Ricochet Posted January 27, 2021 Author Share Posted January 27, 2021 WEDNESDAY, 27 JAN 2021 FAT WRIST ROLLER + BELT PRONATION (SUPERSET): 5 x 5 ↑ @ 9kg + 50 L&R @ 9kg + 90s REST CLOSE-GRIP PUSH-UP: 108 CONSECUTIVE 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 29, 2021 Author Share Posted January 29, 2021 THURSDAY, 28 JUL 2021 FIVE (5) ROUNDS OF: 2.5 ↑↓ FAT HANDLE WRIST ROLLER @ 9kg 50 FAT HANDLE REVERSE WRIST CURL @ 9kg 50 L&R HAND GRIPPER @ COC#1 <90s REST FRIDAY, 29 JAN 2021 SEATED FAT WRIST ROLLER: 8 ↑ CONSECUTIVE @ ~50kg * BELT FOREARM DEVIATION: 3 x 60 L&R @ 5kg * 8 ↑ = = ~280 Total Rolls performed in eight consecutive cluster sets of ~35 rolls with less than a ten-second reset between each set. 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 30, 2021 Author Share Posted January 30, 2021 SATURDAY, 30 JAN 2021 SEATED FAT WRIST ROLLER: 9 ↑ CONSECUTIVE @ ~50kg * BELT FOREARM PRONATION: 100+ L&R @ 5kg RKC PLANK: 3 x 25-30s * 9 ↑ = = ~315 Total Rolls 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted January 31, 2021 Author Share Posted January 31, 2021 SUNDAY, 31 JAN 2021 SEATED FAT WRIST ROLLER: 10 ↑ CONSECUTIVE @ ~50kg * HAND GRIPPER SILVER BULLET: 5 x 20s L&R @ 5kg w/ COC#2 HAND GRIPPER SILVER BULLET: 5 x 20s L&R @ 5kg w/ COC#1.5 HAND GRIPPER SILVER BULLET: ~30s L&R @ 2kg w/ COC#2 SPHINX PUSH-UP: 67 CONSECUTIVE REPS * 10 ↑ = ~350 total rolls in ten consecutive sets with less than a ten-second reset between each set 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted February 1, 2021 Author Share Posted February 1, 2021 MONDAY, 1 FEB 2021 SEATED FAT WRIST ROLLER: 11 ↑ CONSECUTIVE @ ~50kg These are starting to get very hard, good! 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted February 1, 2021 Share Posted February 1, 2021 18 minutes ago, Ricochet said: MONDAY, 1 FEB 2021 SEATED FAT WRIST ROLLER: 11 ↑ CONSECUTIVE @ ~50kg These are starting to get very hard, good! Im not surprised at 50KG. Thats a lot of weight. 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted February 2, 2021 Author Share Posted February 2, 2021 TUESDAY, 2 FEB 2021 SEATED FAT WRIST ROLLER: 10 ↑ CONSECUTIVE @ ~55kg... increased the loading by 5kg FAT HANDLE WRIST CURL: 100 CONSECUTIVE @ 9kg FAT HANDLE CHUCK SIPES WRIST CURL: 4 x 55 L&R @ 9kg HAMMER PLATE REVERSE CURL: 250 CONSECUTIVE @ 5kg 2 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted February 5, 2021 Author Share Posted February 5, 2021 FRIDAY, 5 FEB 2021 SEATED FAT WRIST ROLLER: 11 ↑ CONSECUTIVE @ ~55kg BELT PRONATION + HAND GRIPPER (SUPERSET): 3 x (100+ L&R @ 5kg + 30+ L&R @ COC#1 + 60s REST) 1 Quote Link to comment Share on other sites More sharing options...
slazbob Posted February 6, 2021 Share Posted February 6, 2021 Have you tried BFR training? They seem to be perfect for the way you train. I got the idea from AW Michael Todd and I really love the pump and progress I’m making with lighter loads with higher reps. 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted February 6, 2021 Author Share Posted February 6, 2021 (edited) 12 hours ago, slazbob said: Have you tried BFR training? They seem to be perfect for the way you train. I got the idea from AW Michael Todd and I really love the pump and progress I’m making with lighter loads with higher reps. Sure do! However, I cycle occlusion (blood flow restriction) in my training. For some reason if I do BFR for too long of a period without a break I start getting nerve issues (twitches, cramps, and aching pains usually at night). No matter the cuff/wrap pressure that I use it eventually raises it's ugly head and bites me good. I have learned to cycle it and use it more during recovery periods and with good results. Thus, I usually use it after a block of super heavy work for a number of weeks to months and stop when the "issues" start. Edited February 6, 2021 by Ricochet Quote Link to comment Share on other sites More sharing options...
