StalwartSentinel Posted December 4, 2005 Author Share Posted December 4, 2005 03 DEC 05 Gripping day today. Ivanko Super Gripper 6 sets of 6 reps @ 8/12 (303 pounds) fully open to fully closed. **Rest was 2 minutes between sets.** COC #3 10 sets of 1 reps @ MMS to fully closed. **Lately I've been having trouble with anything but MMS. Rest was 1.25 minutes between sets.** 12 Pound Sledge 1 sets of 6 reps - raise to the front @ 26 inches. **Too light.** 5 sets of 6 reps - raise to the front @ 27 inches. 6 sets of 6 reps - raise to the rear @ 29 inches (end of handle). **Maybe I was born to sledge, not crush. Performed superset of: 6 left and 6 right, to the front. Then 6 left and 6 right, to the rear. Rest was 2 minutes between sets.** 2" Pony Clamp #3202 6 sets of 6 reps @ fully open to 1/2 inch to close. **Between thumb pad and index/middle finger knuckles. Rest was 2 minutes between sets.** Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted December 6, 2005 Author Share Posted December 6, 2005 05 DEC 05 Biceps day today. Standing Alternate Dumbell Curl 6 sets of 6 reps @ 75 pounds. **Right forearm feeling better. Rest was 2 minutes between sets.** One Arm Cable Concentration Curl 6 sets of 6 reps @ 80 pounds. **Rest was 2 minutes between sets.** Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted December 9, 2005 Author Share Posted December 9, 2005 08 DEC 05 Chest day today. Flat Barbell Bench Press 1 sets of 3 reps @ 295 pounds. 1 sets of 3 reps @ 305 pounds. 3 sets of 3 reps @ 315 pounds. 2 sets of 3 reps @ 305 pounds. 2 sets of 3 reps @ 295 pounds. **Free weight, no spotter, 1.5 minute rest in between each set.** Flat Barbell Bench Press Lockouts 6 sets of 6 reps @ 330 pounds. **Elbows at 90* to full lockout. Free weight, no spotter, 2 minute rest in between each set.** Front Deltoid Barbell Raise 6 sets of 6 reps @ 120. **Rest was 2 minutes between sets.** Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted December 11, 2005 Author Share Posted December 11, 2005 10 DEC 05 Triceps day today. Lying French Press (Free Weight EZ-Curl Bar) 1 sets of 6 reps @ 65 pounds. 1 sets of 6 reps @ 115 pounds. 1 sets of 6 reps @ 135 pounds. 6 sets of 6 reps @ 150 pounds. **Rest was 2 minutes between sets.** Lying French Press (Dumbell Cross Chest) 6 sets of 6 reps @ 65 pounds. **Rest was 2 minutes between sets.** Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted December 13, 2005 Author Share Posted December 13, 2005 12 DEC 05 Gripping day today. Ivanko Super Gripper 6 sets of 6 reps @ 8/12 (303 pounds) fully open to fully closed. **Getting better at these again. Will go up a notch to 323 pounds next week. Rest was 2.5 minutes between sets.** COC #3 10 sets of 1 reps @ VLS to fully closed. **BFN for a 3 count. Hold shut on 3rd. Rest was 1.25 minutes between sets.** 12 Pound Sledge 6 sets of 6 reps - raise to the front @ 27 inches. 2 sets of 3 reps - front table drop negatives @ 27 inches. **Rest was 2.5 minutes between sets.** 2" Pony Clamp #3202 6 sets of 6 reps @ fully open to 1 inch to close. **Between thumb pad and middle/ring finger knuckles. Felt pretty good here. Rest was 2.5 minutes between sets.** Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted December 19, 2005 Author Share Posted December 19, 2005 18 DEC 05 Gripping day today. Ivanko Super Gripper 2 sets of 6 reps @ 8/12 (303 pounds) fully open to fully closed. 4 sets of 6 reps @ 9/12 (323 pounds) fully open to fully closed. **Rest was 2.5 minutes between sets.** COC #3 6 sets of 1 reps @ VLS to fully closed. **BFN for a 3 count. Hold shut on 3rd. Rest was 1.25 minutes between sets.** BBSE 6 sets of 1 rep @ 1/2 inch choke to 1/32 inch from fully closed. **Held at 1/32 inch and BFN (Bounce Forced Negatives) for a 3 count on each one. Rest was 1.25 minutes between sets.