mcalpine1986 Posted June 18, 2020 Author Share Posted June 18, 2020 Bw 170lbs Pallet pull/push 1000kg x20/20metres 1100kg x20/20metres 1200kg x20/20metres 1300kg x20/20metres 1400kg x20/20metres 1500kg 3 sets of 20/20metres Neck harness flexion 15kg band doubled x40 25kg band doubled 2x75 25kg band x100 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted June 19, 2020 Author Share Posted June 19, 2020 Bw 168lbs Ledge pullups 10x8* *20 sec hold on last set Dips Bw 2x20 Bwx18 Bw 2x15 Bwx12 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted June 20, 2020 Author Share Posted June 20, 2020 Bw 170lbs Pallet pull/push 1000kg x20/20metres 1200kg x20/20metres 1400kg x20/20metres 1600kg 3 setsof x20/20metres Neck harness extension 16kg x25 24kg x25 36kgx25 40kg 2x50 40kg x35 Neck harness flexion 15kg band doubled x50 25kg band doubled 1x50 40kg band doubled x20 40kg band doubled 2x16 40kg band doubled x15 25kg band doubled x50 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted June 22, 2020 Author Share Posted June 22, 2020 Bw 169lbs Ledge pullups Bw 2x5 Bw+10kg x5 Bw+20kg 4x3 Bw x15 1 arm kbell press 16kg x5 L+R 20kg x5 L+R 24kg 2x6 L+R 24kg x5 L x4 R 20kg x8 L+R Coc grippers T X20 L+R tns Tx12 L+R ccs Tx10 L+R ccs Tx8 L+R ccs Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted June 23, 2020 Author Share Posted June 23, 2020 Bw 168lbs Pallet pull/push 1000kg x20/20metres 1500kg 5 sets of x20/20metres Neck harness extension 16kgx 25 24kg x25 36kg x25 40kg 3x50 Neck harness flexion 15kg band doubled x50 25kg band doubled x50 40kg band 2 x35 25kg band x60 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted June 24, 2020 Author Share Posted June 24, 2020 Bw 168.5lbs Dips Bw 2x8 Bw+16kg x8 Bw+24kg 4x8 Bw x25 Plate curls 15lbs x 8 L+R 20lbs (15lb+5lb) x8 L+R 25lbs (15lb+2x5lb) 2x5 L+R 25lbs (15lb+2x5lb) x 4 L+R 20lbs (15lb+5lbs) x12 L+R Plate wrist curls 20lbs (15lb+5lb*) x8 L+R 20lbs (15lb+5lb*) x6 L+R 20lbs (15lb+5lb*) x8 L+R 15lb x20 L+R 15lbs x12 L+R *the 5lbs plate is 12 inch in diameter. Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted June 25, 2020 Author Share Posted June 25, 2020 Bw 170lbs Band pull aparts 25kg band x40 25kg band x35 25kg band 2x30 Neck harness extensions 16kg x25 24kg x25 36kg x25 40kg x85 40kg x60 40kg x50 Neck harness flexion 15kg band doubled x50 25kg band doubled 2x50 25kg band doubled x40 15kg band doubled x80 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted June 26, 2020 Author Share Posted June 26, 2020 Bw 168lbs Ledge pullups Bw x15, 12, 10, 9, 8, 6, 7, 6 Dips Bw x23, 20, 12, 12, 12, 12 Coc grippers T x30 L 35 R Ccs S X50 L+R im bands Yellow x15 L+R Red x 30 L+R Red x25 L+R Yellow x60 L+R Superset Db laterals/bend over rear flyes 2x5kg x50/50 *Every rep was failure the whole session. