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Ricochet

Popeye! A Training Log

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Ricochet
Posted (edited)

THURSDAY, 9 APR 2020
OVERHEAD FAT WRIST-ROLLER; FLEXION;
5 x 12>10 ↑
FAT WRIST-ROLLER; FLEXION; 5 x 20>15 ↑
FINGER-TIP PUSH-UPS; 10 x 25>15
HAND GRIPPERS

Edited by Ricochet
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Ricochet

FRIDAY, 10 APR 2020
FIVE (5) TRI-SETS w/ 3-MINUTE ACTIVE RESTS

I:  BAND FAT-BAR REVERSE WRIST-CURLS (50+)
II:  BAND CHOKED PULL APARTS (50+)
III:  DUMBBELL REVERSE WRIST-CURLS (50+)
A:  DUMBBELL ZOTTMAN CURLS (∞)
SS JUMP BIKE; ~140m ELEVATION GAIN

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mcalpine1986
22 hours ago, Ricochet said:

FRIDAY, 10 APR 2020
FIVE (5) TRI-SETS w/ 3-MINUTE ACTIVE RESTS

I:  BAND FAT-BAR REVERSE WRIST-CURLS (50+)
II:  BAND CHOKED PULL APARTS (50+)
III:  DUMBBELL REVERSE WRIST-CURLS (50+)
A:  DUMBBELL ZOTTMAN CURLS (∞)
SS JUMP BIKE; ~140m ELEVATION GAIN

I love pull aparts. Great for delts and traps. I like to rotate my wrists outward so it hits my extensors aswell. My left hand is always stronger than my right at full extension yet im Right handed.

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Ricochet

SATURDAY, 11 APR 2020  (BFR)
FAT ROLLING-HANDLE BAND W-CURL ROW; 5 x 100+
LOADED BELT FINGER PINCHES
DIAMOND PUSH-UPS
SS JUMP BIKE; ~175m ELEVATION GAIN

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Ricochet

SUNDAY, 12 APR 2020
DUMBBELL ZOTTMAN CURLS; 6 x 50+
FINGER-TIP PUSH-UPS
HAND GRIPPERS
SS JUMP BIKE; ~140m ELEVATION GAIN

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Ricochet

MONDAY, 13 APR 2020
SIX (6) BAND SUPERSETS
I.  FAT ROLLING-HANDLE OFF-KNEE W-CURL (50+ L&R)
II.  OFF-KNEE FOREARM PRONATION (50+ L&R)
TRADITIONAL THAI HARD MASSAGE

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Ricochet

TUESDAY, 14 APR 2020
EIGHT (8) SUPERSETS
I.  IM SILVER BULLET (20-40s @ CoC#2; L&R)
II.  DIAMOND PUSH-UPS (50+)

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Ricochet

WEDNESDAY, 15 APR 2020
SS JUMP BIKE; ~150m ELEVATION GAIN

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Ricochet

THURSDAY, 16 APR 2020
FAT WRIST-ROLLER; FLEXION & EXTENSION; 10x  ↑
INVERTED HAND GRIPPERS
SS JUMP BIKE; ~205m ELEVATION GAIN

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Ricochet
Posted (edited)

FRIDAY, 17 APR 2020
FAT-GRIP HAMMER LEVER
I.  PRONATION + SUPINATION; 6 x 4-6 + 4-6 L&R 
II.  RADIAL/ULNAR DEVIATION; 6 x 4-6 + 4-6 L&R 
SS JUMP BIKE; ~135m TOTAL CLIMBING

Edited by Ricochet

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Ricochet

SATURDAY, 18 APR 2020
FAT ROLLING-HANDLE BAND WRIST-CURLS
LEDGE THUMBLESS DEAD-HANGS; BW + 75kg 
SS JUMP BIKE; ~135m TOTAL CLIMBING

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Ricochet

SUNDAY, 19 APR 2020
TEN (10) SUPERSETS
I.  OVERHEAD FAT WRIST-ROLLER; EXTENSION
II.  FAT ROLLING-HANDLE BAND REVERSE W-CURLS
HAND GRIPPERS

