mcalpine1986 Posted February 13, 2020 Author Share Posted February 13, 2020 (edited) Bw 162lbs Barbell overhead press 20x8 30kgx5 40kgx5 50kg 3 sets of 3 Dips Bwx8 Bw +10kg 3 sets of 8 Neck harness rear 20lbsx50 40lbsx50 50lbs 2 sets of 50 Neck harness front 20lbsx50 40lbsx50 50lbsx50 50lbsx40 Plate curls 5kgx8 L+R 7.5kgx6 L+R 10kgx4 L+R 11.25kg x6 L+R 11.25kg x6 L 2 R 10kg 2 sets of 12 L+R Imtug pinch #2 x60 L+R #2x50 L+R Im bands Blue x50 L 25 R* *it snapped after 25 reps. Had them 11 years so not bad. Edited February 13, 2020 by mcalpine1986 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted February 15, 2020 Author Share Posted February 15, 2020 (edited) Bw 162lbs Squat 60kgx10 70kgx10 80kgx10 90kgx10 Dips Bw 2 sets of 10 Bw+10kgx10 Bw+15kgx12 Neck harness rear 20lbsx50 40lbsx100 Neck harness front 20lbsx50 40lbsx100 Plate curls 5kgx10 L+R 7.5kgx8 L+R 10kgx6 L+R 11.25kgx8 L+R 10kgx12 L+R IM twist yo wrist* 2.5kg x5 up/down 5kg 2 sets of 5 up/down *standing on bench for increased rom. I got an insane pump in my forearms. Seems great for size. Edited February 15, 2020 by mcalpine1986 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted February 17, 2020 Author Share Posted February 17, 2020 162lbs Squat 60kgx10 75kgx10 90kgx10 2" thick bar chinups Bw 2 sets of 3 Bw+10kgx3 Bw+15kgx3 Bw+20kgx3 Bw+10kgx6 Kbell bottoms up press 12kgx8 L+R 16kg 4 sets of 8 L+R Neck harness front 20lbsx50 40lbsx50 50lbs 2 sets of 50 40lbs 2 sets of 50 IM twist yo wrist 2.5kgx5 5kg 3 sets of 5 up/down Imtug pinch #2 x60 L+R Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted February 20, 2020 Author Share Posted February 20, 2020 19th feb bw 162lbs Squat 60kgx10 75x10 90kgx8 100kgx6 Dip Bw 2 sets of 6 Bw+10kgx6 Bw+20kg 2 sets of 6 Bw+20kgx10 Neck harness rear 20lbsx50 40lbsx50 50lbs 2 sets of 50 40lbs 2 sets of 50 Plate curls 5kgx10 L+R 7.5kgx8 L+R 10kgx6 11.25kgx10 L x8 R 10kgx12 L+R IM twist yo wrist 2.5kg x5 5kgx5 6.25kg 2 sets of 3 Imtug pinch #2x60 L+R Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted February 22, 2020 Author Share Posted February 22, 2020 Friday 21/02. Bw 163lbs Below knee DOH deadlifts 100kgx3 110kgx3 120kgx3 130kgx3 140kgx3 Kbell Bottoms up press 12kgx10 L+R 16kg 3 sets of 10 L+R 16kgx8 L+R Neck curls Bwx25 Bw+5kg 4 sets of 25 Cybex lateral machine 30lbsx50 Thick bar hanging leg raise Bwx12 Cybex arc trainer 5 mins at resistance 100 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted February 24, 2020 Author Share Posted February 24, 2020 22/02 bw 163lbs Pushups Bw 4 sets of 20 Band pull aparts 15kg band 4 sets of 25 Neck harness rear 20lbsx50 40lbsx50 50lbs 4 sets of 50 Im Twist yo wrist 2.5kgx5 5kgx5 6.25kg 2 sets of 4 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted February 25, 2020 Author Share Posted February 25, 2020 Bw 163lbs Squat 60kgx6 70kgx6 80kgx6 90kgx6 100kgx6 Snatch grip high pulls(upto lower chest) 40kgx5 50kgx5 60kg 3 sets of 5 Dips Bw 2 sets of 8 Bw+10kgx8 Bw+20kgx8 Bw+25kgx8 Plate curls 5kgx10 L+R 7.5kgx6 L+R 10kgx4 L+R 11.25kg 2 sets of 8 L+R 10kgx12 L+R Neck curls Bwx25 5kgx25 6.25 2 sets of 25 5kgx25 Imtug pinch #2x80 L+R 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted February 27, 2020 Author Share Posted February 27, 2020 Bw 163lb Floor press 60kgx5 70kgx4 80kg 3 sets of 3 70kgx6 Neck harness rear 20lbsx30 40lbsx30 60lbsx30 70lbs 2 