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Morgan's Grip Log


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maidenfan

Sat 04/29/06

Bodyweight - 282lbs

Pull-ups - Body x 1, B+16kg x 2 (to nose), Bx5, Bx4, Bx3, Bx3, Bx3, Bx2, B+24kg x 1 negative

BB Rows - 225x8, 275x7, 225x8, 225x8

CSR Rows - 125x8, 125x6, 125x8

Rolling Thunder Cable Rows - 150 x 5r/5l, 170 x 5r/3l, 170 x 5r/3l, 190 x 3r (180xhover left)

Oly Bar Hammer Curls - Bar x 5r/5l, 55 x 4r/4l

Good workout tonight - back and arms feel great. The RT cable rows felt real good as I havent used the rolling handles in a while. I also did 5-6 braced attempts on my #4 and 3-4 braced inverted attempts for time on a MM replica at work today. I'm trying to toughen my hands up a bit w/the grippers.

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Didn’t know where to post this....I figured here....As I’ve gotten older, I’ve realized what’s impotant in life - people and experiences.   This is a picture of me and my 78lb mother-in-law wearing a

A short treadmill, hspu, pull-up workout then some riding w the boy.  It’s his first free wheel bike and he’s not used to standing up and riding slow - good times!

Thanks for the kind words.  Ill post up a video once I drop a few lbs 😉 3/13/18 1 min treadmill walk, 30 sec handstand against wall/balance/hspu, 1 min seated skierg.  10 rounds in 30:39.  R

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Jonathan McMillan
Sat 04/29/06

Rolling Thunder Cable Rows - 150 x 5r/5l, 170 x 5r/3l, 170 x 5r/3l, 190 x 3r (180xhover left)

Oly Bar Hammer Curls - Bar x 5r/5l, 55 x 4r/4l

Good workout tonight - back and arms feel great. The RT cable rows felt real good as I havent used the rolling handles in a while. I also did 5-6 braced attempts on my #4 and 3-4 braced inverted attempts for time on a MM replica at work today. I'm trying to toughen my hands up a bit w/the grippers.

Nice work with the RT cable rows I have only experimented once or twice with the movement but I think I prefer it over a traditional RT DL with loading pin. The extra rom and movement at the elbow joint are the key advantage points imho.

I also agree with your idea of toughening up the hands with the grippers. Having not trained them for a few months I was shocked at how tough the handles felt. A few sessions later and that was all a bad memory. Benders latest training log mentions how he is focusing on toughening his hands as he feels a big part of hand strength involves pain tolerance etc. Interesting.

Jon@han

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maidenfan

I like doing the RT on the cable stack out of pure hatred of loading and unloading the pin - the extra range of motion if a plus.

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maidenfan

Sun 04/30/06

5-6 braced inverted timed holds (~5sec) on an MM replica throughout a 10hr shift at work.

I like the inverted closes as my hand doesnt get sore - gonna stick with these for a while and see how it helps w/the hand conditioning.

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maidenfan

Mon 05/01/06

Bodyweight - 280lbs

Bench Press (knees to chest/start fm bottom) - Barx8, 135x8, 225x6, 275x1, 315x3, 295x5, 275x4, 275x4, 275x3, 275x4

Dips - Body x 3, B+16kg x 5, B+24kg x 5, B+32kg x 4, B+40kg x 2

AA Wrist Curls (one hand) - 50 x 10, 80 x 8r/6l, 90 x 2r/1l, 70 x 9r/6l, 70 x 5r/4l

Formulator Ext - 30x6, 25x6, 20x8, 20x5

Also did 6 braced/inverted attempts at my #4 throughout the 10hr shift at work

Good workout today - felt really good. The dips especially felt good - havent done 'em on dip bars in a long time. My body is really starting to feel good since I've watched my food intake for the last couple of months.

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maidenfan

Tues 05/02/06

BW - 282lbs

Heavy Bag (1 min rest between rounds)

2 min warmup round - 1

1 min power rounds - 7

6 braced sqeezes on the #4 throughout my 10 hr shift at work

Pretty short workout - gonna try and alternate heavy bag and rowing on the off days. The hands feel a lot better when I alternate a day or two of inverted closes.

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maidenfan

Thurs 5/4/06

Heavy Bag (1 min rest between rounds)

3 min wu round x 1

1 min power round x 5

1.5 min power round x 2

I work on light combos during the warm up rounds - all power shots during the power rounds. The extra 30 secs on the last two rounds kill me. I'm going to work my way up to 2 min power rounds then start adding some punch out drills.

