Jump to content
mcalpine1986

Getting back into grip.

Recommended Posts

mcalpine1986

Bw 172lbs

2 band Band rows

15kg band x10

25kg band 2x10 

40kg band 3x10

1 arm band row

15kg band x10 L+R

25kg 3x10 L+R

Kbell swings

16kgx10 L+R

20kgx10 L+R

24kg 4x15 L+R

Towel kbell hammer curl

16kgx12 L+R

16kgx8 L+R

Plate wrist curls

15lbs 2x20 L+R

15lbs 2x15 L+R

Forward neck rolls on foam roller

Bwx100

  • Like 1

Share this post


Link to post
Share on other sites
mcalpine1986

Bw 169.5lbs

Coc Grippers

SX5 L+R Tns

T 2X3 L+R Tns

LT1 x1 Tns L     #1x1 Tns R

LT1 3X5 CCS L    #1 3X5 CCS R

LT1 X12 CCS L    #1 X12 CCS R

imtug pinkie and ring

#2x10 L+R

#3x10 L+R

#4 2x10 L+R

Im bands

Greenx 25 L+R

Yellow x25 L+R

Blue x25 L+R

Red x25 L+R

Band thumb curls

15kg band 2x25 L+R

  • Like 1

Share this post


Link to post
Share on other sites
mcalpine1986

Bw 171lbs

1arm kbell press

16kg 2x5 L+R

20kgx3 L+R

24kg 3x3 L+R

20kg 2x5 L+R

16kg x20 L+R

Kbell snatch

16kg x10 L+R

20kgx10 L+R

24kg 3x10 L+R

Neck harness extension

16kgx25

24kgx25

36kg 2x50

Also i bought a camry hand dynamometer. Hands are fried of yesterdays grippers but tested:

67.6kg right 

67.1kg left.

Only a 0.5kg difference.

I should be good for 70kg plus when fresh. Going to train crush more.

  • Like 1

Share this post


Link to post
Share on other sites
mcalpine1986

Bw 169lbs.

1 arm band press   15kg bandx50 L+R

Band row   15kg bandx50 

Overhead plate raise 15lbsx50

1 arm band overhead tri extension

15kg bandx50 L+R

1 arm band curl 

15kg bandx50 L+R

Plate wrist curl

15lb x40 L+R

15lb x19 L+R

15lb x15 L+R

15lb x 12 L 15 R

Neck harness flexion

25kg band x25

40kg band x200

 

 

  • Like 1

Share this post


Link to post
Share on other sites
mcalpine1986

Bw 171lbs

Kbell swings

16kg x10 L+R

20kg x10 L+R

24kg 4x10 L+R

Dips

Bw 6x10

  • Like 1

Share this post


Link to post
Share on other sites
mcalpine1986

Bw 170lbs

Kbell swing

16kg x10 L+R

20kg x10 L+R

24kg x10 L+R

Hammer grip pullups

Bw 3x8

Coc Grippers 

SX5 TNS L+R

TX3 TNS L+R

LT#1X1 L     #1X1R

GRIPPER HOLD

LT#1 2X10 seconds L

#1 2X10 seconds R

Neck harness flexion leaning back

5kg x25

16kg 3x25

  • Like 1

Share this post


Link to post
Share on other sites
mcalpine1986

Bw 169.5lbs

1 arm kbell overhead press

16kg 2x5 L+R

20kg x3 L+R

24kg 3x3 L+R

20kg x10 L+R

16kg x15 L+R

Plate curls

15lbs x10 L+R

20lbs x8 L+R

25lbs 2x6 L+R

20lbs x15 L+R

20lbs x11 L+R

Plate wrist curls

15lbs x25 L+R

15lbs x15 L+R

  • Like 1

Share this post


Link to post
Share on other sites
mcalpine1986

I was training from home but im back at work so Im now training at work as the gyms are still shut here.

