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Popeye! A Training Log


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mcalpine1986
12 hours ago, Ricochet said:

Not much as I have some training implements and weights here at home. Have to be a little creative that is all.  Lots of Fat Wrist Roller work!

Good stuff. Im sure the thick bar wrist roller work will add size. My ironmind one is great but it does shred my hands when going heavy as the knurling is sharp. I have 3 kettlebells and loads of grip stuff and a few other bits but i have no room at home so ive taken it to work and im going to train there. I work in tile distribution so for legs ive going to pull and push heavy pallets of adhesive since i cant squat. I can do dips and pullups between tge forks of out warehouse forklift truck. Got to adapt in these tough times.

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WEDNESDAY, 16 OCT 2019 Cable Fat-Grip Rolling V-Handles Seated Pulldown Wrist Curl Both Arms; 50 Reps @ 60  |  80  |  100  |  120 LBS; 42 Reps @ 140 LBS Cable Fat-Grip Rolling-Handle Standing

Chinese Power DB Row_Olympic Weightlifting Champion Shi Zhiyong

LOG STARTED ON WEDNESDAY, 16 OCTOBER 2019   1991 - 2008; ORIGINS   [19 NOV 2008 = 13¾" (Wrist: ~7½"; Mid-Forearm: ~11½")] My initial serious foray into the grip world was via a hard les

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Ricochet

SUNDAY, 22 MAR 2020
FAT WRIST ROLLER
: ↑↓
HAND GRIPPERS
SS JUMP BIKE:
~18km @ ~150m

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Ricochet

MONDAY, 23 MAR 2020
SS JUMP BIKE:
~9km @ ~30m
TRAD HARD THAI MASSAGE: ~1hr

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Ricochet

TUESDAY, 24 MAR 2020
SELOUYANOV ST TRAINING;
#-A-HEAVY
LOADED BELT FINGER PINCH HOLDS
6 SETS x ~45s @ 4>2kg w/ 10min RESTS
Pinkie: 2; Ring: 2; Middle: 4>2; Index: 4>2kg
ACTIVE REST: ∞ SPHINX / TIGER PUSH-UPS
SS JUMP BIKE: ~7.5km @ ~150m

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Ricochet

WEDNESDAY, 25 MAR 2020
BAND FINGER EXT: ∞ IM YELLOW

SS JUMP BIKE: ~18km @ ~150m

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Ricochet

THURSDAY, 26 MAR 2020
SELOUYANOV ST TRAINING; #-D1-LIGHT

FAT ROLLING-HANDLE BAND WRIST-CURLS (ROW)
3 SETS x ~50s w/ 10min RESTS
ACTIVE REST: ∞ HAMMER LEVERS U/R-DEVIATION
                         ∞ HAMMER LEVERS PRO/SUPINATION
                         ∞ HAND GRIPPERS
SS JUMP BIKE: ~7km @ ~120m

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Updated Exercise Numbering
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Ricochet

FRIDAY, 27 MAR 2020
SELOUYANOV ST TRAINING; #-C-LIGHT

LOADED BELT FINGER PINCHES
3 SETS x ~40-60s @ 2kg w/ 10min RESTS
ACTIVE REST: ∞ SPHINX / TIGER PUSH-UPS
                           ∞ LEDGE THUMBLESS CHIN/PULL-UPS
SS JUMP BIKE: ~12.5km @ ~105m

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Ricochet

SATURDAY, 28 MAR 2020
SELOUYANOV ST TRAINING; #-D1-HEAVY

FAT ROLLING-HANDLE BAND WRIST-CURLS (ROW)
9 SETS x ~50-60s w/ ~10min RESTS
ACTIVE REST: ∞ HAMMER LEVERS; U/R-DEVIATION
                           ∞ HAMMER LEVERS; PRO/SUPI-NATION
BAND FINGER EXT: ∞ IM YELLOW 
TRAD HARD THAI MASSAGE: ~1hr

FYI: On the Band Fat Rolling-Handle Wrist-Curls (via Seated/Low Rowing) in fifty (50) seconds I perform anywhere from 100 to 125 wrist pumps... and what a pump it is!

