Smoky Mountain Strong Posted May 2, 2022 Share Posted May 2, 2022 (edited) Well, here I am... untrained and ready to get back at it! Long short, I tore my pec last year and fell off the wagon. With pretty much everything. I started crushing again last week, working out on Wednesday, Friday, and now today. Hoping to squeeze a #2 by my birthday on June 14, maybe a #2.5 by end of the year, and a #3 by my next birthday in 2022. Wednesday – May 27, 2022 Grippers Guide x 10, 10 Sport x 10,10 Trainer x 10,10 Bands Greens x 20,20 Yellows x 15,15 Blues x10,10 Reds x5,5 Friday – May 29, 2022 Grippers Guide x 10, 10 Sport x 10,10 Trainer x 10,10 .5 x5,5 Bands Greens x 20,20 Yellows x 15,15 Blues x10,10 Reds x5,5 Monday – May 2, 2022 Bands Greens x 20,20,20 Yellows x 15,15,15 Blues x10,10,10 Reds x5,5,5 Grippers Guide x 10, 10 Sport x 10,10 Trainer x 10,10 #.5 x5,5 #1 x 2,2 #1.5 x .5, .5 (couldn't close this, very discouraging as I previously could close this 4-5 times last summer.) Edited September 9, 2022 by Smoky Mountain Strong Formatting Issue 4 Quote Link to comment Share on other sites More sharing options...
Smoky Mountain Strong Posted May 3, 2022 Author Share Posted May 3, 2022 Tuesday – May 3, 2022 Grippers Guide x 10,10,10 Sport x 10,10,10 Trainer x 10,10,10 #.5 x 5,5,5 #1 x 3,3,3 #1.5 x .75, .75, .75 (.75 means I almost closed it, almost!) Bands Greens x 20,20,20,20 Yellows x 15,15,15,15 Blues x 10,10,10,10 Reds x 5,5,5,5 3 Quote Link to comment Share on other sites More sharing options...
Smoky Mountain Strong Posted May 4, 2022 Author Share Posted May 4, 2022 (edited) Wednesday – May 4, 2022 Bands Greens x 20,20,20,20 Yellows x 15,15,15,15 Blues x 10,10,10,10 Reds x 5,5,5,5 [Just some basic band work to keep me healthy and strong. Plan on getting back into the gym to work on my arms as a whole, and do some plate pinch holds, wrist rollups, etc.] Update: Also did some weed eating around the perimeter of our property. It's about an acre, so I felt like I was weed eating for roughly 30 minutes (driveway, sidewalks, walkway, and both sides of the fence). Although this isn't considered a workout per se, my right forearm and hand felt a little fatigued. May switch hands next week to keep things balanced. Edited May 5, 2022 by Smoky Mountain Strong Updated content 3 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted May 6, 2022 Share Posted May 6, 2022 On 5/4/2022 at 6:39 PM, Smoky Mountain Strong said: Wednesday – May 4, 2022 Bands Greens x 20,20,20,20 Yellows x 15,15,15,15 Blues x 10,10,10,10 Reds x 5,5,5,5 [Just some basic band work to keep me healthy and strong. Plan on getting back into the gym to work on my arms as a whole, and do some plate pinch holds, wrist rollups, etc.] Update: Also did some weed eating around the perimeter of our property. It's about an acre, so I felt like I was weed eating for roughly 30 minutes (driveway, sidewalks, walkway, and both sides of the fence). Although this isn't considered a workout per se, my right forearm and hand felt a little fatigued. May switch hands next week to keep things balanced. Nice workouts. Im sure your gripper strength will come back and some. I also have the IM extensor bands and love them. Im curious what you mean by "Weed eating" ? Is it pulling weeds up? Where iam from eating weed means something totally different 1 Quote Link to comment Share on other sites More sharing options...
