mcalpine1986 Posted April 13, 2020 Author Share Posted April 13, 2020 Bw 171.5lbs Kbell snatches 16kg 15 sets of 10/10 L/R Neck curls 15lbsx70 Towel manual reistance for front of neck 2x50 Forward neck rolls x100 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted April 13, 2020 Share Posted April 13, 2020 That's some crazy weight x volume you're putting in on the harness extensions. Nevermind at 170! I carry a (clean) strap for doing hanging leg raises in my gym bag and hook that to a high cable, put my face in it and head-bang. Great for progressively loading neck flexion. At home, I use bands for that exercise and do a ton of reps; or at least, I used to. Trying to get back into it. Give them a shot! Nothing makes you look as diesel in a dress shit as a well-developed neck. I actually had to teach myself to sew so I could tailor my own shirts. I used to wear 17.5" shirts with the top button undone and no one makes a 17.5 in anything resembling a 180 lb man's body. 18+ shirts are impossible to find unless you want them four feet long. 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 14, 2020 Author Share Posted April 14, 2020 (edited) 17 hours ago, VirginiaDoug said: That's some crazy weight x volume you're putting in on the harness extensions. Nevermind at 170! I carry a (clean) strap for doing hanging leg raises in my gym bag and hook that to a high cable, put my face in it and head-bang. Great for progressively loading neck flexion. At home, I use bands for that exercise and do a ton of reps; or at least, I used to. Trying to get back into it. Give them a shot! Nothing makes you look as diesel in a dress shit as a well-developed neck. I actually had to teach myself to sew so I could tailor my own shirts. I used to wear 17.5" shirts with the top button undone and no one makes a 17.5 in anything resembling a 180 lb man's body. 18+ shirts are impossible to find unless you want them four feet long. Thats man. I have just been upping the reps. I like high volume on neck work and smaller muscle groups. Most people dont do enough as they are scared of "overtraining" Mine is only at 16.5" now. I fstarted neck training on 11th of january nd ive gained 1 inch. Normally when in the gym i do extensions hooked upto a low cable with upto 80lbs for high reps. I prefer the tension better than with just weight hanging. Before the lockdown i had been making grest progess on shrugs going upto 200kgs for good reps what was nicely building my traps and back.of neck but the the gyms shut. Ihave 2 resistance bands rated at 15 and 25kg each but ive never tried them for neck work. Will try them, thanks. Edited April 14, 2020 by mcalpine1986 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 14, 2020 Author Share Posted April 14, 2020 (edited) Bw 171lbs Pushups on foam roller(very unstable) Bw 15x10 Towel grip overhead band extension 15kg band x15 25kg band x15 40kg band 3x15 40kg band x17 Edited April 14, 2020 by mcalpine1986 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 15, 2020 Author Share Posted April 15, 2020 Bw 172lbs Reverse lunge Bw 7x100 reps Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 16, 2020 Author Share Posted April 16, 2020 (edited) Bw 171.5lbs Kbell snatches 16kg 2x5 L+R 20kg 2x5 L+R 24kg 2x5 L+R * *torn a callus on my right hand. Coc Sx5 L+R TNS Coc Tx3 L+R TNS Coc LT #1 2x1 L Coc #1 2x1 R CCS Coc LT #2 to 6mm x2 L CCS Coc #2 to 2mm x2 R CCS Coc LT #1 2x10 L Coc #1 2x10 R CCS Plate curls 15lbs 4x30 L+R Plate wrist curls 15lbs 2x10 L+R Behind the back plate wrist curls 15lbs 2x30 L+R Neck harness extension 16kgx25 20kgx25 24kgx25 29kg 3x50 Db Rear delt raise 5kgx60 Band pull apart 15kg bandx100 Edited April 16, 2020 by mcalpine1986 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 18, 2020 Author Share Posted April 18, 2020 Bw 173lbs Pushups on foam roller (very unstable) Bw 3x20 1x17 Band cable crossover 15kg band x25 L+R 25kg band 3x25 L+R 1 arm Overhead band extension 15kgx30 L+R 15kgx27 L+R 15kgx24 L+R 15kgx18 L+R Neck harness flexion with band 15kg band x50 25kg band x50 40kg band 2x50 Db lateral raises 5kg x110 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 19, 2020 Author Share