Ricochet Posted December 27, 2020 Author Share Posted December 27, 2020 (edited) x Edited April 5, 2021 by Ricochet Added pic of Rolling Fat-Grip set-up 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 29, 2020 Author Share Posted December 29, 2020 (edited) TUESDAY, 29 DEC 2020 BAR DIP: 3 x 10 (3s PAUSE) @ BW+20kg; 41 | 53 @ BW BB FAT-GRIP FINGER ROLL: 3 x 15 + 30s HOLD @ 50 | 60 | 70kg CABLE FAT-GRIP ROTATING BAR WRIST CURL: 3 x 35 @ 45.5kg DB FAT-GRIP ON-KNEE WRIST CURL: 2 x 25+ L&R @ 40 | 30kg Edited December 29, 2020 by Ricochet 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 30, 2020 Author Share Posted December 30, 2020 WEDNESDAY, 30 DEC 2020 FAT (NEUTRAL) GRIP PULL-UP: 4 x 12 @ BW+15kg CABLE FAT-HANDLE WRIST ROLLER: 5 x 1 ↑↓ @ 15>35kg DB HAMMER CURL: 3 x 15 L+R @ 16kg FAT-GRIP MACHINE BICEPS CURL: 3 x 12 @ 67kg 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted December 30, 2020 Share Posted December 30, 2020 On 12/27/2020 at 6:19 AM, Ricochet said: SUNDAY, 27 DEC 2020 SUPER-WIDE NEUTRAL-GRIP PULL-UP: 3 x 15 ROLLING FAT-GRIP PULL-UP: 5 x 6 @ BW+5kg CABLE FAT-GRIP ROPE HAMMER CURL: 5 x 12 @ 28kg CABLE BELT FOREARM DEVIATION; 3 x 12-15 L&R @ 12.5kg Looks a great set up. 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 31, 2020 Author Share Posted December 31, 2020 (edited) 17 hours ago, mcalpine1986 said: Looks a great set up. Unfortunately, looking at this pic is the closest I will get to using it for awhile now... we locked down again. All gyms have been closed . Edited December 31, 2020 by Ricochet 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 31, 2020 Author Share Posted December 31, 2020 (edited) Gym are closed again; so lots of 26" BMXing; push-ups; and wrist roller work ahead for me. THURSDAY, 31 DEC 2020 CLOSE-GRIP PUSH-UP: 3 x 50 FAT-HANDLE WRIST ROLLER: 6 x 5 ↑↓ @ 4kg ↑↓ = ~40 Total Rolls (~20 Full Rolls Up and ~20 Full Rolls Back Down; left and right hand combined per roll) 5 ↑↓ = ~200 Total Rolls in a single set of five consecutive Rolls Up and Down 6 x 5 ↑↓ = ~1,200 Total Rolls Up and Down in six sets of five Rolls Up and Down Edited December 31, 2020 by Ricochet 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted December 31, 2020 Share Posted December 31, 2020 3 hours ago, Ricochet said: Unfortunately, looking at this pic is the closest I will get to using it for awhile now... we locked down again. All gyms have been closed . Shame and Yep its the same here. Im lucky i can train at work. 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 1, 2021 Author Share Posted January 1, 2021 (edited) FRIDAY, 1 JAN 2021 (BW @ ~100kg) THUMBLESS LEDGE PULL-UP: 8 x 6 + 5s HANG * FAT-HANDLE WRIST ROLLER: 6 x 5 ↑↓ @ 4kg * That is eight (8) sets of six (6) consecutive reps followed by a 5-second dead-hang hold on the sixth (last) rep of each and every set. Edited January 1, 2021 by Ricochet Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 2, 2021 Author Share Posted January 2, 2021 SATURDAY, 2 JAN 2021 CLOSE-GRIP / TIGER / SPHINX PUSH-UP: 4 x ~50 FAT-HANDLE WRIST ROLLER: 6 x 5 ↑↓ @ 4kg 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 3, 2021 Author Share Posted January 3, 2021 (edited) SUNDAY, 3 JAN 2021 THUMBLESS LEDGE PULL-UP: 