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Popeye! A Training Log


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TUESDAY, 12 NOV 2019
CBL FAT-GRIP ROLLING-HDL W-CURL:
6 x 10 @ >220#
CBL FAT-GRIP ROLLING-HDL W-CURL: 50+ @ 120#
HIGH BAR FAT-GRIP FLEXED ARM HANG: 5 x 30-60s
BELT FOREARM PRONATION: 3 x 10 L&R @ 30kg
BELT FOREARM PRONATION: 3 x 25 L&R @ 25kg
SAUNA: 12min @ 99°C
BAND FINGER EXTENSION: 300 L&R @ IM RED

For Cable Fat-Grip Rolling Handle Wrist Curls I always perform them thumbless but in a variety of ways...  standing or seated; low or high-pulley, straight-arm or bent arm; statically or dynamically (pulling or rowing). 

For Belt Forearm Pronation my warm-ups consisted of lighter loaded pronation, supination, and deviation for 50-100 reps each.

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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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WEDNESDAY, 13 NOV 2019
BB FINGER ROLL:
10-Rep Sets @ BAR > 80kg
BB FINGER ROLL: 5-Rep Sets @ 90 > 115kg
BB FINGER ROLL: 50+ @ 60kg
DB PAUSED SLIGHT-INCLINE B-PRESS: 5 x 3-5 @ >105#
MACH SEATED DIP (FULL ROM): 3 x 15 @ 300#
SB REVERSE W-CURL: 3 x 25 @ 23kg
SAUNA: 15min @ 95°C
BAND FINGER EXTENSION: 50 L&R @ IM BLUE

Battled a Reoccurring Malaria Flash later in the day so I didn't get in all my daily band finger extensions. 

😵🤢🤬🤪

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THURSDAY, 14 NOV 2019
H-GRIPPER: GEN100# INVERTED; 2 x 50 L&R
H-GRIPPER: GEN150# INVERTED; 6 x 5 L&R
H-GRIPPER: CoC#1.5 INVERTED; 20 Singles L&R
PLATE TABLE CURL: 5 x 8-10 L&R @ 10kg
CBL ROPE ISO-PAUSED HAMMER CURL: 6 x 3 @ 90#
CBL ROPE ISO-PAUSED HAMMER CURL: 13 @ 70#
EZ SPIDER CURL: 3 x 8-10 @ 32kg
SAUNA: 12min @ 91°C
BAND FINGER EXTENSION: 400 L&R @ IM BLUE 

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FRIDAY, 15 NOV 2019
*** DAY OFF *** (5)

So this is my fifth complete day off of the year. Spent better part of the day putting together my new custom BMX cruiser-hill spinner bicycle.

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SATURDAY, 16 NOV 2019
CBL FAT-GRIP ROLLING-HDL W-CURL: 500 L&R @ >90#
CBL BELT FOREARM R-DEVIATION: 100 L&R @ >35#
DB FAT-GRIP 180° FOREARM ROTATION: 50 @ 30#
SAUNA: 10min @ 103°C
BAND FINGER EXTENSION: 450 L&R @ IM RED
BMX CYCLING: ~5km

Edited by Ricochet
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SUNDAY, 17 NOV 2019
PLATE CURL:
8 x 6-8 L&R @ >11.25kg
PLATE W-CURL: 8 x 6-8 L&R @ 7.5>6.25kg
HS PAUSED CHEST PRESS: 4 x 5-6 @ 95kg
SAUNA: 10min @ 90°C
BAND FINGER EXTENSION: 500 L&R @ IM BLUE
BMX CYCLING: ~3km

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MONDAY, 18 NOV 2019
MACH ISO-PAUSED HAMMER CURL:
5 x 5-6 @ 150#
MACH ISO-PAUSED HAMMER CURL: 3 x 3-5 @ 165#
H-GRIPPER: CoC#2 STRAP HOLD; ~15 L&R @ >7.5kg
SAUNA: 13min @ 97°C
BAND FINGER EXTENSION: 575 L&R @ IM RED
BMX CYCLING: ~5km

FYI: Currently, I am limiting my hand gripper strap holds to only 3 to 5-counts so as to save-up for my silver bullet timed holds. So I just aim for loading and volume on these.