Bw 169.5lbs

Pallet pull/push (40m pull then 40m push back up the warehouse)

1000kg 4x80metres

Dips on forklift bars

Bw 6x15

Neck harness extension

16kg x25

24kg x25

36kg 2x60

36kg x45

  • Like 1

Share this post


Link to post
Share on other sites
mcalpine1986

Bw 169lbs

1 arm kbell overhead press

16kg 2x5 L+R

20kg 1x5 L+R

24kg 2x5 L+R

20kg 1x8 L+R

Hammer Pullups on ledge of forklift bars

Bw 6x6

Neck harness extensions

16kg x25

24kg x25

36kg x75

36kg x50

24kg x100

Share this post


Link to post
Share on other sites
mcalpine1986

Bw 169lbs

Kbell snatches

16kgx20

20kgx20

24kg x40

Coc Grippers

S x5 L+R TNS

Tx3 T L+R TNS

LT#1x3 L CCS #1 x3 CCS R 

S x80 TNS L+R

Dips on forklift bars

Bw 3x20

Bw x14

Bent rear DB raises

2x5kg 3x30

Im bands

Y x100 L+R

 

 

 

 

 

  • Like 1

Share this post


Link to post
Share on other sites
mcalpine1986

Bw 169lbs

1 arm kbell overhead press

16kg 2x5 L+R

20kg 1x5 L+R

24kg 1x5 L 1x3 R*

16kg 4x12 L+R

Plate curls

15lbs x10 L+R

20lbs x8 L+R

25lbs 4x6 L+R

25lbs 1x8 L+R

Plate wrist curls

20lbs x10 L+R

20lbs x8 L+R

20lbs x6 L+R

15lbs x15 L+R

Neck harness extensions

16kg x25

24kg x25

36kg x90

36kg x55

36kg x40

Neck harness flexion

25kg band doubled x100

Pallet pulls

1000kg 4x80 metres

  • Like 1

Share this post


Link to post
Share on other sites
mcalpine1986

Bw 170lbs

1 arm kbell overhead press

16kg 2x5 L+R

20kg 2x8 L+R

16kg x10 L+R

16kg x15 L+R

Hammer grip pullups on forklift bars

Bw 6x8

Kb dead snatch

16kg x15/15 L/R

20kg x15/15 L/R

24kg x15/15 L/R

Coc grippers

T X30 R TNS x25  L TNS 

  • Like 1

Share this post


Link to post
Share on other sites
mcalpine1986
Posted (edited)

Bw 170lbs

Dips

Bw 3x20

Bw x15

Bwx14

Plate curls

15lbsx10 L+R

17lbs(15lbs +2lbs plate*) x10 L+R

19lbs(15lbs + 2x2lbs plates*) x10 L+R

21lbs(15lbs + 3x2lbs plates) x6 L+R

21lbs(15lbs + 3x2lbs plates) x8 L+R

19lbs(15lbs + 2x2lbs plates*) x10 L+R

Plate wrist curls

15lbs x10 L+R

17lbs(15lbs +2lbs plate*) x15 L+R

19lbs(15lbs + 2x2lbs plates*) x10 L+R

19lbs(15lbs + 2x2lbs plates*) x7 L 8R

19lbs(15lbs + 2x2lbs plates*) x6 L+R

17lbs(15lbs +2lbs plate*) x7 L 10 R

* only 2lbs but 8" diameter.

Edited by mcalpine1986
  • Like 1

Share this post


Link to post
Share on other sites
mcalpine1986

Bw 169lbs

Kbell swings

16kg x10 L+R

20kg x10 L+R

24kg x15 L+R

24kg x20 L+R

Neck harness extention

16kg x25

24kg x25

36kg x80

36kg 2x60

Neck harness flexion

15kg band doubled x50

25kg band doubled 3x50

Banded side neck flexion

15kg band 4x25

 

  • Like 1

Share this post


Link to post
Share on other sites
mcalpine1986

Bw 169lbs

Dips

Bw 2x8

Bw+16kg x8

Bw+20kg x8

Bw+24kg x8

Bw+24kgx4

Bw+16kg x10

Bw x24

Hammer pullups on forklift bars

Bw x6

Bw+5kg x6

Bw +10kg x6

Bw +5kg x6

Pullups on forklift(half crimp grip)

Bw 2x8

Bw 2x6

Coc T TNS x15 L+R

Imtug pinkie and ring finger

#3 x30 

  • Like 1

Share this post


Link to post
Share on other sites
mcalpine1986
Posted (edited)