2 x 7… not enough recovery FAT-HANDLE WRIST ROLLER: 8 x 5 ↑↓ (~1,600 Rolls) @ 4kg ↑↓ = ~40 Total Rolls; ~20 Rolls Up and ~20 Rolls Back Down (one single Roll is composed of two Turns: one turn with the left-hand and one turn with the right; so 40 Rolls equals 80 Turns) 5 ↑↓ = ~200 Total Rolls in a single set consisting of five consecutive Rolls Up and Down 8 x 5 ↑↓ = ~1,600 Total Rolls in eight separate sets of five consecutive Rolls Up and Down Edited January 4, 2021 by Ricochet 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 4, 2021 Author Share Posted January 4, 2021 MONDAY, 4 JAN 2021 CLOSE-GRIP PUSH-UP: 4 x ~50 FAT-HANDLE WRIST ROLLER: 10 x 5 ↑↓ @ 4kg 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 5, 2021 Author Share Posted January 5, 2021 TUESDAY, 5 JAN 2021 FAT (SUPER-WIDE) GRIP PULL-UP: 5 x 5 BELT PULL-UP: 5 x 5… still feeling them Ledge Pull-Ups FAT (CLOSE) GRIP CHIN-UP: 3 x 10 CONSTANT TENSION FAT WRIST ROLLER: 4 x 3 ↑↓ @ 4kg 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 6, 2021 Author Share Posted January 6, 2021 WEDNESDAY, 6 JAN 2021 SUPER-WIDE BAR DIP: 4 x 30+ FAT WRIST ROLLER: 5 x 5 ↑↓ @ 4kg 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 7, 2021 Author Share Posted January 7, 2021 THURSDAY, 7 JAN 2021 FAT BAR (SUPER-WIDE) GRIP PULL-UP: 10 x 10 FAT BAR CLOSE-GRIP CHIN-UP: 20 x 5 FAT WRIST ROLLER: 4 x 5 ↑↓ @ 4kg 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 8, 2021 Author Share Posted January 8, 2021 FRIDAY, 8 JAN 2021 CLOSE-GRIP PUSH-UP: 5 x ~50 FAT WRIST ROLLER: 5 x 5 ↑↓ @ 4kg 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 8, 2021 Share Posted January 8, 2021 Do you have much more grip equipment other than a wrist roller grip wise since the gyms shut? 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 8, 2021 Author Share Posted January 8, 2021 (edited) 34 minutes ago, mcalpine1986 said: Do you have much more grip equipment other than a wrist roller grip wise since the gyms shut? Nope, just my fat handle wrist roller, fat grips, and my CoC grippers. Just making do the best I can. Probably good timing for a de-load to let my tendons and connective tissue catch-up with my recent muscle growth. Edited January 8, 2021 by Ricochet 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 9, 2021 Author Share Posted January 9, 2021 (edited) SATURDAY, 9 JAN 2021 FAT WRIST ROLLER + IRONMIND HAND GRIPPER SIX (6) CONSECUTIVE ROUNDS 5 ↑↓ @ 4kg + 50 L&R @ COC#1 + 90s REST Edited January 9, 2021 by Ricochet Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 10, 2021 Author Share Posted January 10, 2021 SUNDAY, 10 JAN 2021 CLOSE-GRIP "MAX TENSION" PUSH-UP: 6 x ~25 FAT WRIST ROLLER: 8 x 5 ↑↓ @ 4kg Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 11, 2021 Author Share Posted January 11, 2021 MONDAY, 11 JAN 2021 FAT BAR (SUPER-WIDE) GRIP PULL-UP: 10 x 10 FAT BAR CLOSE-GRIP CHIN-UP: 10 x 5 FAT WRIST ROLLER + REVERSE CURL: 5 x ↑↓ @ 4kg + 10 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 11, 2021 Share Posted January 11, 2021 On 1/8/2021 at 1:12 PM, Ricochet said: Nope, just my fat handle wrist roller, fat grips, and my CoC grippers. Just making do the best I can. Probably good timing for a de-load to let my tendons and connective tissue catch-up with my recent muscle growth. Still a nice little selection though. Yeah it could prove a good thing in the long run. Hopefully gyms wont be shut for too long though. 