Edited by Ricochet
Grammar.
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TUESDAY, 19 NOV 2019
BB FAT-GRIP DBL-OH DEADLIFT:
10 RP Singles @ 150kg
CBL FAT-GRIP ROLL-HDL W-CURL: 50 L&R @ 120#
BELT FOREARM PRONATION: 50 L&R @ 20kg
SAUNA: 12min @ 91°C
BAND FINGER EXTENSION: 625 L&R @ IM BLUE
BMX CYCLING: ~3km
BMX FREESTYLE: ~1hr

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WEDNESDAY, 20 NOV 2019  (BFR)
CBL W-ROLLER: NO ECCENTRIC EXTENSION; 8 ↑ @ >200#
CBL W-ROLLER: 5 ↑↓ @ 60>40#
BB PAUSED DECLINE BENCH: 4 x 4-5 @ 110kg
SAUNA: 12min @ 87°C
BAND FINGER EXTENSION: 600 L&R @ IM RED
BMX CYCLING: ~3km
BMX FREESTYLE: ~1hr

Edited by Ricochet
Added: "BFR" for Blood Flow Restriction wraps worn for wrist roller.
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THURSDAY, 21 NOV 2019
PLATE CURL:
6 x 8 L&R @ 25#
H-GRIPPER: CoC#2 PARALLEL SET NO CLOSE; 50+ L&R
H-GRIPPER: CoC#2 CLOSE; 10 L&R
DB FAT-GRIP ZOTTMAN CURL: 6 x 10 L+R @ 25#
SAUNA: 15min @ 86°C
BAND FINGER EXTENSION: 600 L&R @ IM BLUE
BMX CYCLING: ~5km

Time for measurements... not as much growth as I wanted this phase 🤬 .

Will need to tweak my programming some to see if I can get the growth back up to a 1/2" every three (3) months again.

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"

21 MAR 2019 = 83kg   11"      Wrist: 6½"

21 JAN 2019 = 84kg   10¾"    Wrist: 6½ 

21 AUG 2018 = 86kg    9¾"     Wrist: 6¼"

Edited by Ricochet
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FRIDAY, 22 NOV 2019
BB LANDMINE W-CURL:
6 x 20-25 L&R @ 40kg
BB LANDMINE W-CURL: 3 x 50 L&R @ 30kg
DB REVERSE W-CURL: 6 x 20-25 L&R @ 20#
BELT FOREARM PRONATION: 2 x 75+ L&R @ 15kg
SAUNA: 12min @ 90°C
BAND FINGER EXTENSION: 300 L&R @ IM RED

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mcalpine1986
18 hours ago, Ricochet said:

THURSDAY, 21 NOV 2019
PLATE CURL:
6 x 8 L&R @ 25#
H-GRIPPER: CoC#2 PARALLEL SET NO CLOSE; 50+ L&R
H-GRIPPER: CoC#2 CLOSE; 10 L&R
DB FAT-GRIP ZOTTMAN CURL: 6 x 10 L+R @ 25#
SAUNA: 15min @ 86°C
BAND FINGER EXTENSION: 600 L&R @ IM BLUE
BMX CYCLING: ~5km

Time for measurements... not as much growth as I wanted this phase 🤬 .

Will need to tweak my programming some to see if I can get the growth back up to a 1/2" every three (3) months again.

21 NOV 2019 = 82kg   12"     Wrist: 6⅞"

21 AUG 2019 = 82kg   11¾"  Wrist: 6¾"

21 MAY 2019 = 83kg   11¼"   Wrist: 6¾"

21 MAR 2019 = 83kg   11"      Wrist: 6½"

21 JAN 2019 = 84kg   10¾"    Wrist: 6½ 

21 AUG 2018 = 86kg    9¾"     Wrist: 6¼"

Thats awesome how your growth has increased so much depsite getting lighter in bodweight. Do you eat for weight loss? 

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6 minutes ago, mcalpine1986 said:

Thats awesome how your growth has increased so much depsite getting lighter in bodweight. Do you eat for weight loss? 

I only eat two meals a day after fasting for 18 or so hours (I.F. - Intermittent Fasting) which I have been doing for years.  Only difference now is instead of two big meals only one meal is a big one.

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Hopefully
20 minutes ago, Ricochet said:

I only eat two meals a day after fasting for 18 or so hours (I.F. - Intermittent Fasting) which I have been doing for years.  Only difference now is instead of two big meals only one meal is a big one.

You feel amazing because of it right? I haven't done it myself but I have only heard great things about it, afaik it's been proven to be very healthy in contrast to popular belief.

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27 minutes ago, Hopefully said:

You feel amazing because of it right? I haven't done it myself but I have only heard great things about it, afaik it's been proven to be very healthy in contrast to popular belief.

Yes, for sure! I naturally was doing it throughout my career (waiting ~12 hrs plus before eating my first meal) but after learning about Daily Intermittent Fasting and subsequently pushing that window out to 18 hours and beyond I really then did feel the difference... not digesting food all day long has really opened my eyes.

