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Popeye! A Training Log


Ricochet

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FRIDAY, 8 MAY 2020
BAND FAT-BAR REVERSE WRIST-CURLS; 8 SETS
SS JUMP BIKE; ~255m TOTAL CLIMBING

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SATURDAY, 9 MAY 2020
FAT WRIST-ROLLER; THUMBLESS FLEXION; 6 SETS
SS JUMP BIKE; ~175m TOTAL HILL CLIMBING

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SUNDAY, 10 MAY 2020
FAT WRIST-ROLLER; OH THUMBLESS EXTENSION
SS JUMP BIKE; ~170m TOTAL HILL CLIMBING

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MONDAY, 11 MAY 2020
HAND GRIPPER STRAP HOLDS; CoC#2
FAT WRIST-ROLLER; SUPINATED THUMBLESS FLEXION
SS JUMP BIKE; ~175m TOTAL CLIMBING

TUESDAY, 12 MAY 2020
SS JUMP BIKE; ~380m TOTAL HILL CLIMBING

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WEDNESDAY, 13 MAY 2020
FAT WRIST-ROLLER; SUPINATED EXTENSION
SS JUMP BIKE; ~270m TOTAL HILL CLIMBING

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On 5/13/2020 at 1:05 PM, Ricochet said:

WEDNESDAY, 13 MAY 2020
FAT WRIST-ROLLER; SUPINATED EXTENSION
SS JUMP BIKE; ~270m TOTAL HILL CLIMBING

Does the jump bike tax the grip? 

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@mcalpine1986Sure does mate especially since it is a wide-tired single-speed weighing in at nearly 15kg! Couple that with steep hill repeat riding which requires one to stand while climbing, a massive amount of the upper body is recruited specifically recruiting one's grip.  Standing acceleration also demands a lot of arm strength to control the bike. Throw in some bumpy/hilly off-road trails and the forearms are thoroughly trashed. Pro-racing BMXers are actually well known for their monstrous grips and are the few outliers that have closed IM CoC #2s to #3s on first attempts never have seen a CoC in their lives before!

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THURSDAY, 14 MAY 2020
FINGER, HAND, WRIST & FOREARM STRETCHES
TRADITIONAL THAI HARD MASSAGE

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7 hours ago, Ricochet said:

@mcalpine1986Sure does mate especially since it is a wide-tired single-speed weighing in at nearly 15kg! Couple that with steep hill repeat riding which requires one to stand while climbing, a massive amount of the upper body is recruited specifically recruiting one's grip.  Standing acceleration also demands a lot of arm strength to control the bike. Throw in some bumpy/hilly off-road trails and the forearms are thoroughly trashed. Pro-racing BMXers are actually well known for their monstrous grips and are the few outliers that have closed IM CoC #2s to #3s on first attempts never have seen a CoC in their lives before!

Sounds pretty brutal and that is damn heavy for  bike. I always knew bmxers had good grips but closing a 3 or even a 2 on first try in no joke. 

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11 hours ago, Ricochet said:

@mcalpine1986Sure does mate especially since it is a wide-tired single-speed weighing in at nearly 15kg! Couple that with steep hill repeat riding which requires one to stand while climbing, a massive amount of the upper body is recruited specifically recruiting one's grip.  Standing acceleration also demands a lot of arm strength to control the bike. Throw in some bumpy/hilly off-road trails and the forearms are thoroughly trashed. Pro-racing BMXers are actually well known for their monstrous grips and are the few outliers that have closed IM CoC #2s to #3s on first attempts never have seen a CoC in their lives before!

I've actually noticed this, after I started grip training (and squatting) my biking got a lot faster. Could reach 40+ kmh on flat surface with no problem, still seated, with a bad bike. Uphill got much faster as well.

