mcalpine1986 Posted April 29, 2022 Author Share Posted April 29, 2022 1 hour ago, matek said: Nice workout! That weighted hold looked super badass! Thank you, it was a good one. My pullups strength is starting to come back nicely after my 2 year break. I love this 50mm thick bar for them, It makes them so much harder and grip heavy but i love it The hold i was aiming for 30 seconds so i was quite pleased, these should help my axle as well. Im going to aim for a double bodyweight one. Im still losing a bit of weight so if i could do a thick bar hold with an extra 80kg weighing 80kg id be very pleased. 3 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 3, 2022 Author Share Posted May 3, 2022 Bw 82.1kg. Standing Swiss bar overhead press 20kg x 10, 8 30kg x 5 35kg x 3 40kg x 1 45kg x 1 50kg x 1 55kg x 1 60kg x 1, 1 50kg x 6, 5 Light Grippers Coc T x 3, 3 L+R Coc 1 x 1 L+R Coc 2 x L+R Coc 1 x 10, 13 L GHP 5 x 1, 1, 1 R Coc 2 x6 R 50mm dead hang Bw x 10 seconds 1 arm 50mm dead hang* Bw x 25 sec R x 22 sec L 1 arm 50mm dead hang Thumbless* Bw x 45 sec R x 40 sec L *very tough to control. 5 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 4, 2022 Author Share Posted May 4, 2022 81.1kg* was holding water from an all you can eat chinese buffet. Dropped a kilo overnight. Power cleans(working on technique) 40kg x 3, 3 50kg x 3, 3 60kg x 1, 1, 1, 1, 1, 1, 1 Sumo deadlift 60kg x 3, 3 100kg x 1 110kg x 1 120kg x 1 130kg x 1, 1, 1, 3 1" Deficit Deadlift(conventional) 130kg x 1, 1 120kg x 3 Stiff leg deadlifts 100kg x 5, 5 6 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 5, 2022 Author Share Posted May 5, 2022 Larsen press 60kg x 5 65kg x 5 70kg x 5 75kg x 5 70kg x 8, 6 Chaos pushup Bw x 8, 7, 8, 8 PJR pullover 20kg x 15 22.5kg x 15, 12, 15 Overhead rope extensions 20kg x 20 15kg x 25 4 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 6, 2022 Author Share Posted May 6, 2022 Bw 80.9kg Barbell curl 20kg x 8, 8 50mm axle curls* *strength shop solid steel comp axle 36kg empty 36kg x 5 40kg x 3 42.5kg x 1 46kg x 1 50kg x 1 52.5kg x 1 55kg x 0 50kg x 3 Alternate hammer curl 15kg x 8/8 20kg x 8/8 Hammer curl negative 30kg x 5 secs descent L+R 1 arm curl holds at mid point 30kg x 5 secs L+R 32.5kg x 4 sec L+R Grippers all mms Coc T x 3, 25, 25 L x 3 R Coc 1 x 25, 15, 10 R x 8 L Face pulls 20kg x 20 40kg x 50 1 arm cable rear delt raises 5kg x 25 L+R 7 Quote Link to comment Share on other sites More sharing options...
matek Posted May 6, 2022 Share Posted May 6, 2022 4 hours ago, mcalpine1986 said: Bw 80.9kg Barbell curl 20kg x 8, 8 50mm axle curls* *strength shop solid steel comp axle 36kg empty 36kg x 5 40kg x 3 42.5kg x 1 46kg x 1 50kg x 1 52.5kg x 1 55kg x 0 50kg x 3 Alternate hammer curl 15kg x 8/8 20kg x 8/8 Hammer curl negative 30kg x 5 secs descent L+R 1 arm curl holds at mid point 30kg x 5 secs L+R 32.5kg x 4 sec L+R Grippers all mms Coc T x 3, 25, 25 L x 3 R Coc 1 x 25, 15, 10 R x 8 L Face pulls 20kg x 20 40kg x 50 1 arm cable rear delt raises 5kg x 25 L+R Nice strict curl dude. Also your brachioradialis is getting huge! 3 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 7, 2022 Author Share Posted May 7, 2022 19 hours ago, matek said: Nice strict curl dude. Also your brachioradialis is getting huge! Thanks man, appreciate it. This was the first time ive done any heavy curls in months. My best on an axle is 52.5kg strict back against the wall and a standing strict of 55kg. Ive also done 57.5kg with a little back bend. They are tough compared to normal barbell curls but i love the wrist strengthing aspect of them. I think heavy curls are underated for grip, plus it keeps the arm balanced as many gripsters neglect upper arm work. Im just starting back on them as ive negelected direct heavy bicep work since ive been back at a gym. My brachioradialis is growing yes thanks. I put it down to all the 50mm thick bar weighted pullups ive been doing 3 Quote Link to comment Share on other sites More sharing options...