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maidenfan

Late 05/04

Hise shrugs (w/safety squat bar) - 155x8, 245x8, 245x8, 245x8

Various neck bridges/rotations on a swiss ball.

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maidenfan

Friday 05/05/06

Bodyweight - 280

Standing BB Press (strict) - Barx10, 95x8, 135x6, 185x1, 225x4 (PR), 225x1, 185x8, 185x4, 205x1, 185x4

KB Press (one arm) - 32KG x 5, 115lb Anchor Link x Fail both, 40KG x 8 (PR), 40KG x 4r/3l

Band Lateral Raise - 2MMx8, 2MMx6, 2MMx5, 2MMx3

Neck Bridges/Rotations on Swiss Ball - B x 1, B x 1

Pretty good workout - PR's on BB press and KB press. The anchor link press was fun to try - very awkward and 115lbs, 3" diameter on ends and 4" on the sides. On the bridging/rotations, one set = bridge to front, sides and back plus rotations back and forth from the front - gonna start doing these every workout, really make the neck feel good. Heres a VIDEO(~9megs) of my BB press PR.

I'm tired of carrying so much bodyfat - I'm very slowly loosing some from my current diet, but something needs to change. I've researched the net and found a sports oriented dietician to help out. Its pretty expensive ($175) but I get full diet plans to meet my goals and phone/email consultations for six weeks. I really want to focus hard on this and am anxious to get started. Heres a STARTING PHOTO thats pretty current (about two weeks old). I'm going to keep posting photos as I go and keep a good log here. I should be starting this new diet plan in a week or two.

Edited by maidenfan
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maidenfan

Sat 05/06/06

Heavy Bag

3 min warm-up round x 1

1 min power round x 5

1.5 min power round x 3

6 inverted/regular attempts at work w/#4 and MM replica

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unseenbeat

Just noticed Friday's workout, congrats on your PR's, good luck on your goals. :rock

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maidenfan

Sun 05/07/06

BW - 281

AA DL (knuckles forward) - 120x5, 210x3, 300x1, 410x1 (PR)

AA Power Cleans - 210x1, 260xFail, 260xFail

Rolling Thunder Cable Rows - 170x1, 200 x 3r/hover left

Pull-ups - Body+16kg x 1.5, Bx6, Bx4

AA Rows - 210x8, 260x8, 260x6

Swiss ball neck bridging - Bx1, Bx1, Bx1

6 hard, braced squeezes on my #4 at work

One of the better workouts I've had in a while - lots of thickbar and the forearms are fried. I'm gonna tone down the volume on the pullups for a while as my elbows are starting to feel it. Heres a video of the 410 AA DL VIDEO HERE

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unseenbeat

lol, I didn't realize the AA meant Apollon's Axle!

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maidenfan

Mon 05/08/06

BW - 282

Grippers at work:

TNS invert attempts #4 x 6

TNS reg attempts #4 x 2

Braced regular attempts #4 x 2

Pony clamp x 8

Heavy Bag (1 min rest between rounds)

3 min warm-up round x 1

1 min power round x 5

2 min power round x 3

Gonna stick with 1.5 min power rounds for a week or so, the 2 min rounds gassed me out. I'm starting to feel a lot better fitness wise since I've been more regular w/the cardio.

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maidenfan

Tues 05/09/06

BW - 282lbs

At work - Braced #4 attempts x 2, Inv MM x 4, Pony clamp x 4 (throughout the day)

BB Bench Press (knees to chest/wide grip/start fm bottom) - Barx10, 135x8, 225x6, 275x1, 315x2, 315x1, 275x4, 275x4, 275x4, 275x3

Bending - 3/16"x6" x 1, 1/4"x7" x 1

Neck bridges (swiss ball) - Bx1, Bx1

alts sets w/

Hise shrugs (ssb) - 255x8

Pretty much a crappy workout - felt sore and drained from the start. Elbows got sore after benching so I left out the dips. Havent dont any bending in a long time - felt stiff and hard. Figured I'd at least get a good neck/trap workout in and ended up straining a muscle in my neck bridging at a weird angle - stiff as hell right now. Gonna take a few days off from the weights and grippers - I need to rest up a bit for my upcoming GM3 cert anyhow.