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted June 29, 2020 Author Share Posted June 29, 2020 Bw 169lbs Kbell bottoms up 1 overhead press 16kg x5 L+R 20kg x3 L+R 16kg 6x8 L+R Neck harness extension 16kg x25 24kg x25 36kg x25 44kg x50 44kg 2x40 Neck harness flexion 15kg band doubled x50 25kg band doubled x25 40kg band doubled x30 40kg band doubled x20 25kg band doubled x75 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted June 30, 2020 Author Share Posted June 30, 2020 Bw 167.5lbs Ledge pullups Bw 2x5 Bw+10kg x5 Bw+20kg 4x4 Bw x15 Plate curls 15lbs x6 L+R 20lbs* x12 L+R 20lbs* x10 L+R 20lbs* x9 L+R 20lbs* x8 L+R *15lbs+5lbs 12" diameter plate Plate wrist curls 15lbs x22 L+R 15lbs x15 L+R 15lbs x12 L+R 15lbs x10 L+R 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted July 1, 2020 Author Share Posted July 1, 2020 Bw 170lbs Dips Bw 2x8 Bw+16kg x8 Bw+29kg 2x6 Bw+24kg x8 Bw+16kg x8 Bw x20 Db trap raises 2x5kg 2x40 Band pull apart 25kg band x16 15kg band x50 Neck harness extension 16kg x25 24kg x200 Neck harness flexion 15kg band x100+15 second hold Walking lunges Bw 2x50 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted July 3, 2020 Author Share Posted July 3, 2020 Bw 170lbs Kbell bottoms up overhead press 16kg 6x10/10 L+R Dips Bw x 17, 18 , 12, 13 Neck harness extension 16kg x25 24kg x25 36kg x25 44kg x50, 42, 40 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted July 4, 2020 Author Share Posted July 4, 2020 Bw 168lbs Ledge pullups Bw x20, 10, 10, 8, 8, 7, 7, 6 Neck harness flexion 15kg band doubled x25 25kg band doubled x25 40kg band doubled 4x30 second holds Coc grippers T X32 L 40 R CCS S X42 L 50 R CCS Imtug pinkie and ring #3 x25 L+R #2 x40 L+R Im bands Yellow x15 L+R Red x35 L+R Red x30 L+R Yellow x70 L+R 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted July 6, 2020 Author Share Posted July 6, 2020 Bw 170lbs Kbell overhead press 16kg 2x5 L+R 20kg x5 L+R 24kg 2x5 L+R 16kg x20 L 18 R Neck harness extensions 16kg x25 24kg x25 36kg x25 44kg x50 40kg x60 40kg x43 Walking lunges Bw 2x60 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted July 7, 2020 Author Share Posted July 7, 2020 (edited) Bw 168lbs Ledge pullups Bw x5 Bw+10kg x4 Bw+16kg x3 Bw+20kg x2 Bw+24kg x1 Bw+24kg x3 Bw+16kg x5 Bw x15 Dips Bw 2x6 Bw+16kg x6 Bw+24kg x10 Bw+16kg x10 Bw x24 Plate curls 15lbs x8 L+R 20lbs* x6 L+R 25lbs* 3x6 L+R 20lbs* x8 L+R *15lbs+5lbs 12" diameter plates Plate wrist curls 20bs* x12 L+R 20bs* x8 L+R 15lbs x21 L+R 15lbs x15 L 11R *15lbs+5lbs 12" diameter plate Forward neck bridge Bw x30 seconds. Edited July 7, 2020 by mcalpine1986 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted July 9, 2020 Author Share Posted July 9, 2020 (edited) Bw 172lbs Coc grippers S X5 L+R CCS TX3 L+R CCS LT#1X8 L #1X8 R CCS LT#1X4 L #1X8 R CCS Gripper hold LT#1X15 secs L #1X15 secs R CCS LT#1X15 secs L #1X11 secs R CCS Kbell bottoms up overhead press 16kg x5 L+R 20kg x3 L+R 24kg x2 L 0 R 20kg x5 L+R 16kg 2x12 L+R Neck harness extension 16kg x25 24kg x25 36kg x25 44kg x56 40kg x66 36kg x70 29kg x100 Edited July 9, 2020 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted July 10, 2020 Author Share Posted July 10, 2020 Bw 170lbs Dips Bw x30, 19, 16, 15, 15 Plate curls 15lbs x8 L+R 20lbs x 6 L+R 25lbs 3x8 L+R 25lbs