DevilErik Posted May 7, 2022 Share Posted May 7, 2022 (edited) 4 hours ago, mcalpine1986 said: Thanks man, appreciate it. This was the first time ive done any heavy curls in months. My best on an axle is 52.5kg strict back against the wall and a standing strict of 55kg. Ive also done 57.5kg with a little back bend. They are tough compared to normal barbell curls but i love the wrist strengthing aspect of them. I think heavy curls are underated for grip, plus it keeps the arm balanced as many gripsters neglect upper arm work. Im just starting back on them as ive negelected direct heavy bicep work since ive been back at a gym. My brachioradialis is growing yes thanks. I put it down to all the 50mm thick bar weighted pullups ive been doing 55 kg strict curl with an axle damn that is strong! I was only good at hammer curls before I quit training. I could do strict hammer curls with 40 kg dumbbells for a 3x8. Lol now that I think about it that means that my flat dumbbell press was just as strong as my hammer curls LOL. Edited May 7, 2022 by DevilErik Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 9, 2022 Author Share Posted May 9, 2022 Bw 81.3kg Standing barbell military press 20kg x 8, 8 30kg x 5 35kg x 4 40kg x 3 45kg x 2 50kg x 1 55kg x 1 60kg x 1, 1, 1 55kg x 3 50kg x 5 Larsen press 60kg x 5 65kg x 5 70kg x 5 75kg x 5 70kg x 5 60kg x 10 1 arm overhead cable extensions 5kg x 10 L+R 15kg x 10 L+R 20kg x 5 L+R 15kg x 8, 8, 8 *great workout, great tricep pump. Now im back at the gym they are growing. 4 Quote Link to comment Share on other sites More sharing options...
DevilErik Posted May 9, 2022 Share Posted May 9, 2022 23 minutes ago, mcalpine1986 said: Bw 81.3kg Standing barbell military press 20kg x 8, 8 30kg x 5 35kg x 4 40kg x 3 45kg x 2 50kg x 1 55kg x 1 60kg x 1, 1, 1 55kg x 3 50kg x 5 Larsen press 60kg x 5 65kg x 5 70kg x 5 75kg x 5 70kg x 5 60kg x 10 1 arm overhead cable extensions 5kg x 10 L+R 15kg x 10 L+R 20kg x 5 L+R 15kg x 8, 8, 8 *great workout, great tricep pump. Now im back at the gym they are growing. BEASTMODEEEEEEEEEE! 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 9, 2022 Author Share Posted May 9, 2022 18 minutes ago, DevilErik said: BEASTMODEEEEEEEEEE! oh yes. I always push myself 100% when training. Im super motivated still. Im Seeing great body comp changes now every week. 3 Quote Link to comment Share on other sites More sharing options...
DevilErik Posted May 9, 2022 Share Posted May 9, 2022 Just now, mcalpine1986 said: oh yes. I always push myself 100% when training. Im super motivated still. Im Seeing great body comp changes now every week. Great to hear man you're killing it! 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 10, 2022 Author Share Posted May 10, 2022 Bw 80.8kg. 82.5kg clothed with belt, food and drink. Deadlift 60kg x 3, 3, 3, 3 100kg x 1 110kg x 1 120kg x 1 130kg x 1 140kg x 1 Deadlift on 3" mats 140kg x 1 120kg x 1 Sumo deadlift 130kg x 1 120kg x 1 50mm Thick bar Dead hang Pullups Bw x 5 Bw+10kg x 3 Bw+20kg x 1 Bw+25kg x 1 Bw+30kg x 1 Bw+35kg x 1 Bw+40kg x 1, 1 *P.R at this bodyweight. Bw+20kg x 7 rep P.R. 50mm thick bar Dead hang hold Bw+60kg x 5 seconds Bw+70kg x 5 seconds Bw+82.5kg x 35 seconds* 165kg Total, double bodyweight Rope hammer curl 20kg x 15 30kg x 12 40kg x 10 50kg x 10, 8, 6+15 sec hold mid point. 7 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 12, 2022 Author Share Posted May 12, 2022 Bw 80KG exactly. Larsen press 60kg x 3 65kg x 3 70kg x 3 75kg x 3 80kg x 3 85kg x 3 *Rep P.R. 80kg x 5 75kg x 6 Incline Db press Pair of 30kg x 6, 6, 6, 6 PJR Pullover 20kg x 10 25kg x 10, 9, 8 1 arm rope pushdown 5kg x 10 L+R 15kg x 8 L+R 10kg x 10 R x 7 L 1 arm overhead rope extention 10kg x 10, 10, 9 L+R 6 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 13, 2022 Author Share Posted May 13, 2022 Bw 80.2kg Barbell rows(1st time in about 6 months) 40kg x 6 60kg x 5 70kg x 4 80kg x 3 90kg x 2 100kg x 6 Deadlift 100kg x 3 110kg x 2 120kg x 1 130kg x 1 140kg x 1 Axle deadlift 100kg x 1 110kg x 1 120kg x 1 130kg x 0, 0 * to knees 125kg x 1 1 arm row 30kg x 5 L+R 40kg x 5 L+R 55kg x 5 L+R 50kg x 10 L x 12 R Rope hammer curl 30kg x 30+30 sec hold mid point. 