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Popeye! A Training Log


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Ricochet
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THURSDAY, 20 AUG 2020
FAT AXLE MONKEY GRIP DEADLIFT; 6 X 10s @ 112.5kg
FAT AXLE BENCH WRIST CURL; 26  |  23  |  22 @ 106kg
FAT AXLE WRIST CURL; ~50 @ 55kg

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Ricochet
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FRIDAY, 21 AUG 2020
ROLLING FAT GRIP PULL-UP TOP-HOLD; 6 X 5s @ 15>45kg
ROLLING FAT GRIP PULL-UP TOP-HOLD; 6 X 6-10s @ 50kg
BELT FOREARM SUPINATION; 6 X 20 L&R @ 45kg CBL

 

It has been two (2) years since today that I started this Popeye Forearms specificity training. In that time I have gained over 2" in my upper forearms; over 3" at mid-forearms; and nearly an inch on my wrists.

My upper forearms are ever so slowly creeping back-up from the loss during to COVID-19 lockdown... however, I did manage to make some amazing gains at both the mid-arm and wrist.  My forearms are definitely getting stronger now... nearly at the same strength levels back when I had 13¼ and 13¾" forearms. The major difference this time around being that I believe my forearms are much more denser and harder (tighter) now... thus perhaps why the girth is smaller.  I will add a little bit more volume on my flexion (wrist curl) workouts to see if that may illicit more growth and mass in the lower wrist flexors (upper forearms).

As always, all measuring is performed cold... unflexed... without a pump... without goosenecking... with my arm held out straight. 

21 AUG 2020 = 80kg;  11⅞" (Wrist: 7⅛"; Mid-Arm: 11⅛")

22 MAY 2020 = 81kg;   11¾" (Wrist: 6⅞"; Mid-Arm: 10½")

21 FEB 2020 = 81kg;    11⅞" (Wrist: 7"; Mid-Arm: 10⅛")

21 NOV 2019 = 82kg;   12" (Wrist: 6⅞"; Mid-Arm: 9½")

21 AUG 2019 = 82kg;   11¾" (Wrist: 6¾"; Mid-Arm: 9⅛")

21 MAY 2019 = 83kg;   11¼" (Wrist: 6¾"; Mid-Arm: ---")

21 MAR 2019 = 83kg;   11" (Wrist: 6½"; Mid-Arm: ---")

21 JAN 2019 = 84kg;   10¾" (Wrist: 6½; Mid-Arm: 8½") 

21 AUG 2018 = 86kg;    9¾" (Wrist: 6¼"; Mid-Arm: ~8")

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

10 SEP 2012 = 98kg;    13¼" (Wrist: ---"; Mid-Arm: 11¾")

19 NOV 2008 = ~80kg; 13¾" (Wrist: ~7½"; Mid-Arm: ~11½")

 

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mcalpine1986
2 hours ago, Ricochet said:

FRIDAY, 21 AUG 2020
ROLLING FAT GRIP PULL-UP TOP-HOLD; 6 X 5s @ 15>45kg
ROLLING FAT GRIP PULL-UP TOP-HOLD; 6 X 6-10s @ 50kg
BELT FOREARM SUPINATION; 6 X 20 L&R @ 45kg CBL

 

It has been two (2) years since today that I started this Popeye Forearms specificity training. In that time I have gained over 2" in my upper forearms; over 3" at mid-forearms; and nearly an inch on my wrists.

My upper forearms are ever so slowly creeping back-up from the loss during to COVID-19 lockdown... however, I did manage to make some amazing gains at both the mid-arm and wrist.  My forearms are definitely getting stronger now... nearly at the same strength levels back when I had 13¼ and 13¾" forearms. The major difference this time around being that I believe my forearms are much more denser and harder (tighter) now... thus perhaps why the girth is smaller.  I will add a little bit more volume on my flexion (wrist curl) workouts to see if that may illicit more growth and mass in the lower wrist flexors (upper forearms).

As always, all measuring is performed cold... unflexed... without a pump... without goosenecking... with my arm held out straight. 