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Ricochet

SUNDAY, 29 MAR 2020
SELOUYANOV ST TRAINING; #-E1-LIGHT

LOADED FAT W-ROLLER; EXTENSION
3 SETS x ~50-60s ↑ w/ ~10min RESTS        
ACTIVE REST: ∞ FAT-BAR THUMBLESS REV CURLS
                         ∞ LEDGE THUMBLESS CHIN/PULL-UPS
SS JUMP BIKE: ~8km @ ~145m

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mcalpine1986
19 hours ago, Ricochet said:

SATURDAY, 28 MAR 2020
SELOUYANOV ST TRAINING; #-DI-HEAVY

FAT ROLLING-HANDLE BAND WRIST-CURLS (ROW)
9 SETS x ~50-60s w/ ~10min RESTS
ACTIVE REST: ∞ HAMMER LEVERS; U/R-DEVIATION
                           ∞ HAMMER LEVERS; PRO/SUPI-NATION
BAND FINGER EXT: ∞ IM YELLOW 
TRAD HARD THAI MASSAGE: ~1hr

FYI: On the Band Fat Rolling-Handle Wrist-Curls (via Seated/Low Rowing) in fifty (50) seconds I perform anywhere from 100 to 125 wrist pumps... and what a pump it is!

100plus reps! I can imagine the burn would be immense, great stuff.

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Ricochet

MONDAY, 30 MAR 2020
SELOUYANOV ST TRAINING; #-D2-HEAVY

FAT ROLLING-HANDLE BAND W-CURLS (PULL)
7 SETS x ~55-60s w/ ~5-10min RESTS
ACTIVE REST: ∞ LOADED BELT PRONATION
SS JUMP BIKE: ~6.5km @ ~110m
(~50 A2G SQUATS @ ~50kg > ~1km @ ~85m)

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Ricochet

TUESDAY, 31 MAR 2020
SELOUYANOV ST TRAINING; #-F1-LIGHT

LEDGE THUMBLESS DEAD-HANGS (PULL-UP)
3 SETS x ~50-55s w/ ~10min RESTS
ACTIVE REST
∞ HAND GRIPPERS
∞ TABLE WRIST STRETCHES (FLEX & EXT)
SS JUMP BIKE: ~9km @ ~75m

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Ricochet

WEDNESDAY, 1 APR 2020
SELOUYANOV ST TRAINING; #-E1-HEAVY

LOADED FAT W-ROLLER; EXTENSION
9 SETS x ~55-60s ↑ w/ ~10min RESTS
ACTIVE REST
∞ SPHINX PUSH-UPS
SS JUMP BIKE: ~13km @ ~230m

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Ricochet

THURSDAY, 2 APR 2020
SELOUYANOV ST TRAINING; #-D2-LIGHT

FAT ROLLING-HANDLE BAND W-CURLS (PULL)
3 SETS x ~55-60s w/ ~10min RESTS
ACTIVE REST
∞ HAMMER LEVERS; U/R-DEVIATION
∞ HANDSTAND SHRUGS & HOLDS
SS JUMP BIKE: ~16.5km @ ~185m

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Ricochet

FRIDAY, 3 APR 2020
SELOUYANOV ST TRAINING; #-F2-HEAVY

LEDGE THUMBLESS DEAD-HANGS (CHIN-UP)
7 SETS x ~30-40s w/ ~5-10min RESTS
ACTIVE REST
∞ DUMBBELL FAT-GRIP REV WRIST CURLS
∞ SPHINX PUSH-UPS
SS JUMP BIKE: ~22.5km @ ~175m

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Ricochet

SATURDAY, 4 APR 2020
SIX (6) TRI-SETS w/ 5-MINUTE ACTIVE RESTS

I:  LOADED FAT W-ROLLER; FLEXION (10+ ↑)
II:  FAT-BAR THUMBLESS REVERSE CURLS (20+)
III:  FAT-BAR STEVE REEVES WRIST-CURLS (20+)
A:  SPHINX PUSH-UPS (∞)
ONE-HOUR TRADITIONAL THAI HARD MASSAGE