5 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 16, 2022 Author Share Posted May 16, 2022 (edited) Bw 80.1kg Close grip larsen press 60kg x 5 65kg x 4 70kg x 3 75kg x 2 80kg x 1 85kg x 1 80kg x 6 75kg x 6 50mm Thick bar pullups Bw x 5 +5kg x 4 +10kg x 3 +15kg x 2 +20kg x 1 +25kg x 1 +20kg x 6 +15kg x 6 Rope pushdowns(using 2 ropes, much better for hitting long head) 20kg x 10 30kg x 10 40kg x 10, 10 Rope hammer curls(using 2 ropes) 20kg x 10 30kg x 10 50kg x 10 55kg x 12+15 sec hold at mid point Cable rear delt raises 5+5kg x 15 10+10kg x 10 5+5kg x 20, 25 Edited May 16, 2022 by mcalpine1986 7 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 17, 2022 Author Share Posted May 17, 2022 Bw 81.1kg(holding water) *light upper body pump day after heavy upper body day yesterday. Seated overhead DB press 10kg/10kg x 10/10 12.5kg/12.5kg x 10/10 15kg/15kg x 10/10 17.5kg/17.5kg x 10/10 20kg/20kg x 10/10 9/9 1 arm low cable row 20kg x 10/10 L/R 35kg x 10/10 L/R 50kg x 10/10 10/10 L/R 45kg x 10/10 9/9 L/R Overhead tricep extensions(using wrist cuffs) 20kg x 15 30kg x 12 40kg x 10, 10 Incline DB curls 10kg x 10/10 12.5kg x 10/10 15kg x 10/10 17.5kg x 8/9 Seated partial lateral raise(john meadows style) 10kg x 20 15kg x 20 17.5kg x 20 7 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted May 17, 2022 Share Posted May 17, 2022 KILLER WORKOUT 1 Quote Link to comment Share on other sites More sharing options...
Nuttgens Posted May 18, 2022 Share Posted May 18, 2022 (edited) Wrong log haha Edited May 18, 2022 by Nuttgens 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 18, 2022 Author Share Posted May 18, 2022 15 hours ago, John Knowlton said: KILLER WORKOUT Thanks. My work capacity if growing as im getting back in shape. Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 18, 2022 Author Share Posted May 18, 2022 (edited) Bw 79.9kg *first time under 80kg for about 6 months. Kbell swings 20kg x 15 28kg x 15 Squats* working on form and wearing flats for the first time in over 7 years. Ive ditched the Olympic lifting shoes for now. Ive been Training in flat water shoes for the past 2 weeks and they have proved amazing for deadlifts and now squats. 60kg x 5 70kg x 5 80kg x 3 90kg x 3 100kg x 2 60kg x 5, 5 Good mornings 20kg x 5 30kg x 5 40kg x 5 50kg x 5 1 leg toe press(slow controlled 2/2 sec pos/negative) Sled x 10 L+R +10kg x 10 L+R +20kg x 10 L+R +30kg x 10 L+R Edited May 18, 2022 by mcalpine1986 6 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 19, 2022 Author Share Posted May 19, 2022 (edited) BW 79.8KG in my Birthyday suit. *lats and Rear delts very sore. Dips(1st time all year) Bw x 6, 6 +10kg x 6 +20kg x 6 +30kg x 6 +40kg x 3 +30kg x 6 Ring Dips(1st time since 2012) Bw x 9, 8 Rope pushdowns(using 2 ropes) 20kg x 10 30kg x 10 40kg x 10, 10 Ring leg raises Bw x 10 Edited May 19, 2022 by mcalpine1986 4 Quote Link to comment Share on other sites More sharing options...
SteinWillems1 Posted May 19, 2022 Share Posted May 19, 2022 47 minutes ago, mcalpine1986 said: BW 79.8KG in my Birthyday suit. *lats and Rear delts very sore. Dips(1st time all year) Bw x 6, 6 +10kg x 6 +20kg x 6 +30kg x 6 +40kg x 3 +30kg x 6 Ring Dips(1st time since 2012) Bw x 9, 8 Rope pushdowns(using 2 ropes) 20kg x 10 30kg x 10 40kg x 10, 10 Ring leg raises Bw x 10 Happy Bday! and nice workout! 1 Quote Link to comment Share on other sites More sharing options...
matek Posted May 19, 2022 Share Posted May 19, 2022 Nice dips, and happy birthday bro! 1 Quote Link to comment Share on other sites More sharing options...
DevilErik Posted May 19, 2022 Share Posted May 19, 2022 1 hour ago, mcalpine1986 said: BW 79.8KG in my Birthyday suit. *lats and Rear delts very sore. Dips(1st time all year) Bw x 6, 6 +10kg x 6 +20kg x 6 +30kg x 6 +40kg x 3 +30kg x 6 Ring Dips(1st time since 2012) Bw x 9, 8 Rope pushdowns(using 2 ropes) 20kg x 10 30kg x 10 40kg x 10, 10 Ring leg raises Bw x 10 Happy birthday man! 1 Quote Link to comment Share on other sites More sharing options...
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