mcalpine1986 Posted December 14, 2019 Author Share Posted December 14, 2019 Bw 159lbs Squat 60kgx5 75kgx5 90kg 3 sets of 5 Strict plate curls 5kg x8 L+R 7.5kg x8 L+R 10kg 3 sets of 8 L+R Towel tricep pushdowns 20lbs x10 60lbs 2 sets of 10 50lbs 2 sets of 10 Band thumb curls Green 15kg band x80 L+R 1 arm Reverse band wrist curls Green 15kg band x80 L+R Band pull apart Green 15kg band x100 reps 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted December 16, 2019 Author Share Posted December 16, 2019 Bw 160lbs Towel chinups(2 thick towels, dead hang rom) Bw for 8 sets of 6 Dips Bw for 8 sets of 15 Incline treadmill 15 degree incline at 6KPH for 15 mins. Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted December 17, 2019 Author Share Posted December 17, 2019 Bw 161lbs Towel grip tricep cable extention 20lbs x15 60lbs for 4 sets of 10 Plate curls 5kg x10 L+R 7.5kg x10 L+R 10kg 3 sets of 10 L+R Band pull aparts Green 15kg band x30 Yellow 25kg band 3 sets of 30 Chuck sipes wrist curls 10kg x20 L+R 12.5kg x20 L+R 15kgx20 L+R 12.5kg x20 L+R Thumb band curls Green 15kg band 2 sets of 35 L+R Reverse Plate wrist curls 1.25kg for 2 sets of 50 L+R Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted December 19, 2019 Author Share Posted December 19, 2019 Deadlift DOH (first time since febuary) 100kgx3 110kgx3 120kgx3 130kgx3 Low cable row(thumbless) 40lbsx10 80lbsx10 100lbsx10 120lbsx10 140lbsx10 160lbsx10 180lbsx10 200lbs(full stack)x10 Low pulley cable shrugs(thumbless) 100lbsx15 140lbsx15 200lbs 2 sets of 15 Walking lunges Bw 2 sets of 40 steps. Incline treadmill 15 degrees at 6KPH for 10mins.. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted December 20, 2019 Author Share Posted December 20, 2019 Bw 160lbs Chaos pushups* first time and way way harder than i thlught they would be. Blue resistance band on lowest setting on rack. Chest at bottom a few inches off the floor Bw 5 sets of 10 Bw 5 sets of 8 Bw 2 sets of 6 Grippers Coc S 5 Tns L+R Coc T 5 tns L+R Coc #1 5 tns reps Right 5 tns down to 2mm left Coc #1.5 5 sets of 5 tns right 5 sets of 5 tns down to 2mm left Incline treadmill 15 degrees at 6KPH for 10 mins 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted December 21, 2019 Author Share Posted December 21, 2019 My last workout until after xmas. Bw 161lbs. Towel grip cable hammer curls 20lb x20 30lb x20 40lb x20 50lb x20 60lb x20 70lb x20 80lb x20 90lb x20 Chuck sipes wrist curl 12.5kg x20 L+R 12.5kg x20 L+R 12.5kg x15 L+R 10kg x20 L+R 10kg x20 L+R 10kg x20 L+R Band thumb curls Green 15kg band. 2 sets of 50 reverse plate wrist curls 2.5kg x20 L+R 2kg x25 L+R 2kg x25 L+R 1.25kg x25 L+R Im bands Green x50 L+R Yellow x50 L+R Blue x50 L+R Band pull aparts Green 15kg band x125 reps 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted December 21, 2019 Share Posted December 21, 2019 Merry Christmas! 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 2, 2020 Author Share Posted January 2, 2020 On 12/21/2019 at 4:42 PM, Ricochet said: Merry Christmas! Merry christmas to you although it seems daft saying it now hah. Sorry its so late ive been so busy ive only just had a chance today to get back on here. I seen you have been doing lots of sessions over the past couple of weeks. Ive not beem to the gym ive just done a few movements at home. Happy new year to you. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 2, 2020 Author Share Posted January 2, 2020 (edited) 01.01.20 bw 166lbs Pushups on round dumbells Bw 4 sets of 15 Towel hammer curls 16kg 2 sets of 8 L+R Grippers Coc S x5 L+R Coc T x3 L+R Coc #1 x 1 L+R Coc #1.5 x1 L+R Coc #2 sets close to 10mm L 2 sets Close to 2mm R Coc 1.5 5 L+R Stress ball pinch(thumb pump) 100 reps L+R Band pull apart Greem 15kg band x150 Edited January 2, 2020 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 4, 2020 Author Share Posted January 4, 2020 Bw 164lbs Squat 60kgx6 70kgx6 80kgx6 90kgx6 Low cable row(thumbless) 60lbsx10 120lbsx10 160lbsx10 180lbsx10 Dip Bw 4sets of 10 IM Hub 7.5kg x5 L+R 12.5kg x3 L+R 15kgx1 L+R 16.25kg fail, barely broke the floor. 