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Popeye! A Training Log


Ricochet

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MONDAY, 13 APR 2020
SIX (6) BAND SUPERSETS
I.  FAT ROLLING-HANDLE OFF-KNEE W-CURL (50+ L&R)
II.  OFF-KNEE FOREARM PRONATION (50+ L&R)
TRADITIONAL THAI HARD MASSAGE

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TUESDAY, 14 APR 2020
EIGHT (8) SUPERSETS
I.  IM SILVER BULLET (20-40s @ CoC#2; L&R)
II.  DIAMOND PUSH-UPS (50+)

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THURSDAY, 16 APR 2020
FAT WRIST-ROLLER; FLEXION & EXTENSION; 10x  ↑
INVERTED HAND GRIPPERS
SS JUMP BIKE; ~205m ELEVATION GAIN

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FRIDAY, 17 APR 2020
FAT-GRIP HAMMER LEVER
I.  PRONATION + SUPINATION; 6 x 4-6 + 4-6 L&R 
II.  RADIAL/ULNAR DEVIATION; 6 x 4-6 + 4-6 L&R 
SS JUMP BIKE; ~135m TOTAL CLIMBING

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SATURDAY, 18 APR 2020
FAT ROLLING-HANDLE BAND WRIST-CURLS
LEDGE THUMBLESS DEAD-HANGS; BW + 75kg 
SS JUMP BIKE; ~135m TOTAL CLIMBING

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SUNDAY, 19 APR 2020
TEN (10) SUPERSETS
I.  OVERHEAD FAT WRIST-ROLLER; EXTENSION
II.  FAT ROLLING-HANDLE BAND REVERSE W-CURLS
HAND GRIPPERS

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MONDAY, 20 APR 2020
TEN (10) SUPERSETS
I.  FAT-GRIP BAND GOOSENECK W-CURLS; L&R
II.  FINGER-TIP PUSH-UPS
SS JUMP BIKE; ~135m TOTAL CLIMBING

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TUESDAY, 21 APR 2020
FAT-GRIP BAND HAMMER CURLS
FAT-BAR BAND REVERSE CURLS
FAT-BAR BAND REVERSE WRIST-CURLS
HAND GRIPPERS

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WEDNESDAY, 22 APR 2020
FIVE (5) SUPERSETS
I.  LEDGE THUMBLESS DEAD-HANG; MAX TIME
II.  BAND FAT-GRIP WRIST-CURLS; MAX TENSION
SS JUMP BIKE; ~255m TOTAL CLIMBING

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On 4/21/2020 at 2:30 PM, Ricochet said:

TUESDAY, 21 APR 2020
FAT-GRIP BAND HAMMER CURLS
FAT-BAR BAND REVERSE CURLS
FAT-BAR BAND REVERSE WRIST-CURLS
HAND GRIPPERS

How do you like band hammer curls? 

I tried them the other day and they smoked my brachioradialis. With Dumbell hammers i always find they hit my brachialis more so it was a nice change. 

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THURSDAY, 23 APR 2020
EIGHT (8) SUPERSETS
I.  BAND OVERHEAD FAT WRIST-ROLLER; FLEXION
II.  FINGER-TIP PUSH-UPS
HAND GRIPPERS
SS JUMP BIKE; ~155m TOTAL CLIMBING

3 hours ago, mcalpine1986 said:

How do you like band hammer curls? 

I tried them the other day and they smoked my brachioradialis. With Dumbell hammers i always find they hit my brachialis more so it was a nice change. 

Great exercise though I always need to be very mindful as I they tend to easily aggravate my elbow tendinitis if I do them to often.

Edited by Ricochet
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FRIDAY, 24 APR 2020
TEN (10) SUPERSETS
I:  BAND FAT-BAR REVERSE WRIST-CURLS
II:  BAND CHOKED PULL APARTS
TRADITIONAL THAI HARD MASSAGE

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SATURDAY, 25 APR 2020
FAT-GRIP HAMMER LEVER

  • FOREARM ULNAR-DEVIATION; 5 x 5 L&R
  • FOREARM RADIAL-DEVIATION; 5 x 5 L&R
  • FOREARM PRONATION; 5 x 5 L&R
  • FOREARM SUPINATION; 5 x 5 L&R

LEDGE THUMBLESS DEAD-HANGS; 10x

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SUNDAY, 26 APR 2020
FAT-GRIP BAND ROW WRIST-CURLS; 10 SETS
FAT-GRIP BAND GOOSENECK WRIST-CURLS; 10 SETS
SS JUMP BIKE; ~225m TOTAL CLIMBING

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MONDAY, 27 APR 2020
TEN (10) SUPERSETS
I:  FAT-GRIP BAND REVERSE WRIST-CURLS
II:  FINGER-TIP PUSH-UPS
SS JUMP BIKE; ~200m TOTAL CLIMBING

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THURSDAY, 30 APR 2020
FAT WRIST-ROLLER; THUMBLESS EXTENSION: 12 SETS
SS JUMP BIKE; ~185m TOTAL CLIMBING

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SATURDAY, 2 MAY 2020
FAT WRIST-ROLLER; OVERHEAD EXTENSION: 10 SETS
SS JUMP BIKE; ~155m TOTAL CLIMBING

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SUNDAY, 3 MAY 2020
TEN (10) SUPERSETS
I.  FAT WRIST-ROLLER; THUMBLESS FLEXION
II.  DIAMOND > SPHINX PUSH-UPS
SS JUMP BIKE; ~250m TOTAL CLIMBING

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MONDAY, 4 MAY 2020
EIGHT (8) SUPERSETS
I.  FAT WRIST-ROLLER; BTB THUMBLESS EXTENSION
II.  FINGER-TIP PUSH-UPS

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TUESDAY, 5 MAY 2020
DAY OFF

 

WEDNESDAY, 6 MAY 2020
THIRTEEN (13) TRI-SETS
I:  IM CoC #2 HAND GRIPPER; 5>2 L&R
II:  DIAMOND / SPHINX PUSH-UPS (85>25)
III:  LEDGE THUMBLESS FINGER DEAD-HANGS (60-30s)

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THURSDAY, 7 MAY 2020
TEN (10) SETS EACH
 -  FAT-GRIP BAND STANDING ROW WRIST-CURLS
 -  FAT WRIST-ROLLER; SUPINATED THUMBLESS FLEXION
SS JUMP BIKE; ~190m TOTAL CLIMBING

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