLESS CHIN/PULL-UPS SS JUMP BIKE: ~12.5km @ ~105m Edited March 29, 2020 by Ricochet Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 28, 2020 Author Share Posted March 28, 2020 (edited) SATURDAY, 28 MAR 2020 SELOUYANOV ST TRAINING; #-D1-HEAVY FAT ROLLING-HANDLE BAND WRIST-CURLS (ROW) 9 SETS x ~50-60s w/ ~10min RESTS ACTIVE REST: ∞ HAMMER LEVERS; U/R-DEVIATION ∞ HAMMER LEVERS; PRO/SUPI-NATION BAND FINGER EXT: ∞ IM YELLOW TRAD HARD THAI MASSAGE: ~1hr FYI: On the Band Fat Rolling-Handle Wrist-Curls (via Seated/Low Rowing) in fifty (50) seconds I perform anywhere from 100 to 125 wrist pumps... and what a pump it is! Edited March 30, 2020 by Ricochet Updated Exercise Numbering Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 29, 2020 Author Share Posted March 29, 2020 (edited) SUNDAY, 29 MAR 2020 SELOUYANOV ST TRAINING; #-E1-LIGHT LOADED FAT W-ROLLER; EXTENSION 3 SETS x ~50-60s ↑ w/ ~10min RESTS ACTIVE REST: ∞ FAT-BAR THUMBLESS REV CURLS ∞ LEDGE THUMBLESS CHIN/PULL-UPS SS JUMP BIKE: ~8km @ ~145m Edited March 30, 2020 by Ricochet Updated Exercise Numbering Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 29, 2020 Share Posted March 29, 2020 19 hours ago, Ricochet said: SATURDAY, 28 MAR 2020 SELOUYANOV ST TRAINING; #-DI-HEAVY FAT ROLLING-HANDLE BAND WRIST-CURLS (ROW) 9 SETS x ~50-60s w/ ~10min RESTS ACTIVE REST: ∞ HAMMER LEVERS; U/R-DEVIATION ∞ HAMMER LEVERS; PRO/SUPI-NATION BAND FINGER EXT: ∞ IM YELLOW TRAD HARD THAI MASSAGE: ~1hr FYI: On the Band Fat Rolling-Handle Wrist-Curls (via Seated/Low Rowing) in fifty (50) seconds I perform anywhere from 100 to 125 wrist pumps... and what a pump it is! 100plus reps! I can imagine the burn would be immense, great stuff. 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 30, 2020 Author Share Posted March 30, 2020 (edited) MONDAY, 30 MAR 2020 SELOUYANOV ST TRAINING; #-D2-HEAVY FAT ROLLING-HANDLE BAND W-CURLS (PULL) 7 SETS x ~55-60s w/ ~5-10min RESTS ACTIVE REST: ∞ LOADED BELT PRONATION SS JUMP BIKE: ~6.5km @ ~110m (~50 A2G SQUATS @ ~50kg > ~1km @ ~85m) Edited April 1, 2020 by Ricochet Updated Exercise Numbering Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 31, 2020 Author Share Posted March 31, 2020 (edited) TUESDAY, 31 MAR 2020 SELOUYANOV ST TRAINING; #-F1-LIGHT LEDGE THUMBLESS DEAD-HANGS (PULL-UP) 3 SETS x ~50-55s w/ ~10min RESTS ACTIVE REST ∞ HAND GRIPPERS ∞ TABLE WRIST STRETCHES (FLEX & EXT) SS JUMP BIKE: ~9km @ ~75m Edited April 1, 2020 by Ricochet Quote Link to comment Share on other sites More sharing options...
Ricochet Posted April 1, 2020 Author Share Posted April 1, 2020 (edited) WEDNESDAY, 1 APR 2020 SELOUYANOV ST TRAINING; #-E1-HEAVY LOADED FAT W-ROLLER; EXTENSION 9 SETS x ~55-60s ↑ w/ ~10min RESTS ACTIVE REST ∞ SPHINX PUSH-UPS SS JUMP BIKE: ~13km @ ~230m Edited April 1, 2020 by Ricochet Quote Link to comment Share on other sites More sharing options...
