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mcalpine1986

Getting back into grip.

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mcalpine1986

Bw 162lbs

Barbell overhead press

20x8

30kgx5

40kgx5

50kg 3 sets of 3

Dips

Bwx8

Bw +10kg 3 sets of 8

Neck harness rear

20lbsx50

40lbsx50

50lbs 2 sets of 50

Neck harness front

20lbsx50

40lbsx50

50lbsx50

50lbsx40

Plate curls

5kgx8 L+R

7.5kgx6 L+R

10kgx4 L+R

11.25kg x6 L+R

11.25kg x6 L 2 R

10kg 2 sets of 12 L+R

Imtug pinch

#2 x60 L+R

#2x50 L+R

Im bands

Blue x50 L 25 R*

*it snapped after 25 reps. Had them 11 years so not bad.

Edited by mcalpine1986

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mcalpine1986

Bw 162lbs

Squat

60kgx10

70kgx10

80kgx10

90kgx10

Dips

Bw 2 sets of 10

Bw+10kgx10

Bw+15kgx12

Neck harness rear

20lbsx50

40lbsx100

Neck harness front

20lbsx50

40lbsx100

Plate curls

5kgx10 L+R

7.5kgx8 L+R

10kgx6 L+R

11.25kgx8 L+R

10kgx12 L+R

IM twist yo wrist*

2.5kg x5 up/down

5kg 2 sets of 5 up/down

*standing on bench for increased rom. I got an insane pump in my forearms. Seems great for size.

 

Edited by mcalpine1986

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mcalpine1986

162lbs

Squat

60kgx10

75kgx10

90kgx10

2" thick bar chinups

Bw 2 sets of 3

Bw+10kgx3

Bw+15kgx3

Bw+20kgx3

Bw+10kgx6

Kbell bottoms up press

12kgx8 L+R

16kg 4 sets of 8 L+R

Neck harness front

20lbsx50

40lbsx50

50lbs 2 sets of 50

40lbs 2 sets of 50

IM twist yo wrist

2.5kgx5

5kg 3 sets of 5 up/down

Imtug pinch

#2 x60 L+R

 

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mcalpine1986

19th feb bw 162lbs

Squat

60kgx10

75x10

90kgx8

100kgx6

Dip

Bw 2 sets of 6

Bw+10kgx6

Bw+20kg 2 sets of 6

Bw+20kgx10

Neck harness rear

20lbsx50

40lbsx50

50lbs 2 sets of 50

40lbs 2 sets of 50

Plate curls

5kgx10 L+R

7.5kgx8 L+R

10kgx6

11.25kgx10 L x8 R

10kgx12 L+R

IM twist yo wrist

2.5kg x5

5kgx5

6.25kg 2 sets of 3

Imtug pinch

#2x60 L+R

 

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mcalpine1986

Friday 21/02. Bw 163lbs

Below knee DOH deadlifts

100kgx3

110kgx3

120kgx3

130kgx3

140kgx3

Kbell Bottoms up press

12kgx10 L+R

16kg 3 sets of 10 L+R

16kgx8 L+R

Neck curls

Bwx25

Bw+5kg 4 sets of 25

Cybex lateral machine

30lbsx50

Thick bar hanging leg raise

Bwx12

Cybex arc trainer

5 mins at resistance 100

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mcalpine1986

22/02 bw 163lbs

Pushups

Bw 4 sets of 20

Band pull aparts

15kg band 4 sets of 25

Neck harness rear

20lbsx50

40lbsx50

50lbs 4 sets of 50

Im Twist yo wrist

2.5kgx5

5kgx5

6.25kg 2 sets of 4

 

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mcalpine1986

Bw 163lbs

Squat

60kgx6

70kgx6

80kgx6

90kgx6

100kgx6

Snatch grip high pulls(upto lower chest)

