Ricochet Posted June 20, 2020 Author Share Posted June 20, 2020 SATURDAY, 20 JUN 2020 AM SEATED RACK-PULL FAT-GRIP BARBELL WRIST-CURL; 5 x 5 @ >100kg SEATED OFF-THE-KNEE DUMBBELL FOREARM PRONATION; 5 x 5 L&R @ >15kg BMX; ~125m TOTAL HILL CLIMBING PM BMX; ~225m TOTAL HILL CLIMBING Quote Link to comment Share on other sites More sharing options...
Ricochet Posted June 21, 2020 Author Share Posted June 21, 2020 SUNDAY, 21 JUN 2020 AM PLATE-LOADED ARM-SUPPORTED FAT WRIST-ROLLER; 5 ↑ EXTENSION @ 10kg SEATED OFF-THE-KNEE EZ-BAR REVERSE WRIST-CURL; 5 x 5 @ 30kg CABLE-LOADED FAT WRIST-ROLLER; 5 ↑ EXTENSION @ 30kg PM BMX; ~75m TOTAL HILL CLIMBING Quote Link to comment Share on other sites More sharing options...
Ricochet Posted June 22, 2020 Author Share Posted June 22, 2020 (edited) MONDAY, 22 JUN 2020 (BFR) AM CHUCK SIPES FAT-GRIP DUMBBELL WRIST-CURL; 5 x 5 L&R @ 40>45kg SEATED PLATE-LOADED BELT FOREARM PRONATION; 5 x 5 L&R @ 15>30kg STANDING STRAIGHT-HANDLE LOW-CABLE BTB WRIST CURL: 5 x 5 @ 220+kg BMX; ~125m TOTAL HILL CLIMBING PM BMX; ~155m TOTAL HILL CLIMBING Edited June 22, 2020 by Ricochet 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted June 23, 2020 Author Share Posted June 23, 2020 TUESDAY, 23 JUN 2020 AM SEATED RACK-PULL 2" FAT-AXLE REVERSE WRIST-CURL; 6 x 4 @ >32.5kg STERNUM PULL-UPS; ∞ PERFECT / TIGER PUSH-UPS; ∞ BMX; ~110m TOTAL HILL CLIMBING PM BMX; ~215m TOTAL HILL CLIMBING 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted June 24, 2020 Author Share Posted June 24, 2020 WEDNESDAY, 24 JUN 2020 BENT-OVER FAT-GRIP DUMBBELL OFF-THE-KNEE WRIST-CURL; 6 x 4 L&R @ 40kg LOW-PULLEY CABLE-LOADED BELT FOREARM SUPINATION; 6 x 4 L&R @ 25kg BMX; ~110m TOTAL HILL CLIMBING Quote Link to comment Share on other sites More sharing options...
Ricochet Posted June 25, 2020 Author Share Posted June 25, 2020 THURSDAY, 25 JUN 2020 AM FAT WRIST-ROLLER 'TWO-MAN WAR'; FLEXION 5 - 0; EXTENSION 5 - 0 FAT-GRIP KROC DUMBBELL KROC ROW; 6 x 5-8 L&R @ >55kg THUMBLESS CHINESE POWER DUMBBELL ROW; 22L + 21R @ >60kg BMX; ~100m TOTAL HILL CLIMBING PM BMX; ~155m TOTAL HILL CLIMBING 2 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted June 26, 2020 Author Share Posted June 26, 2020 (edited) FRIDAY, 26 JUN 2020 PERFECT / TIGER / SPHINX / DIAMOND PUSH-UPS; ∞ SEATED FAT-GRIP DUMBBELL 90-DEG BENCH REV WRIST-CURL; 6 x 4 L&R @ 10kg BMX; ~110m TOTAL HILL CLIMBING THAI MASSAGE Edited July 1, 2020 by Ricochet Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted June 26, 2020 Share Posted June 26, 2020 18 hours ago, Ricochet said: THURSDAY, 25 JUN 2020 AM FAT WRIST-ROLLER 'TWO-MAN WAR'; FLEXION 5 - 0; EXTENSION 5 - 0 FAT-GRIP KROC DUMBBELL KROC ROW; 6 x 5-8 L&R @ >55kg THUMBLESS CHINESE POWER DUMBBELL ROW; 22L + 21R @ >60kg BMX; ~100m TOTAL HILL CLIMBING PM BMX; ~155m TOTAL HILL CLIMBING What is a chinese power row? Sounds interesting. Quote Link to comment Share on other sites More sharing options...