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 12, 2021 Author Share Posted January 12, 2021 (edited) TUESDAY, 12 JAN 2021 FAT WRIST ROLLER + TEXAS PUSH-UPS *; 5 SUPERSETS: 8 ↑↓ @ 4kg + 1>10-REPS (55) @ <50s * Texas Push-Up Challenge: An ascending ladder push-up set starting from one (1) rep and going up to ten (10) reps while quickly standing up fully after every ladder "rep set" completed. Begin standing, start the clock and rapidly drop down and perform one perfect Push-Up. Stand back up quickly and immediately drop back down again and knock-out two Push-Ups; stand up. Drop back down once again, do three Push-Ups, stand back up again. Repeat this pattern until ten ladder sets (rep sets) have been completed, ending in a standing position; stop the clock. A total of 55 Push-Ups will be performed. Perform for best time with best form (please note that the timer begins and ends in a standing position). ~3:00+ = Poor ~2:00 = Average ~1:30 = Good ~1:00 = Excellent <50s = Exceptional Edited January 15, 2021 by Ricochet 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 13, 2021 Author Share Posted January 13, 2021 WEDNESDAY, 13 JAN 2021 SUPER-WIDE BAR DIP + DEADHANG HOLD: 10 x 20 + 30s SUPER-WIDE BAR DIP: 5 x 5 w/ 3-COUNT PAUSES HANGING STRAIGHT-LEG RAISE: 5 x 10+ FAT WRIST ROLLER: 3 x 6 ↑↓ @ 4kg 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 14, 2021 Author Share Posted January 14, 2021 THURSDAY, 14 JAN 2021 FAT-GRIP WIDE-GRIP PULL-UP: 5 x 10 FAT-GRIP CLOSE-GRIP TOP-HALF PULL-UP: 10 x 5 FAT-GRIP VIKING PRESS: ~75 CONSECUTIVE REPS @ ~20kg FAT WRIST ROLLER: 3 x 6 ↑↓ @ 4kg 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 15, 2021 Author Share Posted January 15, 2021 (edited) FRIDAY, 15 JAN 2021 FAT WRIST ROLLER + TEXAS PUSH-UPS + HAND GRIPPER; 3 GIANT SETS: 10 ↑↓ @ 4kg + 55 @ <50s + 50 L&R @ COC#1 3 x 10 ↑↓ = ~1,200 Total Rolls in three separate sets of ten consecutive Rolls Up and Down 10 ↑↓ = ~400 Total Rolls in a single set consisting of ten consecutive Rolls Up and Down ↑↓ = ~40 Total Rolls; ~20 Rolls Up and ~20 Rolls Back Down (one single Roll is composed of two Turns: one turn with the left-hand and one turn with the right; so 40 Rolls equals 80 Turns) Texas Push-Up Challenge: An ascending ladder push-up set starting from one (1) rep and going up to ten (10) reps while quickly standing up fully after every ladder "rep set" completed. Begin standing, start the clock and rapidly drop down and perform one perfect Push-Up. Stand back up quickly and immediately drop back down again and knock-out two Push-Ups; stand up. Drop back down once again, do three Push-Ups, stand back up again. Repeat this pattern until ten ladder sets (rep sets) have been completed, ending in a standing position; stop the clock. A total of 55 Push-Ups will be performed. ~3:00+ = Poor ~2:00 = Average ~1:30 = Good ~1:00 = Excellent <50s = Exceptional Edited January 15, 2021 by Ricochet 1 Quote Link to comment Share on other sites More sharing options...
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