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Getting back into grip.


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mcalpine1986

Bw 168lbs

Kbell bottoms up overhead press

16kg 2x5 L+R

20kg x3 L+R

24kg x1 L 0 R

20kg x8 L 6 R

20kg x6 L+R

Ledge pullups

Bw x18, 10, 8, 8

Neck harness extension

16kg x25

24kg x25

36kg x25

44kg x60, 60, 55, 45

 

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Bw 176lbs Kbell bottoms up press 16kg x 3 L+R 20kg x L+R 24kg x 1, 1 L+R 16kg+2 x5kg plates on top. 3 sets L 16kg x 5 R https://www.instagram.com/p/CIISON1AXGl/?igsh

BW 81KG Barrel strength systems The flask 57mm pinch block. First go. 2 handed. Flask and pin weight 1.623kg but rounding down to 1.5kg. 21.5kg x 3, 3,  31.5kg x 2 41.5kg

BW 81KG *very sore forearms so just getting some lighter Brachioradialis work in, as im trying to build them to sickeningly big proportions.  Back against wall Strict Thumbless reverse curls

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mcalpine1986

Bw 172lbs

Dips 

Be 6x10

Coc grippers

S X3 L+R

T x2 L+R

LT#1 x1 L #1 R

#2 4x1+ 10 sec hold R

LT#2 x down to 2, 2, 4, 4mm L

LT#1 5x1 L #1 5x1 R

Forward neck bridge

Bw 3x75 seconds

 

 

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mcalpine1986

Bw 171lbs

Ledge pullups

Bw x 10, 10, 8, 8, 8, 6

Neck harness extension

16kg x25

24kg x25

36kg x25

44kg x 60, 60, 60, 60

 

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mcalpine1986

Bw 170lbs

Kbell bottoms up overhead press

16kg 2x5 L+R

20kg x3 L+R

24kg 6x1 L+R

20kg x6 L+R

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mcalpine1986

31.07. Bw 170lbs

Wall sit

Bw 4x45seconds

Neck harness extension

16kg x20

24kg x20

36kg x20

44kg x70, 70, 70, 45

Forward neck bridge

Bw 4x75 seconds

 

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mcalpine1986

Bw 170lbs

Dips

Bw 2x10

Bw+16kg x10, 10, 10, 12

Coc grippers

SX3 L+R TNS

TX2 L+R TNS

LT 1 X1 L        1 X1 R

#2 3X3 R

LT#2 DOWN TO 4MM X 3 SETS L

#1 2X3 R

LT2 2X3 L

Plate curls

15lbs x6 L+R

20lbs x6 L+R

25lbs x4 L+R

30lbs x 1 L 0 R

30lbs x 1 L+R

25lbs x8 L+R

Plate wrist curl

20lbs x6 L+R

25lbs x4 L+R

20lbs x15 L+R

15lbs x20 L+R

Band pull apart

25kg band x70

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Ricochet

Greta job! Wall Sits are no joke... add some weight (a plate held overhead, out-in-front, and/or against the chest) and you got yourself some cruel Electric Chairs 😝  

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mcalpine1986
On 8/2/2020 at 7:01 AM, Ricochet said:

Greta job! Wall Sits are no joke... add some weight (a plate held overhead, out-in-front, and/or against the chest) and you got yourself some cruel Electric Chairs 😝  

They are a good exercise. Once over a minute it gets fun haha. Ive got 3 kettlebells and have just ordeded a york barbell 15kg olympic plate as im still training at work. (Cant go back to the gym yet for various reasons)so i will try that, thanks.