15kg x1 L+R 12.5kg x5 L+R 12.5kg x10 L+R 12.5kg hold 18 seconds L+R Thick bar hanging leg raise Bwx10 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 6, 2020 Author Share Posted January 6, 2020 Bw 163lb (forearm tendons very sore off hub last workout.) Chaos pushups Bw 5 sets of 8 Plate curls 5kg x10 L+R 7.5kg x10 L+R 10kg x 8 L 6 R 10kg x5 L 3 R 7.5kg x10 L+R Band pull aparts Green 15kg band x30 Yellow 25kg band 2 sets of 30 Yellow 25kg band 1 set of 25 Reverse plate wrist curl 1.25kg x60 L+R Incline treadmill 15 degrees at 5.5 KPH for 20 mins Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 8, 2020 Author Share Posted January 8, 2020 (edited) Bw 164lbs Squat 60kg x5 70kg x5 80kg x5 90kg x5 100kg x5 Chaos pushups Bw 4 sets of 10 1 set of 8 Gripper Coc S x8 Tns L+R Coc T x5 Tns L+R Coc left turn #1 x1 ccs L Coc #1 x3 ccs R Coc left turn #1 6 sets of 3 ccs L Coc #1.5 6 sets of 3 ccs R Coc hold,18mm left turn #1 8 secs L Coc hold, 18mm #1 12 secs R Coc T x20 ccs L+R Coc T x15 ccs L+R Thick bar (2") thumbless pullups Bw 3 sets of 8 Bw x6 Plate rotations 15kg plate 2 sets of 40 seconds 2 hand plate pinch 15kg x 40 secs Incline treadmill 15 degrees at 6KPH for 8 mins Edited January 8, 2020 by mcalpine1986 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 13, 2020 Author Share Posted January 13, 2020 (edited) 10.01.20 bw 164lbs Squat 60kgx5 70kgx5 80kgx5 90kgx5 100kgx5 Chaos pushups Bw 6 sets of 12 Towel face pulls 20lbsx15 40lbsx15 50lbsx15 60lbsx15 70lbsx15 80lbsx15 Incline treadmill 15 degrees at 6 KPH for 10 mins Edited January 13, 2020 by mcalpine1986 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 13, 2020 Author Share Posted January 13, 2020 11.01.20 163lbs light session Pushups bw 2x30 Towel cable rows 60lbs x20 100lbsx20 Neck harness attached to cable rear 20lbsx20 30lbx20 40lbsx20 40lbsx20 Neck harness attached to cable front 10lbsx20 20lbsx20 30lbsx20 30lbsx20 Hanging thick bar leg raise Bw 2 sets of 10 Stress ball pinch 30 L+R Im bands Green x50 L+R Incline treadmill 10 degrees at 6.5 KPH for 20 mins 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 13, 2020 Author Share Posted January 13, 2020 Bw 163lbs Squat 60kgx5 70kgx5 80kgx5 90kgx5 100kgx5 Thick bar pullups thumbless Bwx6 Bw+5kgx6 Bw+10kgx6 Bw+5kg 2 sets of 6 Dip Bwx6 Bw+10kgx6 Bw+20kg 3 sets of 6 Grippers Coc S x8 Tns L+R Coc T x5 tns L+R Coc Left turn #1 4 sets of 3 ccs L Coc #1 4 sets of 6 ccs R Coc T x12 Tns left only Stress ball pinch x100 L+R Incline treadmill 15 degrees at 6KPH for 10 mins 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 15, 2020 Author Share Posted January 15, 2020 Bw 163lbs Squat 60kgx6 70kgx6 80kgx6 90kgx6 100kgx6 Chaos pushups Bw 4 sets of 12 Bw x13* total failure. Plate curls 5kgx10 L+R 7.5kgx10 L+R 10kgx10 L+R 10kg 2 sets of 8 L+R Towel face pulls 40lbsx50 Neck harness rear 20lbsx25 30lbs 3 sets of 25 Neck harness front 10lbs x25 20lbs x25 30lbs 2 sets of 25 Stress ball thumb pinch x110 L+R Im bands Yellow x100 L+R 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 20, 2020 Author Share Posted January 20, 2020 (edited) Friday 16th bw 163lbs Squats 60kgx6 70kgx6 80kgx6 90kgx6 100kgx6 Towel pullups (2 thick towels) Bw 3 sets of 8 Bw 2 sets of 6 Kbell Bottoms up press 8kgx10 L+R 12kg 4 sets of 10 L+R Thick bar leg raise Bwx10 Incline treadmill 15 degreed at 6Kph for 10 mins Edited January 20, 2020 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 20, 2020 Author Share Posted January 20, 2020 Bw 163lbs Dips Bw 4 sets of 15 Plate curls 5kgx10 L+R 7.5kgx10 L+R 10kg 3 sets of 10 L+R