mcalpine1986 Posted May 12, 2020 Author Share Posted May 12, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 14, 2020 Author Share Posted May 14, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 15, 2020 Author Share Posted May 15, 2020 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. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 16, 2020 Author Share Posted May 16, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 18, 2020 Author Share Posted May 18, 2020 Bw 171lbs Kbell swings 16kg x10 L+R 20kg x10 L+R 24kg 4x10 L+R Dips Bw 6x10 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 19, 2020 Author Share Posted May 19, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 21, 2020 Author Share Posted May 21, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 22, 2020 Author Share Posted May 22, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 26, 2020 Author Share Posted May 26, 2020 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 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 27, 2020 Author Share Posted May 27, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 29, 2020 Author Share Posted May 29, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted June 1, 2020 Author Share Posted June 1, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted June 2, 2020 Author Share Posted June 2, 2020 (edited) 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 June 2, 2020 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted June 3, 2020 Author Share Posted June 3, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted June 4, 2020 Author Share Posted June 4, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted June 5, 2020 Author Share Posted June 5, 2020 (edited) 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 June 5, 2020 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted June 9, 2020 Author Share Posted June 9, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted June 9, 2020 Author Share Posted June 9, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted June 10, 2020 Author Share Posted June 10, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted June 11, 2020 Author Share Posted June 11, 2020 Bw 168lbs Pullups on ledge Bw 8x8 Dips Bw 3x18 Bw 3x15 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted June 11, 2020 Share Posted June 11, 2020 Ledge Pull-Ups are not easy! Great finger, hand, and forearm builder. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted June 12, 2020 Author Share Posted June 12, 2020 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. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted June 12, 2020 Author Share Posted June 12, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted June 15, 2020 Author Share Posted June 15, 2020 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 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted June 16, 2020 Author Share Posted June 16, 2020 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 2 Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.