** 2" Pony Clamp #3202 6 sets of 6 reps @ fully open to 1 inch to close. **Between thumb pad and middle/ring finger knuckles. Rest was 2.5 minutes between sets.** Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted December 21, 2005 Author Share Posted December 21, 2005 20 DEC 05 Chest day today. Flat Barbell Bench Press 5 sets of 5 reps @ 290 pounds. **Free weight, no spotter, 2.5 minute rest in between each set.** Narrow Grip Dips 5 sets of 5 reps @ bodyweight + 25 pounds. **2.5 minute rest in between each set.** Front Deltoid Barbell Raise 5 sets of 5 reps @ 130. **Rest was 2 minutes between sets.** Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted December 23, 2005 Author Share Posted December 23, 2005 23 DEC 05 Biceps day today. Standing Alternate Dumbell Curl 6 sets of 6 reps @ 75 pounds. **Rest was 2.5 minutes between sets.** One Arm Cable Concentration Curl 6 sets of 6 reps @ 80 pounds. **Rest was 2.5 minutes between sets.** BBSE 10 sets of 1 rep @ 1/2 inch choke to fully closed. **After close… BFN (Bounce Forced Negatives) for a 3 count on each one. Rest was 1.25 minutes between sets.** After all of this, I took the BBSE out of the choker and did some MM sets on it, my #4 and my #3 in rotation. I got the BBSE down to 1/4 inch, the #4 down to 1/2 inch and closed the #3 like it was a toy! I did about 4 rotations of this. Very good times! Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted December 25, 2005 Author Share Posted December 25, 2005 24 DEC 05 Back day today. Front Lat Pulldowns (Wide Underhand Grip) 6 sets of 6 reps @ 280 pounds. **Rest was 2.5 minutes between sets.** Seated Cable Rows (Medium Overhand Grip) 6 sets of 6 reps @ 350 pounds. **Yeeowsers! Rest was 2.5 minutes between sets.** Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted December 27, 2005 Author Share Posted December 27, 2005 25 DEC 05 Cardio day today. Cardio Walk 4 km. Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted December 27, 2005 Author Share Posted December 27, 2005 26 DEC 05 Gripping day today. COC #3 7 sets of 6 reps @ MMS to fully closed. **Rest was 2.5 minutes between sets.** BBSE 6 sets of 3 reps @ MMS to 1/4 inch from fully closed. **Held at 1/4 inch and forced each rep shut. Rest was 2.5 minutes between sets.** COC #4 6 sets of 1 reps @ MMS to 1/2 inch from fully closed. **Held at 1/2 inch and BFN (Bounce Forced Negatives) for a 3 count on each one. Rest was 1.5 minutes between sets.** 5-10's Taped 6 sets of 12 reps @ 2-1 negatives. **2-1 negatives are: up with 2 hands and resist the drop with alternating, left and right hand. So 12 reps is actually 12 times up and 6 times down in each hand. Rest was 2.5 minutes between sets.** Quote Link to comment Share on other sites More sharing options...
Muscle Turtle Posted December 27, 2005 Share Posted December 27, 2005 you are INSANE my freind. What helps your gripper strength out the most? Your log is truly phenomonal... Im also loving the fact that you are canadian, uh oh, PUT US ON THE GRIP MAP!!! Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted December 27, 2005 Author Share Posted December 27, 2005 you are INSANE my freind. What helps your gripper strength out the most? Your log is truly phenomonal... Im also loving the fact that you are canadian, uh oh, PUT US ON THE GRIP MAP!!! ← Thanks, Muscle Turtle! I would say the type of exercise that works the best to get me to the next level is: forced negatives on heavy grippers. It's also important to do inverted closes or use an ISG (pivot down), to round out your hand strength. I also love sledge levering to the front and rear. Quote Link to comment Share on other sites More sharing options...