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Ricochet

MONDAY, 20 APR 2020
TEN (10) SUPERSETS
I.  FAT-GRIP BAND GOOSENECK W-CURLS; L&R
II.  FINGER-TIP PUSH-UPS
SS JUMP BIKE; ~135m TOTAL CLIMBING

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Ricochet

TUESDAY, 21 APR 2020
FAT-GRIP BAND HAMMER CURLS
FAT-BAR BAND REVERSE CURLS
FAT-BAR BAND REVERSE WRIST-CURLS
HAND GRIPPERS

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Ricochet

WEDNESDAY, 22 APR 2020
FIVE (5) SUPERSETS
I.  LEDGE THUMBLESS DEAD-HANG; MAX TIME
II.  BAND FAT-GRIP WRIST-CURLS; MAX TENSION
SS JUMP BIKE; ~255m TOTAL CLIMBING

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mcalpine1986
On 4/21/2020 at 2:30 PM, Ricochet said:

TUESDAY, 21 APR 2020
FAT-GRIP BAND HAMMER CURLS
FAT-BAR BAND REVERSE CURLS
FAT-BAR BAND REVERSE WRIST-CURLS
HAND GRIPPERS

How do you like band hammer curls? 

I tried them the other day and they smoked my brachioradialis. With Dumbell hammers i always find they hit my brachialis more so it was a nice change. 

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Ricochet
Posted (edited)

THURSDAY, 23 APR 2020
EIGHT (8) SUPERSETS
I.  BAND OVERHEAD FAT WRIST-ROLLER; FLEXION
II.  FINGER-TIP PUSH-UPS
HAND GRIPPERS
SS JUMP BIKE; ~155m TOTAL CLIMBING

3 hours ago, mcalpine1986 said:

How do you like band hammer curls? 

I tried them the other day and they smoked my brachioradialis. With Dumbell hammers i always find they hit my brachialis more so it was a nice change. 

Great exercise though I always need to be very mindful as I they tend to easily aggravate my elbow tendinitis if I do them to often.

Edited by Ricochet
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Ricochet
Posted (edited)

FRIDAY, 24 APR 2020
TEN (10) SUPERSETS
I:  BAND FAT-BAR REVERSE WRIST-CURLS
II:  BAND CHOKED PULL APARTS
TRADITIONAL THAI HARD MASSAGE

Edited by Ricochet

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Ricochet

SATURDAY, 25 APR 2020
FAT-GRIP HAMMER LEVER

  • FOREARM ULNAR-DEVIATION; 5 x 5 L&R
  • FOREARM RADIAL-DEVIATION; 5 x 5 L&R
  • FOREARM PRONATION; 5 x 5 L&R
  • FOREARM SUPINATION; 5 x 5 L&R

LEDGE THUMBLESS DEAD-HANGS; 10x

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Ricochet

SUNDAY, 26 APR 2020
FAT-GRIP BAND ROW WRIST-CURLS; 10 SETS
FAT-GRIP BAND GOOSENECK WRIST-CURLS; 10 SETS
SS JUMP BIKE; ~225m TOTAL CLIMBING

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Ricochet

MONDAY, 27 APR 2020
TEN (10) SUPERSETS
I:  FAT-GRIP BAND REVERSE WRIST-CURLS
II:  FINGER-TIP PUSH-UPS
SS JUMP BIKE; ~200m TOTAL CLIMBING

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Ricochet

TUESDAY, 28 APR 2020
BELT BAND FOREARM PRONATION
HAND GRIPPERS
SS JUMP BIKE; ~175m TOTAL CLIMBING

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Ricochet

WEDNESDAY, 29 APR 2020
SIX (6) SUPERSETS
I:  FAT-BAR BAND WRIST-CURLS
II:  DIAMOND PUSH-UPS

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Ricochet
Posted (edited)

THURSDAY, 30 APR 2020
FAT WRIST-ROLLER; THUMBLESS EXTENSION: 12 SETS
SS JUMP BIKE; ~185m TOTAL CLIMBING

Edited by Ricochet

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Ricochet

FRIDAY, 1 MAY 2020
FAT WRIST-ROLLER; SUPINATED FLEXION: 15 SETS

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