40kgx5

50kgx5

60kg 3 sets of 5

Dips

Bw 2 sets of 8

Bw+10kgx8

Bw+20kgx8

Bw+25kgx8

Plate curls

5kgx10 L+R

7.5kgx6 L+R

10kgx4 L+R

11.25kg 2 sets of 8 L+R

10kgx12 L+R

Neck curls

Bwx25

5kgx25

6.25 2 sets of 25

5kgx25

Imtug pinch

#2x80 L+R

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mcalpine1986

Bw 163lb

Floor press

60kgx5

70kgx4

80kg 3 sets of 3

70kgx6

Neck harness rear

20lbsx30

40lbsx30

60lbsx30

70lbs 2 sets of 30

50lbsx50

Plate Neck curls

Bwx25

5kgx25

6.25 4 sets of 25

Band pull aparts

15kg band 3 sets of 30

1 set of 25

IM twist yo wrist

5kgx5

6.25kg 3 sets of 5

Imtug pinkie and ring

#3x30 L+R

#3x20 L+R

 

 

 

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mcalpine1986

Bw 163.5lbs

2" think bar chinups(full dead hand rom)

Bw 2 sets of 3

Bw+10kgx3

Bw+20kg 3 sets of 3

Barbell shrugs

100kgx5

115kgx5

130kgx5

145kgx5

160kgx5

Neck harness rear

30lbsx100

Neck curls

Bwx60

Plate curls

5kgx10 L+R

7.5kgx6 L+R

10kgx20 L+R

Behind the back plate wrist curl

10kgx15kg L+R

 

Edited by mcalpine1986
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mcalpine1986
Posted (edited)

Bw 164lbs

Squat

60kgx5

75kgx5

90kgx5

100kgx5

110kgx5*

100kgx5*

*wearing a belt

Floor press

60kgx5

70kgx5

60kg 3x10

60kgx10

Dip

Bwx8

Bw+10kgx8

Bw+20kg 2x8

Lateral machine

30lbsx30

Neck curls

Bwx15

5kgx25

7.5kg 3x20

Neck rolls on weighed bag

15kgx25

 

 

Edited by mcalpine1986
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mcalpine1986

164lbs

2" thick bar chinup

Bw 2x3

Bw+10kgx3

Bw+20kgx5

Bw+15kgx5

Bw+10kgx5

Barbell shrugs

100kgx5

120kgx5

140kgx5

160kg 3x5

Neck harness rear

20lbsx30

40lbx30

60lbsx30

80lbsx30

60lbsx40

50lbsx40

Plate curl

5kgx10 L+R

7.5kgx6 L+R

10kgx4 L+R

11.25kg 3x6 L+R

10kgx10 L+R

Band pull apart

15kg bandx50

Imtug pinch

2# x80 L+R

 

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mcalpine1986
On 3/3/2020 at 2:23 PM, Ricochet said:

Have you watched this guy's channel?  He is big into forearms and neck training.

https://www.youtube.com/watch?v=Mgv4UTfpckc

Whoa thats weird. I actually have recently been watching his videos. Im back into neck training and came across his channel. He advocates partner assisted neck work but is no good for me as i train alone but im making good progress in my neck size with all my harness and neck curls work. I get some funny looks in the gym i tell you. Thanks. 

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mcalpine1986
Posted (edited)

Bw 165lbs

Squat

60kgx5

75x4

90kgx3

105kgx2

120kgx1

130kgx1

100kgx3 3 sec paused reps

Incline Db press

10kgx6

20kgx6

25kgx6

30kg 3x6

Deadstop rack bench press*

60kgx3

70kgx3

80kgx3

70kg 2x3

70kgx5

*bar set on pins a few inches above chest. 

Neck curls

Bwx25

5kgx25

7.5kg 3x25

Neck rolls 

50 reps.

Seated leg curl

70lbx8

100lbx8

110lb 2x8

Thick bar leg raises

Bwx12

 

 

 

Edited by mcalpine1986
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mcalpine1986
Posted (edited)

Bw 165lbs

1 arm Db row

20kgx6 L+R

25kgx6 L+R

30kgx6 L+R

35kgx6 L+R

40kgx6 L+R

45kgx6 L+R

Barbell shrugs

100kgx5

120kgx5

140kgx5

160kgx5

170kg 2x5

Neck harness extension(rear)

20lbsx50

40lbsx50

60lbs 2x50

Hammer curls

10kgx6

15kgx6

20kgx6

25kgx6

22.5kgx6

Im twist yo wrist

5kgx5

7.5kg 3x3

 

Edited by mcalpine1986
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Ricochet

Ordered my IM Twist Yo Wrist... will pick it up when I visit the States next.

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mcalpine1986
3 hours ago, Ricochet said:

Ordered my IM Twist Yo Wrist... will pick it up when I visit the States next.

