Left Side Posted December 1, 2005 Share Posted December 1, 2005 What are you aiming for with abdominal work, definition or just core strength? Quote Link to comment Share on other sites More sharing options...
honk Posted December 1, 2005 Author Share Posted December 1, 2005 Both, I want do do feats like a pole-flag or a positive dragon flag. And I think it helps me with squating. Having a sixpack is kind an appreciated bonus. Quote Link to comment Share on other sites More sharing options...
priznr Posted December 3, 2005 Share Posted December 3, 2005 overhead squats kill the abs.. i mean you don't feel em burning while you are doing it usually, but next day they are sore for me.. try em! i do em light with a 20lbs. thickbar, still get sore from them.. peace Quote Link to comment Share on other sites More sharing options...
honk Posted December 3, 2005 Author Share Posted December 3, 2005 24/10/2005Overhead Squats 30kg x 5 30kg x 5 32,5kg x 3 32,5kg x 3 35kg x 2 40kg x 1 PR 42,5kg / ← Used to do them regurlary, to me overhead squats are more an upperback killer. I never got sore abs from doing them. Quote Link to comment Share on other sites More sharing options...
honk Posted December 3, 2005 Author Share Posted December 3, 2005 12/3/2005 One Arm Chins righty 30kg deload x 4 30kg deload x 4 25kg deload x 2 20kg deload x 1 17,5kg deload got upper arm a bit higher than parallel 10kg deload 4 negs lefty 30kg deload x 3 30kg deload x 3 25kg deload x 1 20kg deload got upper arm a bit higher than parallel 17,5kg deload got parallel 10kg deload 4 negs Pull Ups 7x 6x 5x Shrugs on Incline Bench holds at top position 31,5kg x 5 a side 31,5kg x 5 a side 29kg x 7 a side 29kg x 6 a side or 7? One Arm Press righty 19kg x 8 19kg x 7 19kg x 5 19kg x 5 lefty 19kg x 7 19kg x 5 19kg x 5 19kg x 4 Dips 8x 15kg x 4 15kg x 4 15kg x 4 15kg x 4 Shrug Dips 20kg x 10 25kg x 6 25kg x 7 I overslept today and missed Moser's RT comp. Training went well, I'll increase weight on one arm press. Quote Link to comment Share on other sites More sharing options...
honk Posted December 6, 2005 Author Share Posted December 6, 2005 12/6/2005 bending warmup: 3 6.5'' x 6mm yellow - 60d - 7'' x 7.6mm PR Frankyboy rated my 7.6mm nail somewhere between a G5 and a G8 of course with easier chrush down. Correct me if I'm wrong Fank. Quote Link to comment Share on other sites More sharing options...
honk Posted December 8, 2005 Author Share Posted December 8, 2005 I wanted to train legs today but I have a cold. Hopefully I'm well on saturday. Quote Link to comment Share on other sites More sharing options...
honk Posted December 10, 2005 Author Share Posted December 10, 2005 12/12/2005 Bending warmup: 3 6.5'' x 6mm workout: - Red 32° prekink / - Red 48° prekink / - 7'' x 7.6mm -a few 6.5'' x 6mm nails with DU Formulator curls 11kg x 11 13,5kg x 6 16kg x 1 16kg / ...damn I hit 17,25kg while fooling around with it with a buddy. 11kg x 9 11kg x 7 11kg x 6 rev. curls empty x 20 3,5kg x 13 4,75kg x 3 3,5kg x 8 3,5kg x 3 2,25kg x 6 Quote Link to comment Share on other sites More sharing options...
honk Posted December 10, 2005 Author Share Posted December 10, 2005 edit: I didn't bend the 7.6mm nail today. Quote Link to comment Share on other sites More sharing options...
Left Side Posted December 11, 2005 Share Posted December 11, 2005 You did however, bend some prekinked reds, you are closing fast my friend. Quote Link to comment Share on other sites More sharing options...
honk Posted December 11, 2005 Author Share Posted December 11, 2005 Nah, I didnt "/" means miss. Quote Link to comment Share on other sites More sharing options...
Left Side Posted December 15, 2005 Share Posted December 15, 2005 Ah, got it. Quote Link to comment Share on other sites More sharing options...