Ricochet Posted April 2, 2020 Author Share Posted April 2, 2020 THURSDAY, 2 APR 2020 SELOUYANOV ST TRAINING; #-D2-LIGHT FAT ROLLING-HANDLE BAND W-CURLS (PULL) 3 SETS x ~55-60s w/ ~10min RESTS ACTIVE REST ∞ HAMMER LEVERS; U/R-DEVIATION ∞ HANDSTAND SHRUGS & HOLDS SS JUMP BIKE: ~16.5km @ ~185m Quote Link to comment Share on other sites More sharing options...
Ricochet Posted April 3, 2020 Author Share Posted April 3, 2020 FRIDAY, 3 APR 2020 SELOUYANOV ST TRAINING; #-F2-HEAVY LEDGE THUMBLESS DEAD-HANGS (CHIN-UP) 7 SETS x ~30-40s w/ ~5-10min RESTS ACTIVE REST ∞ DUMBBELL FAT-GRIP REV WRIST CURLS ∞ SPHINX PUSH-UPS SS JUMP BIKE: ~22.5km @ ~175m Quote Link to comment Share on other sites More sharing options...
Ricochet Posted April 4, 2020 Author Share Posted April 4, 2020 SATURDAY, 4 APR 2020 SIX (6) TRI-SETS w/ 5-MINUTE ACTIVE RESTS I: LOADED FAT W-ROLLER; FLEXION (10+ ↑) II: FAT-BAR THUMBLESS REVERSE CURLS (20+) III: FAT-BAR STEVE REEVES WRIST-CURLS (20+) A: SPHINX PUSH-UPS (∞) ONE-HOUR TRADITIONAL THAI HARD MASSAGE Quote Link to comment Share on other sites More sharing options...
Ricochet Posted April 5, 2020 Author Share Posted April 5, 2020 (edited) SUNDAY, 5 APR 2020 FIVE (5) TRI-SETS w/ 5-MINUTE ACTIVE RESTS I: FAT-BAR T-REX CURLS (30+) II: FAT-BAR REVERSE WRIST-CURLS (30+) III: LEDGE THUMBLESS DEAD-HANGS (30s) A: FINGER-TIP PUSH-UPS (∞) SECOND WORKOUT: HAND GRIPPERS (∞) SS JUMP BIKE: ~10.5km @ ~220m Edited April 6, 2020 by Ricochet Added second workout Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 6, 2020 Share Posted April 6, 2020 18 hours ago, Ricochet said: SUNDAY, 5 APR 2020 FIVE (5) TRI-SETS w/ 5-MINUTE ACTIVE RESTS I: FAT-BAR T-REX CURLS (30+) II: FAT-BAR REVERSE WRIST-CURLS (30+) III: LEDGE THUMBLESS DEAD-HANGS (30s) A: FINGER-TIP PUSH-UPS (∞) SECOND WORKOUT: HAND GRIPPERS (∞) SS JUMP BIKE: ~10.5km @ ~220m You have me curious, what are T rex curls? Quote Link to comment Share on other sites More sharing options...
Ricochet Posted April 6, 2020 Author Share Posted April 6, 2020 (edited) 14 minutes ago, mcalpine1986 said: You have me curious, what are T rex curls? T-Rex Curls are reverse curls performed entirely with a bent wrist (max flexion)... with either a barbell (long or short), ez-bar, or a straight-handle attachment via a low-pulley cable. EZ-Bar T-Rex Curl Edited April 6, 2020 by Ricochet 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted April 6, 2020 Author Share Posted April 6, 2020 (edited) MONDAY, 6 APR 2020 FAT WRIST-ROLLER; EXTENSION (5 x 22>17 ↑) DIAMOND PUSH-UPS HAND GRIPPERS SS JUMP BIKE (~200m) Edited April 6, 2020 by Ricochet Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 7, 2020 Share Posted April 7, 2020 23 hours ago, Ricochet said: T-Rex Curls are reverse curls performed entirely with a bent wrist (max flexion)... with either a barbell (long or short), ez-bar, or a straight-handle attachment via a low-pulley cable. EZ-Bar T-Rex Curl Ah right i see. Ive always known them as K pipe curls. I have no idea where that name came from though but Great movement. Ive not done them in years. 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted April 7, 2020 Author Share Posted April 7, 2020 3 hours ago, mcalpine1986 said: Ah right i see. Ive always known them as K pipe curls. I have no idea where that name came from though but Great movement. Ive not done them in years. Yeah, that was the old school name for them or simply "Pipe Curls". Only older folks would remember a type K copper pipe which was thick walled and extremely heavy. So literally reverse-curling heavy copper pipes and many did so in most pit and garage gyms well into the 90s. I haven't seen one in 25 plus years now. 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted April 7, 2020 Author Share Posted April 7, 2020 (edited) TUESDAY, 7 APR 2020 FAT ROLLING-HANDLE BAND GOOSENECK W-CURLS; NINE (9) SETS x 50-75 REPS L&R w/ EFS MONSTER FAT-GRIP HAMMER LEVER ROTATIONS; PRO/SUP BENT-OVER SKATER SQUATS; 2-MIN NON-STOP A2G SQUAT HOLD; 5-MIN Edited April 8, 2020 by Ricochet Forgot 5-Minute Bottom Squat Hold Quote Link to comment Share on other sites More sharing options...