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SUNDAY, 5 APR 2020
FIVE (5) TRI-SETS w/ 5-MINUTE ACTIVE RESTS

I:  FAT-BAR T-REX CURLS (30+)
II:  FAT-BAR REVERSE WRIST-CURLS (30+)
III:  LEDGE THUMBLESS DEAD-HANGS (30s)
A:  FINGER-TIP PUSH-UPS (∞)
SECOND WORKOUT: HAND GRIPPERS (∞)
SS JUMP BIKE: ~10.5km @ ~220m

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Added second workout
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mcalpine1986
18 hours ago, Ricochet said:

SUNDAY, 5 APR 2020
FIVE (5) TRI-SETS w/ 5-MINUTE ACTIVE RESTS

I:  FAT-BAR T-REX CURLS (30+)
II:  FAT-BAR REVERSE WRIST-CURLS (30+)
III:  LEDGE THUMBLESS DEAD-HANGS (30s)
A:  FINGER-TIP PUSH-UPS (∞)
SECOND WORKOUT: HAND GRIPPERS (∞)
SS JUMP BIKE: ~10.5km @ ~220m

You have me curious, what are T rex curls? 

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Ricochet
14 minutes ago, mcalpine1986 said:

You have me curious, what are T rex curls? 

T-Rex Curls are reverse curls performed entirely with a bent wrist (max flexion)... with either a barbell (long or short), ez-bar, or a straight-handle attachment via a low-pulley cable.

EZ-Bar T-Rex Curl

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Ricochet

MONDAY, 6 APR 2020
FAT WRIST-ROLLER; EXTENSION
(5 x 22>17 ↑)
DIAMOND PUSH-UPS
HAND GRIPPERS
SS JUMP BIKE
(~200m)

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mcalpine1986
23 hours ago, Ricochet said:

T-Rex Curls are reverse curls performed entirely with a bent wrist (max flexion)... with either a barbell (long or short), ez-bar, or a straight-handle attachment via a low-pulley cable.

EZ-Bar T-Rex Curl

Ah right i see. Ive always known them as K pipe curls. I have no idea where that name came from though but Great movement. Ive not done them in years.

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Ricochet
3 hours ago, mcalpine1986 said:

Ah right i see. Ive always known them as K pipe curls. I have no idea where that name came from though but Great movement. Ive not done them in years.

Yeah, that was the old school name for them or simply "Pipe Curls".  Only older folks would remember a type K copper pipe which was thick walled and extremely heavy. So literally reverse-curling heavy copper pipes and many did so in most pit and garage gyms well into the 90s.  I haven't seen one in 25 plus years now.

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Ricochet

TUESDAY, 7 APR 2020
FAT ROLLING-HANDLE BAND GOOSENECK W-CURLS;

NINE (9) SETS x 50-75 REPS L&R w/ EFS MONSTER
FAT-GRIP HAMMER LEVER ROTATIONS; PRO/SUP
BENT-OVER SKATER SQUATS; 2-MIN NON-STOP
A2G SQUAT HOLD; 5-MIN

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Forgot 5-Minute Bottom Squat Hold
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Ricochet

WEDNESDAY, 8 APR 2020
FAT ROLLING-HANDLE BAND REVERSE W-CURLS;

SIX (6) SETS x 50-75 REPS L&R w/ EFS MONSTER
FAT-GRIP HAMMER LEVER U/R-DEVIATION
HAMMER FINGER WALKS
SS JUMP BIKE;
~150m ELEVATION GAIN

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mcalpine1986
On 4/7/2020 at 2:04 PM, Ricochet said:

Yeah, that was the old school name for them or simply "Pipe Curls".  Only older folks would remember a type K copper pipe which was thick walled and extremely heavy. So literally reverse-curling heavy copper pipes and many did so in most pit and garage gyms well into the 90s.  I haven't seen one in 25 plus years now.

Thanks, im 33 but been training 20 years now and  i had always wondered where the name came from. 

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