x6 L+R 25lbs 2x5 L+R Plate wrist curls 20lbs x7 L+R 17lbs x17 L+R 17lbs x12 L+R 15lbs x 12 L+R Forward neck bridge Bw 4x45 seconds 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted July 13, 2020 Author Share Posted July 13, 2020 (edited) Bw 171lbs Coc grippers S x5 L+R CCS T X3 L+R CCS LT#1 X2 L #1 R LT#2 TO 15MM L #2 TO 2MM R LT#1 X6 L CCS #2 X3 TO 2MM R 1.5 X 6 L 1.5X8 R CCS Kbell bottoms up overhead press 16kg x5 L+R 20kg x3 L+R 24kg x1 L+R 24kg x0 L+R 20kg x6 L+R 16kg x15 L+R Neck harness extension 16kg x25 24kg x25 36kg x25 44kg x65, 53, 37 36kg x55 29kg x100 Edited July 13, 2020 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted July 14, 2020 Author Share Posted July 14, 2020 Bw 171lbs Ledge pullups Bw 2x5 Bw +16kg x3 Bw+24kg 2x3 Bw+20kg x3 Bw+16kg x5 Bw x15 Plate curls 15lbs x8 L+R 20lbs x8 L+R 25lbs x8 L+R 20lbs x17 L+R Plate wrist curls 20lbs x12 L+R 19lbs x15 L+R 17lbs x12 L+R 15lbs x15 L+R 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted July 15, 2020 Author Share Posted July 15, 2020 Bw 168.5lbs Dips Bw 2x6 Bw+16kg x6 Bw+24kg x10, 7 Bw+20kg x7 Bw+16kg x14 Bwx25 Neck harness flexion 15kg band doubled x25 25kg band doubled x75, 35 Forward neck bridge Bw x60 seconds Band pull apart 25kg band 2x50 Walking lunges Bw 2x75 steps 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted July 17, 2020 Author Share Posted July 17, 2020 Bw 169lbs Kbell bottoms up overhead press 16kg x5 L+R 20kg x3 L+R 24kg 4x1 L+R 20kg 2x5 L+R 16kg x13, 12 L+R Neck harness extension 16kg x25 24kg x25 36kg x25 44kg x70 44kg x48 36kg x60 29kg x115 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted July 18, 2020 Author Share Posted July 18, 2020 (edited) Bw 170lbs Godsofgrip grippers 150lbs Rgc rated 59lbs x3 L+R 200lbs Rgc rated 84lbs 1 L+R 250lbs rgc rated 116lbs down to 10mm R Down to about 12mm L 200lbs Rgc rated 84lbs x14 L+R 150lbs rgc rated 59lbs x30 L+R Dips Bw x25, 25, 25, 21 Neck harness flexion 15kg band doubled x25 25kg band doubled 3x30 Forward neck bridge Bw x70 seconds Edited July 18, 2020 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted July 20, 2020 Author Share Posted July 20, 2020 Bw 170lbs Coc grippers S x3 L+R T x2 L+R LT 1 4x1 L #1 4x1 R Ledge pullups Bw 2x5 Bw+16kg x3 Bw+24kg 3x3 Bw+16kg x6 Bw x15 Neck hareness extension 16kg x25 24kg x25 36kg x25 44kg x60, 60, 55, 40 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted July 21, 2020 Author Share Posted July 21, 2020 171lbs Dips Bw 2x6 Bw+16kg x6 Bw+24kg x10, 8, 8 16kgx14 Bwx21 Db rear trap raises 2x5kg 4x25 Forward neck bridge Bw 4x60 seconds Walking lunges Bw 2x80 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted July 22, 2020 Author Share Posted July 22, 2020 Bw 168lbs Coc grippers S x3 L+R T X2 L+R LT#1 10x1 L #1 10x1 R All reps CCS Plate curls 15lbs x8 L+R 20lbs x8 L+R 25lbs x10, 10, 8 L+R Plate wrist curls 20lbs x12 L+R 19lbs x15 L+R 19lbs x10 L+R 17lbs x12 L+R 1 Quote Link to comment Share on other sites More sharing options...
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