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mcalpine1986

Bw 170lbs

Ledge pullups

Bw 2x5

Bw+16kg x3

Bw+20kg x2

Bw+24kg x1

Bw+29kg x1

Bw+36kg x1

Bw x12

Dips

Bw x10

Bw x16kg x6

Bw 2x10

Db laterals

2x5kg dbs x25+15 second hold at arms length

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mcalpine1986

Bw 170lbs

Walking lunges bw 4 x60 steps

Neck harness extensions

16kg x20

24kg x20

36kg x20

44kg x20

49kg x50, 30

44kg x60

Forward neck bridge

Bw x30 seconds

Bw+15lbs on shoulders

3x60 seconds

 

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mcalpine1986

Bw 171lbs

Grippers

COC S x3  L+R TNS

COC T X2 L+R TNS

COC LT 1X1 CCS #1 X1  R

COC LT 2 TO 2MM FOR 3 SETS MMS

COC #2 X1 R

GOG 250LBS RATED 116RGC

DOWN TO 2MM FOR 3 SETS MMS

COC LT 1X5 CCS L

COC 1 1X5 CCS R

 

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mcalpine1986

Bw 170lbs

Kbell bottoms up press

16kg 2x5 L+R

Plate curls

15lbs x6 L+R

20lbs x4 L+R

25lbs x2 L+R

30lbs x1 L+R

15kg plate negative 2x1 L+R

15kg plate wrist curl hold 2 handed 

4x20 seconds

Kbell bottoms up press

16kg x8, 8, 8, 10 L+R

Band pull apart 

25kg band x80

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mcalpine1986

11.08.20      170lbs

Dips

Bw 2x6

Bw+24kg 6x6

Grippers

Coc S x3 L+R TNS

Coc T x2 L+R TNS

LT 1 x1 L       #1x1 R CCS

LT 2 X1, then 5 attempts down to 1-2 mm L    

 Gog 250 rated 116 RGC 6attempts down to 1-2mm

LT 1 hold closed for 10 seconds L

#1 hold closed for 10 seconds R

Neck harness extensions

16kg x20

24kg x20

40kg x20

49kg x50, 50, 35, 25

 

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mcalpine1986

Bw 170lbs

Kbell bottoms up overhead press

16kg 2x5 L+R

20kg x3 L+R

24kg x 2, 2, 2, 2, 2, 2, 1 L+R

Double key pinch on hand dyno

3 attempts upto 34.4kg

Ledge pullups

Bw x15, 10

Forward neck bridge

Bw x30 seconds

Bw +15lb x20 seconds

Bw +10kg 2x60 seconds

 

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mcalpine1986

Bw 171lbs

Kbell swings

16kg x10/10 L+R

20kg x10/10 L+R

24g  2x10/10 L+R

Gripper settings practice

8 x 1 coc S to #1 L+R MMS

Neck Harness extensions

16kg x20

24kg x20

40kg x20

49kg x50, 50, 46, 36

 

 

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mcalpine1986

Bw 172lbs

Dips

Bw x15, 15, 15, 20

Plate curls

10lbs* x10 L+R

20lbs* 3x10 L+R

*actually using 5lbs each 300mm square tiles(very difficult)

Band pull apart

25kg band x40, 40, 35, 30

2 hand Plate wrist curl hold

15kg plate

1x24 seconds

1x20 seconds

Neck harness flexion

25kg band doubled x50, 40, 30, 20

 

 

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mcalpine1986

Bw 171lbs

Kbell swings

16kg x10/10 L+R

20kg x10/10 L+R

24kg x10/10 L+R

Grippers

Gog 150 RGC 59 x3 L+R

Gog 200 RGC 84 x2 L+R

Gog 250 RGC 116

down to 2mm r x2

Down to 6mm L x2

Coc 1.5 hold 10 seconds L+R

Coc 1.5 hold 12 seconds R

Coc LT 1 14 sec L

Coc 1.5 hold 10 seconds R

Coc LT 1 15 sec L

Coc strap hold 27 sec L 25 secs R

Kbell bottoms up overhead press

16kg x10/10 L+R

Dynamic thumb pinch

Adjustable gripper

10kg x20 L+R

30kg x20 L+R

40kg 2x10 L+R

30kg x40 L+R

 

 