Ricochet Posted June 26, 2020 Author Share Posted June 26, 2020 (edited) x Edited April 5, 2021 by Ricochet 1 2 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted June 27, 2020 Author Share Posted June 27, 2020 (edited) SATURDAY, 27 JUN 2020 (BFR) AM SEATED FAT-GRIP BARBELL DEAD-STOP RACK WRIST-CURL; 3 x 6 @ 90kg SEATED 2" FAT-AXLE BENCH WRIST-CURL; 3 x 50 @ 70kg BMX; ~100m TOTAL HILL CLIMBING PM BMX; ~305m TOTAL HILL CLIMBING Edited June 28, 2020 by Ricochet Added BFR --- Blood Flow Restriction wraps for "Occlusion" Training Quote Link to comment Share on other sites More sharing options...
Ricochet Posted June 28, 2020 Author Share Posted June 28, 2020 (edited) SUNDAY, 28 JUN 2020 STANDING LOW-CABLE FAT-GRIP ROPE HAMMER CURL; 3 x 6 @ 50 | 50 | 57.5kg STANDING HIGH-CABLE BELT WRIST RADIAL-DEVIATION; 3 x 50 L&R @ 15kg STANDING LOW-CABLE ROPE WRIST ULNAR-DEVIATION; 3 x 50 L&R @ 15kg MAX-TENSION THUMBLESS DEAD-HANG HOLD; 6 x 20s BMX; ~100m TOTAL HILL CLIMBING TEXAS PUSH-UPS; 1 > 10 (55) @ 56s Edited June 28, 2020 by Ricochet Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted June 29, 2020 Share Posted June 29, 2020 On 6/26/2020 at 10:04 AM, Ricochet said: Chinese Power DB Row_Olympic Weightlifting Champion Shi Zhiyong Thanks. I see, i think ive also heard them called lawnmower rows as its like starting a petrol lawnmower. I can imagine then hit the traps well. 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted June 29, 2020 Author Share Posted June 29, 2020 MONDAY, 29 JUN 2020 AM STANDING FAT-GRIP BARBELL BEHIND-THE-BACK WRIST-CURL; 3 x 6 @ 90kg STANDING BARBELL BEHIND-THE-BACK WRIST-CURL; 6 @ 110kg PERFECT / TIGER / DIAMOND PUSH-UPS; ∞ BENT-OVER FAT-GRIP DUMBBELL OFF-KNEE WRIST-CURL; 3 x 55-59 L&R @ 30kg BMX; ~100m TOTAL ELEVATION GAIN PM BMX; ~155m TOTAL ELEVATION GAIN SAUNA: 2 x ~8min @ 105°C Quote Link to comment Share on other sites More sharing options...
Ricochet Posted June 30, 2020 Author Share Posted June 30, 2020 (edited) TUESDAY, 30 JUN 2020 SEATED BARBELL DEAD-STOP RACK REV WRIST-CURL w/ HOLD; 3 x 6 @ 33.5kg STANDING LOW-CABLE ROPE DOUBLE-PAUSE HAMMER CURL; 100+ @ 45kg KNEELING SHORT-BAR ON-BENCH REVERSE WRIST-CURL; 100+ @ 15kg SEATED DUMBBELL 90-DEGREE ON-BENCH REV WRIST-CURL; 75+ L&R @ 7.5kg BMX; ~125m TOTAL HILL CLIMBING THAI MASSAGE Edited July 1, 2020 by Ricochet Quote Link to comment Share on other sites More sharing options...
Ricochet Posted July 1, 2020 Author Share Posted July 1, 2020 (edited) WEDNESDAY, 1 JUL 2020 (BFR) AM SEATED OFF-BENCH THUMBLESS STRAIGHT-HANDLE LOW-CABLE WRIST-CURL; 3 x 6 @ ~200kg BENT-OVER OFF-KNEE BARBELL LANDMINE WRIST-CURL; 3 x 50+ L&R @ 30>35kg SEATED OFF-KNEE THUMBLESS DUMBBELL WRIST-CURL; 50+ L&R @ 30kg PERFECT / TIGER / DIAMOND PUSH-UP DRILLS; ∞ MAX-TENSION THUMBLESS DEAD-HANG HOLD; 5 x 20s BMX; ~100m TOTAL ELEVATION GAIN PM BMX; ~210m TOTAL ELEVATION GAIN Edited July 4, 2020 by Ricochet Added BFR Quote Link to comment Share on other sites More sharing options...