Smoky Mountain Strong Posted May 8, 2022 Author Share Posted May 8, 2022 On 5/6/2022 at 7:44 AM, mcalpine1986 said: Nice workouts. Im sure your gripper strength will come back and some. I also have the IM extensor bands and love them. Im curious what you mean by "Weed eating" ? Is it pulling weeds up? Where iam from eating weed means something totally different Great point.... Ha! I was using a trimmer (see pic attached) to trim a bunch of weeds around our property. It seems to provide a slight workout of you run it for ten minutes or more straight. 2 Quote Link to comment Share on other sites More sharing options...
Smoky Mountain Strong Posted May 8, 2022 Author Share Posted May 8, 2022 Thursday – May 5, 2022 Grippers Guide x 15,,15,15 Sport x15,15,15 Trainer x 12,12,12 #.5 x6,6,6 #1 x 4,4,4 #.5 x 2,2,2 Bands Greens x 25,25,25 Yellows x 20,20,20 Blues x12,12,12 Reds x10,10,10 Definitely feeling stronger now! Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted May 8, 2022 Share Posted May 8, 2022 9 minutes ago, Smoky Mountain Strong said: Great point.... Ha! I was using a trimmer (see pic attached) to trim a bunch of weeds around our property. It seems to provide a slight workout of you run it for ten minutes or more straight. I use this golf club type thing to take our weeds down... Great exercise.. You should see me use a rake. People laugh but i always go for the manual way, when doing yard work, unless time is of the essence. completely unrelated to grip. any maybe you know this. Anytime I see someone out in weeds like that, online or in person, I warn them of ticks. My dads 1st cousin has lyme disease so bad, he can't walk, and he talks in sloooooow motion, nearly died. Such a nice guy, its terrible to see, early 50s, we had to install grab bars in the shower for him. Quote Link to comment Share on other sites More sharing options...
Smoky Mountain Strong Posted May 8, 2022 Author Share Posted May 8, 2022 4 minutes ago, Blacksmith513 said: I use this golf club type thing to take our weeds down... Great exercise.. You should see me use a rake. People laugh but i always go for the manual way, when doing yard work, unless time is of the essence. completely unrelated to grip. any maybe you know this. Anytime I see someone out in weeds like that, online or in person, I warn them of ticks. My dads 1st cousin has lyme disease so bad, he can't walk, and he talks in sloooooow motion, nearly died. Such a nice guy, its terrible to see, early 50s, we had to install grab bars in the shower for him. Agree with you there on manual labor! A few backs, before I started "training" again, we bought 9 Thuja Greens to plant around the backyard. I grabbed the shovel and started working, the red clay isn't easy you know. The neighbor was kinda of being a smarty, "You know you could rent an auger and it'd be way easier." I shot back, "Yeah, I could. But it's nice to know I still go it. Besides, Darwinism, you know?" He didn't really say much and walked away. LOL. Sorry to hear about your dad's cousin... that's some scary stuff right there. 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted May 8, 2022 Share Posted May 8, 2022 4 minutes ago, Smoky Mountain Strong said: Agree with you there on manual labor! A few backs, before I started "training" again, we bought 9 Thuja Greens to plant around the backyard. I grabbed the shovel and started working, the red clay isn't easy you know. The neighbor was kinda of being a smarty, "You know you could rent an auger and it'd be way easier." I shot back, "Yeah, I could. But it's nice to know I still go it. Besides, Darwinism, you know?" He didn't really say much and walked away. LOL. Sorry to hear about your dad's cousin... that's some scary stuff right there. Yeah, i have an irrational fear of ticks now, because of it... I live in a rocky area, digging sucks... a couple years ago, we did a small foundation behind someones house... My brother dug it with our excavator, i wheel barrowd out front to the bobcat and filled our F350 dumptruck 5 times... AND we filled a 20 yard dumpster out in the street with dirt to be brought back in for fill. They wanted to rent a ride on buggy.. I opted for the wheelbarrow. I earned a lot of peoples respect on that job. you can't beat manual labor. Quote Link to comment Share on other sites More sharing options...
