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Popeye! A Training Log


Ricochet

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FRIDAY, 27 NOV 2020
BARBELL CLOSE-GRIP BENCH PRESS; >80kg @ ~12 x 5
IRONMIND COC#2 SILVER BULLET; 2.5kg @ ~30s x 3; ~15s x 7 L&R 
LOW-CABLE ROLLING FAT-GRIP WRIST CURL; >45.5kg @ 25+ x 5
LOW-CABLE ROLLING FAT-GRIP WRIST CURL; 45.5kg @ 10-15 x 5 L&R

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SATURDAY, 28 NOV 2020
BARBELL OVERHEAD > PUSH PRESS; BAR>60kg @ 10 x 10
DUMBBELL 2-COUNT SHRUG; 40kg @ 20+ x 3
PLATE-LOADED BELT FOREARM PRONATION; 15kg @ 20 L&R x 5
PLATE-LOADED BELT FOREARM PRONATION; 20kg @ 30+ L&R

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SUNDAY, 29 NOV 2020
EZ-BAR STRICT REVERSE CURL; 42.5kg @ 5 x 5
EZ-BAR TEXAS SEATED CURL; 35>40 @ 12 x 5
CABLE-LOADED FAT-HANDLE WRIST ROLLER; 15>21kg @ ↑↓ x 5

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TUESDAY, 1 DEC 2020
DB FAT-GRIP BENCH PRESS; >36kg @ 17; 38kg @ 14
BARBELL FAT-GRIP DECLINE BENCH PRESS; >90kg @ 13
ROLLING FAT-GRIP CABLE WRIST CURL; 31.5kg @ 10-12 L&R x 6
DB FAT-GRIP ROLLING TRICEP EXTENSION; 14kg @ 10-12 x 5

Edited by Ricochet
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WEDNESDAY, 2 DEC 2020
BARBELL FAT-GRIP BRADFORD PRESS; 10>45kg @ ~12 x 10
DB FAT-GRIP STANDING LATERAL RAISE; 8kg @ 12-15 x 3
MACHINE REAR DELT; 89>82kg @ 12-15 x 5
MACHINE BICEPS CURL; 67kg @ 12-15 x 3

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THURSDAY, 3 DEC 2020
CABLE FAT-GRIP SUPER-WIDE LAT PULLDOWN; >82kg @ 16
DB FAT-GRIP WRIST CURL; 10 | 20 | 30kg @ 30 | 20 | 10 L&R
DB FAT-GRIP ISO-HOLD WRIST CURL; 40kg @ 25 L&R x 3
CABLE ROLLING FAT-GRIPS LAT PULLDOWN; 89kg @ 12 x 5
PLATE-LOADED FAT WRIST ROLLER; 5kg @ 4 ↑↓ EXTENSION x 5

Edited by Ricochet
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FRIDAY, 4 DEC 2020
BARBELL FAT-GRIP INCLINE PRESS; BAR>60kg @ 15 x 6
MACHINE PEC FLY; 68kg @ 12-15 x 5 
IRONMIND COC#2 SILVER BULLET; 2.5kg @ ~20-25s x 6 L&R
LOW-CABLE BELT FOREARM PRONATION; 17.5kg @ 15+ L&R x 5

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SATURDAY, 5 DEC 2020
BARBELL FAT-GRIP OVERHEAD > PUSH PRESS; 70kg @ 10
EZ-BAR STRICT REVERSE CURL; 50kg @ SINGLE x 4; MISS ON 5
DB FAT-GRIP CONCENTRATION HAMMER CURL; 22kg @ 8 L&R
DB CONCENTRATION HAMMER CURL; 26kg @ 6 L&R
CABLE BELT FOREARM DEVIATION; 15kg @ 12-15 L&R x 5

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SUNDAY, 6 DEC 2020
FAT-GRIP NEUTRAL-GRIP PULL-UP; 12-15 SLOW TEMPO x 5
BARBELL FAT-GRIP FINGER ROLL; 70kg @ 9 SLOW TEMPO
CABLE ROPE TRICEPS PUSHDOWN; 35kg @ 11 SLOW TEMPO
PLATE-LOADED FAT WRIST ROLLER; 5kg @ 2-3↑↓ x 5

 

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TUESDAY, 8 DEC 2020
DB FAT-GRIP INCLINE PRESS: 38kg @ ~10 x 3; TEMPO (0-3-0-3)
BB FAT-GRIP DECLINE PRESS: 100kg @ ~8 x 3; TEMPO (2-2-2-2)
DIAMOND PUSH-UP: BW @ ~12 x 5; TEMPO (3-3-3-3)

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WEDNESDAY, 9 DEC 2020
BELT DEADHANG PULL-UP: 3 SLOW TEMPO REPS x 5
FAT-GRIP DEADHANG CHIN-UP: 12-15 SLOW TEMPO REPS x 4
FAT-GRIP CABLE FACE PULL: 19kg @ 10-12 PAUSED REPS x 5
EZ-BAR STRICT SPIDER CURL: 40kg @ 6-8 x 3; 35kg @ 8 x 2 

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THURSDAY, 10 DEC 2020
BB PUSH PRESS: >70kg @ 6-8 x 5; TEMPO 0-3-3-3
DB FAT-GRIP WRIST CURL: 10 | 20 | 30kg @ 30 | 20 | 10 L&R
DB FAT-GRIP WRIST CURL: 40kg @ ~55 L&R
SPHINX PUSH-UP: 12-15 x 5; TEMPO 3-3-0-0