I first started Daily Intermittent Fasting (back when I was mostly powerlifting) on 1 September 2012. I was at a bodyweight of ~95kg (209 lbs) and 9.5-10% BF. I was dared by a team mate I worked with to see if I could gain 10kg in six months without going over 13% BF but while IF'ing... in five months I hit ~105kg (231 lbs) with my BF only rising to ~12%. 

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mcalpine1986
54 minutes ago, Ricochet said:

I only eat two meals a day after fasting for 18 or so hours (I.F. - Intermittent Fasting) which I have been doing for years.  Only difference now is instead of two big meals only one meal is a big one.

Thanks. I did 16/8 or 17/7 fasting for all of 2018. It was great and i lost 40lbs of fat and it was good in a lot of ways but i started to think my thyroid was getting affected in some way due to no carbs while fasting. Over time i started to have low body temperatures and feeling cold all the time until i ate and Once i started eating breakfast again that went away so its not for me but lots of people love it. 

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9 minutes ago, mcalpine1986 said:

Thanks. I did 16/8 or 17/7 fasting for all of 2018. It was great and i lost 40lbs of fat and it was good in a lot of ways but i started to think my thyroid was getting affected in some way due to no carbs while fasting. Over time i started to have low body temperatures and feeling cold all the time until i ate and Once i started eating breakfast again that went away so its not for me but lots of people love it. 

Yeah, I took Dr. John Berardi's advice and kept the carbs in (actually increased them as I fell into one of his highly active categories) when doing IF.  With the high temperatures; daily activity levels; and wearing body armour for 16 to 20 hours I would have died without the carbs!

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6 minutes ago, Hopefully said:

Sure have! Dr. Ohsumi and his longevity research was why I decided to lower my bodyweight a few years back.  Though I was never ever obese or even overweight at any point in my life his research really convinced me to aim for a more lower and sustainable weight.  My goal weight is 79-80kg @ 10% BF as I find when I hit single digits my strength suffers badly and I am prone to bronchitis.  That was one of the major reasons why I stopped vertical running as my BF had dropped down to 7-7.5% and I was getting sick all the time... no good!

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mcalpine1986
41 minutes ago, Ricochet said:

Yeah, I took Dr. John Berardi's advice and kept the carbs in (actually increased them as I fell into one of his highly active categories) when doing IF.  With the high temperatures; daily activity levels; and wearing body armour for 16 to 20 hours I would have died without the carbs!

I was still eating 300-400grams of carbs per day in my 7-8 hour eating window. But over time i suffered when fasting, where is live it gets very cold here and i just could not get warm until i ate. My body just seems to prefer a more steady food intake. I bet most people would do well on IF though. I did but the negatives outweighed the positives for me personally.

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Hopefully
1 hour ago, Ricochet said:

Sure have! Dr. Ohsumi and his longevity research was why I decided to lower my bodyweight a few years back.  Though I was never ever obese or even overweight at any point in my life his research really convinced me to aim for a more lower and sustainable weight.  My goal weight is 79-80kg @ 10% BF as I find when I hit single digits my strength suffers badly and I am prone to bronchitis.  That was one of the major reasons why I stopped vertical running as my BF had dropped down to 7-7.5% and I was getting sick all the time... no good!

Yeah being a little chubby is better than shredded from a health pov

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SATURDAY, 23 NOV 2019  (BFR)
PLATE-LOADED W-ROLLER; UNSUPT:
5 x 2 ↑↓ @ 5kg
PLATE-LOADED W-ROLLER; UNSUPT: 5 x 2 ↑↓ @ 10kg
MACH SEATED DIP (FULL ROM): 3 x 20 @ 300#
BAND FINGER EXTENSION: 750 L&R @ IM BLUE

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SUNDAY, 24 NOV 2019
CBL ROPE ISO-PAUSE HAMMER CURL:
31 R-P 10s @ 85#
H-GRIPPER: GEN300# CHOKED ~5-7mm; 8 L&R
H-GRIPPER: CoC#2 CLOSE; 8 L&R
SAUNA: 12min @ 98°C
BAND FINGER EXTENSION: 1,000 L&R @ IM RED

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MONDAY, 25 NOV 2019
PLATE ISO-PAUSE TABLE CURL:
8 x 8 L&R @ 10kg>25#
CBL FAT-GRIP ROLL-HDL W-CURL: 8 x 35 L&R @ >100#
SAUNA: 13min @ 87°C
BAND FINGER EXTENSION: 250 L&R @ IM YELLOW
BAND FINGER EXTENSION: 500 L&R @ IM BLUE
BAND FINGER EXTENSION: 250 L&R @ IM RED

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