21 AUG 2020 = 80kg;  11⅞" (Wrist: 7⅛"; Mid-Arm: 11⅛")

22 MAY 2020 = 81kg;   11¾" (Wrist: 6⅞"; Mid-Arm: 10½")

21 FEB 2020 = 81kg;    11⅞" (Wrist: 7"; Mid-Arm: 10⅛")

21 NOV 2019 = 82kg;   12" (Wrist: 6⅞"; Mid-Arm: 9½")

21 AUG 2019 = 82kg;   11¾" (Wrist: 6¾"; Mid-Arm: 9⅛")

21 MAY 2019 = 83kg;   11¼" (Wrist: 6¾"; Mid-Arm: ---")

21 MAR 2019 = 83kg;   11" (Wrist: 6½"; Mid-Arm: ---")

21 JAN 2019 = 84kg;   10¾" (Wrist: 6½; Mid-Arm: 8½") 

21 AUG 2018 = 86kg;    9¾" (Wrist: 6¼"; Mid-Arm: ~8")

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

10 SEP 2012 = 98kg;    13¼" (Wrist: ---"; Mid-Arm: 11¾")

19 NOV 2008 = ~80kg; 13¾" (Wrist: ~7½"; Mid-Arm: ~11½")

 

Thats fantastic. Your mid forearms are nearly matching your upper measurement. They must look visually very different with the lower mass further down. I love reading this sort of detailed documentation. 

Ive found that my forearms seem to thicken lower down the bigger they get, although i dont really track the mid measurement. All your hard work and volume is paying off. 

 

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Ricochet

SATURDAY, 22 AUG 2020
DB FAT GRIP HIGH-INCLINE PRESS; 3 X 6 @ 30kg
CBL ROLLING FAT GRIP WRIST CURL; 6 X 50 L&R @ 67.5kg
BB ZOMBIE A2G PAUSE FRONT SQUAT; 8 X 1 @ >90kg

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Ricochet

SUNDAY, 23 AUG 2020
BB FAT GRIP BRADFORD PRESS; 3 X 6 @ 52.5kg
FAT WRIST ROLLER '2-MAN WAR'; 12 X ↑ EXT & FLX
BELT FOREARM PRONATION; ~100 L&R @ 20kg KB

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Ricochet
Posted (edited)

MONDAY, 24 AUG 2020
FAT AXLE MONKEY GRIP DEADLIFT; 6 X 10s @ 113kg
FAT AXLE BENCH WRIST CURL; 26  |  24  |  24 @ 106.5kg
FAT AXLE WRIST CURL; 3 X 20 @ 55kg
CBL ROLLING FAT GRIP WRIST CURL; 6 X 25 L&R @ >57.5kg

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Ricochet

TUESDAY, 25 AUG 2020
ROLLING FAT GRIP TOP HOLD PULL-UP; 6 X 6-10s @ 55kg
DB FAT GRIP HIGH INCLINE PRESS; 3 X 4 @ 35kg
BELT FOREARM RADIAL DEVIATION; 6 X 15 L&R @ 12kg KB

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Ricochet

WEDNESDAY, 26 AUG 2020 (BFR)
FAT AXLE MONKEY GRIP DEADLIFT; 10 X 10-15s @ 105kg
CBL ROLLING FAT GRIP WRIST CURL; 10 X 6 L&R @ 105kg

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Ricochet

THURSDAY, 27 AUGUST 2020
BB HISE SHRUG; 3 X 20 @ 180kg; 3 X 20 @ 220kg
FAT WRIST ROLLER; 5 ↑ FLX & 5 ↑ EXT @ 45-55kg CBL
FAT WRIST ROLLER; 5 X 2 ↑↓ @ 5kg KB
FAT WRIST ROLLER '2-MAN WAR'; 5 X ↑ EXT & FLX

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Ricochet

FRIDAY, 28 AUG 2020
DB FLOOR PRESS; 6>3 L&R @ >45kg; 3 X 6 L&R @ 40kg
BELT FOREARM SUPINATION; 3 X 25 L&R @ 36.5kg CBL
BELT FOREARM RADIAL DEVIATION; 3 X 25 L&R @ 25kg CBL

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Ricochet

SATURDAY, 29 AUG 2020
FAT AXLE MONKEY GRIP DEADLIFT; 6 X 10s @ 106kg
FAT AXLE WRIST CURL; 5 X 20 @ 60kg
FAT WRIST ROLLER; 12 X 2 ↑↓ @ 3.75kg PLT

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Ricochet

SUNDAY, 30 AUG 2020
BB HISE SHRUG; 12 @ 270kg; 3 X 20 @ 240kg
BELT FOREARM PRONATION; 6 X 25 L&R @ 25kg CBL
PARALLEL BAR DIP; 3 X 30

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Ricochet

MONDAY, 31 AUG 2020
FAT AXLE MONKEY GRIP DEADLIFT; 6 X 10s @ 106.5kg
FAT AXLE WRIST CURL; 3 X 20 @ 60.5kg
MACHINE PEC FLY/REAR DELT; 3 X 6-8 + 6-8 @ 205#
MACHINE DONKEY CALF RAISE; 3 X 20-25 @ 160kg

