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mcalpine1986

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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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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