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Ricochet

Popeye! A Training Log

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Ricochet

TUESDAY, 28 JAN 2020
EZ REV CURL:
; >44.5kg
DB WIDE PINCH HOLD: L&R;
>30# (36#)
SAUNA:
~8min @ 106°C
BAND FINGER EXT:
∞ L&R; IM RED
SS URBAN ASSAULT BIKE:
~5km

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Ricochet

WEDNESDAY, 29 JAN 2020
CBL FAT-ROLL-HDL GOOSENECK W-CURL; L&R >
BB (FREE ROLL) FAT-GRIP DEAD HANG:

10 SUPERSETS; MAX REPS @ >140# + 25s
DB FAT-GRIP SIPES W-CURL: ∞ L&R @ 75-85#
SAUNA: ~8min @ 105°C
SS URBAN ASSAULT BIKE: ~12.5km @ ~175m

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Ricochet

THURSDAY, 30 JAN 2020  (BFR)
CBL ROPE HAMMER CURL:
∞; >200#
PLT-LOADED BELT PRONATION: ∞; >20kg
BB REV W-CURL: ∞; >38kg
SAUNA: ~8min @ 94°C
BAND FINGER EXT: ∞ L&R; IM RED
SS URBAN ASSAULT BIKE: ~10.5km @ ~110m

Edited by Ricochet
Added BFR

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Ricochet

FRIDAY, 31 JAN 2020
CBL FAT W-ROLLER; FLEXION:
10 ↑ @ 50#
FAT W-ROLLER 'TWO-MAN WAR': 5 SETS; 5 - 0
BB FAT-GRIP W-CURL: ∞; >93kg
SAUNA: ~8min @ 105°C
SS URBAN ASSAULT BIKE: ~12.5km @ ~150m

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Ricochet

SATURDAY, 1 FEB 2020
DB ULNAR/RADIAL DEVIATION:
∞ L&R @ >7kg
DB FAT-GRIP ZOTTMAN CURL: ∞ @ 20#
SAUNA: ~8min @ 98°C
BAND FINGER EXT: ∞ L&R; IM RED
SS ASSAULT BIKE (DIRT): ~12km @ ~60m

Edited by Ricochet
Spelling error

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Ricochet

SUNDAY, 2 FEB 2020  (BFR)
CBL W-CURL LOW ROW >
BB (FREE ROLL) FAT-GRIP DEAD HANG:

   5 SUPERSETS; MAX REPS @ 200# + 20s
DB FAT-GRIP SIPES W-CURL; L&R >
FAT-BAR DEAD HANG; L&R

   5 SUPERSETS; MAX REPS @ 80# + 20s
DB FAT-GRIP SIPES W-CURL: L&R @ 85>95#
SAUNA: ~8min @ 106°C
SS ASSAULT BIKE (URBAN): ~12.5km @ ~165m

Edited by Ricochet
Added BFR

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Ricochet

MONDAY, 3 FEB 2020  (BFR)
MACH HAMMER CURL:
∞ @ >175kg
DB FAT-GRIP REV W-CURL: ∞ L&R @ >25#
SAUNA: ~8min @ 106°C
BAND FINGER EXT: ∞ L&R; IM RED
SS ASSAULT BIKE (DIRT): ~13.5km @ ~75m

Edited by Ricochet
Added BFR
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Ricochet

TUESDAY, 4 FEB 2020
SS ASSAULT BIKE (URBAN):
~11km @ ~125m

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Ricochet

WEDNESDAY, 5 FEB 2020
BB BTB THUMBLESS RACK PULL:
>170kg
BB BTB THUMBLESS W-CURL: 120>70kg
BB (FREE ROLL) FAT-GRIP DEAD HANG: 10+s
SAUNA: ~8min @ 99°C
TRAD HARD THAI MASSAGE: ~1hr
SS ASSAULT BIKE (URBAN): ~5km

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Ricochet

THURSDAY, 6 FEB 2020  (BFR)
DB FAT-GRIP PRO/SUP/DEV:
∞ L&R @ >30#
DB LEVER U/R-DEVIATION: ∞ L&R @ >7kg
PARALLEL BAR DIP: QUINS @ BW + >100#
SAUNA: ~8min @ 106°C
BAND FINGER EXT: ∞ L&R; IM RED
SS JUMP BIKE: ~15.5km @ ~80m

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Ricochet

FRIDAY, 7 FEB 2020
CBL FAT W-ROLLER; FLEXION:
10+ ↑ @ 120-140#
FAT W-ROLLER 'TWO-MAN WAR': 3 SETS; 3 - 0
PARALLEL BAR DIP: 11 @ BW + 100#
SAUNA: ~8min @ 103°C
SS JUMP BIKE: ~12km @ ~140m

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Ricochet

SATURDAY, 8 FEB 2020  (BFR)
BB FAT-GRIP W-CURL:
∞; >98kg
MACHINE DIP: 26 @ 300#
SAUNA: ~8min @ 105°C
SS JUMP BIKE: ~12km @ ~50m

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Ricochet

SUNDAY, 9 FEB 2020
CBL FAT W-ROLLER; EXT:
~25 ↑ @ <200#
BB REV W-CURL: ∞; >40.5kg
SAUNA: ~8min @ 106°C
BAND FINGER EXT: ∞ L&R; IM RED
SS JUMP BIKE: ~5km

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Ricochet

MONDAY, 10 FEB 2020
WRIST CURL PUMP:

   DB LIFT;  ∞ L&R @ 70>135#
   CBL ROW; ∞ L&R @ 100>140#
   CBL PULLDOWN; ∞ L&R @ 120>160#
   CBL GOOSENECK; ∞ L&R @ 140>180#
SAUNA: ~8min @ 106°C
SS JUMP BIKE: ~15km @ ~175m

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mcalpine1986
On 2/3/2020 at 1:58 PM, Ricochet said:

MONDAY, 3 FEB 2020  (BFR)
MACH HAMMER CURL:
∞ @ >175kg
DB FAT-GRIP REV W-CURL: ∞ L&R @ >25#
SAUNA: ~8min @ 106°C
BAND FINGER EXT: ∞ L&R; IM RED
SS ASSAULT BIKE (DIRT): ~13.5km @ ~75m

Im interested to know what a mach hammer curls is. I love normal hammer curls. Thats a lot of weight for any curl variation.

