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Popeye! A Training Log


Ricochet

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TUESDAY, 16 FEB 2021
FAT-GRIP BARBELL PIN WRIST CURL: 3 x 6+ @ 75kg; 4 @ 80kg
FAT-GRIP EZ-BAR PIN REVERSE WRIST CURL: 4 x 6+ @ 40kg
FAT-GRIP HIGH INCLINE SMITH PRESS: 4 x 12+ @ 40>42.5kg
FAT-GRIP CHUCK SIPES WRIST CURL: 4 x 20+ L&R @ 30kg

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36 minutes ago, Ricochet said:

TUESDAY, 16 FEB 2021
FAT-GRIP BARBELL PIN WRIST CURL: 3 x 6+ @ 75kg; 4 @ 80kg
FAT-GRIP EZ-BAR PIN REVERSE WRIST CURL: 4 x 6+ @ 40kg
FAT-GRIP HIGH INCLINE SMITH PRESS: 4 x 12+ @ 40>42.5kg
FAT-GRIP CHUCK SIPES WRIST CURL: 4 x 20+ L&R @ 30kg

You are crazy strong on FG sipes wrist curls. . Must be one hell of a pump doing 20 rep sets as well. Good stuff 👍

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On 2/16/2021 at 7:05 PM, mcalpine1986 said:

You are crazy strong on FG sipes wrist curls. . Must be one hell of a pump doing 20 rep sets as well. Good stuff 👍

For some reason I am stupid strong on supported wrist curls, as well as supported wrist roller. I would say that my best Fat-Grip Chuck Sipes Dumbbell Wrist Curl performance would be either 3 reps with 60kg dumbbell or 8 reps with the 55kg. My best Fat Axle Bench Wrist Curl is ~26 @ 106.5kg. And my best Plate-Loaded Band on Barbell Fat-Handle Wrist Roller would either be 60kg for 1-minute of non-stop rolling or 15kg non-stop rolling for 30-minutes straight.

Edited by Ricochet
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WEDNESDAY, 17 FEB 2021
FAT (NEUTRAL) GRIP TOP-HALF PULL-UP: 3 x 6 @ +40kg
CABLE ROPE HAMMER CURL: 3 x 12+ w/ 2s PAUSE @ 31.5kg
EZ-BAR PREACHER REVERSE CURL: 3 x 12+ @ 25kg
FAT-GRIP MACHINE CURL: 3 x 20 @ 53kg

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THURSDAY, 18 FEB 2021
FAT-GRIP BARBELL PIN WRIST CURL: 4 x 6 @ 77.5kg
FAT-GRIP DUMBBELL LOW-INCLINE PRESS: 4 x 12-15 @ 30kg 
CABLE FAT WRIST ROLLER: 8 x 1 ↑ @ 21kg *

 

1↑= 20+ Total Rolls; 20+ Rolls Up with Speed Release Down; one single Roll is composed of two Turns (one Turn with the left-hand and one Turn with the right); so 20 Rolls equals 40 total Turns.

Edited by Ricochet
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FRIDAY, 19 FEB 2021
FAT-GRIP ONE-ARM HAMMER CURL: 3 x 6 L&R @ 20kg
FAT-GRIP TOP-HALF CHIN-UP: 3 x 12+ @ +15kg
FAT-GRIP CABLE REVERSE CURL: 3 x 12+ @ 21kg
FAT-GRIP MACHINE CURL: 3 x 12+ @ 74kg
FAT (MONKEY) GRIP BARBELL HOLD: 3 x 15-20s @ 100kg

Edited by Ricochet
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On 2/17/2021 at 1:20 PM, Ricochet said:

For some reason I am stupid strong on supported wrist curls, as well as supported wrist roller. I would say that my best Fat-Grip Chuck Sipes Dumbbell Wrist Curl performance would be either 3 reps with 60kg dumbbell or 8 reps with the 55kg. My best Fat Axle Bench Wrist Curl is ~26 @ 106.5kg. And my best Plate-Loaded Band on Barbell Fat-Handle Wrist Roller would either be 60kg for 1-minute of non-stop rolling or 15kg non-stop rolling for 30-minutes straight.

Just insane numbers man. Very impressive.