Nice one. I love the thing. It really works your extsensors and flexors and brachioradialis very hard and thumbs due to the pinching very hard. After 4 sets my forearms are insanley pumped. 

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mcalpine1986
Posted (edited)

Bw 166lbs

Squat

60x5

75x5

90kgx5

100kg 2x5

Rack bench press lockouts

60kgx5

70kgx3

80kgx3

90kgx3

100kgx3

110kgx3

120kgx3

110kg 2x3

110kgx5

Neck curls bwx25

5kg 2x40

Neck rolls

60 reps

Edited by mcalpine1986
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mcalpine1986

Bw 165lbs

Squat

60kgx5

75kgx5

90kgx5

105kgx5

120kgx5

110kg 3x5

Incline Db press

20kg x6

25kgx6

30kg 4x6

1arm Db row

20kgx6 L+R

30kgx6 L+R

40kg 4x6 L+R

Neck curls

Bwx25

5kgx15

7.5kgx15

10kg 3x20

Neck rolls

70 reps

Thick bar Hanging leg raises

Bwx12

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mcalpine1986

Bw 166lbs

Barbell shrugs

100kgx5

120kgx5

140kgx5

160kgx5

175kg 2x5

Dips

Bw 2x8

Bw+10kgx6

Bw+20kgx6

Bw+30kg 2x6

Bw+20kgx11

Neck harness extension(rear)

20lbx30

40lbx30

60lbx30

80lbx30

80lbx26

60lbx60

Plate curl

5kgx8 L+R

10kg 2x10 L+R

2 hand plate curl

15kg 2x15

Behind the back plate wrist curl

10kg 2x10 L+R

Cybex Lateral maxhine

30lbx15

50lbx15

55lbx15

60lbx15

 

 

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mcalpine1986

Bw 166.5lbs

Squat

60kgx3

75kgx3

90kgx3

105kgx3

120kgx3

130kgx3

140kgx1 negative rep

Rack bench lockouts

60kgx6

80kgx6

100kg 4x6

2" Thick bar wide grip

pullup

Bw 6x6

Neck curls

5kgx25

7.5kgx25

10kg 3x25

Neck rolls 80 reps

Seated leg curl

50lbx8

90lbx8

110lbx8

120lb 2x8

 

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mcalpine1986

Bw 166lbs

Barbell shrug

100x5

120x5

140kgx5

160kgx5

180kg 3x5

Ez bar PJR pullover

10kgx12

20kgx8

30kg 3x8

Plate curl

5kgx8 L+R

7.5kgx6 L+R

10kgx4 L+R

12.5kgx3 L+R

11.25kgx3 L+R

10kgx12 L+R

Behind the back plate 2 hand wrist curl

15kgx20

Neck harness extension

20lbx25

40lbsx25

60lb 3x60

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mcalpine1986

Saturday 14/03 bw 167lbs

Standing barbell press

30kgx5

40kg 3 x5

Squat

60kgx6

75kgx6

90kgx6

105kgx6

Im twist yo wrist

5kgx5

7.5kg 3x5

 

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mcalpine1986

Bw 167lbs

Barbell shrugs

100kgx8

120kgx8

140kgx8

160kgx8

180kg 2x8

2" Thick bar pullup

Bw 2x3

Bw+10kgx3

Bw+20kgx3

Bw+15kg 2x3

Bwx10

Neck harness extension

20lbsx30

40lbx30

60lbsx30

80lbsx50

70lbx50 

60lbx50

Plate curl

5kgx8 L+R

7.5kgx6 L+R

10kgx4 L+R

12.5kg 3x3 L+R

10kgx15 L+R

Behind the back plate wrist curl

10kg 4x10 L+R

 

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mcalpine1986

Bw 167lbs

Squat

60kgx5

75kgx4

90kgx3

105kgx2

120kgx1

120kgx8

Incline DB press

20kgx6

25kgx6

30kgx6

32.5kg 3x5

EZ bar PJR pullover

20kgx8

30kgx8

40kg 3x6

Neck curl

5kgx20

7.5kgx20

10kg x40

10kg 3x30

Cybex lateral machine

30lbsx15

50lbx15

70lbx15

75lbx15

Thick bar leg raises

Bwx15

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