Ricochet Posted July 2, 2020 Author Share Posted July 2, 2020 THURSDAY, 2 JUL 2020 AM SEATED FROM-RACK THUMBLESS 2" FAT-AXLE REVERSE WRIST-CURL; 3 x 6 @ 30kg SEATED OFF-KNEE THUMBLESS EZ-BAR TEXAS REVERSE CURL; 100+ @ 15kg STANDING STRAIGHT-HANDLE LOW-CABLE BENT-ARM REVERSE WRIST-CURL; 150+ @ 25kg BMX; ~100m TOTAL ELEVATION GAIN PM BMX; ~155m TOTAL HILL CLIMBING SAUNA / STEAM / ICE-POOL: 20 / 20 / 15-minutes @ 105 / 60 / 0°C TEXAS PUSH-UPS; 1 > 10 (55) @ 53s Quote Link to comment Share on other sites More sharing options...
Ricochet Posted July 3, 2020 Author Share Posted July 3, 2020 FRIDAY, 3 JUL 2020 SEATED RACK-PULL FAT-GRIP BARBELL DEAD-STOP WRIST-CURL; 3 x 6 @ 92.5 | 95 | 97.5kg BENT-OVER OFF-KNEE FAT-GRIP DUMBBELL WRIST-CURL; 47L + 49R @ 35kg HIGH-BAR A2G PAUSE SQUAT; 6 x 10-COUNT @ 80kg PERFECT PUSH-UP DRILLS; ∞ BMX; ~100m TOTAL ELEVATION GAIN 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted July 4, 2020 Author Share Posted July 4, 2020 SATURDAY, 4 JUL 2020 AM STANDING CABLE ROPE-HANDLE DOUBLE-PAUSE HAMMER CURL; 3 x 6 @ 65kg SEATED 2" FAT-AXLE OFF-KNEE REVERSE WRIST-CURL; 3 x 50 @ 15>17.5kg STANDING CABLE STRAIGHT-HANDLE REVERSE CURL; 73 @ 25kg STANDING HIGH-BENCH DUMBBELL 90-DEGREE REVERSE WRIST-CURL; 75+ L&R @ 7.5kg BMX; ~110m TOTAL HILL CLIMBING PM PERFECT PUSH-UP DRILLS; ∞ BMX; ~205m TOTAL HILL CLIMBING Quote Link to comment Share on other sites More sharing options...
Ricochet Posted July 5, 2020 Author Share Posted July 5, 2020 SUNDAY, 5 JUL 2020 (BFR) AM 2" FAT-AXLE THUMBLESS ONE-ARM RACK-PULL; 3 x 6 L&R @ 65kg BARBELL FAT-GRIP THUMBLESS ONE-ARM SUIT-CASE WRIST-CURL; 50+ L&R @ 40kg 2" FAT-AXLE FREE-ROLLING THUMBLESS HANGING WRIST-CURL; 6 x 6 @ 15kg DUMBBELL FAT-GRIP THUMBLESS BENT-OVER OFF-KNEE WRIST-CURL; 3 x 25-27 L&R @ 35kg BARBELL A2G PAUSE SQUAT; 5 x 3-COUNT @ 82.5kg BMX; ~100m TOTAL HILL CLIMBING PM BMX; ~155m TOTAL HILL CLIMBING SAUNA / STEAM / ICE-POOL: 20 / 20 / 20-minutes @ 104 / 60 / 1°C 1 Quote Link to comment Share on other sites More sharing options...
