Ricochet Posted November 27, 2020 Author Share Posted November 27, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 28, 2020 Author Share Posted November 28, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 29, 2020 Author Share Posted November 29, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 1, 2020 Author Share Posted December 1, 2020 (edited) 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 December 3, 2020 by Ricochet 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 2, 2020 Author Share Posted December 2, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 3, 2020 Author Share Posted December 3, 2020 (edited) 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 December 3, 2020 by Ricochet 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 4, 2020 Author Share Posted December 4, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 5, 2020 Author Share Posted December 5, 2020 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 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 6, 2020 Author Share Posted December 6, 2020 (edited) 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 Edited December 6, 2020 by Ricochet Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 8, 2020 Author Share Posted December 8, 2020 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) 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 9, 2020 Author Share Posted December 9, 2020 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 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 10, 2020 Author Share Posted December 10, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 11, 2020 Author Share Posted December 11, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 12, 2020 Author Share Posted December 12, 2020 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 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 13, 2020 Author Share Posted December 13, 2020 (edited) 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 December 13, 2020 by Ricochet Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 15, 2020 Author Share Posted December 15, 2020 (edited) 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 Edited December 15, 2020 by Ricochet Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 16, 2020 Author Share Posted December 16, 2020 (edited) 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 December 16, 2020 by Ricochet Reformat for clarity Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 17, 2020 Author Share Posted December 17, 2020 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 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 18, 2020 Author Share Posted December 18, 2020 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 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 19, 2020 Author Share Posted December 19, 2020 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 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 20, 2020 Author Share Posted December 20, 2020 (edited) 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 December 20, 2020 by Ricochet Spelling error 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 22, 2020 Author Share Posted December 22, 2020 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 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 23, 2020 Author Share Posted December 23, 2020 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 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 24, 2020 Author Share Posted December 24, 2020 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 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 26, 2020 Author Share Posted December 26, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
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