Ricochet Posted April 8, 2020 Author Share Posted April 8, 2020 WEDNESDAY, 8 APR 2020 FAT ROLLING-HANDLE BAND REVERSE W-CURLS; SIX (6) SETS x 50-75 REPS L&R w/ EFS MONSTER FAT-GRIP HAMMER LEVER U/R-DEVIATION HAMMER FINGER WALKS SS JUMP BIKE; ~150m ELEVATION GAIN Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 8, 2020 Share Posted April 8, 2020 On 4/7/2020 at 2:04 PM, Ricochet said: Yeah, that was the old school name for them or simply "Pipe Curls". Only older folks would remember a type K copper pipe which was thick walled and extremely heavy. So literally reverse-curling heavy copper pipes and many did so in most pit and garage gyms well into the 90s. I haven't seen one in 25 plus years now. Thanks, im 33 but been training 20 years now and i had always wondered where the name came from. 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted April 9, 2020 Author Share Posted April 9, 2020 (edited) THURSDAY, 9 APR 2020 OVERHEAD FAT WRIST-ROLLER; FLEXION; 5 x 12>10 ↑ FAT WRIST-ROLLER; FLEXION; 5 x 20>15 ↑ FINGER-TIP PUSH-UPS; 10 x 25>15 HAND GRIPPERS Edited April 10, 2020 by Ricochet Formatting Quote Link to comment Share on other sites More sharing options...
Ricochet Posted April 10, 2020 Author Share Posted April 10, 2020 FRIDAY, 10 APR 2020 FIVE (5) TRI-SETS w/ 3-MINUTE ACTIVE RESTS I: BAND FAT-BAR REVERSE WRIST-CURLS (50+) II: BAND CHOKED PULL APARTS (50+) III: DUMBBELL REVERSE WRIST-CURLS (50+) A: DUMBBELL ZOTTMAN CURLS (∞) SS JUMP BIKE; ~140m ELEVATION GAIN Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 11, 2020 Share Posted April 11, 2020 22 hours ago, Ricochet said: FRIDAY, 10 APR 2020 FIVE (5) TRI-SETS w/ 3-MINUTE ACTIVE RESTS I: BAND FAT-BAR REVERSE WRIST-CURLS (50+) II: BAND CHOKED PULL APARTS (50+) III: DUMBBELL REVERSE WRIST-CURLS (50+) A: DUMBBELL ZOTTMAN CURLS (∞) SS JUMP BIKE; ~140m ELEVATION GAIN I love pull aparts. Great for delts and traps. I like to rotate my wrists outward so it hits my extensors aswell. My left hand is always stronger than my right at full extension yet im Right handed. 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted April 11, 2020 Author Share Posted April 11, 2020 SATURDAY, 11 APR 2020 (BFR) FAT ROLLING-HANDLE BAND W-CURL ROW; 5 x 100+ LOADED BELT FINGER PINCHES DIAMOND PUSH-UPS SS JUMP BIKE; ~175m ELEVATION GAIN 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted April 12, 2020 Author Share Posted April 12, 2020 SUNDAY, 12 APR 2020 DUMBBELL ZOTTMAN CURLS; 6 x 50+ FINGER-TIP PUSH-UPS HAND GRIPPERS SS JUMP BIKE; ~140m ELEVATION GAIN 1 Quote Link to comment Share on other sites More sharing options...
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