Kbell bottoms up press 8kgx10 L+R 12kg 4 sets of 10 L+R Imtug pinch #2 2 sets of 20 L+R Imtug pinkie and ring #2 x20 L+R #3 x20 L+R Stress ball thumb pinch 60 reps L+R Incline treadmill 15 degrees at 6KPH for 10 mins 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 22, 2020 Author Share Posted January 22, 2020 Bw 161.5 lbs. Squat 60kgx7 70kgx7 80kgx7 90kg 3 sets of 6 IM Neck harness rear 20lbsx25 30lbsx25 40lbsx25 50lbsx25 IM Neck harness front 10lbsx25 30lbsx25 40lbsx25 50lbsx25 Hyperextensions Bwx15 Bw+5kgx15 Thick bar hanging leg raise Bw 2 sets of 10 1 leg toe press 40kgx15 L+R 60kg 2 sets of 15 L+R Incline treadmill 15 degrees at 6KPH for 10 mins 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 24, 2020 Author Share Posted January 24, 2020 Bw 162lbs Towel chinups(2 thick towels) Bw 4 sets of 8 Bw 1 set of 6 Dips Bw 5 sets of 15 Towel grip farmers walks 25kg each hand x 30 metres 30kg each hand x30 metres 40kg each hand x30 metres Incline treadmill 15 degrees at 6KPH for 10 mins 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 27, 2020 Author Share Posted January 27, 2020 Bw 162lbs Squat 60kgx8 70kgx8 80kgx8 90kg 2 sets of 8 Towel hammer cable curls 20lbx10 60lbx10 100lbsx10 120lbsx10 120lbsx8 Towel grip cable pushdowns 20lbsx10 60lb 3 sets of 10 Neck harness rear 20lbsx25 40lbsx25 60lbs 2 sets of 25 Neck harness front 20lbsx25 40lbsx25 60lbs 2 sets of 25 Imtug pinch #2 4 sets of 25 L+R Im band thumb adbuction Yellow 3 sets of 30 Imtug pinkie and ring #3 x50 L+R #2 x50 L+R 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted January 31, 2020 Author Share Posted January 31, 2020 Bw 161lbs Squat 60kgx8 75kgx8 90kgx8 Towel grip low cable row 60lbsx10 100lbsx10 160lbsx10 180lbsx10 Neck.harness rear 20lbsx30 40lbsx30 60lbsx30 60lbsx20 Neck harness front 20lbsx50 Double KB bottoms up press 8kg 4 sets of 20 Plate curls 5kg 2 sets of 20 Left only* Behind the back plate wrist curls 5kg 2 sets of 20 left only* *my right hand and thumb pad are extremely Sore due to 10 hours of skimming walls in a pinch type grip yesterday so just done left hand. Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted February 4, 2020 Author Share Posted February 4, 2020 (edited) Bw 161lbs. Squat 60kgx8 70kgx8 80kgx8 90kgx8 2" thick bar chinups Bw 4 sets of 8 Dip Bw 4 sets of 15 Towel grip upright low pulley row 10kgx15 20kgx15 30kgx15 40kgx15 Neck harness rear 20lbsx35 40lbsx35 60lbsx35 50lbsx35 Neck harness front 20lbsx35 40lbsx35 60lbsx35 50lbsx35 Thumbless Towel hang Bwx 40secs Db wrist curls 15kgx50 L+R Reverse plate wrist curls 2kgx50 L+R IM bands Yellow x100 L+R Edited February 4, 2020 by mcalpine1986 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted February 7, 2020 Author Share Posted February 7, 2020 Bw 161lbs Squat 60kgx8 75kgx8 90kgx8 90kgx10 Bottoms up kbell press 10kgx8 L+R 12kgx5 L+R 16kg 4 sets of 5 L+R 16kgx10 L+R Plate curl 5kgx10 L+R 7.5kgx10 L+R 10kg 3 sets of 12 L+R Neck harness rear 20lbsx40 40lbsx40 60lbsx40 50lbsx40 Neck harness front 20lbsx40 40lbsx40 60lbsx40 50lbsx40 Reverse plate wrist curls 2kgx50 L+R Imtub pinch #2 x50 L+R #2 x45 L+R Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted February 11, 2020 Author Share Posted February 11, 2020 Bw 160lbs Squat 60kgx8 75kgx8 90kgx8 100kgx8 K bell bottoms up press 12kgx8 L+R 16kg 5 sets of 6 L+R Neck harness rear 20lbsx50 40lbsx50 60lbs x30 50lbsx40 Neck harness front 20lbsx50 40lbsx50 60lbs x30 50lbsx50 Plate curls 5kgx10 L+R 7.5kgx8 L+R 10kg x6 L+R 11.25kg 2 sets of 5 L+R* 10kg x15 L+R* *new P.R. First time trying heavier than 10kg. Ive been staying higher reps to build tendons. Rear plate raises 2.5kg each hand for 70 reps Imtug pinch #2 for 2 sets of 50 L+R Quote Link to comment Share on other sites More sharing options...
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