My Training Log

[kelby]

on mondays i workout with weights. i start with squats 135 ten reps, 225 ten reps, 300 ten reps, 380 eight reps, 400 5reps. next is bench 135 ten reps, 225 ten reps, 315 six reps, 380 two reps, then strict barbell curls, 45 pounds ten reps, 100 pound ten reps, 135 ten reps, 175 four reps, 195 two reps. the skull crushers. 135 ten reps, 175 eight reps, 225 five reps. upright rows 195 for threes sets of five. than is all i do, i don't go to failure, stop one or two reps short of failure. i don't believe in training to failure. it has worked will for me.

during the rest of the week i do lots of pullups, pushups, bodyweight squats, and handstand pushups. man my arm and whole body feels like it is always pumped and big. again i don't go to failure on the bodyweight exercises either, just increase reps slowly. (but for some reason the reps go up fast) i am five feet five inches tall and weigh about 190 with seventeen inch arms.

my grip work out consists of grip machine go up to a 110 pounds. (this grip machine i made on my own it is not smooth but hard to do) four sets

then i do number one gripper four sets of ten reps. ( i do grippers after the machine becase i am already tired and 1's are easy for me, except for next day after training i can't close them my hands are stil to tired)

then plate curls four set of eight. very strict fashion and slow reps. all the way down and all the way up. about three to four seconds up and down. none of this fast sloppy reps.

then wrist rolling with fifteen pounds on the end. but i use a steel bar three inches in diameter, so make it hard to do wrist rollers with. the thumbe gets an awesome workout.

then do two sets of tossing a 25 pound plate in the air and catching it. i use one hand and take turns. i don't use two hands and throw it up. i train grip twice to three times a week

there you have it my whole workout. try it you just might benefit from it. i just started my grip training month and a half ago. so i am very new to this game.