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SATURDAY, 16 MAY 2020
SS JUMP BIKE; ~285m TOTAL HILL CLIMBING

SUNDAY, 17 MAY 2020
FAT-BAR SUB-STERNUM PULL-UPS
WIDE-GRIP PUSH-UPS
SS JUMP BIKE; ~255m TOTAL HILL CLIMBING

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MONDAY, 18 MAY 2020  (BFR)
FAT-GRIP (ROLLING-HANDLE) WORK; 4 SETS x 6 SLOW PAUSE REPS
i.  SEATED CABLE ROW WRIST-CURL; 95>105kg
ii. SHORT BARBELL WRIST CURL; 60kg
iii. CHUCK SIPES DUMBBELL WRIST CURL; L&R 45kg
SS JUMP BIKE; ~110m TOTAL HILL CLIMBING

Gyms re-opened today!!!

BFR = Blood Flow Restriction (Occlusion Training) Cuffs/Wraps

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TUESDAY, 19 MAY 2020
FAT-GRIP WORK; 3 SETS x 6 SLOW PAUSE REPS
i. SWISS BAR PREACHER HAMMER CURL; 40>50kg
ii. CABLE MACHINE CLOSE-GRIP HAMMER CURL; 155 LBS
iii. DUMBBELL REVERSE WRIST CURL; L&R 7.5>10kg
iv. GUILLOTINE PAUSE PRESS; 40>50kg
SS JUMP BIKE; ~160m TOTAL HILL CLIMBING

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WEDNESDAY, 20 MAY 2020
AM
~  2" AXLE ROLLING-ON-TOP-OF-RACK DEAD-HANGS
~  KETTLEBELL WRIST ROLLS; 4 x 6 L&R @ >20kg
~  BELT FOREARM PRONATIONS; 4 x 6 L&R @ >24kg
~  SS JUMP BIKE; ~140m TOTAL HILL CLIMBING

PM
~  STAIR SPRINTS; 6 x 22m (77 steps) @ 15 m <30s
~  SS JUMP BIKE; ~175m TOTAL HILL CLIMBING

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THURSDAY, 21 MAY 2020
AM
~  2" AXLE THUMBLESS WRIST CURL; 4 x 6 @ >105kg
~  SEATED CABLE PULL-DOWN WRIST-CURL
     FAT-GRIP ROLLING-HANDLES; 4 x 6 @ 185# 
     FAT-GRIP ROLLING-HANDLE; 4 x 6 L&R @ 80#
~  SS JUMP BIKE; ~110m TOTAL HILL CLIMBING

PM
~  SS JUMP BIKE; ~275m TOTAL HILL CLIMBING

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1 hour ago, Ricochet said:

FRIDAY, 22 MAY 2020
~  2" AXLE REVERSE WRIST-CURL; 4 x 6 @ >19kg
~  FAT-GRIP GUILLOTINE PRESS; 5 x 8>6 @ >70kg
~  FAT-GRIP SHORT-BAR REVERSE WRIST CURL; 4 x 6 @ 20kg
~  FAT-GRIP EZ-BAR TEXAS REVERSE CURL; 4 x 6 @ 25kg
~  SS JUMP BIKE; ~110m TOTAL HILL CLIMBING

 

Measuring time again!  Due to the two-month lock-down and no access to heavy weights I lost size in both my wrists and upper forearms however, I did make gains in my mid-forearms... go figure?!  Must have been from all the wrist roller and levering work I was doing.  As always, measuring is performed cold... without a pump... with no goosenecking... unflexed with the arm held straight.

  22 MAY 2020 = 81kg   11¾"  Wrist: 6⅞";   Mid-Arm: 10½"

  21 FEB 2020 = 81kg    11⅞"   Wrist: 7";       Mid-Arm: 10⅛"

  21 NOV 2019 = 82kg   12"      Wrist: 6⅞";    Mid-Arm: 9½"

  21 AUG 2019 = 82kg   11¾"   Wrist: 6¾";    Mid-Arm: 9⅛"

  21 MAY 2019 = 83kg   11¼"   Wrist: 6¾";    Mid-Arm: ???"

  21 MAR 2019 = 83kg   11"      Wrist: 6½";    Mid-Arm: ???"

  21 JAN 2019 = 84kg   10¾"    Wrist: 6½;     Mid-Arm: 8½" 

  21 AUG 2018 = 86kg    9¾"     Wrist: 6¼";    Mid-Arm: ~8"

  LATE 2008 = ~80kg    13¾"   Wrist: ~7½";    Mid-Arm: ~11½"

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Id say thats a result. Im sure they will look visually fuller if the mid area has increased. I only really measure the top and wrist so not the middle but i notice that my forearms seem to get bigget further down towards the wrist yet the measurement at the top stays the same.

