Ricochet Posted August 2, 2020 Author Share Posted August 2, 2020 SUNDAY, 2 AUG 2020 2" FAT-AXLE WRIST-CURL; 34 | 25 | 23 @ 87.5KG CBL FAT-GRIP RPE-HDL HAMMER CURL; 3 X 6 @ 75kg CBL FAT-GRIP RPE-HDL HAMMER CURL; 200+ @ 45kg * ALL THUMBLESS MONKEY-GRIP 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted August 3, 2020 Author Share Posted August 3, 2020 (edited) MONDAY, 3 AUG 2020 2" FAT AXLE MONKEY GRIP DEADLIFT; 8 X 10s @ 105KG DB FAT GRIP LOW-INCLINE PRESS; 5 X 3 @ 40KG * 8 X 10s = Eight (8) Rest-Pause Singles each with a 10-second hold at lockout Edited August 3, 2020 by Ricochet 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted August 4, 2020 Author Share Posted August 4, 2020 TUESDAY, 4 AUG 2020 DB FAT GRIP WRIST CURL; 5 X 5-6 @ 45KG FAT WRIST ROLLER '2-MAN WAR'; FLEXION 10-0 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted August 5, 2020 Author Share Posted August 5, 2020 WEDNESDAY, 5 AUG 2020 EZ TEXAS ARM WRESTLER REV CURL; 3 X 6 @ 35KG DB 90° REV WRIST CURL; 3 X 35-50 @ 12.5KG 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted August 6, 2020 Author Share Posted August 6, 2020 (edited) THURSDAY, 6 AUG 2020 FAT AXLE WRIST CURL; 29 | 27 | 26 | 26 @ 90KG CBL SEATED ROW RFGD WRIST CURL; 3 X 6 @ 42.5KG CBL RFGS GOOSENECK WRIST CURL; 3 X 50 @ 35KG Edited August 10, 2020 by Ricochet 1 Quote Link to comment Share on other sites More sharing options...
AvgJo Posted August 6, 2020 Share Posted August 6, 2020 What’s your thinking behind the high frequency, lowish volume forearm work? You find it superior in terms of muscle gain? Or you just enjoy it? nice log! love the heavy 3x6 Chuck Sipes wrist curls 2 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted August 6, 2020 Author Share Posted August 6, 2020 I respond well to high frequency specificity dominate programs as long as I: watch the daily/weekly volume; alternate daily the target movement (e.g. flexors, extensors, deviation, rotation, support work/static holds, etc.); and insure to complete my daily active recovery (bmx hill cycling; swimming; sauna/steam/cold pool). Been almost two years and I have gained over 2" so it is working for me. I know a few top-level arm wrestlers; grip strength athletes; professional sailing grinders; and world champion kendo athletes that all train their grip and/or forearms daily sometimes multiple times. 1 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted August 7, 2020 Author Share Posted August 7, 2020 (edited) FRIDAY, 7 AUG 2020 FAT AXLE MONKEY GRIP DEADLIFT; 7 X 10s @ 107.5KG THUMBLESS HS DECLINE PRESS; 6 X 12-15 @ >65KG X 2 MONKEY GRIP FARMER'S WALK; 2 X 60s @ 75KG X 2 Edited August 7, 2020 by Ricochet 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted August 8, 2020 Author Share Posted August 8, 2020 SATURDAY, 8 AUG 2020 EZ TEXAS ARM WRESTLER CURL; 3 X 4-6 @ 55KG CBL INCLINE BENCH REV WRIST CURL; 100+ @ 55KG 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted August 9, 2020 Author Share Posted August 9, 2020 (edited) SUNDAY, 9 AUG 2020 FAT AXLE BENCH WRIST CURL; 26 | 24 | 25 | 23 | 24 @ 95KG CBL SEATED PULLDOWN RFG WRIST CURL; 29 @ 105KG FAT WRIST ROLLER '2-MAN WAR'; 2 X ↑ FLEXION @ 10KG KB FAT WRIST ROLLER; 3 X ↑ FLEXION @ 10KG KB RFGD WRIST CURL DEADHANG; 6 X 30s @ BW Edited August 10, 2020 by Ricochet 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted August 10, 2020 Author Share Posted August 10, 2020 (edited) MONDAY, 10 AUG 2020 FAT AXLE MONKEY GRIP DEADLIFT; 8 X 10s @ 110KG BELT FOREARM PRONATION / SUPINATION / RADIAL DEVIATION; 125+ WARM-UP @ 15-35KG CBL 225+ WORK @ 12-20KG KB Edited August 15, 2020 by Ricochet Quote Link to comment Share on other sites More sharing options...
