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Getting back into grip.


mcalpine1986

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Bw 172lbs

2 band Band rows

15kg band x10

25kg band 2x10 

40kg band 3x10

1 arm band row

15kg band x10 L+R

25kg 3x10 L+R

Kbell swings

16kgx10 L+R

20kgx10 L+R

24kg 4x15 L+R

Towel kbell hammer curl

16kgx12 L+R

16kgx8 L+R

Plate wrist curls

15lbs 2x20 L+R

15lbs 2x15 L+R

Forward neck rolls on foam roller

Bwx100

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Bw 169.5lbs

Coc Grippers

SX5 L+R Tns

T 2X3 L+R Tns

LT1 x1 Tns L     #1x1 Tns R

LT1 3X5 CCS L    #1 3X5 CCS R

LT1 X12 CCS L    #1 X12 CCS R

imtug pinkie and ring

#2x10 L+R

#3x10 L+R

#4 2x10 L+R

Im bands

Greenx 25 L+R

Yellow x25 L+R

Blue x25 L+R

Red x25 L+R

Band thumb curls

15kg band 2x25 L+R

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Bw 171lbs

1arm kbell press

16kg 2x5 L+R

20kgx3 L+R

24kg 3x3 L+R

20kg 2x5 L+R

16kg x20 L+R

Kbell snatch

16kg x10 L+R

20kgx10 L+R

24kg 3x10 L+R

Neck harness extension

16kgx25

24kgx25

36kg 2x50

Also i bought a camry hand dynamometer. Hands are fried of yesterdays grippers but tested:

67.6kg right 

67.1kg left.

Only a 0.5kg difference.

I should be good for 70kg plus when fresh. Going to train crush more.

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Bw 169lbs.

1 arm band press   15kg bandx50 L+R

Band row   15kg bandx50 

Overhead plate raise 15lbsx50

1 arm band overhead tri extension

15kg bandx50 L+R

1 arm band curl 

15kg bandx50 L+R

Plate wrist curl

15lb x40 L+R

15lb x19 L+R

15lb x15 L+R

15lb x 12 L 15 R

Neck harness flexion

25kg band x25

40kg band x200

 

 

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Bw 171lbs

Kbell swings

16kg x10 L+R

20kg x10 L+R

24kg 4x10 L+R

Dips

Bw 6x10

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Bw 170lbs

Kbell swing

16kg x10 L+R

20kg x10 L+R

24kg x10 L+R

Hammer grip pullups

Bw 3x8

Coc Grippers 

SX5 TNS L+R

TX3 TNS L+R

LT#1X1 L     #1X1R

GRIPPER HOLD

LT#1 2X10 seconds L

#1 2X10 seconds R

Neck harness flexion leaning back

5kg x25

16kg 3x25

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Bw 169.5lbs

1 arm kbell overhead press

16kg 2x5 L+R

20kg x3 L+R

24kg 3x3 L+R

20kg x10 L+R

16kg x15 L+R

Plate curls

15lbs x10 L+R

20lbs x8 L+R

25lbs 2x6 L+R

20lbs x15 L+R

20lbs x11 L+R

Plate wrist curls

15lbs x25 L+R

15lbs x15 L+R

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I was training from home but im back at work so Im now training at work as the gyms are still shut here.

Bw 169.5lbs

Pallet pull/push (40m pull then 40m push back up the warehouse)

1000kg 4x80metres

Dips on forklift bars

Bw 6x15

Neck harness extension

16kg x25

24kg x25

36kg 2x60

36kg x45

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Bw 169lbs

1 arm kbell overhead press

16kg 2x5 L+R

20kg 1x5 L+R

24kg 2x5 L+R

20kg 1x8 L+R

Hammer Pullups on ledge of forklift bars

Bw 6x6

Neck harness extensions

16kg x25

24kg x25

36kg x75

36kg x50

24kg x100

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Bw 169lbs

Kbell snatches

16kgx20

20kgx20

24kg x40

Coc Grippers

S x5 L+R TNS

Tx3 T L+R TNS

LT#1x3 L CCS #1 x3 CCS R 

S x80 TNS L+R

Dips on forklift bars

Bw 3x20

Bw x14

Bent rear DB raises

2x5kg 3x30

Im bands

Y x100 L+R

 

 

 

 

 