I have quite short muscle bellies in my flexors yet long extensors and long brachioradialis muscles so they balance out. Do you find your wrist tendons look thicker? 

Also i bet you are well pleased the gyms are reopened. No sign of that here in the uk. I think it will be nearer christmas here. Im now training at work before i start. 

 

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22 hours ago, mcalpine1986 said:

I have quite short muscle bellies in my flexors yet long extensors and long brachioradialis muscles so they balance out. Do you find your wrist tendons look thicker?

Not so much as I am rather light-boned, small-veined, and thin-tendon'ed by genetics.

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SATURDAY, 23 MAY 2020
~  2" AXLE LIFTS; THUMBLESS >125kg
~  FAT-GRIP HAMMER STRENGTH ISO-ROWS; L&R >85kg
~  2" AXLE ROLLING-ON-TOP-OF-RACK DEAD-HANGS 
~  BMX; ~110m TOTAL HILL CLIMBING

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SUNDAY, 24 MAY 2020
AM
FAT-GRIP DUMBBELL WRIST-CURLS
OFF-KNEE; 4 x 6 L&R @ 40kg
CHUCK SIPES; 4 x 6-10 L&R @ 40-45kg
BMX; ~110m TOTAL HILL CLIMBING
PM
BMX; ~230m TOTAL HILL CLIMBING

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On 5/23/2020 at 6:53 AM, Ricochet said:

Not so much as I am rather light-boned, small-veined, and thin-tendon'ed by genetics.

Im the same bone wise. I started with 6.5 inch wrists but they have increased slowly. My vascularity increases with training and my wrist tendons have increased but its very slow going, i have to fight for size. I measured my middle forearms and strangely they were 10  1/2, so my measurement is exactly the same as yours wrists 6, 7/8. Middle 10 1/2 and 11 3/4 at the top 😂 pretty weird. First time ive measured the middle. Even when i weighed 90kg i had only a 7 1/16 inch wrist. I find if i lose a fair chunk of bodyweight i lose arm measurement size. 

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MONDAY, 25 MAY 2020
AM
FAT-GRIP SWISS BAR HAMMER CURL; 4 x 6 @ 47kg
FAT-GRIP BB GUILLOTINE PRESS; 4 x 6 @ >75kg
FAT-GRIP DB REVERSE WRIST-CURL; 4 x 6 L&R @ 7.5-10kg
SS JUMP BIKE; ~110m TOTAL HILL CLIMBING
PM
SS JUMP BIKE; ~255m TOTAL HILL CLIMBING

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TUESDAY, 26 MAY 2020  (BFR)
*** MALARIA FLASH ***
AM
2" AXLE LOW-BENCH WRIST-CURL; 4 x 6 @ >95kg
FAT-GRIP WEIGHTED DEAD-HANG; 4 x 20s @ 30kg
2" AXLE ROLLING-ON-TOP-OF-RACK HANG; 8 x 20-30s
SS JUMP BIKE; ~100m TOTAL HILL CLIMBING
PM
SS JUMP BIKE; ~150m TOTAL HILL CLIMBING

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WEDNESDAY, 27 MAY 2020
AM

FAT-GRIP DB ZOTTMAN CURL; 3 x 6 @ 12.5kg
FAT-ROLLING-HANDLE CBL REV CURL; 3 x 6L&R @ 20kg
FAT-GRIP BB REV WRIST-CURL; 3 x 6 @ 20kg
SS JUMP BIKE; ~100m TOTAL HILL CLIMBING
PM
SS JUMP BIKE; ~265m TOTAL HILL CLIMBING

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