Ricochet Posted August 12, 2020 Author Share Posted August 12, 2020 TUESDAY, 11 AUG 2020 BB REV WRIST CURL; 8 X 6 @ 35-37.5KG FAT WRIST ROLLER '2-MAN WAR'; 10 X ↑ EXT @ 10KG KB FAT WRIST ROLLER; 10 X ↑ EXT @ 35>105KG CBL 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted August 12, 2020 Author Share Posted August 12, 2020 WEDNESDAY, 12 AUG 2020 BB FAT GRIP RACK PULL WRIST CURL; 3 X 6 @ 80KG BB FAT GRIP RACK PULL WRIST CURL; 6 X 10 @ 70KG CBL RFGS ARM WRESTLER WRIST CURL; 200+ @ 35>95KG CBL RFGS ARM WRESTLER WRIST CURL; 10 X 6 @ 105KG 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted August 13, 2020 Author Share Posted August 13, 2020 (edited) THURSDAY, 13 AUG 2020 FAT AXLE MONKEY GRIP DEADLIFT; 6 X 10s @ 111KG MONKEY GRIP FARMER'S WALK; 2 X 60s @ 80KG X 2 BB FINGER ROLL: 3 X 6 @ 80KG BELT RADIAL DEVIATION; 3 X 6 @ 14KG KB Edited August 13, 2020 by Ricochet 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted August 14, 2020 Author Share Posted August 14, 2020 FRIDAY, 14 AUG 2020 SLOW-TEMPO SPHINX PUSH-UP; 25-20-15-10-5 (75) @ BW SBB REV WRIST CURL; 6 X 6 @ 35KG BELT FOREARM PRONATION; 6 X 6 @ 10>50KG CBL BELT FOREARM PRONATION; 3 X 6 @ 32KG KB Quote Link to comment Share on other sites More sharing options...
Ricochet Posted August 15, 2020 Author Share Posted August 15, 2020 SATURDAY, 15 AUG 2020 FAT AXLE BENCH WRIST CURL; 22 | 21 | 23 @ 105KG DB FAT GRIP WRIST CURL; 5 X 35 @ 35KG 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted August 16, 2020 Author Share Posted August 16, 2020 SUNDAY, 16 AUG 2020 FAT AXLE MONKEY GRIP DEADLIFT; 6 X 10>3s @ 112.5KG FAT AXLE MONKEY GRIP DEADLIFT; 6 X 10s @ 105KG BELT FOREARM SUPINATION; 8 X 10+ @ 45KG CBL Quote Link to comment Share on other sites More sharing options...
Ricochet Posted August 17, 2020 Author Share Posted August 17, 2020 (edited) MONDAY, 17 AUG 2020 THUMBLESS FARMER'S WALK; 2 X ~30m @ 85kg/handle ROLLING FAT GRIP PULL-UP TOP-HOLD; 8 X 30s @ BW Edited August 17, 2020 by Ricochet Quote Link to comment Share on other sites More sharing options...
Ricochet Posted August 18, 2020 Author Share Posted August 18, 2020 TUESDAY, 18 AUG 2020 BB FAT GRIP RACK PULL WRIST CURL; 3 X 6 @ 100kg BB FAT GRIP RACK PULL WRIST CURL; 10 @ 80kg CBL ROLLING FAT GRIP WRIST CURL; 6 x 35+ L&R @ 65kg Quote Link to comment Share on other sites More sharing options...
