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Getting back into grip.


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mcalpine1986

Bw 159lbs

Squat

60kgx5

75kgx5

90kg 3 sets of 5

Strict plate curls

5kg x8 L+R

7.5kg x8 L+R

10kg 3 sets of 8 L+R

Towel tricep pushdowns

20lbs x10

60lbs 2 sets of 10

50lbs 2 sets of 10

Band thumb curls

Green 15kg band x80 L+R

1 arm Reverse band wrist curls

Green 15kg band x80 L+R

Band pull apart

Green 15kg band x100 reps

 

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mcalpine1986

Bw 160lbs

Towel chinups(2 thick towels, dead hang rom)

Bw for 8 sets of 6

Dips

Bw for 8 sets of 15

Incline treadmill

15 degree incline at 6KPH for 15 mins.

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mcalpine1986

Bw 161lbs

Towel grip tricep cable extention

20lbs x15

60lbs for 4 sets of 10

Plate curls

5kg x10 L+R

7.5kg x10 L+R

10kg 3 sets of 10 L+R

Band pull aparts

Green 15kg band x30

Yellow 25kg band 3 sets of 30

Chuck sipes wrist curls

10kg x20 L+R

12.5kg x20 L+R

15kgx20 L+R

12.5kg x20 L+R

Thumb band curls

Green 15kg band 2 sets of 35 L+R

Reverse Plate wrist curls

1.25kg for 2 sets of 50 L+R

 

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mcalpine1986

Deadlift DOH (first time since febuary)

100kgx3

110kgx3

120kgx3

130kgx3

Low cable row(thumbless)

40lbsx10

80lbsx10

100lbsx10

120lbsx10

140lbsx10

160lbsx10

180lbsx10

200lbs(full stack)x10

Low pulley cable shrugs(thumbless)

100lbsx15

140lbsx15

200lbs 2 sets of 15

Walking lunges

Bw 2 sets of 40 steps. 

Incline treadmill

15 degrees at 6KPH for 10mins..

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mcalpine1986

Bw 160lbs

Chaos pushups* first time and way way harder than i thlught they would be.

Blue resistance band on lowest setting on rack. Chest at bottom a few inches off the floor 

Bw 5 sets of 10

Bw 5 sets of 8

Bw 2 sets of 6

Grippers

Coc S 5 Tns L+R

Coc T 5 tns L+R

Coc #1

5 tns reps Right

5 tns down to 2mm left

Coc #1.5 

5 sets of 5 tns right

5 sets of 5 tns down to 2mm left 

Incline treadmill

15 degrees at 6KPH for 10 mins

 

 

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mcalpine1986

My last workout until after xmas.

Bw 161lbs.

Towel grip cable hammer curls

20lb x20

30lb x20

40lb x20

50lb x20

60lb x20

70lb x20

80lb x20

90lb x20

Chuck sipes wrist curl

12.5kg x20 L+R

12.5kg x20 L+R

12.5kg x15 L+R

10kg x20 L+R

10kg x20 L+R

10kg x20 L+R

Band thumb curls

Green 15kg band. 2 sets of 50

reverse plate wrist curls

2.5kg x20 L+R

2kg x25 L+R

2kg x25 L+R

1.25kg x25 L+R

Im bands

Green x50 L+R

Yellow x50 L+R

Blue x50 L+R

Band pull aparts

Green 15kg band x125 reps

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  • 2 weeks later...
mcalpine1986
On 12/21/2019 at 4:42 PM, Ricochet said:

Merry Christmas!

Merry christmas to you although it seems daft saying it now hah. Sorry its so late ive been so busy ive only just had a chance today to get back on here. I seen you have been doing lots of sessions over the past couple of weeks. Ive not beem to the gym ive just done a few movements at home. Happy new year to you. 

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mcalpine1986

01.01.20 bw 166lbs

Pushups on round dumbells

Bw 4 sets of 15

Towel hammer curls

16kg 2 sets of 8 L+R

Grippers

Coc S x5 L+R

Coc T x3 L+R

Coc #1 x 1 L+R

Coc #1.5 x1 L+R

Coc #2 sets close to 10mm L

2 sets Close to 2mm R 

Coc 1.5 5 L+R

Stress ball pinch(thumb pump)

100 reps L+R

Band pull apart

Greem 15kg band x150 

Edited by mcalpine1986
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mcalpine1986

Bw 164lbs

Squat

60kgx6

70kgx6

80kgx6

90kgx6

Low cable row(thumbless)

60lbsx10

120lbsx10

160lbsx10

180lbsx10

Dip

Bw 4sets of 10

IM Hub

7.5kg x5 L+R

12.5kg x3 L+R

15kgx1 L+R

16.25kg fail, barely broke the floor.

