bencrush Posted March 27, 2007 Share Posted March 27, 2007 Very nice bending DU! And Reverse. Watched the DU video and was curious how long that Challenge Bar is? It looked shorter than 6". Looks like you'll get it soon. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted March 28, 2007 Author Share Posted March 28, 2007 Ben the 300k bar is around 5.5". Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted March 28, 2007 Author Share Posted March 28, 2007 Yesterday my first short gym workout using a 2 days split. However, my left shoulder is still hurting so I didn't do alot of benching (only 1 set of DE-work) and no shoulder work at all. I injured the shoulder when trying to DU the 300k challenge bar with a cold upper body -> stupid. Nothing big, but still needs to take care of. So a lot of hot hard showers on it and deep tissue massage using some oils. HEAT HEAT and more HEAT. Hopefully I can do a regular workout on friday. If not I prolly skip the friday gym session. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted March 29, 2007 Author Share Posted March 29, 2007 03/28/2007 Gym Squat: 2@10x50kg, very very careful start, adductors still ok. DL 2@10x120kg Gripper: L: 9x#2 R: 29x#2 was a harder #2 from a friend of mine. Lat PD 2@10x85kg Machine Rowing 2@10x70kg +Biceps and abs. No grip work (beyond the grippers)even though actually scheduled for today, need to think where to place my grip workouts with that new gym plan. Today legs and back are sore, cool. Quote Link to comment Share on other sites More sharing options...
Damien Posted March 30, 2007 Share Posted March 30, 2007 Happy (very very belated) birthday. Nice workouts, too, hope that shoulder gets better! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted April 1, 2007 Author Share Posted April 1, 2007 Shoulder is ok again. The massive rehab work the last 3 days have paid off (Deep tissue massage, heat packs and showers). Did some benching in the gym on friday but it didn't went ok since Heike grabbed the bar at the 125kg single, argghh. So I had to do the lift again and afterwards I was shot. But I closed my narrow Elite twice during the bench workout. Afterwards some DB incline bench work. Yesterday some back work at home: BB Rows and chin-ups. Tried to lever again the big 8kg sledge and I'm really close to it. Soon. Btw. My legs are still sore, wow. Workout was on wednesday. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted April 1, 2007 Author Share Posted April 1, 2007 (edited) 04/01/2007 Thick Bar and Hand Stands A.A. Dls 5x72.5kg 3x112.5kg 2x132.5kg 1x142.5kg 1x147.5kg 1x147.5kg Hand Stands, wall supported Haha, needed 3 attempts to finally get contact to the wall. Some singles up to 60s which was hard, arms started to shake and it turned into cardio the last 15s. While standing I played a bit with my wrists to get off the wall and stand supportless for several secs. Not a bad start. Last time I walked on my hands, and I think I might still do it, was 4 years and 20kgs ago. Thanks to Max who brought that idea up. Now my shoulders, back and wrists are feeling great. Edited April 1, 2007 by FrankyBoy Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted April 2, 2007 Author Share Posted April 2, 2007 04/02/2007 Wrist & vbar Lever to head 5x3kg bh 3x4kg bh 2x5kg bh 1x6kg bh 1x7.25kg bh (PR lefty) 1x9.37kg righty (PR video) 2x0x7.5kg lefty, 1. was a clear miss and skull breaker, ouch now head ache 2. was much better but couldn't bring it up Left: 5kg x 5,4 Right: 6kg x 7,11 (PR: video) vbar 1x60 1x80 1x100 0x120L 1x120R 1x122L 0x135R 0x132R 1x125L 0-1x130R 0x131kg R 0x131kg R No great lifts here but it felt somehow good to do the vbar after the lever session. Quote Link to comment Share on other sites More sharing options...
DuTCH Posted April 2, 2007 Share Posted April 2, 2007 Must be the warmed up wrists. Same with me, i like to do the reverse bending after v-bar. Quote Link to comment Share on other sites More sharing options...
the swiss Posted April 3, 2007 Share Posted April 3, 2007 awesome levering Franky !! Quote Link to comment Share on other sites More sharing options...