Ricochet Posted August 19, 2020 Author Share Posted August 19, 2020 WEDNESDAY, 19 AUG 2020 FAT WRIST ROLLER '2-MAN WAR'; 10 X ↑ EXT & FLX BELT FOREARM PRONATION; 10 X 10 L&R @ >42.5kg CBL BELT FOREARM PRONATION; 3 X 6 L&R @ 47.5kg CBL Quote Link to comment Share on other sites More sharing options...
Ricochet Posted August 20, 2020 Author Share Posted August 20, 2020 (edited) THURSDAY, 20 AUG 2020 FAT AXLE MONKEY GRIP DEADLIFT; 6 X 10s @ 112.5kg FAT AXLE BENCH WRIST CURL; 26 | 23 | 22 @ 106kg FAT AXLE WRIST CURL; ~50 @ 55kg Edited August 20, 2020 by Ricochet 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted August 21, 2020 Author Share Posted August 21, 2020 (edited) x Edited April 5, 2021 by Ricochet Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted August 21, 2020 Share Posted August 21, 2020 2 hours ago, Ricochet said: FRIDAY, 21 AUG 2020 ROLLING FAT GRIP PULL-UP TOP-HOLD; 6 X 5s @ 15>45kg ROLLING FAT GRIP PULL-UP TOP-HOLD; 6 X 6-10s @ 50kg BELT FOREARM SUPINATION; 6 X 20 L&R @ 45kg CBL It has been two (2) years since today that I started this Popeye Forearms specificity training. In that time I have gained over 2" in my upper forearms; over 3" at mid-forearms; and nearly an inch on my wrists. My upper forearms are ever so slowly creeping back-up from the loss during to COVID-19 lockdown... however, I did manage to make some amazing gains at both the mid-arm and wrist. My forearms are definitely getting stronger now... nearly at the same strength levels back when I had 13¼ and 13¾" forearms. The major difference this time around being that I believe my forearms are much more denser and harder (tighter) now... thus perhaps why the girth is smaller. I will add a little bit more volume on my flexion (wrist curl) workouts to see if that may illicit more growth and mass in the lower wrist flexors (upper forearms). As always, all measuring is performed cold... unflexed... without a pump... without goosenecking... with my arm held out straight. 21 AUG 2020 = 80kg; 11⅞" (Wrist: 7⅛"; Mid-Arm: 11⅛") 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") ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 10 SEP 2012 = 98kg; 13¼" (Wrist: ---"; Mid-Arm: 11¾") 19 NOV 2008 = ~80kg; 13¾" (Wrist: ~7½"; Mid-Arm: ~11½") Thats fantastic. Your mid forearms are nearly matching your upper measurement. They must look visually very different with the lower mass further down. I love reading this sort of detailed documentation. Ive found that my forearms seem to thicken lower down the bigger they get, although i dont really track the mid measurement. All your hard work and volume is paying off. 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted August 22, 2020 Author Share Posted August 22, 2020 SATURDAY, 22 AUG 2020 DB FAT GRIP HIGH-INCLINE PRESS; 3 X 6 @ 30kg CBL ROLLING FAT GRIP WRIST CURL; 6 X 50 L&R @ 67.5kg BB ZOMBIE A2G PAUSE FRONT SQUAT; 8 X 1 @ >90kg 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted August 23, 2020 Author Share Posted August 23, 2020 SUNDAY, 23 AUG 2020 BB FAT GRIP BRADFORD PRESS; 3 X 6 @ 52.5kg FAT WRIST ROLLER '2-MAN WAR'; 12 X ↑ EXT & FLX BELT FOREARM PRONATION; ~100 L&R @ 20kg KB Quote Link to comment Share on other sites More sharing options...
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