StalwartSentinel Posted August 13, 2005 Author Share Posted August 13, 2005 30 JUL 05 Chest day today. Flat Barbell Bench Press 5 sets of 6 reps @ 280 pounds 1 sets of 6 reps @ 270 pounds **free weight, no spotter, 2 minute rest in between each set** Wide Grip Dips 6 sets of 6 reps @ bodyweight + 10 pounds Flat Dumbell Flys 6 sets of 6 reps @ 75 pounds each Cardio Walk 2.5 km Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 13, 2005 Author Share Posted August 13, 2005 01 AUG 05 Back day today. Seated Cable Rows (Medium Overhand Grip) 1 sets of 6 reps @ 300 pounds - felt a bit light. 6 sets of 6 reps @ 310 pounds. One Arm Dumbell Rows 6 sets of 6 reps @ 155 pounds. Barbell Wrist Curls 6 sets of 6 reps @ 170 pounds. Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 13, 2005 Author Share Posted August 13, 2005 04 AUG 05 Gripping day today. COC #3 6 sets of 6 reps @ fully open to 0.25 inch to close. **On the 2nd, 3rd and 4th set, I had it down to 0.125 inch to close, for the first rep of each set.** Ivanko Super Gripper 6 sets of negatives @ 11/12 (265-270 pounds) fully closed, out to 0.25 inch and hold for 10 seconds. 2" Pony Clamp #3202 6 sets of 6 reps @ fully open to 1 inch to close. **Between thumb pad and index finger knuckle.** 12 Pound Sledge 6 sets of 6 reps - raise to the front @ 24 inches. Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 13, 2005 Author Share Posted August 13, 2005 06 AUG 05 Biceps day today. Standing Alternate Dumbell Curl 6 sets of 6 reps @75 pounds One Arm Cable Concentration Curl 6 sets of 6 reps @70 pounds Cardio Walk 2.5 km Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 13, 2005 Author Share Posted August 13, 2005 08 AUG 05 Triceps day today. Close Grip Bench Press (Free Weight Straight Barbell) 4 sets of 6 reps @ 250 pounds. 2 sets of 6 reps @ 240 pounds. Lying French Press (Free Weight EZ-Curl Bar) 6 sets of 6 reps @ 150 pounds. Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 13, 2005 Author Share Posted August 13, 2005 10 AUG 05 Back day today. Seated Cable Rows (Medium Overhand Grip) 6 sets of 6 reps @ 320 pounds. One Arm Dumbell Rows 6 sets of 6 reps @ 155 pounds. Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 13, 2005 Author Share Posted August 13, 2005 11 AUG 05 Gripping day today. COC #3 15 sets of 1 rep @ fully open to 1/8 inch to close and hold for 3 count. COC #3 3 sets of 15 reps @ fully open to parallel. *Both exercises done for left hand and right. My hands hurt now... Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 14, 2005 Author Share Posted August 14, 2005 13 AUG 05 Abs day today. Sidebends 50 reps x 2 sets (hands on top of head) Twist-Punch 50 reps x 2 sets Sit-ups 25 reps x 2 sets Leg Raises 25 reps x 2 sets *All exercises were performed continuous (50, 50, 25, 25. 50, 50, 25, 25). Cardio Walk 2.5 km Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 14, 2005 Author Share Posted August 14, 2005 14 AUG 05 Chest day today. 3RM - Flat Barbell Bench Press 1 sets of 3 reps @ 280 pounds. 1 sets of 3 reps @ 290 pounds. 1 sets of 3 reps @ 300 pounds. 3 sets of 3 reps @ 310 pounds. 2 sets of 3 reps @ 300 pounds. 2 sets of 3 reps @ 290 pounds. 2 sets of 3 reps @ 280 pounds. **Free weight, no spotter, 1 minute rest in between each set. Wide Grip Dips 6 sets of 6 reps @ bodyweight + 25 pounds. Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 16, 2005 Author Share Posted August 16, 2005 15 AUG 05 Gripping day today. Ivanko Super Gripper 6 sets of 6 reps @ 8/12 (303 pounds) fully open to fully closed. COC #3 10 sets of 1 reps @ fully open to 0.125 inch to close. **Bounce forced negatives for a 6 count on each.** 12 Pound Sledge 6 sets of 6 reps - raise to the front @ 24 inches. 2" Pony Clamp #3202 6 sets of 6 reps @ fully open to 1 inch to close. **Between thumb pad and index finger knuckle.** Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 16, 2005 Author Share Posted August 16, 2005 04 AUG 05Gripping day today. COC #3 6 sets of 6 reps @ fully open to 0.25 inch to close. **On the 2nd, 3rd and 4th set, I had it down to 0.125 inch to close, for the first rep of each set.** Ivanko Super Gripper 6 sets of negatives @ 11/12 (265-270 pounds) fully closed, out to 0.25 inch and hold for 10 seconds. 2" Pony Clamp #3202 6 sets of 6 reps @ fully open to 1 inch to close. **Between thumb pad and index finger knuckle.** 12 Pound Sledge 6 sets of 6 reps - raise to the front @ 24 inches. ← That should have said 365-370. Quote Link to comment Share on other sites More sharing options...
pdoire Posted August 16, 2005 Share Posted August 16, 2005 Nice 3 Negs SS!! Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 16, 2005 Author Share Posted August 16, 2005 Nice 3 Negs SS!! ← Thanks, Paul. They really hurt! I wanted to quit at 6 sets but I slugged it out. Bouncing is what I call it when I crush the gripper as far as I can with one hand and hold it there. Then I take the heel of my empty hand and press my gripper hand knuckles into it until the gripper is closed and fight it on the way out to between 1/8" and 1/4". That is one "bounce" forced negative. Quote Link to comment Share on other sites More sharing options...