sets of 30 50lbsx50 Plate Neck curls Bwx25 5kgx25 6.25 4 sets of 25 Band pull aparts 15kg band 3 sets of 30 1 set of 25 IM twist yo wrist 5kgx5 6.25kg 3 sets of 5 Imtug pinkie and ring #3x30 L+R #3x20 L+R 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted February 29, 2020 Author Share Posted February 29, 2020 (edited) Bw 163.5lbs 2" think bar chinups(full dead hand rom) Bw 2 sets of 3 Bw+10kgx3 Bw+20kg 3 sets of 3 Barbell shrugs 100kgx5 115kgx5 130kgx5 145kgx5 160kgx5 Neck harness rear 30lbsx100 Neck curls Bwx60 Plate curls 5kgx10 L+R 7.5kgx6 L+R 10kgx20 L+R Behind the back plate wrist curl 10kgx15kg L+R Edited February 29, 2020 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 2, 2020 Author Share Posted March 2, 2020 (edited) Bw 164lbs Squat 60kgx5 75kgx5 90kgx5 100kgx5 110kgx5* 100kgx5* *wearing a belt Floor press 60kgx5 70kgx5 60kg 3x10 60kgx10 Dip Bwx8 Bw+10kgx8 Bw+20kg 2x8 Lateral machine 30lbsx30 Neck curls Bwx15 5kgx25 7.5kg 3x20 Neck rolls on weighed bag 15kgx25 Edited March 2, 2020 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 3, 2020 Author Share Posted March 3, 2020 164lbs 2" thick bar chinup Bw 2x3 Bw+10kgx3 Bw+20kgx5 Bw+15kgx5 Bw+10kgx5 Barbell shrugs 100kgx5 120kgx5 140kgx5 160kg 3x5 Neck harness rear 20lbsx30 40lbx30 60lbsx30 80lbsx30 60lbsx40 50lbsx40 Plate curl 5kgx10 L+R 7.5kgx6 L+R 10kgx4 L+R 11.25kg 3x6 L+R 10kgx10 L+R Band pull apart 15kg bandx50 Imtug pinch 2# x80 L+R 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 3, 2020 Share Posted March 3, 2020 Have you watched this guy's channel? He is big into forearms and neck training. https://www.youtube.com/watch?v=Mgv4UTfpckc 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 5, 2020 Author Share Posted March 5, 2020 On 3/3/2020 at 2:23 PM, Ricochet said: Have you watched this guy's channel? He is big into forearms and neck training. https://www.youtube.com/watch?v=Mgv4UTfpckc Whoa thats weird. I actually have recently been watching his videos. Im back into neck training and came across his channel. He advocates partner assisted neck work but is no good for me as i train alone but im making good progress in my neck size with all my harness and neck curls work. I get some funny looks in the gym i tell you. Thanks. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 5, 2020 Author Share Posted March 5, 2020 (edited) Bw 165lbs Squat 60kgx5 75x4 90kgx3 105kgx2 120kgx1 130kgx1 100kgx3 3 sec paused reps Incline Db press 10kgx6 20kgx6 25kgx6 30kg 3x6 Deadstop rack bench press* 60kgx3 70kgx3 80kgx3 70kg 2x3 70kgx5 *bar set on pins a few inches above chest. Neck curls Bwx25 5kgx25 7.5kg 3x25 Neck rolls 50 reps. Seated leg curl 70lbx8 100lbx8 110lb 2x8 Thick bar leg raises Bwx12 Edited March 5, 2020 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 6, 2020 Author Share Posted March 6, 2020 (edited) Bw 165lbs 1 arm Db row 20kgx6 L+R 25kgx6 L+R 30kgx6 L+R 35kgx6 L+R 40kgx6 L+R 45kgx6 L+R Barbell shrugs 100kgx5 120kgx5 140kgx5 160kgx5 170kg 2x5 Neck harness extension(rear) 20lbsx50 40lbsx50 60lbs 2x50 Hammer curls 10kgx6 15kgx6 20kgx6 25kgx6 22.5kgx6 Im twist yo wrist 5kgx5 7.5kg 3x3 Edited March 6, 2020 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 6, 2020 Share Posted March 6, 2020 Ordered my IM Twist Yo Wrist... will pick it up when I visit the States next. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 6, 2020 Author Share Posted March 6, 2020 3 hours ago, Ricochet said: Ordered my IM Twist Yo Wrist... will pick it up when I visit the States next. Nice one. I love the thing. It really works your extsensors and flexors and brachioradialis very hard and thumbs due to the pinching very hard. After 4 sets my forearms are insanley pumped. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 7, 2020 Author Share Posted March 7, 2020 (edited) Bw 166lbs Squat 60x5 75x5 90kgx5 100kg 2x5 Rack bench press lockouts 60kgx5 70kgx3 80kgx3 90kgx3 100kgx3 110kgx3 120kgx3 110kg 2x3 110kgx5 Neck curls bwx25 5kg 2x40 Neck rolls 60 reps Edited March 7, 2020 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 9, 2020 Author Share Posted March 9, 2020 Bw 165lbs Squat 60kgx5 75kgx5 90kgx5 105kgx5 120kgx5 110kg 3x5 Incline Db press 20kg x6 25kgx6 30kg 4x6 1arm Db row 20kgx6 L+R 30kgx6 L+R 40kg 4x6 L+R Neck curls Bwx25 5kgx15 7.5kgx15 10kg 3x20 Neck rolls 70 reps Thick bar Hanging leg raises Bwx12 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 10, 2020 Author Share Posted March 10, 2020 Bw 166lbs Barbell shrugs 100kgx5 120kgx5 140kgx5 160kgx5 175kg 2x5 Dips Bw 2x8 Bw+10kgx6 Bw+20kgx6 Bw+30kg 2x6 Bw+20kgx11 Neck harness extension(rear) 20lbx30 40lbx30 60lbx30 80lbx30 80lbx26 60lbx60 Plate curl 5kgx8 L+R 10kg 2x10 L+R 2 hand plate curl 15kg 2x15 Behind the back plate wrist curl 10kg 2x10 L+R Cybex Lateral maxhine 30lbx15 50lbx15 55lbx15 60lbx15 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 12, 2020 Author Share Posted March 12, 2020 Bw 166.5lbs Squat 60kgx3 75kgx3 90kgx3 105kgx3 120kgx3 130kgx3 140kgx1 negative rep Rack bench lockouts 60kgx6 80kgx6 100kg 4x6 2" Thick bar wide grip pullup Bw 6x6 Neck curls 5kgx25 7.5kgx25 10kg 3x25 Neck rolls 80 reps Seated leg curl 50lbx8 90lbx8 110lbx8 120lb 2x8 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 13, 2020 Author Share Posted March 13, 2020 Bw 166lbs Barbell shrug 100x5 120x5 140kgx5 160kgx5 180kg 3x5 Ez bar PJR pullover 10kgx12 20kgx8 30kg 3x8 Plate curl 5kgx8 L+R 7.5kgx6 L+R 10kgx4 L+R 12.5kgx3 L+R 11.25kgx3 L+R 10kgx12 L+R Behind the back plate 2 hand wrist curl 15kgx20 Neck harness extension 20lbx25 40lbsx25 60lb 3x60 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 16, 2020 Author Share Posted March 16, 2020 Saturday 14/03 bw 167lbs Standing barbell press 30kgx5 40kg 3 x5 Squat 60kgx6 75kgx6 90kgx6 105kgx6 Im twist yo wrist 5kgx5 7.5kg 3x5 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 16, 2020 Author Share Posted March 16, 2020 Bw 167lbs Barbell shrugs 100kgx8 120kgx8 140kgx8 160kgx8 180kg 2x8 2" Thick bar pullup Bw 2x3 Bw+10kgx3 Bw+20kgx3 Bw+15kg 2x3 Bwx10 Neck harness extension 20lbsx30 40lbx30 60lbsx30 80lbsx50 70lbx50 60lbx50 Plate curl 5kgx8 L+R 7.5kgx6 L+R 10kgx4 L+R 12.5kg 3x3 L+R 10kgx15 L+R Behind the back plate wrist curl 10kg 4x10 L+R Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 17, 2020 Author Share Posted March 17, 2020 Bw 167lbs Squat 60kgx5 75kgx4 90kgx3 105kgx2 120kgx1 120kgx8 Incline DB press 20kgx6 25kgx6 30kgx6 32.5kg 3x5 EZ bar PJR pullover 20kgx8 30kgx8 40kg 3x6 Neck curl 5kgx20 7.5kgx20 10kg x40 10kg 3x30 Cybex lateral machine 30lbsx15 50lbx15 70lbx15 75lbx15 Thick bar leg raises Bwx15 Quote Link to comment Share on other sites More sharing options...
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