Kluv#0 Posted July 5, 2020 Share Posted July 5, 2020 18 minutes ago, Ricochet said: SUNDAY, 5 JUL 2020 (BFR) AM 2" FAT-AXLE THUMBLESS ONE-ARM RACK-PULL; 3 x 6 L&R @ 65kg BARBELL FAT-GRIP THUMBLESS ONE-ARM SUIT-CASE WRIST-CURL; 50+ L&R @ 40kg 2" FAT-AXLE FREE-ROLLING THUMBLESS HANGING WRIST-CURL; 6 x 6 @ 15kg DUMBBELL FAT-GRIP THUMBLESS BENT-OVER OFF-KNEE WRIST-CURL; 3 x 25-27 L&R @ 35kg BARBELL A2G PAUSE SQUAT; 5 x 3-COUNT @ 82.5kg BMX; ~100m TOTAL HILL CLIMBING PM BMX; ~155m TOTAL HILL CLIMBING SAUNA / STEAM / ICE-POOL: 20 / 20 / 20-minutes @ 104 / 60 / 1°C You have some incredible wrist work going on. I love doing axle thumbless suitcase wrist curls! Very impressive weights and rep ranges 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted July 6, 2020 Author Share Posted July 6, 2020 MONDAY, 6 JUL 2020 BARBELL REVERSE WRIST-CURL; 3 X 6 @ 30kg BARBELL MUSCLE SNATCH; 10 X 5 @ 40>60kg CABLE ROLLING FAT-GRIP BTB CURL; 50 L&R @ 20kg FIXED OVERHEAD BAR DEAD-HANG; 6 X 20-30s BMX; ~100m TOTAL ELEVATION GAIN THAI HARD MASSAGE Quote Link to comment Share on other sites More sharing options...
Ricochet Posted July 7, 2020 Author Share Posted July 7, 2020 TUESDAY, 7 JUL 2020 AM 2" FAT-AXLE PIN WRIST-CURL; 3 X 6 @ 95kg 2" FAT-AXLE OFF-BENCH WRIST-CURL: 37 @ 75kg CABLE ROLLING FAT-GRIP BTB WRIST-CURL; 3 X 5-6 L&R @ 95kg PERFECT / TIGER / DIAMOND PUSH-UP DRILLS; ∞ BMX; ~100m TOTAL ELEVATION GAIN PM BMX; ~155m TOTAL HILL CLIMBING SAUNA / STEAM / ICE-POOL: 15 / 15 / 20-min @ 106 / 55 / 1°C 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted July 8, 2020 Author Share Posted July 8, 2020 WEDNESDAY, 8 JUL 2020 (BFR) CABLE FAT-GRIP ROPE-HANDLE HAMMER PAUSE CURL; 3 X 6 @ 85kg BARBELL OFF-BENCH REVERSE WRIST-CURL; 3 X 6 @ 35kg DUMBBELL FAT-GRIP ZOTTMAN CURL: 50 L+R @ 10kg FIXED OVERHEAD BAR DEAD-HANG; 3 X 30s BMX; ~125m TOTAL ELEVATION GAIN PERFECT PUSH-UPS SAUNA / STEAM / ICE-POOL: 15 / 15 / 15-min @ 108 / 56 / 2°C Quote Link to comment Share on other sites More sharing options...
Ricochet Posted July 10, 2020 Author Share Posted July 10, 2020 THURSDAY, 9 JUL 2020 DAY OFF (5) FRIDAY, 10 JUL 2020 AM BARBELL FAT-GRIP PIN WRIST-CURL; 3 X 6 @ 130kg BARBELL THUMBLESS MUSCLE SNATCH; 50 @ 50kg (>10min) CABLE PULLDOWN ROLLING FAT-GRIP WRIST-CURL; 50+ L&R @ 75kg ROLLING FAT-GRIP DEAD-HANG WRIST-CURL; 5 X 20s BMX; ~100m TOTAL ELEVATION GAIN PM BMX; ~155m TOTAL HILL CLIMBING SAUNA / STEAM / ICE-POOL 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted July 11, 2020 Author Share Posted July 11, 2020 SATURDAY, 11 JUL 2020 BARBELL FINGER-ROLL TO REV WRIST-CURLS; 3 X 6 @ 75kg DUMBBELL FAT-GRIP 90-DEG REV WRIST-CURLS; 100+ L&R @ 7.5kg PERFECT PUSH-UPS 5; 4 X 1 > 5-REPS (60) TEXAS PUSH-UPS 10; 1 X 1 > 10-REPS (55) @ 50.7 seconds DEEP PARALLEL BAR DIPS; 55+ 26" BMX HILL CLIMBS 1 Quote Link to comment Share on other sites More sharing options...
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