Smoky Mountain Strong Posted May 9, 2022 Author Share Posted May 9, 2022 (edited) Sunday – May 8, 2022 Grippers Guide x 15,15,15 Sport x15,15,15 Trainer x 15,15,15 #.5 x10,10,10 #1 x 5,5,5 #1.5 x 2,2,2,2 Bands Greens x 25,25,25 Yellows x 20,20,20 Blues x15,15,15 Reds x10,10,10 Felt good to close the #.5 for 3 sets of 10. I know that's not much by some folks' standards here, but for me, I feel like I'm making a comeback! Edited May 9, 2022 by Smoky Mountain Strong update 7 Quote Link to comment Share on other sites More sharing options...
Smoky Mountain Strong Posted May 11, 2022 Author Share Posted May 11, 2022 Tuesday – May 10, 2022 Warmup (Supersetted Grippers and Bands) Guide x 5,10,15,20 Greens x 25,25,25,25 Working Sets (Two minute rests between sets) Sport x 35 Trainer x 20 #.5 x 15 #1 x 10 #1.5 x 5 Cool Down (Supersetted Grippers and Bands) Guide x 5,4,3,2,1 Greens x 25,20,15,10,5 Was interesting to mix things up and go for one set of each gripper, and focus on maximum reps. Definitely feeling sore forearms today! 5 Quote Link to comment Share on other sites More sharing options...
Smoky Mountain Strong Posted May 13, 2022 Author Share Posted May 13, 2022 Friday – May 13, 2022 Warmup (Supersetted Grippers and Bands) Guide x 5,10,15,20 Greens x 25,25,25,25 Sport x 10,15,20 Yellows x 10,15, 20 Working Sets (Two minute rests between sets) Trainer x 30 #.5 x 20 #1 x 12 #1.5 x 7 #1 x 10 #.5 x 20 Trainer x 30 Cool Down Guide x 5,4,3,2,1 Greens x 25,20,15,10,5 6 Quote Link to comment Share on other sites More sharing options...
Smoky Mountain Strong Posted May 27, 2022 Author Share Posted May 27, 2022 (edited) [took a few unplanned days off due to some labor intensive yard work the past few weekends] Thursday – May 26, 2022 Guide x 10 Sport x 9 Trainer x 8 #.5 x 7 #1 x 6 #1.5 x 5 Edited May 27, 2022 by Smoky Mountain Strong error 4 Quote Link to comment Share on other sites More sharing options...
Smoky Mountain Strong Posted May 27, 2022 Author Share Posted May 27, 2022 (edited) Friday – May 27, 2022 [basically two massive working sets focusing on 10 reps per gripper] Guide x 10 Sport x 10 Trainer x 10 #.5 x 10 #1 x 10 #1.5 x 10 Guide x 10 Sport x 10 Trainer x 10 #.5 x 10 #1 x 10 #1.5 x 10 Edited May 27, 2022 by Smoky Mountain Strong 6 Quote Link to comment Share on other sites More sharing options...
Smoky Mountain Strong Posted June 6, 2022 Author Share Posted June 6, 2022 Thursday – June 2, 2022 AMRAP Work [basically just screwing around] G x 25 (one giant set) S x 25 (one giant set) T x 25 (one giant set) .5 x 10, 10,5 (three sets) 1 x 5,5,5,5,5 (five sets) 1.5 x 3,3,3,33 (four sets, arm was tired after this) 5 Quote Link to comment Share on other sites More sharing options...
Smoky Mountain Strong Posted June 7, 2022 Author Share Posted June 7, 2022 (edited) Friday – June 3, 2022 Warmup Guide x 5 Sport x 5 Trainer x 5 Guide x 10 Sport x 10 Trainer x 10 1.5 x 3,3,3,3,3 Edited June 12, 2022 by Smoky Mountain Strong 4 Quote Link to comment Share on other sites More sharing options...
Smoky Mountain Strong Posted June 12, 2022 Author Share Posted June 12, 2022 Sunday – June 12, 2022 Warmup Guide x 5,5 Sport x 4,4 Trainer x 3,3 .5 x 2,2 1 x1,1 Working Sets 1,5 x3,3,3 1 x5,5,5 5 Quote Link to comment Share on other sites More sharing options...
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