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Ricochet
5 hours ago, mcalpine1986 said:

Im interested to know what a mach hammer curls is. I love normal hammer curls. Thats a lot of weight for any curl variation.

MACH = MACHINE as in Cybex Machine Hammer Curl.  I start off with ~90-100 lbs for 20+ reps and climb up from there in loading then slowly dropping reps down to triples by the end.

Edited by Ricochet

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mcalpine1986
21 hours ago, Ricochet said:

MACH = MACHINE as in Cybex Machine Hammer Curl.  I start off with ~90-100 lbs for 20+ reps and climb up from there in loading then slowly dropping reps down to triples by the end.

My bad, i should of guessed. Your gym sounds good and well equipped. Going upto 385lbs on any curl machine is impressive. 👍

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Ricochet

TUESDAY, 11 FEB 2020
H-GRIPPER INVERTED:
∞ L&R @ >CoC#1.5
SMITH REV CURL: ∞ @ >47.5kg
SAUNA: ~8min @ 104°C
BAND FINGER EXT: ∞ L&R; IM RED
SS JUMP BIKE: ~16km @ ~105m

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Ricochet
1 hour ago, mcalpine1986 said:

My bad, i should of guessed. Your gym sounds good and well equipped. Going upto 385lbs on any curl machine is impressive. 👍

Oh my, I am such an idiot. I just realized that I had inadvertently logged kg instead of lbs for the Cybex Machine.  That is supposed to be lbs not kg.  My gym is a mix of lbs and kg throughout so I get lost in my own log sometimes.  To be clear on the Cybex Machine Hammer Curl I start off doing 20-25 reps at around 90 lbs then slowly ramp up in weight slowly decreasing the reps as I increase the weight by 5 lbs until I reach 175 lbs for a triple.  Apologies for the confusion there.

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Ricochet

WEDNESDAY, 12 FEB 2020
END-OF-BAR LEVER LIFT w/ MIXED GRIP:

   BB; 10+ L&R @ >22.5kg
   SHORT BAR; 15+ L&R @ >14.25kg 
FAT-GRIP BALANCING W-CURL:
   SHORT BAR; ∞ L&R @ >45.5kg
DB FAT-GRIP SIPES W-CURL: ∞ L&R @ >80#
MACHINE DIP: 27 @ 300#
SAUNA: ~8min @ 105°C
SS JUMP BIKE: ~19.5km @ ~150m

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mcalpine1986
On 2/11/2020 at 1:20 PM, Ricochet said:

Oh my, I am such an idiot. I just realized that I had inadvertently logged kg instead of lbs for the Cybex Machine.  That is supposed to be lbs not kg.  My gym is a mix of lbs and kg throughout so I get lost in my own log sometimes.  To be clear on the Cybex Machine Hammer Curl I start off doing 20-25 reps at around 90 lbs then slowly ramp up in weight slowly decreasing the reps as I increase the weight by 5 lbs until I reach 175 lbs for a triple.  Apologies for the confusion there.

No apologies needed man. I thought it seemed a lot but your a strong so i thought it could of been a partial rep. 175lbs is still damn strong on a curl variation, especially after doing so many reps on lighter weights.. Mine gym is the same. The weights are kilo but the machines are a mix of lbs and kilos.

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Ricochet

THURSDAY, 13 FEB 2020
PLT-LOADED BELT PRONATION/SUPINATION:
∞ L&R @ >15kg
DB FOREARM ROTATION: ∞ L&R @ >40# (as in a 40-pounder dumbbell)
DB REV W-CURL: ∞ L&R @ >40#
SAUNA: ~8min @ 104°C
BAND FINGER EXT: ∞ L&R; IM YELLOW
SS JUMP BIKE: ~5km
TRAD HARD THAI MASSAGE: ~1hr

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Ricochet

FRIDAY, 14 FEB 2020  (BFR)
CBL FAT W-ROLLER; FLEX:
15+ ↑ @ >160#
FAT W-ROLLER 'TWO-MAN WAR': 3 - 0
BB LANDMINE W-CURL: ∞ L&R @ >57.5kg
SAUNA: ~8min @ 89°C
SS JUMP BIKE: ~13.5km @ ~185m

Edited by Ricochet
Added BFR

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Ricochet

SATURDAY, 15 FEB 2020
BB REV W-CURL:
∞; >48kg
DB LEVER U/R-DEVIATION: ∞ L&R @ 5-7kg
CBL REV CURL: ∞; >60#
SAUNA: ~8min @ 100°C
BAND FINGER EXT: ∞ L&R; IM YELLOW
SS JUMP BIKE: ~16km @ ~75m

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Ricochet

SUNDAY, 16 FEB 2020  (BFR)
FAT-GRIP WRIST CURL PUMP:

   CBL ROW; ∞ L&R @ >100#
   CBL LOW ROW; ∞ L&R @ 100#  
   CBL PULLDOWN; ∞ L&R @ 100#
   CBL GOOSENECK; ∞ L&R @ 100#
SAUNA: ~8min @ 83°C
SS JUMP BIKE: ~10.5km @ ~105m

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