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maidenfan

Weds 05/10/06

Heavy Bag

3 min warmup round x 1

1.5 min power round x 6

Neck is tweeked real good from yesterday. Heavy bag felt real good. Had my phone consult w/the dietician today (www.dietsbychuck.com). Went good and I should have my diet plans setup by saturday - looking forward to getting started. I'm going to switch to a more bodybuilding type routine (as in more reps) for the first several weeks of the diet. It isnt a diet per se, its more of a lifestyle eating plan.

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maidenfan

05/15/06 BW - 280

Incline bench press - Barx8, 135x8, 185x5, 225x8, 225x8, 225x8

Bench press - 225x8, 225x8, 225x6

Dips - Bodyx8, Bx8, Bx8

V-bar cable press downs - 80x8, 90x8, 90x8

Seated rope cable ext - 50x8, 40x8, 40x8

Couple attempts on the GM3 - close, but no banana - will try again in a few days.

20 min walk

Everything about today sucked - felt really weak during the workout and with the grippers. I did get my meal plans from the dietician so thats a positive. Most of my workouts now will be in the higher rep range, so it may take me a few workouts to adjust. Heres what I ate today:

1 - 3/4 cup oats, 2 scoops whey, 2 tbsp raisins, 2 tbsp honey, 18 almonds

2 - 6oz chicken breast, 1 wheat tortilla, 2/3 cup brown rice, 3oz avocado, 1/4 cup salsa, banana

3 - 6oz chicken breast, 7.5oz yam, 2 tbsp nat peanut butter, 1cup broccoli

4 - 6oz chicken breast, 1 cup broccoli, 2/3 cup brown rice, 18 almonds

5 - Can tuna, 2 cups romaine, 1/2 cup tomatos, 2oz avocado, 2 tbsp oil/vin dressing

6 - 2 scoops whey, 1 cup green beans, 2 tbsp peanut butter

About 3.5 liters of water throughout the day

5/16/06 BW-283

BB Squats - 135x8, 185x6, 225x10, 225x10 - stopped here, right knee still sore

BB Lunges - 95x6

GHR - Bx8, Bx8, Bx8

BB Calf Raise - 95x10, 185x15, 275x10

GM3 - got it

Formulator flex - 30x10, 40x15, 40x7 (5 min break), 40x7

ext - 30x5, 20x10, 20x7

25 min brisk walk - 2 hills

My right knee is still sore - I have to be careful on the squats - didnt bother it w/lunges though. I stopped those after one set as I havent done them in years and my hams were killing me - they must work them in a different way. Thought the GHRs would be bad because of it, but werent. So so workout. Wasnt sure if I should try the GM3 again, but did, and got it.

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maidenfan

Weds 05/17/06 BW - 281

Day off from lifting - going to do some neck work on two of my three days off now.

Neck:

Rear (neck strap hooked to cable stack) - 40x20, 50x20, 60x12, 40x20

Front (plate) - 35x20, 45x10, 45x10, 35x10

First time I've hit the neck since tweaking it last week. Felt good - not good enough for bridging though. Hands are really sore from the grippers the last two days.

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maidenfan

Thurs 05/17/06 BW - 279

Rack Pulls (3" off floor/knuckes forward) - 135x3, 225x2, 315x1, 405x1, 500xFail

BB Rows - 225x8, 225x8, 225x8

Pull ups - Body x 3.5, B x 3.5, B x 3

2" handle cable rows (one hand) - 120x8, 120x6

Hise Shrugs - 255x10, 255x8, 255x8

BB Curls - Barx8, 95x8, 115x8, 95x8, 95x7, 95x6

25 min brisk walk - 2 hills

The only thing that felt good was the bb rows - everything else felt weak. Dunno if its the new training schedule or the 80-90 degree heat we've been having here (no AC in the shop). My hands are shot - I tried some cable rows w/Clays handle and was only able to pull 150 for one right handed, failed left - my fingers are still pretty sore from the grippers.