BigT Posted August 16, 2005 Share Posted August 16, 2005 Nice 3 Negs SS!! ← Thanks, Paul. They really hurt! I wanted to quit at 6 sets but I slugged it out. Bouncing is what I call it when I crush the gripper as far as I can with one hand and hold it there. Then I take the heel of my empty hand and press my gripper hand knuckles into it until the gripper is closed and fight it on the way out to between 1/8" and 1/4". That is one "bounce" forced negative. ← Hit those negs hard, the strength will come soon enough buddy Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 17, 2005 Author Share Posted August 17, 2005 Nice 3 Negs SS!! ← Thanks, Paul. They really hurt! I wanted to quit at 6 sets but I slugged it out. Bouncing is what I call it when I crush the gripper as far as I can with one hand and hold it there. Then I take the heel of my empty hand and press my gripper hand knuckles into it until the gripper is closed and fight it on the way out to between 1/8" and 1/4". That is one "bounce" forced negative. ← Hit those negs hard, the strength will come soon enough buddy ← Thanks, BigT! Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 20, 2005 Author Share Posted August 20, 2005 20 AUG 05 Back day today HAMMER STRENGTH Wide Lat Pull Down 1 sets of 6 reps @ 382 pounds. Too Light! 4 sets of 6 reps @ 412 pounds. 2 sets of 6 reps @ 402 pounds. HAMMER STRENGTH Seated Rows 6 sets of 6 reps @ 352 pounds. Rear Deltoid Raises 6 sets of 6 reps @ 60 pounds. Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 24, 2005 Author Share Posted August 24, 2005 23 AUG 05 Biceps/Grip day today. Standing Alternate Dumbell Curl 6 sets of 6 reps @75 pounds One Arm Cable Concentration Curl 6 sets of 6 reps @70 pounds COC #3 10 sets of 1 reps @ fully open to 0.125 inch to close. Quote Link to comment Share on other sites More sharing options...
honk Posted August 24, 2005 Share Posted August 24, 2005 You pull a lot on this Hammerstrength machine but wouldn't weighted chins be more functional? Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 26, 2005 Author Share Posted August 26, 2005 You pull a lot on this Hammerstrength machine but wouldn't weighted chins be more functional? ← I use the machines, mostly due to time constraint. I can still get another 45 or two on the machine, so I'll still use it. I don't like to fuss with the set-up and take-down of weighted chins. Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 26, 2005 Author Share Posted August 26, 2005 25 AUG 05 Chest day today. Flat Barbell Bench Press 4 sets of 6 reps @ 280 pounds 2 sets of 6 reps @ 270 pounds **Free weight, no spotter, 2 minute rest in between each set. Only got 4 sets on the 280 and I usually get 5.** Narrow Grip Dips 6 sets of 6 reps @ bodyweight + 25 pounds Flat Dumbell Flys 6 sets of 6 reps @ 75 pounds each hand Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 27, 2005 Author Share Posted August 27, 2005 26 AUG 05 Gripping day today. Ivanko Super Gripper 6 sets of 6 reps @ 8/12 (303 pounds) fully open to fully closed. COC #3 10 sets of 1 reps @ fully open to 0.125 inch to close. **Bounce forced negatives for a 3 count on each.** 12 Pound Sledge 6 sets of 6 reps - raise to the front @ 24 inches. 2" Pony Clamp #3202 6 sets of 6 reps @ fully open to 1 inch to close. **Between thumb pad and index/middle finger knuckles.** I did this workout out in the woods, sitting at a campfire. We went to the campsite that my in-laws were staying at. I figured I'd just bring all of my grippers in a bag! It was a good workout, but I found that the change in altitude (higher than normal) made my hands and forearms feel thicker and more pumped than usual. Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 28, 2005 Author Share Posted August 28, 2005 27 AUG 05 Cardio day today. Cardio Walk 2.5 km Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 31, 2005 Author Share Posted August 31, 2005 30 AUG 05 Back day today. Seated Cable Rows (Medium Overhand Grip) 1 sets of 6 reps @ 320 pounds – too light. 6 sets of 6 reps @ 330 pounds - good weight. Front Lat Pulldowns (Wide Underhand Grip) 4 sets of 6 reps @ 270 pounds. 2 sets of 6 reps @ 260 pounds. Head Harness (Front Neck Raises) 1 sets of 10 reps @ 25 pounds – too light. 1 sets of 10 reps @ 35 pounds – too light. 4 sets of 6 reps @ 45 pounds – good weight. COC #3 10 sets of 1 reps @ 3/8 inch choke to fully closed and grind the F**K out of the handles! Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted September 2, 2005 Author Share Posted September 2, 2005 02 SEP 05 Chest day today. Flat Barbell Bench Press 4 sets of 6 reps @ 280 pounds 2 sets of 6 reps @ 270 pounds **free weight, no spotter, 2 minute rest in between each set** Wide Grip Dips 6 sets of 6 reps @ bodyweight + 25 pounds Lying French Press (Dumbell, Cross Chest) 6 sets of 6 reps @ 65 pounds Quote Link to comment Share on other sites More sharing options...
pdoire Posted September 3, 2005 Share Posted September 3, 2005 02 SEP 05Chest day today. Flat Barbell Bench Press 4 sets of 6 reps @ 280 pounds 2 sets of 6 reps @ 270 pounds **free weight, no spotter, 2 minute rest in between each set** Wide Grip Dips 6 sets of 6 reps @ bodyweight + 25 pounds Lying French Press (Dumbell, Cross Chest) 6 sets of 6 reps @ 65 pounds ← I love reading your well rounded and thought out exercises. Keep it up Mat!!! Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.