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15 minutes ago, Ricochet said:

MONDAY, 22 FEB 2021
JUDO BELT PULL-UP: 4 x 6
ROLLING FAT-GRIP TOP-HALF PULL-UP: 3 x 6 @ +15kg
CABLE ROPE HAMMER CURL: 3 x 6 w/ 2s PAUSE @ 38.5kg
EZ-BAR REVERSE CURL: 3 x 12 @ 27.5 | 30 | 32.5kg
FAT-GRIP MACHINE CURL: 3 x 20 @ 53kg

Scheduled measuring was yesterday, the 21st of February. Slowly but surely, I am steadily increasing my forearm size. The forty days of closed gyms only cost me an eighth or so in growth. As always, all measuring is performed cold... unflexed... without a pump... without goosenecking, arm held out straight. 

21FEB2021 = 96kg; 12⅝" (Wrist: 7¼"; Mid: 11⅞") 
21NOV2020 = 94kg; 12⅜" (Wrist: 7¼"; Mid: 11¾")
21AUG2020 = 80kg; 11⅞" (Wrist: 7⅛"; Mid: 11⅛")
22MAY2020 = 81kg; 11¾" (Wrist: 6⅞"; Mid: 10½")
21FEB2020 = 81kg; 11⅞" (Wrist: 7"; Mid: 10⅛")
21NOV2019 = 82kg; 12" (Wrist: 6⅞"; Mid: 9½")
21AUG2019 = 82kg; 11¾" (Wrist: 6¾"; Mid: 9⅛")
21MAY2019 = 83kg; 11¼" (Wrist: 6¾"; Mid: ---")
21MAR2019 = 83kg; 11" (Wrist: 6½"; Mid: ---")
21JAN2019 = 84kg; 10¾" (Wrist: 6½; Mid: 8½") 
21AUG2018 = 86kg; 9¾" (Wrist: 6¼"; Mid: ~8")

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

19NOV2008 = 80kg; 13¾" (Wrist: 7½"; Mid: 11½")

Impressive gains. Your mid thickness is catching up with your top measurement. It must be noticable the thickness gain. The actual volume of your forearms will be larger than the top measurement suggests.

 

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22 hours ago, mcalpine1986 said:

Impressive gains. Your mid thickness is catching up with your top measurement. It must be noticable the thickness gain. The actual volume of your forearms will be larger than the top measurement suggests.

 

 

22 hours ago, mcalpine1986 said:

Just insane numbers man. Very impressive.

Yeah, the hard work is beginning to pay off; thank you for the support and the motivation (your training log) brother. Cheers!

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TUESDAY, 23 FEB 2021
BARBELL MILITARY PRESS WARM-UP: 8 x 10-12 @ 10>40kg
FAT (MONKEY) GRIP BARBELL HOLD: 4 x 6s @ 115>117.5kg
CABLE FAT WRIST ROLLER: 4 x 6 ROLLS EXT + FLX @ 35kg
ROTATING-BAR PULLDOWN WRIST CURL: 4 x 6 @ 82kg
FAT-GRIP REVERSE WRIST CURL: 4 x 6 L&R @ 10kg DB
EZ-BAR PIN REVERSE WRIST CURL; 4 x 6 @ 32.5kg

Fat (Monkey) Grip = Thumbless Overhand Grip using Fat Grips

6 Rolls = 12 Turns (6 Turns Left Hand and 6 Turns Right)

 

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17 minutes ago, Ricochet said:

 

Yeah, the hard work is beginning to pay off; thank you for the support and the motivation (your training log) brother. Cheers!

No problem man. Likewise, keep up the great work and inspiring results.

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WEDNESDAY, 24 FEB 2021
ROLLING FAT-GRIP CABLE SEATED ROW: 4 x 6 L&R @ 47>52kg
ALTERNATING INCLINE HAMMER CURL: 4 x 6 L&R @ 16>18kg
EZ-BAR PREACHER REVERSE CURL: 4 x 12 @ 27.5kg
FAT (MONKEY) GRIP SPIDER CURL: 4 x 12 @ 30kg