Damien Posted April 3, 2007 Share Posted April 3, 2007 Aaah, handstands... I like that. For me, they are great for shoulder and triceps work, when you're getting beter, try one-arm handstands against a wall, they are fun, too. Feel like lockout-work. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted April 3, 2007 Author Share Posted April 3, 2007 Great idea Max. I definately will get back into the handstand workouts. Tried my first walk today, hahahaha. Well 2m and that was it and I even had to stop on that short track. Problem is the assymetry of the arms. Have to work on that. Today gym Bench DE work 2@6x80kg Squat 60kg x12,12 db incline bench 32.5kg x 7,6 bb shoulder press 60kg x 6,3 pfffff rev. Butterfly 50kg x 5,9 Quote Link to comment Share on other sites More sharing options...
burkhardmacht Posted April 3, 2007 Share Posted April 3, 2007 Tried my first walk today, hahahaha.Well 2m and that was it and I even had to stop on that short track. Fast 40 und immer noch kein Stückchen weise! Hahaha! Nee, Respekt, dass Du sowas versuchst - auf sowas würde ich nie kommen! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted April 4, 2007 Author Share Posted April 4, 2007 Danke fön Burki. Noon session: 2-hand Pinch on the euro setup Got a significant PR on it: 92.5 kg (exactly) or ~204#. Still shot Session went as follows: 5x32.5kg 5x52.5kg 3x62.5kg 1x72.5kg 1x82.5kg promising easy so I added another 10kg. 1x92.5kg PR and both thumbs peeled which actually is a good sign since normally only my stronger right thumb looses skin. 0x93.5kg ouch gloves on and 3x62.5kg NICE!! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted April 4, 2007 Author Share Posted April 4, 2007 Gym Training I like my new split. Basically its a 2-days split on flexors and extensors. Today it was the flexors days. DL 130kg x 12,10 (Uhhh, cardio again.) Lat wide 10x75kg 90kg x 10,8 Lat narrow 10x75kg 8x80kg BB Curls 40kg x 8x8 Wrist Curls 30kg x5,6 L 32.5kg x 7,7 R Shrugs 5x70kg 10x100kg 10x110kg Plate Curls on the Scott Bench 10kg x 10,7 bh also: leg curls and biceps concentration curls. Quote Link to comment Share on other sites More sharing options...
honk Posted April 12, 2007 Share Posted April 12, 2007 What's up Franky? Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted April 13, 2007 Author Share Posted April 13, 2007 Thanks for asking honk. Hurt my left (!) adductor or sartorius = no DLs nor squats anymore currently which makes my start at the MGC a bit questionable though I can still DL if I use the legs as less as possible but thats pretty dangerous for my back so I won't do those. Focussing ony gym work lately. Started to do chin-ups as a regular workout, which is pretty cool. Yesterday I PRed in grippers: Doubled my narrow Elite righty. To at least maintain my thick bar strength I'm doing now shrugs with the Axle. Did sets of 3 with 132.5kg which also starts to be challenging for the hands. I'm doing now plate curls pretty regularily with the expectation to bring up my 2-hand pinch even further. Quote Link to comment Share on other sites More sharing options...
honk Posted April 13, 2007 Share Posted April 13, 2007 Hurt my left (!) adductor or sartorius = no DLs nor squats anymore currently which makes my start at the MGC a bit questionable though I can still DL if I use the legs as less as possible but thats pretty dangerous for my back so I won't do those. Man, I thought you were using that style already. I hope you heal up soon, Franky. Quote Link to comment Share on other sites More sharing options...
DuTCH Posted April 13, 2007 Share Posted April 13, 2007 Hope you heal a bit Frank, you are defending your title here!! Quote Link to comment Share on other sites More sharing options...
Florian Kellersmann Posted April 13, 2007 Share Posted April 13, 2007 I wish you a quick recovery, bro. The MGC wouldn't be the same this year without you! With your recently personal bests in grippers and pinch you will be a tough competitor! Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted April 14, 2007 Author Share Posted April 14, 2007 Thanks guys. Yesterday some tests in the gym. The good news: I can do leg curls and leg extensions as well as calf work without pain, thats great. Weights are a bit down still have to make my way back. e.g. Bench: 110kg x 6,4 Today at home I did some chin-ups: 93 in 8 sets. Goal was 100. Best set was 15, worst 10. Left groins area feels pretty good today, not as much pain as the last days. Doing several stretching sessions each day. Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted April 14, 2007 Author Share Posted April 14, 2007 Evening session: EZ Curls: 52.5kg x 3,5 (biceps pretty tired now). chin-ups BW+10kg : 7 BW+15kg : 4 conc. Curls. 20kg L: 7,5 R: 10,6 DEAD. Quote Link to comment Share on other sites More sharing options...
DuTCH Posted April 17, 2007 Share Posted April 17, 2007 How is your training Frankyboy? Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted April 18, 2007 Author Share Posted April 18, 2007 Not much grip lately Theo due to not being able to DL currently, lost a bit my motivation. Total focus is gym work right now. However I'm trying to rehab the damaged area as fast as possible. Started even using those funny adductor machines we love to see women sitting in. Quote Link to comment Share on other sites More sharing options...
Florian Kellersmann Posted April 27, 2007 Share Posted April 27, 2007 What's up? Secret training for the MGC? Or still in the rehab phase? Quote Link to comment Share on other sites More sharing options...
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