honk Posted December 17, 2005 Author Share Posted December 17, 2005 12/14/2005 Grippers righty #T 5x, 5x, 5x #1 5x, 8x, 8x strapholds with #1 2,5kg 3s 3,75kg 6s #T noset 10x, 5x lefty #T 5x, 5x, 5x #1 /, 5x, 5x strapholds with #1 2,5kg 1s 3,75kg / #T noset 5x, 2x Woodblob righty 11kg little hoover 10,5kg couldn't lock it out 10kg x 1 10kg x 1 lefty 11kg / 10,5kg / 10kg x 1 10kg x little hoover 2 Hand Pinch 3'' 45kg x 1 50kg / 45kg 6s 45kg 7s 45kg 8s Dynamic Thumbwork 5kg x 7 5kg x 7 5kg x 7 + a lot cheated reps One Arm Press 2.25'' dumbbell 21,5kg 4xL 3xR 21,5kg x 4 each arm 21,5kg x 3 each arm 21,5kg x 3 each arm Dumbbell Rowing 2.25'' dumbbell 19kg x 15 each arm 19kg x 15 each arm 19kg x 15 each arm Rev. Curls 2'' bar 9kg x 10 19kg x 4 21,5kg x 2 24kg / Shrugs on Incline Bench holds at top position, maybe 4s 31,5kg a side x 5 31,5kg a side x 5 31,5kg a side x 5 Dips 8x 15kg x 5 15kg x 5 15kg x 5 15kg x 5 15kg x 5 Crunches, Feet Straight And Pointed upwards At 45° 15x 15x 15x Quote Link to comment Share on other sites More sharing options...
honk Posted December 17, 2005 Author Share Posted December 17, 2005 12/17/2005 Grippers righty #T 5x, 5x ,5x RB 180N 5x PR double filed #1 2x PR RB 210N <1/16, 1/16 TNS #1 1x PR 1x lefty #T 5x, 5x ,5x RB 180N 4x PR double filed #1 so close RB 210N 1/5, 1/8 TNS #1 1/8, 1/16 35lbs Blob righty loads to bench: nearly, 1x , 1x, little hoover, 1x ,no lift, little hoover lefty couldn't lift it 6 holds Finger Extensions IM bands withe x 20 each hand green x 30 each hand yellow x 17 each hand blue x 12 each hand withe x 100 each hand Wow finally some progress with grippers. I'll do bending either today or tomorrow. Quote Link to comment Share on other sites More sharing options...
porky Posted December 17, 2005 Share Posted December 17, 2005 how tough is that red finger extension band? i just use a bunch of regular elastics when i do finger extensions Quote Link to comment Share on other sites More sharing options...
FrankyBoy Posted December 17, 2005 Share Posted December 17, 2005 Nice job on the #1, Christoph. Quote Link to comment Share on other sites More sharing options...
honk Posted December 17, 2005 Author Share Posted December 17, 2005 Thanks Frank! Well those IM bands are pretty weak, I'm just not good at them. The progession is nice though. I used regular rubber bands before and quite a few were stronger than a red band. Quote Link to comment Share on other sites More sharing options...
honk Posted December 18, 2005 Author Share Posted December 18, 2005 (edited) 12/18/2005 Squat 30kg x 6 40kg x 6 50kg x 6 67,5kg x 5 67,5kg x 4 67,5kg x 5 67,5kg x 5 67,5kg x 5 Deadlift 70kg x 5 100kg x 2 90kg x 3 90kg x 4 Stifflegged Deadlift 50kg x 9 60kg x 8 70kg x 7 70kg x 6 70kg x 6 70kg x 6 Side Bends With Pulley 8 plates x 9 each arm 10 plates x 6 each arm 10 plates x 8 each arm 12 plates x 5 each arm 12 plates x 6 each arm One plate might be 5lbs not sure though. Crunches Feet Straight at 45° 17x 15x 15x Janda Situps 10kg x 7 10kg x 6 10kg x 2 on declined board Widegrip Shrugs 20kg x 20 60kg x 8 60kg x 15 80kg x 8 80kg x 9 90kg x 6 90kg x 5 I added standing shrugs to supplement my bending, widegrip shrugs have a totally different feel, like them.My training partner showed me that he can do a front lateral with a 10kg plate. He pinched the plate and raised it until it was perpendular to the floor. So I tried platecurling a 10kg plate and succeeded. Wow big PR. After my workout I had a sauna, I'm a big fan of it. Edited December 18, 2005 by honk Quote Link to comment Share on other sites More sharing options...
porky Posted December 18, 2005 Share Posted December 18, 2005 nice workout honk. next time your in the sauna and someone else is in there say this "man its like a sauna in here" its from seinfeld when cosmo is in da sauna lol. Quote Link to comment Share on other sites More sharing options...