Bw 169lbs

Pallet pull/push

1000kg 2x80 metres

1050kg x80 metres

1100kg x80 metres

Plate curls

15lbs x15 L+R

17lbs x15 L+R

19lbs x12 L+R

19lbs x11 L+R

Tricep kickbacks

15kg band 4x15 L+R

Neck harness extension

16kg x25

24kg x25

36kg 2x75

36kg x55

Plate wrist curls

15lbs x10 L+R

17lbs x10 L+R

19lbs x15 L+R

19lbs x10 L+R

17lbs x10 L+R

15lbs x10 L+R

Im bands

Blue x15 L+R

Yellow x50 L+R

 

Edited by mcalpine1986
  • Like 1

Share this post


Link to post
Share on other sites
mcalpine1986

08.09.20 bw 170lbs

Pullups on forklift bar(half crimped grip)

Bw x6

Bw+5 x6

Bw+10 x4

Bw+16kg 3x4

1 arm kbell overhead press

16kg x5 L+R

20kg x5 L+R

24kg 4x5 L+R

Neck harness extension

16kg x25

24kg x25

36kg 3x60

36kg x47

  • Like 1

Share this post


Link to post
Share on other sites
mcalpine1986

Bw 170lbs

Dips

Bw 2x8

Bw+16kg x8

Bw+20kg x8

Bw+24kg x8

Bw+24kg x6

Bw+16kg x12

Bw x25

Plate curls

15lbs x8 L+R

17lbs x8 L+R

19lbs x8 L+R

21lbs 2x8 L+R

21lbs 1x12 L+R

Plate wrist curls

17lbs x10 L+R

19lbs x 8 L 10 R

21lbs x4 L+R

19lbs x12 L+R

19lbs x8 L+R

19lbs x8 L 9 R

Bent over rear delt Db raises

2x5kgs x80

  • Like 1

Share this post


Link to post
Share on other sites
mcalpine1986

Bw 168lbs

Pallet pull/push

1000kg x80 metres

1175kg 3x80metres

Neck harness flexion

15kg band doubled x50

25kg band doubled 2x60

25kg band doubled 1x50

25kg band x60

  • Like 1

Share this post


Link to post
Share on other sites
mcalpine1986

Bw 168lbs

Pullups on ledge

Bw 8x8

Dips

Bw 3x18

Bw 3x15

  • Like 1

Share this post


Link to post
Share on other sites
Ricochet

Ledge Pull-Ups are not easy! Great finger, hand, and forearm builder.

  • Like 1

Share this post


Link to post
Share on other sites
mcalpine1986
17 hours ago, Ricochet said:

Ledge Pull-Ups are not easy! Great finger, hand, and forearm builder.

Yeah they are great for the forearms ive found. I get a huge pump off them. Going to keep doing them even when the gyms reopen. I get this deep soreness off them right in the flexors near my elbow. Great movement. 👍

  • Like 1

Share this post


Link to post
Share on other sites
mcalpine1986

Bw 169lbs

1 arm Kbell swings

16kg x20/20 L+R

20kg x20/20 L+R

24kg 2x20/20 L+R

Plate curls

15lbs x10 L+R

17lbs x10 L+R

19lbs x10 L+R

21lbs x15 L+R

1 arm overhead tricep extension

15kg band x10 L+R

25kg band 2x10 L+R

25kg band x7 L+R

Plate wrist curls

17lbs x15 L+R

19lbs x14 L+R

19lbs x10 L+R

17lbs x10 L+R

Neck harness extension

16kg x25

24kg x25

36kg 2x75

36kg x65

Band pull aparts

25kg band x55

  • Like 1

Share this post


Link to post
Share on other sites
mcalpine1986

Bw 170lbs

Ledge pullups

Bw 2x5

Bw+10kg x5

Bw+16kg 3x5

1 arm kbell overhead press

16kgx5 L+R

20kg x5 L+R

24kg 2x6 L+R

20kg 2x8 L+R

Neck harness extension

16kgx25

24kg x25

36kgx25

40kg 3x35

  • Like 1

Share this post


Link to post
Share on other sites
mcalpine1986

Bw 170lbs

Dips 

Bw 2x8

Bw+16kg x8

Bw+24kg 3x8

Bw+24kg x5

Bwx25

Plate curls

15lbs x10 L+R

17lbs x8 L+R

19lbs x6 L+R

21lbs 3x12 L+R

Plate wrist curl

17lbs x15 L+R

19lbs x12  L+R

17lbsx12 L+R

15lbs x15 L+R

Band pull apart 

25kg band x60

 

 

  • Like 1

Share this post


Link to post
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.


×
×
  • Create New...

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.