Heres the video from my GM3 CERT

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unseenbeat

Nice close bro! :rock

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maidenfan

Fri 5/19/06 BW - 283

Push Press - Bar x 5, 95x6, 135x3 (stopped here - right knee is tweaked)

Flat bench Military Press - 135x4, 185x8, 205x5, 225x1, 185x7

KB Side Press (sorta) - 24KGx7, 32KGx8, 40KGx3, 40KGx3

Band Lat raise - MM2x10, MM2x8, MM2x6, MM2x5

Formulator (flex) - 30x10, 40x16, 40x7, 30x7

(ext) - 30x6, 20x9, 20x5, 10x12

~25min brisk walk - 2 hills

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maidenfan

Sat 5/20/06 BW 284

Neck - rear (cable stack) - 40x20, 40x20, 40x20

front (plates) - 35x20, 35x20, 35x20

Grippers (throughout the shift at work) all attempts/hard squeezes - no full closes

MM inverted x 1

MM tns x 1

#4 inverted x 2

#4 braced x 2

RB330 braced x 3

pony clamp x 6

The grippers felt good today - I think my hands are slowly adjusting as they dont stay sore as long as they did. I'm going to continue the daily gripper training (four days at work only) and see how it turns out. The RB330 (regular) is new and a freakin beast - I can regularly get my #4 to 1/2" (braced) now and I can barely get the 330 to parallel (also braced). I'm going to throw it in the vice a bit and see how it turns out.

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maidenfan

05/21/06

Grippers at work (singles, hard squeezes, not full closes)

MM inverted x 1

MM braced x 1

330N inverted x 1

330N braced x 2 (got it to 1/8" or so)

#4 inverted x 1

#4 braced x 1

330 inverted x 1

330 braced x 1

Pony clamp x 7

The grippers felt really good today.

05/22/06 BW - 282lbs

Flat bench (start fm bottom, knees to chest) - Barx8, 135x8, 185x5, 225x5, 275x5, 315x3

Dips - Body x 8, Body+40kg x 7, B+32kg x 5, B+24kg x 6, B+16kg x 6, B x 8, B x 7

Ez Cable Pressdowns - 100x8, 100x8, 100x8

~25min brisk walk - 2 hills

Pretty short (but intense) workout today - the dips went really well. No grippers today as my hands are still feeling yesterdays workout.

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maidenfan

Tues 05/23/06 BW-280lbs

Grippers at work (attempts-full closes where noted)

MM inverted x 1

MM braced x 1 (full close)

330N inverted x 1

330N braced x 1 (full close - PR)

330N TNS x 1 (full close - big PR)

#4 inverted x 1

#4 braced x 1

330 inverted x 1

330 braced x 1

Pony clamp x 6

Extensors (IM band) x 3

Squats - Barx5, 135x8, 185x3, 225x1, 275x1

12lb bomb (FBBC Rules) - 55x1, 80x1, 100x1, 125x1 (right only)

~25 min brisk walk - 2 hills

Grippers at work rocked today. My new 330 and 330N were both very noisy as I closed them (spring seemed to bind as I closed them). I closed them both ten times in my vise then put a light coat of oil on the spring. Much smoother now - My first set braced I felt like I coulda repped it. So I tried a TNS set and touched the handles - big PR. The regular 330 is much smoother too.

The squat workout royally sucked - between being lazy and having some sorta pain in my right knee I pretty much bagged the whole thing and went for a walk with the dog.

With all this bomb lifting talk, I broke mine out and tried it for the first time. I dont have an 8 so the 12 will have to do - have no idea how my lifts stand with the rest of yours.

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maidenfan

Weds 5/24/06 BW-281lbs

Stand BB wrist curls (bar in fingertips/front of body) - Barx5, 95x10, 135x10, 185x5

Formulator ext - 30x8, 35x1, 25x8

Rack pull (wrist in full flex) - 225x3, 275x3, 275x2

Rack pull (wrist in full ext) - 95x2, 135x2, 185x2

2" V-Bar (Iron Mind loading pin) - 135x1, 180x1, 200x1 (right only)

Neck (harness attached to cable stack)

Rear - 50x10, 70x5, 40x20, 40x13

Sides - 10x10, 20x10, 30x10, 40x10

Front - 20x10, 30x15, 40x15, 50x10

The rack pulls (starting w/wrists flexed/extended) is a great finisher. You set a barbell on the pins and grasp the bar in the fingers. Roll the wrists as far forward as you can (full flex) then DL the bar, trying to keep the wrists flexed - seems to be a good way to work on flexibility also. As the weights get heavier the forearms really take a beating. In extion mode, you'll really feel it in the thumbs as the bar gets heavier. Try 'em, I think you'll like the exercise - I know I do.

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