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Ricochet

TUESDAY, 1 SEP 2020
BB HISE SHRUG; 2 X 20 @ 170kg
FAT AXLE FREE ROLLING HANGING WRIST CURL; 6 X 30
FAT WRIST ROLLER; 5 X 4 ↑↓ @ 2.5kg PLT
BELT FOREARM SUPINATION; 3 X 25 L&R @ 10kg KB
PARALLEL BAR DIP; 50

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Ricochet

WEDNESDAY, 2 SEP 2020
FAT AXLE MONKEY GRIP DEADLIFT; 10 X 10s @ 107.5kg
CBL ROLLING FAT GRIP WRIST CURL; 3 X 50 L&R @ 45kg
FOREARM SUPERSET; 3 X 12-15 +12-15 @ 35kg
CBL STRAIGHT HANDLE STANDING REVERSE CURL +
SBB STANDING REVERSE WRIST CURL

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Ricochet

THURSDAY, 3 SEP 2020
EZ STRICT CURL; 10 X 3>1 @ BAR>60kg
ROLLING FAT GRIP TOP-HOLD PULL-UP; 8 X 30s
BELT FOREARM RADIAL DEVIATION; 3 X 25+ L&R @ 10kg KB
BB KLOKOV BTN PRESS > OHP; 8 X 3 @ BAR>50kg

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Ricochet

FRIDAY, 4 SEP 2020
FAT AXLE MONKEY GRIP DEADLIFT; 6 X 10s @ 108kg
FAT AXLE ON-KNEE WRIST CURL; 3 X 20 @ 61kg
FAT AXLE BENCH WRIST CURL; 3 X 15 @ 105kg

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Ricochet

SATURDAY, 5 SEP 2020
EZ TEXAS ARM WRESTLER'S CURL; 3 X 12 @ 40-45kg
BB HISE SHRUG; 50 @ 120kg
FAT WRIST ROLLER '2-MAN WAR'; 6 X ↑ EXT & FLX
FAT WRIST ROLLER; 4 ↑ EXT & FLX @ 35kg CBL

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Ricochet

SUNDAY, 6 SEP 2020
FAT AXLE MONKEY GRIP RACK PULL; 12 X 3s @ 125kg
CBL ROLLING FAT GRIP WRIST CURL; 3 X 10 L&R @ 85kg
BELT FOREARM PRONATION; 3 X 3 L&R @ 32kg KB
CBL ROLLING FAT GRIP HOLD; 8 X 10s L&R @ 105kg

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mcalpine1986
On 9/5/2020 at 6:49 AM, Ricochet said:

SATURDAY, 5 SEP 2020
EZ TEXAS ARM WRESTLER'S CURL; 3 X 12 @ 40-45kg
BB HISE SHRUG; 50 @ 120kg
FAT WRIST ROLLER '2-MAN WAR'; 6 X ↑ EXT & FLX
FAT WRIST ROLLER; 4 ↑ EXT & FLX @ 35kg CBL

Ive not done hise shrugs in years. A tough movement. Great stuff. 

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Ricochet

MONDAY, 7 SEP 2020
FAT AXLE ON-KNEE WRIST CURL; 6 X 20 @ 61.5kg
FAT WRIST ROLLER; 6 X 2 ↑↓ @ 25kg CBL
FAT WRIST ROLLER; 3 X ↑ EXT @ 85>65kg CBL

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Ricochet

TUESDAY, 8 SEP 2020
FAT AXLE MONKEY GRIP DEADLIFT; 6 X 10s @ 108.5kg
ROLLING FAT GRIP DEADHANG PULL-UP; 20 @ BW
ROLLING FAT GRIP PULL-UP TOP-HOLD; 6 X 10s @ 40kg

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Ricochet

WEDNESDAY, 9 SEP 2020 (BFR)
BB BELOW PARALLEL BOX SQUAT; TRIPLES @ BAR>140kg
FAT GRIP BTB WRIST CURL; 6 X 20+ @ 105+kg CBL
FAT WRIST ROLLER; 4 X 4 ↑↓ @ 15kg CBL
FAT WRIST ROLLER; 4 X ↑ EXT @ 65kg CBL

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Ricochet

THURSDAY, 10 SEP 2020
FAT AXLE MONKEY GRIP DEADLIFT; 7 X 10-20s @ 109kg
IM SILVER BULLET; 12 X 10-20s L&R @ IM CoC#2
ROLLING FAT GRIP TOP-HALF PULL-UP; 12 X 8 @ 15kg

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Ricochet

FRIDAY, 11 SEP 2020
DB FAT GRIP WRIST CURL; 6 X 25+ L&R @ 40kg
FAT WRIST ROLLER; 6 X 2 ↑↓ @ 35>25kg CBL
FREE ROLLING FAT AXLE HANGING WRIST CURL; 6 X 30

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