slazbob Posted February 6, 2021 Share Posted February 6, 2021 10 hours ago, Ricochet said: Sure do! However, I cycle occlusion (blood flow restriction) in my training. For some reason if I do BFR for too long of a period without a break I start getting nerve issues (twitches, cramps, and aching pains usually at night). No matter the cuff/wrap pressure that I use it eventually raises it's ugly head and bits me good. I have learned to cycle it and use it more during recovery periods and with good results. Thus, I usually use it after a block of super heavy work for a number of weeks to months and stop when the "issues" start. Yes, I use them the day after heavy training for recovery doing light blowup sets and it has given me damn good results so far! I only pump mine up to 250, but they recommend 300 after you’re accustomed to it. It goes to 500 on mine but I think that’s crazy haha. 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted February 6, 2021 Author Share Posted February 6, 2021 (edited) SATURDAY, 6 FEB 2021 SEATED FAT WRIST ROLLER: 8 ↑ CONSECUTIVE @ ~55kg REVERSE WRIST CURL + TABLE PLATE WRIST CURL: 3 x ( 100 L&R @ 2.5kg + 35 L&R @ 5kg + 30s REST ) STANDING BTB PLATE WRIST CURLS: ~100 L&R @ 5kg TABLE PLATE WRIST CURL: 3 x 10 L&R @ 10kg Edited February 6, 2021 by Ricochet 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted February 8, 2021 Author Share Posted February 8, 2021 (edited) MONDAY, 8 FEB 2021 FAT-GRIP BARBELL DECLINE PRESS: 70kg @ 4 x 12 BAR DIP: 16 @ +15kg > 10s > 27 @ BW > 120s > 36 @ BW CABLE ROPE HAMMER CURL: 3 x 6 w/ 2s PAUSE @ 42kg FAT-GRIP MACHINE CURL: 3 x 6 w/ 2s PAUSE @ 70kg MY GYM WAS OPENED TODAY!!! Edited February 8, 2021 by Ricochet 2 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted February 9, 2021 Author Share Posted February 9, 2021 TUESDAY, 9 FEB 2021 ROLLING FAT-GRIP TOP-HALF PULL-UP: 4 x 6 @ +15kg JUDO BELT PULL-UP: 6 @ +15kg > 15s > 5 @ BW EZ-BAR REVERSE PREACHER CURL: 3 x 6 @ 30kg CABLE ROPE HAMMER CURL: 3 x 6 w/ 2s PAUSE @ 42kg 2 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted February 10, 2021 Author Share Posted February 10, 2021 WEDNESDAY, 10 FEB 2021 FAT-GRIP DB INCLINE PRESS: 2 x 4-5 @ 40kg BAR DIP: 6 PAUSED @ +40kg > 60s > 52 @ BW FAT-HANDLE CABLE WRIST ROLLER: 3 x 2 ↑↓ @ 12.5kg FAT-GRIP CHUCK SIPES DB WRIST CURL: 3 x 6 @ 40kg ROLLING FAT-GRIP CABLE WRIST CURL: 3 x 6 @ 77-84kg 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted February 10, 2021 Share Posted February 10, 2021 On 08/02/2021 at 12:10 PM, Ricochet said: MONDAY, 8 FEB 2021 FAT-GRIP BARBELL DECLINE PRESS: 70kg @ 4 x 12 BAR DIP: 16 @ +15kg > 10s > 27 @ BW > 120s > 36 @ BW CABLE ROPE HAMMER CURL: 3 x 6 w/ 2s PAUSE @ 42kg FAT-GRIP MACHINE CURL: 3 x 6 w/ 2s PAUSE @ 70kg MY GYM WAS OPENED TODAY!!! Nice one. I bet you are glad to be back. Does it have any restrictions? Like masks? Etc 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted February 11, 2021 Author Share Posted February 11, 2021 17 hours ago, mcalpine1986 said: Nice one. I bet you are glad to be back. Does it have any restrictions? Like masks? Etc Nope 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted February 11, 2021 Share Posted February 11, 2021 4 hours ago, Ricochet said: Nope Awesome. Will be great for you to get back to certain exercises you couldnt do. Its looking like april for gyms opening here. 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted February 11, 2021 Author Share Posted February 11, 2021 48 minutes ago, mcalpine1986 said: Awesome. Will be great for you to get back to certain exercises you couldnt do. Its looking like april for gyms opening here. I'll keep my fingers crossed for you for an even earlier re-opening 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted February 11, 2021 Author Share Posted February 11, 2021 THURSDAY, 11 FEB 2021 FAT (NEUTRAL) GRIP TOP-HALF PULL-UP: 3 x 6 @ +25>35kg CABLE ROPE HAMMER CURL: 3 x 6 @ 35kg CABLE ROTATING STRAIGHT-BAR REVERSE CURL: 3 x 6 @ 28kg FAT-GRIP MACHINE CURL: 3 x 6 @ 74>81kg All reps performed with a single or double pause. 1 Quote Link to comment Share on other sites More sharing options...
Davideghisa Posted February 11, 2021 Share Posted February 11, 2021 13 minutes ago, Ricochet said: I'll keep my fingers crossed for you for an even earlier re-opening Where do you live? You are so lucky to have the possibility to train in the gym! Quote Link to comment Share on other sites More sharing options...
Ricochet Posted February 12, 2021 Author Share Posted February 12, 2021 On 2/11/2021 at 6:43 PM, Davideghisa said: Where do you live? You are so lucky to have the possibility to train in the gym! Siam Quote Link to comment Share on other sites More sharing options...
Ricochet Posted February 12, 2021 Author Share Posted February 12, 2021 FRIDAY, 12 FEB 2021 FAT-GRIP ONE-ARM FLOOR PRESS: 3 x 8+ @ 40kg FAT-GRIP WRIST CURL FROM PINS: 3 x 6+ @ 70-75kg BELT ONE-ARM FOREARM PRONATION: 3 x 6+ @ 17.5kg FINGER BARBELL ROLL: 3 x 6 + 20-30s HOLD @ 80-90kg 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted February 13, 2021 Author Share Posted February 13, 2021 SATURDAY, 13 FEB 2021 SEATED FAT WRIST ROLLER: 10 ↑ CONSECUTIVE @ ~55kg HAND GRIPPER: 50 L&R @ COC#1 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted February 15, 2021 Author Share Posted February 15, 2021 MONDAY, 15 FEB 2021 ROLLING FAT-GRIP TOP-HALF PULL-UP: 4 x 6 @ +20 | 20 | 20 | 25kg CABLE ROPE HAMMER CURL: 4 x 12+ w/ 2s PAUSE @ 28kg EZ-BAR SPIDER REVERSE CURL: 4 x 20+ @ 22.5kg 1 Quote Link to comment Share on other sites More sharing options...
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