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THURSDAY, 25 FEB 2021
FAT (MONKEY) GRIP BARBELL HOLD: 4 x 12s @ 115>112.5kg
FAT-GRIP REVERSE WRIST CURL: 4 x 12 @ 30kg
FAT-GRIP INCLINE REVERSE WRIST CURL: 4 X 12 L&R @ 8kg
FAT-GRIP BTB BARBELL WRIST CURL: 4 x 12 @ 70>62.5kg
CABLE FAT WRIST ROLLER: 4 x 1 ↑↓ @ 21kg
PLATE FAT WRIST ROLLER: 4 x 2 ↑↓ @ 5kg
HAND GRIPPER PUMPS: 50+ L&R @ COC#1

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FRIDAY, 26 FEB 2021
CABLE ‘BACK STRETCHER’ PULLDOWN: ~30 @ 35kg
ROLLING FAT-GRIP CABLE SEATED PULLDOWN: 4 x 6 @ 82kg
EZ-BAR REVERSE CURL: 3 x "21s" @ 22.5kg
FAT-GRIP CHUCK SIPES WRIST CURL: 4 x 25 L&R @ 30>34kg
FAT-GRIP MACHINE CURL: 3 x "New 21s" @ 60-62.5kg

 

"21s"
7 reps in the top half of a movement; then
7 reps in the bottom half; and then
7 full range reps for a total of 21 reps

"New 21s"
7 top-half reps; then
7 mid-range reps; and then
7 full range reps for a total of 21 reps

 

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SUNDAY, 28 FEB 2021
FAT-GRIP PIN WRIST CURL: 4 x 6 @ 80>82.5kg; 50+ @ 45kg
DECLINE PREACHER REVERSE WRIST CURL: 4 x 12 @ 35kg
ROLLING FAT-GRIP HI-CABLE "GOOSENECK" WRIST CURL: 4 x 20 L&R @ 28kg
FAT (MONKEY) GRIP TIMED HOLD: 4 x 20s @ 100kg

 

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MONDAY, 1 MAR 2021
EZ-BAR TEXAS SEATED REVERSE CURL: 4 x 6 @ 40kg
FAT-GRIP EZ-BAR TEXAS SEATED CURL: 4 x 6 @ 50kg
CABLE ROPE HAMMER CURL: 3 x 50+ @ 21kg
HORIZONTAL DOUBLE PAUSE CALF RAISE: 3 x 25+ @ 105kg
HANGING "NO SWING" LEG RAISE: 30+

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TUESDAY, 2 MAR 2021
FAT-GRIP BARBELL DECLINE PRESS: 4 x 6 @ 100kg
BARBELL FINGER ROLL: 4 x 6 @ 90kg
FAT-GRIP BARBELL SUITCASE LIFT HOLD: 4 x 6s L&R @ 55kg
FAT-GRIP CHUCK SIPES WRIST CURL: 50 | 30 L&R @ 30 | 40kg
ROLLING FAT-GRIP CABLE WRIST CURL: 4 x 30+ L&R @ 38.5kg

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WEDNESDAY, 3 MAR 2021
EZ-BAR REVERSE SPIDER CURL: 3 x 6 @ 35kg
BELT CABLE FOREARM DEVIATION; 3 x 6 L&R @ 17.5>21kg
DB REVERSE WRIST CURL: 3 x 6 L&R @ 12kg; 35 L&R @ 8kg
CABLE REVERSE CURL: 3 x 6 LONG PAUSE REPS @ 28kg

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THURSDAY, 4 MAR 2021
FAT MONKEY NEUTRAL GRIP DEAD HANG: 4 x 6s @ +75kg
FAT-GRIP PIN WRIST CURL: 4 x 6 @ 85>95kg;  50+ @ 60kg
CABLE ROPE HAMMER CURL: 2 x "28s" @ 24.5kg
FAT-GRIP MACHINE CURL: 2 x "28s" @ 53kg
ROLLING FAT-GRIP CABLE WRIST CURL: 2 x 30 L&R @ 38.5kg

 

"28s"
7 full range regular reps; then
7 full range ultra-slow reps; then
7 top half reps; then
7 bottom half reps for a total of 28 reps

 

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TUESDAY, 9 MAR 2021
ROLLING FAT-GRIP MONKEY-GRIP DEADHANG HOLD
3s @ 50kg; 8 x 6>4s @ 40>35kg; 2 x 30s @ 15kg; 45s @ BW

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