15kg x1 L+R

12.5kg x5 L+R

12.5kg x10 L+R

12.5kg hold 18 seconds L+R

Thick bar hanging leg raise

Bwx10

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mcalpine1986

Bw 163lb (forearm tendons very sore off hub last workout.)

Chaos pushups

Bw 5 sets of 8

Plate curls

5kg x10 L+R

7.5kg x10 L+R

10kg x 8 L 6 R

10kg x5 L 3 R

7.5kg x10 L+R

Band pull aparts

Green 15kg band x30

Yellow 25kg band 2 sets of 30

Yellow 25kg band 1 set of 25

Reverse plate wrist curl

1.25kg x60 L+R

Incline treadmill

15 degrees at 5.5 KPH for 20 mins

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mcalpine1986

Bw 164lbs

Squat

60kg x5

70kg x5

80kg x5

90kg x5

100kg x5

Chaos pushups

Bw 4 sets of 10

1 set of 8

Gripper

Coc S x8 Tns L+R

Coc T x5 Tns L+R

Coc left turn #1 x1 ccs L

Coc #1 x3 ccs R

Coc left turn #1 6 sets of 3 ccs L

Coc #1.5 6 sets of 3 ccs R

Coc hold,18mm left turn #1 8 secs L

Coc hold, 18mm #1 12 secs R

Coc T x20 ccs L+R

Coc T x15 ccs L+R

Thick bar (2") thumbless pullups

Bw 3 sets of 8

Bw x6

Plate rotations

15kg plate  2 sets of 40 seconds

2 hand plate pinch

15kg x 40 secs

Incline treadmill

15 degrees at 6KPH for 8 mins

Edited by mcalpine1986
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mcalpine1986

10.01.20 bw 164lbs

Squat

60kgx5

70kgx5

80kgx5

90kgx5

100kgx5

Chaos pushups

Bw 6 sets of 12

Towel face pulls

20lbsx15

40lbsx15

50lbsx15

60lbsx15

70lbsx15

80lbsx15

Incline treadmill 

15 degrees at 6 KPH for 10 mins

Edited by mcalpine1986
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mcalpine1986

11.01.20 163lbs light session

Pushups bw 2x30

Towel cable rows

60lbs x20

100lbsx20

Neck harness attached to cable rear

20lbsx20

30lbx20

40lbsx20

40lbsx20

Neck harness attached to cable front

10lbsx20

20lbsx20

30lbsx20

30lbsx20

Hanging thick bar leg raise

Bw 2 sets of 10

Stress ball pinch

30 L+R

Im bands

Green x50 L+R

Incline treadmill

10 degrees at 6.5 KPH for 20 mins

 

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mcalpine1986

Bw 163lbs

Squat

60kgx5

70kgx5

80kgx5

90kgx5

100kgx5

Thick bar pullups thumbless

Bwx6

Bw+5kgx6

Bw+10kgx6

Bw+5kg 2 sets of 6

Dip

Bwx6

Bw+10kgx6

Bw+20kg 3 sets of 6

Grippers

Coc S x8 Tns L+R 

Coc T x5 tns L+R

Coc Left turn #1 4 sets of 3 ccs L

Coc #1 4 sets of 6 ccs R

Coc T x12 Tns left only

Stress ball pinch x100 L+R

Incline treadmill

15 degrees at 6KPH for 10 mins

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mcalpine1986

Bw 163lbs

Squat

60kgx6

70kgx6

80kgx6

90kgx6

100kgx6

Chaos pushups

Bw 4 sets of 12

Bw x13* total failure.

Plate curls

5kgx10 L+R

7.5kgx10 L+R

10kgx10 L+R

10kg 2 sets of 8 L+R

Towel face pulls

40lbsx50

Neck harness rear

20lbsx25

30lbs 3 sets of 25

Neck harness front

10lbs x25

20lbs x25

30lbs 2 sets of 25

Stress ball thumb pinch x110 L+R

Im bands

Yellow x100 L+R

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mcalpine1986

Friday 16th bw 163lbs

Squats

60kgx6

70kgx6

80kgx6

90kgx6

100kgx6

Towel pullups (2 thick towels)

Bw 3 sets of 8

Bw 2 sets of 6

Kbell Bottoms up press

8kgx10 L+R

12kg 4 sets of 10 L+R

Thick bar leg raise

Bwx10

Incline treadmill

15 degreed at 6Kph for 10 mins

 

Edited by mcalpine1986
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mcalpine1986

Bw 163lbs

Dips

Bw 4 sets of 15

Plate curls

5kgx10 L+R

7.5kgx10 L+R

10kg 3 sets of 10 L+R

Kbell bottoms up press

8kgx10 L+R

12kg 4 sets of 10 L+R

Imtug pinch

#2 2 sets of 20 L+R

Imtug pinkie and ring

#2 x20 L+R

#3 x20 L+R

Stress ball thumb pinch

60 reps L+R

Incline treadmill

15 degrees at 6KPH for 10 mins

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mcalpine1986

Bw 161.5 lbs.