Posted April 19, 2020 Bw 173lbs Kbell snatches 16kg 2x5 L+R 20kgx5 L+R 24kg 6x5 L+R Grippers Coc Sx5 L+R TNS Coc Tx3 L+R TNS Coc LT #1 x1 L #1x1 R CCS Coc LT #1 x10 L #1x10 R CCS Plate wrist curls 15lbs 3x15 L+R 15lbs 12 reps L 9 reps R Band hammer curls 15kg band x15 L+R 25kg band 3x15* L+R *30 sec hold at peak after last rep Neck harness extension 16kgx25 20kgx25 24kgx25 29kg 3x75 Band pull apart 25kg band x50 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 20, 2020 Author Share Posted April 20, 2020 Bw 173.5lbs Overhead band press 15kg band 1x15 L+R 25kg band 1x15 L+R 40kg band 3x8 L+R 40kg band 1x6 L+R 1 arm overhead band tri extension 15kg band 1x15 L+R 25kg 4x8 L+R 25kg band 1x6 L+R Neck harness flexion with band 15kg bandx50 25kg bandx50 40kg band 2x75 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 23, 2020 Author Share Posted April 23, 2020 Bw 174lbs Overhead band press 15kg x10 L+R 25kg x10 L+R 40kg x10 L+R overhead tricep band extension 15kg x10 L+R 25kg x10 L+R Dead hang kbell snatch (no swing) 16kg x5 L+R 20kg x5 L+R 24kg 8x5 L+R Plate wrist curl 15lbs x20 Neck harness extension with band 25kg band x100 Neck harness flexion with band 25kg band x100 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 24, 2020 Author Share Posted April 24, 2020 (edited) Bw 173lbs Overhead band press 15kg x10 L+R 25kg x10 L+R 40kg x11 L+R overhead tricep band extension 15kg x10 L+R 25kg x11 L+R Dead hang kbell snatch (no swing) 16kg x5 L+R 20kg x5 L+R 24kg 9x5 L+R Plate wrist curl 15lbs x20 Neck harness extension with band 15kg band x20 40g band x80 Neck harness extension with flexion 15kg band x20 25kg band x80 Overhead band raise 15kg band x25 Edited April 24, 2020 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 25, 2020 Author Share Posted April 25, 2020 Bw 172.5lbs Overhead band press 15kg x10 L+R 25kg x10 L+R 40kg x12 L+R overhead tricep band extension 15kg x10 L+R 25kg x12 L+R Dead hang kbell snatch (no swing) 16kg x5 L+R 20kg x5 L+R 24kg 10x5 L+R Plate wrist curl 15lbs x25 Neck harness extension with band 15kg band x20 40g band x100 Neck harness extension with flexion 15kg band x20 40kg band x100 Band pull aparts 25kg band x55 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 27, 2020 Author Share Posted April 27, 2020 Bw 170.5lbs Overhead band press 15kg x10 L+R 25kg x10 L+R 40kg x14 L+R overhead tricep band extension 15kg x10 L+R 25kg x12 L+R Dead hang kbell snatch (no swing) 16kg x6 L+R 20kg x6 L+R 24kg 8x6 L+R Plate wrist curl 15lbs x27 L+R Neck harness extension 16kg x25 24kg x100 Neck harness extension with flexion 15kg band x25 40kg band x100 Band pull aparts 25kg bandx70 Quote Link to comment Share on other sites More sharing options...
VirginiaDoug Posted April 27, 2020 Share Posted April 27, 2020 How you liking that banded flexion? I dig it. I've switched over to doing them lying with my head off my couch, with a plate or kettlebell on my forehead because I do my neck work more or less at my desk. Surprisingly I've never done them like that before and I'm liking it a lot. Are you dieting down? Bodyweight seems to be coming down. I'm laying off the booze for a month myself in an effort to get closer to your bodyweight. Nice work here man. Way to make the best of this situation. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 28, 2020 Author Share Posted April 28, 2020 16 hours ago, VirginiaDoug said: How you liking that banded flexion? I dig it. I've switched over to doing them lying with my head off my couch, with a plate or kettlebell on my forehead because I do my neck work more or less at my desk. Surprisingly I've never done them like that before and I'm liking it a lot. Are you dieting down? Bodyweight seems to be coming down. I'm laying off the booze for a month myself in an effort to get closer to your bodyweight. Nice work here man. Way to make the best of this situation. I like it for flexion but not as much for extension. Switched back to weight for that. Im training at home here as we are still on lockdown in the UK. For flexion i hooked the bands onto my neck harness then the other end on my bedpost so its about just below neck height. Thanks man. Yeah Ive cleaned up my diet