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Bw 169lbs

1 arm kbell overhead press

16kg 2x5 L+R

20kg 1x5 L+R

24kg 1x5 L 1x3 R*

16kg 4x12 L+R

Plate curls

15lbs x10 L+R

20lbs x8 L+R

25lbs 4x6 L+R

25lbs 1x8 L+R

Plate wrist curls

20lbs x10 L+R

20lbs x8 L+R

20lbs x6 L+R

15lbs x15 L+R

Neck harness extensions

16kg x25

24kg x25

36kg x90

36kg x55

36kg x40

Neck harness flexion

25kg band doubled x100

Pallet pulls

1000kg 4x80 metres

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Bw 170lbs

1 arm kbell overhead press

16kg 2x5 L+R

20kg 2x8 L+R

16kg x10 L+R

16kg x15 L+R

Hammer grip pullups on forklift bars

Bw 6x8

Kb dead snatch

16kg x15/15 L/R

20kg x15/15 L/R

24kg x15/15 L/R

Coc grippers

T X30 R TNS x25  L TNS 

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Bw 170lbs

Dips

Bw 3x20

Bw x15

Bwx14

Plate curls

15lbsx10 L+R

17lbs(15lbs +2lbs plate*) x10 L+R

19lbs(15lbs + 2x2lbs plates*) x10 L+R

21lbs(15lbs + 3x2lbs plates) x6 L+R

21lbs(15lbs + 3x2lbs plates) x8 L+R

19lbs(15lbs + 2x2lbs plates*) x10 L+R

Plate wrist curls

15lbs x10 L+R

17lbs(15lbs +2lbs plate*) x15 L+R

19lbs(15lbs + 2x2lbs plates*) x10 L+R

19lbs(15lbs + 2x2lbs plates*) x7 L 8R

19lbs(15lbs + 2x2lbs plates*) x6 L+R

17lbs(15lbs +2lbs plate*) x7 L 10 R

* only 2lbs but 8" diameter.

Edited by mcalpine1986
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Bw 169lbs

Kbell swings

16kg x10 L+R

20kg x10 L+R

24kg x15 L+R

24kg x20 L+R

Neck harness extention

16kg x25

24kg x25

36kg x80

36kg 2x60

Neck harness flexion

15kg band doubled x50

25kg band doubled 3x50

Banded side neck flexion

15kg band 4x25

 

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Bw 169lbs

Dips

Bw 2x8

Bw+16kg x8

Bw+20kg x8

Bw+24kg x8

Bw+24kgx4

Bw+16kg x10

Bw x24

Hammer pullups on forklift bars

Bw x6

Bw+5kg x6

Bw +10kg x6

Bw +5kg x6

Pullups on forklift(half crimp grip)

Bw 2x8

Bw 2x6

Coc T TNS x15 L+R

Imtug pinkie and ring finger

#3 x30 

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Bw 169lbs

Pallet pull/push

1000kg 2x80 metres

1050kg x80 metres

1100kg x80 metres

Plate curls

15lbs x15 L+R

17lbs x15 L+R

19lbs x12 L+R

19lbs x11 L+R

Tricep kickbacks

15kg band 4x15 L+R

Neck harness extension

16kg x25

24kg x25

36kg 2x75

36kg x55

Plate wrist curls

15lbs x10 L+R

17lbs x10 L+R

19lbs x15 L+R

19lbs x10 L+R

17lbs x10 L+R

15lbs x10 L+R

Im bands

Blue x15 L+R

Yellow x50 L+R

 

Edited by mcalpine1986
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08.09.20 bw 170lbs

Pullups on forklift bar(half crimped grip)

Bw x6

Bw+5 x6

Bw+10 x4

Bw+16kg 3x4

1 arm kbell overhead press

16kg x5 L+R

20kg x5 L+R

24kg 4x5 L+R

Neck harness extension

16kg x25

24kg x25

36kg 3x60

36kg x47

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Bw 170lbs

Dips

Bw 2x8

Bw+16kg x8

Bw+20kg x8

Bw+24kg x8

Bw+24kg x6

Bw+16kg x12

Bw x25

Plate curls

15lbs x8 L+R

17lbs x8 L+R

19lbs x8 L+R

21lbs 2x8 L+R

21lbs 1x12 L+R

Plate wrist curls

17lbs x10 L+R

19lbs x 8 L 10 R

21lbs x4 L+R

19lbs x12 L+R

19lbs x8 L+R

19lbs x8 L 9 R

Bent over rear delt Db raises

2x5kgs x80

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Bw 168lbs

Pallet pull/push

1000kg x80 metres

1175kg 3x80metres

Neck harness flexion

15kg band doubled x50

25kg band doubled 2x60

25kg band doubled 1x50

25kg band x60

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17 hours ago, Ricochet said:

Ledge Pull-Ups are not easy! Great finger, hand, and forearm builder.

Yeah they are great for the forearms ive found. I get a huge pump off them. Going to keep doing them even when the gyms reopen. I get this deep soreness off them right in the flexors near my elbow. Great movement. 👍

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Bw 169lbs

1 arm Kbell swings

16kg x20/20 L+R

20kg x20/20 L+R

24kg 2x20/20 L+R

Plate curls

15lbs x10 L+R

17lbs x10 L+R

19lbs x10 L+R

21lbs x15 L+R

1 arm overhead tricep extension

15kg band x10 L+R

25kg band 2x10 L+R

25kg band x7 L+R

Plate wrist curls

17lbs x15 L+R

19lbs x14 L+R

19lbs x10 L+R

17lbs x10 L+R

Neck harness extension

16kg x25

24kg x25

36kg 2x75

36kg x65

Band pull aparts

25kg band x55

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Bw 170lbs

Ledge pullups

Bw 2x5

Bw+10kg x5

Bw+16kg 3x5

1 arm kbell overhead press

16kgx5 L+R

20kg x5 L+R

24kg 2x6 L+R

20kg 2x8 L+R

Neck harness extension

16kgx25

24kg x25

36kgx25

40kg 3x35

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Bw 170lbs

Dips 

Bw 2x8

Bw+16kg x8

Bw+24kg 3x8

Bw+24kg x5

Bwx25

Plate curls

15lbs x10 L+R

17lbs x8 L+R

19lbs x6 L+R

21lbs 3x12 L+R

Plate wrist curl

17lbs x15 L+R

19lbs x12  L+R

17lbsx12 L+R

15lbs x15 L+R

Band pull apart 

25kg band x60

 

 

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