Squat

60kgx7

70kgx7

80kgx7

90kg 3 sets of 6

IM Neck harness rear

20lbsx25

30lbsx25

40lbsx25

50lbsx25

IM Neck harness front

10lbsx25

30lbsx25

40lbsx25

50lbsx25

Hyperextensions

Bwx15

Bw+5kgx15

Thick bar hanging leg raise

Bw 2 sets of 10

1 leg toe press

40kgx15 L+R

60kg 2 sets of 15 L+R

Incline treadmill

15 degrees at 6KPH for 10 mins

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mcalpine1986

Bw 162lbs

Towel chinups(2 thick towels)

Bw 4 sets of 8

Bw 1 set of 6

Dips

Bw 5 sets of 15

Towel grip farmers walks

25kg each hand x 30 metres

30kg each hand x30 metres

40kg each hand x30 metres

Incline treadmill

15 degrees at 6KPH for 10 mins

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mcalpine1986

Bw 162lbs

Squat

60kgx8

70kgx8

80kgx8

90kg 2 sets of 8

Towel hammer cable curls

20lbx10

60lbx10

100lbsx10

120lbsx10

120lbsx8

Towel grip cable pushdowns

20lbsx10

60lb 3 sets of 10

Neck harness rear

20lbsx25

40lbsx25

60lbs 2 sets of 25

Neck harness front

20lbsx25

40lbsx25

60lbs 2 sets of 25

Imtug pinch

#2 4 sets of 25 L+R

Im band thumb adbuction

Yellow 3 sets of 30

Imtug pinkie and ring

#3 x50 L+R

#2 x50 L+R

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mcalpine1986

Bw 161lbs

Squat

60kgx8

75kgx8

90kgx8

Towel grip low cable row

60lbsx10

100lbsx10

160lbsx10

180lbsx10

Neck.harness rear

20lbsx30

40lbsx30

60lbsx30

60lbsx20

Neck harness front

20lbsx50

Double KB bottoms up press

8kg 4 sets of 20

Plate curls

5kg 2 sets of 20 Left only*

Behind the back plate wrist curls

5kg 2 sets of 20 left only*

*my right hand and thumb pad are extremely Sore due to 10 hours of skimming walls in a pinch type grip yesterday so just done left hand.

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mcalpine1986

Bw 161lbs. 

Squat 

60kgx8

70kgx8

80kgx8

90kgx8

2" thick bar chinups

Bw 4 sets of 8

Dip

Bw 4 sets of 15

Towel grip upright low pulley row

10kgx15

20kgx15

30kgx15

40kgx15

Neck harness rear

20lbsx35

40lbsx35

60lbsx35

50lbsx35

Neck harness front 

20lbsx35

40lbsx35

60lbsx35

50lbsx35

Thumbless Towel hang

Bwx 40secs

Db wrist curls

15kgx50 L+R

Reverse plate wrist curls

2kgx50 L+R

IM bands

Yellow x100 L+R

 

Edited by mcalpine1986
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mcalpine1986

Bw 161lbs

Squat

60kgx8

75kgx8

90kgx8

90kgx10

Bottoms up kbell press

10kgx8 L+R

12kgx5 L+R

16kg 4 sets of 5 L+R

16kgx10 L+R

Plate curl

5kgx10 L+R

7.5kgx10 L+R

10kg 3 sets of 12 L+R

Neck harness rear

20lbsx40

40lbsx40

60lbsx40

50lbsx40

Neck harness front 

20lbsx40

40lbsx40

60lbsx40

50lbsx40

Reverse plate wrist curls

2kgx50 L+R

Imtub pinch

#2 x50 L+R

#2 x45 L+R

 

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mcalpine1986

Bw 160lbs

Squat

60kgx8

75kgx8

90kgx8

100kgx8

K bell bottoms up press

12kgx8 L+R

16kg 5 sets of 6 L+R

Neck harness rear

20lbsx50

40lbsx50

60lbs x30

50lbsx40

Neck harness front

20lbsx50

40lbsx50

60lbs x30

50lbsx50

Plate curls

5kgx10 L+R

7.5kgx8 L+R

10kg x6 L+R

11.25kg 2 sets of 5 L+R*

10kg x15 L+R*

*new P.R. First time trying heavier than 10kg. Ive been staying higher reps to build tendons.

Rear plate raises

2.5kg each hand for 70 reps

Imtug pinch

#2 for 2 sets of 50 L+R

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