and need to lose some more weight. With not working in lockdown i put on 8lbs in a month! Not just lack of activity its Far too much beer and wine as well though haha. So ive cleaned up my diet and starting doing nearly daily kettlebell snatches. They really get my metabolism cranked up. Ive feel fitter already. The diet is not a.problem its trying not to drink im this lockdown here. My kids can drive me stir crazy haha Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 28, 2020 Author Share Posted April 28, 2020 (edited) Bw 171.5lbs Overhead band press 15kg x10 L+R 25kg x10 L+R 40kg x15 L 14 R overhead tricep band extension 15kg x10 L+R 25kg x14 L+R Dead hang kbell snatch (no swing) 16kg x6 L+R 20kg x6 L+R 24kg 3x7 L+R 24kg 5x6 L+R Plate wrist curl 15lbs x30 L+R Neck harness extension 16kg x25 24kgx110 slow and controlled Neck harness flexion 25kg band x15 40kg band x110 slow and controlled Band pull apart 25kg band x75 Edited April 28, 2020 by mcalpine1986 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 29, 2020 Author Share Posted April 29, 2020 Bw 172lbs Overhead band raise 15kg 2x25 overhead tricep band extension 15kg x10 L+R 25kg x20 L+R Dead hang kbell snatch (no swing) 16kg x7 L+R 20kg x7 L+R 24kg 8x7 L+R* Skin torn on both hands on last set. No more for while. Switching to swings. Plate wrist curl 15lbs x35 L+R Neck harness extension 16kg x25 29kgx80 slow and controlled Neck harness flexion 25kg band x15 40kg band x110 slow and controlled Band pull apart 25kg band x90 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 2, 2020 Author Share Posted May 2, 2020 Friday 01.05.20 bw 172lbs. 1 arm kettlebell swing 16kgx8 L+R 20kgx8 L+R 24kg 10x8 L+R Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 2, 2020 Author Share Posted May 2, 2020 Bw 171.5lbs 1 arm kbell overhead press 16kg 2x5 L+R 20kg x3 L+R 24kg 3x3 L+R 1 arm kbell swing 16kgx10 L+R 20kg x10 L+R 24kg 8x10 L+R Neck harness flexion 25kg band x25 40kg band 2x100 slow and controlled. *hands blistered so need to be cafeful with grip work Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 4, 2020 Author Share Posted May 4, 2020 Bw 173lbs. 1 arm kbell overhead press 16kg 1x5 L+R 20kg x3 L+R 24kg 4x3 L+R 1 arm kbell swing 16kgx11 L+R 20kg x11 L+R 24kg 8x11 L+R Overhead band raise 15kg band 2x50 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 5, 2020 Author Share Posted May 5, 2020 Bw 171lbs. 1 arm kbell overhead press 16kg 1x5 L+R 20kg x3 L+R 24kg 4x3 L+R 1 arm kbell swing 16kgx12 L+R 20kg x12 L+R 24kg 8x12 L+R Overhead band raise 25kg band 2x25 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 6, 2020 Author Share Posted May 6, 2020 Bw 173.5lbs. 1 arm kbell overhead press 16kg 1x5 L+R 20kg x3 L+R 24kg 2x3 L+R 16kg 4x3 L+R 1 arm kbell swing 16kgx10 L+R 20kg x10 L+R 24kg 13x10 L+R Overhead band raise 25kg bandx50 Neck harness flexion 25kg bandx25 40kg band 2x110 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 8, 2020 Author Share Posted May 8, 2020 07/08/20 Bw 171lbs. 1 arm kbell overhead press 16kg 1x5 L+R 20kg x3 L+R 24kg 1x3 L+R 16kg 3x5 L+R 1 arm kbell swing 16kgx10 L+R 20kg x10 L+R 24kg 13 24kg 14x10 L+R Overhead band raise 25kg bandx55 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 8, 2020 Author Share Posted May 8, 2020 Bw 171bs. 1 arm kbell overhead press 16kg 1x5 L+R 20kg x3 L+R 24kg 1x5 L+R 20kg 2x8 L+R 16kg 1x15 L+R 1 arm kbell swing 16kgx10 L+R 20kg x10 L+R 24kg 15x10 L+R Plate curl 15lbsx30 L+R Plate wrist curl 15lbsx22 L+R 15lbsx15 L+R Neck harness extension 16kgx25 24kgx25 36kg 2x25 Overhead band raise 25kg bandx60 Band pull apart 25kg bandx50 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 11, 2020 Author Share Posted May 11, 2020 Bw 172lbs Kbell overhead press 16kgx5 L+R 20kgx3 L+R 24kg 2x3 L+R 1 arm Overhead band press 25kg band x10 L+R 40kg band x15 L+R Coc Grippers Sx5 L+R Tns Tx3 L+R Tns Lt #1x1 L Tns #1x1 R Tns Lt #1 2x5 L ccs #1x5 2x5 R ccs Lt #1x8 L ccs #1x10 R ccs Kbell Dead snatches(no swing) 16kgx10 L+R 20kgx10 L+R 24kg 2x10 L+R Neck harness extension 16kgx25 24kgx25 36kg 3x30 1 Quote Link to comment Share on other sites More sharing options...
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