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mcalpine1986

Bw 171lbs

Dips

Bw 2x8

Bw+16kg x8

Bw+24kg 3x8

Neck harness extension

16kg x20

24kg x20

40kg x20

49kg x50, 50, 48, 42

Forward neck bridge

Bw x30 seconds

Bw+15lbs x30 seconds

Bw+22lbs x30 seconds

Bw+37lbs 2x60 seconds

Band pull apart

25kg band x80

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mcalpine1986

Bw 169lbs

Kbell swings

16kg x10/10 L+R

Grippers

Coc S x3 L+R TNS

Coc T x2 L+R TNS

Coc #1 5x5 CCS R

Left turn 1 5x5 CCS L

Kbell bottoms up overhead press

16kg x5 L+R

20kg x5 L+R

24kg x 2, 3, 3 L   x 1, 3 , 2 R

Towel pullups

Bw 5x5

 

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mcalpine1986

Bw 172lbs

Dips

Bw x25, 20, 17, 18

Neck harness extension

16kg x20

24kg x20

40kg x, 80, 60, 55

Forward neck bridge

Bw x30 seconds

Bw +15lb plate x30n seconds

Bw +15kg sandbag on back of neck -

3x60 seconds

Band pull apart

25kg band x90

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mcalpine1986

24/08   bw 171lbs

Dips

Bw 2x8

Bw+16kg x8

Bw+24kg x12

Bw+16kg x12

Bw x12

Grippers

Coc S x3 CCS L+R

Coc T x2 CCS L+R

Right

Coc 1 x1 CCS 

Coc 2 x 4, 3, 5 wide set

Left

LT 1 x1 CCS

LT 2 to 1mm

LT 2 to 2mm

LT 1 x10 wide set

Imtug 4 pinkie&ring x25 L+R

Towel pullups(2 thick sports towels)

Bw 5x5

Imtug 2 pinch 4x25 L+R

Im bands

Yellow x70 L+R

Edited by mcalpine1986
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mcalpine1986

172lbs

Dips

Bw, 25, 25, 18, 17

1 arm Kbell swings

16kg x12 L+R

20kg x12 L+R

24kg 2x12 L+R

Neck harness extensions

16kg x20

24kg x20

40kg x20

55kg 3x30

Neck harness flexion

25kg band doubled x50+30 second hold 

Imtug pinch

2 x15 L+R

3x15 L+R

3 2x15 R

2 x15, 30 L

Db rear delt raises

2x5kg x50

 

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mcalpine1986

Bw 171lbs

Kbell bottoms up overhead press

16kg 2x3 L+R

20kg 2x3 L+R

24kg x2, 2, 2, 2, 1 L+R

20kg 2x5 L+R

Plate curls

15lbs x6 L+R

20lbs x6 L+R

25lbs x6 L+R

30lbs 2x1 L+R

25lbs x 7, 5 , 5 L+R

Neck harness extensions

16kg x20

24kg x20 

40kg x20

55kg x 40, 40, 35, 25

Forward neck bridge

Bw x30 seconds

Bw +15kg sangbag* 60 seconds

Bw +20kg sandbag* 2x60 seconds

*On back of neck

Coc imtug pinkie and ring

#4 x15 L+R

#3 x40 L+R

Imtug pinch

#2 2x50 L+R

 

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mcalpine1986

Bw 172lbs

Kbell bottoms overhead press

16kg 2x3 L+R

20kg 1x3 L+R

24kg , 2, 2, 2, 2, 1 L+R

Imtug pinkie and ring pinch 

#3x5 L+R

#4 x3 L+R

#5 down to 2-3mm L+R

#4 x35 L+R

Imtug pinch

#2 x10 L+R

#3 x35, 30, 25 R

#3 x25, 20, 20 L

 

 

 

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mcalpine1986

172lbs

Dips bw x10

1 arm Kbell swing

16kg x10 L+R

20kg x10 L+R

24kg 4x10 L+R

1 arm kbell shrugs

24kg 2x25 L+R

Leg raises

Bw x12

Imtug 2 pinch x80 L+R

Imtug 2 pinkie and ring x100 L+R

Im bands

yellow x70 L+R

Green x50 L+R

 

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