honk Posted December 18, 2005 Author Share Posted December 18, 2005 (edited) Thanks Porky, Seinfeld was the best. 18/12/2005 Bending warmup: 3x 6.5'' 6mm Nails 1 yellow then: 7'' 7.6mm Nail easier than last time failed on a 2nd 7.6mm nail broke a 6mm nail PR braced it though failed to break a 2nd 6mm nail Levering Levered around with some kind of wood sledge wit a thinn handle, a very light one don't know the weigth and don't have marks on the handle. I did frontlevers for higher reps (15, 12, 7 ,7) higher reps seem to work better with frontlevering for me.Then I did some slimstyle frontlevers.(6,6) I did backlevering for moderate reps (slegde too light for low reps) and I did static holds in the weaver stick position. I also did some sledge turning. I just noticed that I forgot to do chest crushes with grippers mmh tomorrow then or on next upperbody day. I think I'll stick with a thin handle for frontlevering a) because it feels better b) might have more carryover to bending cause the diameters of the handle I used and my leather padding are pretty identical. Edited December 18, 2005 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted December 22, 2005 Author Share Posted December 22, 2005 12/20/2005 Grippers righty #T 5x, 5x, 5x RB 180 N 5x RB 210 N / double filed #1 1x #2 choked to parallel 1/16'' #2 choked to 1/2'' <1/16'' TNS RB 180 N / picked my RB 210 N by mistake TNS RB 180 N 1/8'' lefty #T 5x, 5x, 5x RB 180 N 2x RB 210 N / double filed #1 / #2 choked to parallel / #2 choked to 1/2'' / TNS RB 180 N / picked my RB 210 N by mistake TNS RB 180 N / 4'' Block 4'' Block, 3rd from left 10kg 15s each hand 12,5kg 10s each hand 15kg 5s each hand 17,5kg 1xR 0xL 4'' Block As V-Bar 15kg x 1 each hand stopped here felt bad on my hand Formulator curls 10kg x 13 12,5kg x 8 15kg x 2 12,5kg x 7 10kg x 10 rev. curls empty x 20 2,5kg x 10 2,5kg x 6 1,25kg x 14 1,25kg x 11 1,25kg x 8 Finger Extensions IM bands withe x 20 each hand green x 30 each hand yellow x 20 each hand blue x 14 each hand withe x 100 each hand withe x 100 each hand Strange thing: My wrist curling is stronger with a formular than with a barbell but my rev. wristcurling is weaker. Normally, I wristcurl 3 times the weight I use on rev. wristcurls. With my formular I curls 4-5 times more than I'm rev. curling. Who cares it's a great tool. A littel tip: chalk the back of ur hand when doing wriscurls with a fomular it's more comfortable this way, cause the thing doesn't slip around. Quote Link to comment Share on other sites More sharing options...
honk Posted December 22, 2005 Author Share Posted December 22, 2005 (edited) 21/12/2005 Press 42,5kg x 5 42,5kg x 4 42,5kg x 4 42,5kg x 3 42,5kg x 3 Dips 8x 17,5kg x 3 17,5kg x 3 17,5kg x 4 17,5kg x 4 17,5kg x 3 Dumbbell Rowing 29kg x 5 each arm 29kg x 6 each arm 29kg x 5 each arm Negative Chins 30kg x 1 35kg x 1 40kg x 1 45kg x 1 50kg x 1 It was late so I sikpped shrugs on incline bench. Does anyone know a dipping belt that is comfortable? I'm doing dips and chins with my powerlifting belt and if you go over 40kg it really gets uncomfortabel, I have a brick-like belt. My biceps are so sore now, trust me negative chins save you the curls. Edited December 22, 2005 by honk Quote Link to comment Share on other sites More sharing options...
unseenbeat Posted December 22, 2005 Share Posted December 22, 2005 Damn good negative chins Honk, keep it up. Ironmind Dip belt is supposed to be alright, I'd assume it was comfy, but don't kno for sure. Quote Link to comment Share on other sites More sharing options...
honk Posted December 23, 2005 Author Share Posted December 23, 2005 Thanks Tim! I will take a look at that belt, I was thinking about getting a military harness for dips and chins, was in a army store today but they only had the belt without it's shoulder straps... damn. Quote Link to comment Share on other sites More sharing options...
honk Posted December 23, 2005 Author Share Posted December 23, 2005 (edited) 12/23/2005 Grippers righty #T 5x, 5x, 5x RB 180 N 7x RB 210 N 1x PR #2 <1/4'' TNS RB 180 N 1x PR? this gripper has seasoned down alot barely harder than my #1 now TNS #1 1x lefty #T 5x, 5x, 5x RB 180 N 3x RB 210 N <1/8'' #2 parallel TNS RB 180 N 1/16'' TNS #1 1/16'' 35lbs Blob righty 5 deadlifts + one little hoover I did my first controlled deadlift of this thing today. PR lefty tried to lift it were able to drag it. 5 holds Finger Extensions IM Bands withe x 20 each hand green x 40 each hand yellow x 30 each hand blue x 15 each hand withe x 100 each hand Squats 30kg x 5 40kg x 5 50kg x 10 55kg x 10 60kg x 10 Deadlift only 10kg plates on the bar to get more ROM 70kg x 10 70kg x 10 70kg x 10 straight legged DL 50kg x 10 50kg x 10 50kg x 10 Widegrip Shrugs 4 count holds at top 60kg x 9 60kg x 7 60kg x 6 Didn't train abs because they're sore. I guess carrying a heavily loaded belt is a special abs exercise. Had a sauna after training. Strange things going on with my small blob: I can hold it for 5 seconds lefty but can't lift it. Edited December 23, 2005 by honk Quote Link to comment Share on other sites More sharing options...
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