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FRIDAY, 11 DEC 2020
FAT-GRIP SUPER-WIDE PULL-UP: 10-12 x 5
FAT-GRIP WIDE PULL-UP: 10-12 x 3
DB FAT-GRIP ZOTTMAN CURL: 10kg @ 8-10 x 5
CABLE-LOADED FAT WRIST ROLLER; >15kg @ ↑↓ x 5

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SATURDAY, 12 DEC 2020
BB FAT-GRIP DECLINE PRESS: 80kg @ 10 x 4; TEMPO 3-3-3-3
DB FAT-GRIP OFF-KNEE WRIST CURL; 40kg @ 12-15 L&R x 3
DB FAT-GRIP ON-KNEE WRIST CURL: 40kg @ 100+ L&R
CABLE ROLLING FAT-GRIP WRIST CURL; 28kg @ 50+ L&R x 2 

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SUNDAY, 13 DEC 2020
FAT-GRIP NEUTRAL-GRIP PULL-UP: BW @ 12 x 4
FAT-GRIP WEIGHTED CHIN-UP: BW+10kg @ 8 x 6
PLATE-LOADED FAT WRIST ROLLER; 5kg @ 3 ↑↓ x 5

Edited by Ricochet
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TUESDAY, 15 DEC 2020
BARBELL A2G BACK SQUAT: 60kg @ ~10 PAUSE REPS x 6
PLATE-LOADED BELT FOREARM PRONATION: 25kg @ 15 L&R x 5 

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WEDNESDAY, 16 DEC 2020
BAR DIP: BW+30kg @ 8-10 PAUSE REPS x 5
BAR DIP: BW @ 20+ SPEED REPS x 3
BOTTOM OF BAR DIP HOLD: BW+15kg @ ~30s
DB FAT-GRIP OFF-KNEE WRIST CURL: 30kg @ 15 L&R x 5
CABLE ROLLING FAT-GRIPS WRIST CURL: 38.5kg @ 20+ x 3

Edited by Ricochet
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THURSDAY, 17 DEC 2020
FAT-GRIP CLOSE-GRIP CHIN-UP: BW+10kg @ 6-8 x 5
BELT PULL-UP: 5 x 3
CLOSE-GRIP CHIN-UP TOP HOLD: ~30s
CHIN-UP DEAD-HANG ISO-HOLD: ~45s
CABLE-LOADED FAT-HANDLE WRIST ROLLER: >31.5kg @ ↑↓ x 7
MACHINE BICEPS CURL: 74kg @ 15>10 x 3

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FRIDAY, 18 DEC 2020
BAR DIP: BW+30kg @ 10-12 PAUSED x 5  =>  BW @ 27 | 46 SPEED
DB FAT-GRIP ISO-PAUSE WRIST CURL: 40kg @ 10 L&R x 3s x 2
CABLE ROLLING FAT-GRIP WRIST CURL: 35kg @ 12 L&R x 3

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SATURDAY, 19 DEC 2020
FAT (NEUTRAL) GRIP PULL-UP: BW+10kg @ 12 x 5
SUPER-WIDE GRIP PULL-UP: ~15 x 3
EZ-BAR STRICT CURL: SINGLES >62.5kg; MISSED 65kg
FAT-HANDLE WRIST ROLLER: 5kg PLATE @ 4 ↑↓ x 5
FAT-GRIP MACHINE BICEPS CURL: 67kg @ 12 x 3 

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SUNDAY, 20 DEC 2020
BAR DIP: 4 x 12-15 PAUSED @ +30kg > 20s > 23 > 5m > 51
BARBELL FINGER ROLL: 4 x 10 ROLLS + 20s HOLD @ 80kg
PLATE-LOADED BELT FOREARM DEVIATION: 3 x 15 L&R @ 15kg
HI-CABLE ROTATING STRAIGHT-BAR WRIST CURL: 100+ @ 21kg

Edited by Ricochet
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TUESDAY, 22 DEC 2020
FAT-GRIP CHIN-UP: 4 x 15>12 @ +10kg
FAT-HANDLE WRIST ROLLER: 4 x 2 ↑↓ @ CABLE 12.5kg
FAT-GRIP ROPE CABLE HAMMER CURL: 4 x 15-20 @ 24.5kg

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WEDNESDAY, 23 DEC 2020
BAR DIP: 4 x 8 PAUSED @ +40kg > ~3m REST > 58 @ BW
BB FAT-GRIP FINGER ROLL: 3 x 10 ROLLS + 30s HOLD @ 60kg
HI-CBL FAT ROTATING STRAIGHT-BAR WRIST CURL: 100+ @ 21kg

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THURSDAY, 24 DEC 2020
BELT PULL-UP: 8 x 5
FAT-HANDLE WRIST ROLLER: 4 x 3 ↑↓ @ 5kg + 1.25kg PLATES
EZ-BAR PREACHER REVERSE CURL: 5 x 12-15 @ 22.5kg

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SATURDAY, 26 DEC 2020
BAR DIP: 4 x 8-10 @ BW+40kg > ~3m REST > 27 @ BW+20kg
BB FAT-GRIP FINGER ROLL: 3 x 15 ROLLS + 30s HOLD @ 50kg
CABLE ROLLING FAT-GRIP WRIST CURL: 3 x 12-15 L&R @ 35kg
CABLE ROLLING FAT-GRIP WRIST CURL: 5 x 25+ L&R @ 28kg

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