BigT Posted December 27, 2005 Share Posted December 27, 2005 26 DEC 05Gripping day today. COC #3 7 sets of 6 reps @ MMS to fully closed. **Rest was 2.5 minutes between sets.** BBSE 6 sets of 3 reps @ MMS to 1/4 inch from fully closed. **Held at 1/4 inch and forced each rep shut. Rest was 2.5 minutes between sets.** COC #4 6 sets of 1 reps @ MMS to 1/2 inch from fully closed. **Held at 1/2 inch and BFN (Bounce Forced Negatives) for a 3 count on each one. Rest was 1.5 minutes between sets.** 5-10's Taped 6 sets of 12 reps @ 2-1 negatives. **2-1 negatives are: up with 2 hands and resist the drop with alternating, left and right hand. So 12 reps is actually 12 times up and 6 times down in each hand. Rest was 2.5 minutes between sets.** ← great job buddy, your progress is off the scale now Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted December 30, 2005 Author Share Posted December 30, 2005 Thanks, BigT! 28 DEC 05 Abs day today. Sidebends 50 reps x 2 sets (hands on shoulders) 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). Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted December 30, 2005 Author Share Posted December 30, 2005 29 DEC 05 Biceps/Gripping day today. Standing Alternate Dumbell Curl 2 sets of 6 reps @ 75 pounds. 4 sets of 6 reps @ 80 pounds. **Rest was 2.5 minutes between sets.** One Arm Cable Concentration Curl 6 sets of 6 reps @ 80 pounds. **Felt easy! Rest was 2.5 minutes between sets.** COC #3 3 sets of 3 reps @ MMS to fully closed. **Rest was 1.5 minutes between sets.** BBSE 3 sets of 3 reps @ MMS to 1/4 inch from fully closed. **Held at 1/4 inch and forced each rep shut. Rest was 2.5 minutes between sets.** 2 days of severe flu (27th-28th) has only made me STRONGER! Gaaarrrrr Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted December 31, 2005 Author Share Posted December 31, 2005 31 DEC 05 Chest day today. Flat Barbell Bench Press 5 sets of 5 reps @ 290 pounds. **Free weight, no spotter, 2.5 minute rest in between each set.** Flat Barbell Bench Press Lockouts 5 sets of 5 reps @ 330 pounds. **Elbows at 90* to full lockout. Free weight, no spotter, 2.5 minute rest in between each set.** Flat Dumbell Flys 6 sets of 6 reps @ 80 pounds each hand. **2.5 minute rest in between each set.** Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted January 3, 2006 Author Share Posted January 3, 2006 02 JAN 06 Gripping day today. COC #3 7 sets of 6 reps @ MMS to fully closed. **Rest was 2.5 minutes between sets.** BBSE 6 sets of 3 reps @ MMS to 1/4 inch from fully closed. **Held at 1/4 inch and forced each rep shut. Rest was 2.5 minutes between sets.** COC #3 6 sets of 1 reps @ CCS to fully closed. **Rest was 1.5 minutes between sets.** Ivanko Super Gripper 6 sets of negatives @ 11/12 (365-370 pounds) fully closed, forced negative out to 1/8 inch and bounce-closed for 10 seconds (10 closes). **Set the ISG on a table corner… Pdoire’s ISG Rodeo. Rest was 2.5 minutes between sets.** 2" Pony Clamp #3202 6 sets of 6 reps @ fully open to 1/2 inch to close. **Between thumb pad and index/middle finger knuckles. Rest was 2.5 minutes between sets.** Quote Link to comment Share on other sites More sharing options...
BigT Posted January 3, 2006 Share Posted January 3, 2006 02 JAN 06Gripping day today. COC #3 7 sets of 6 reps @ MMS to fully closed. **Rest was 2.5 minutes between sets.** BBSE 6 sets of 3 reps @ MMS to 1/4 inch from fully closed. **Held at 1/4 inch and forced each rep shut. Rest was 2.5 minutes between sets.** COC #3 6 sets of 1 reps @ CCS to fully closed. **Rest was 1.5 minutes between sets.** Ivanko Super Gripper 6 sets of negatives @ 11/12 (365-370 pounds) fully closed, forced negative out to 1/8 inch and bounce-closed for 10 seconds (10 closes). **Set the ISG on a table corner… Pdoire’s ISG Rodeo. Rest was 2.5 minutes between sets.** 2" Pony Clamp #3202 6 sets of 6 reps @ fully open to 1/2 inch to close. **Between thumb pad and index/middle finger knuckles. Rest was 2.5 minutes between sets.** your really mastering that #3 now, good job on CC sets with it and keep going on that Super elite Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted January 4, 2006 Author Share Posted January 4, 2006 your really mastering that #3 now, good job on CC sets with it and keep going on that Super elite Thanks, BigT! The BBSE is my new best friend! Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted January 5, 2006 Author Share Posted January 5, 2006 04 JAN 05 Back/Gripping day today. Front Lat Pulldowns (Narrow Parallel Grip) 3 sets of 6 reps @ 280 pounds. **Rest was 2.5 minutes between sets.** Front Lat Pulldowns (Wide Underhand Grip) 3 sets of 6 reps @ 280 pounds. **Rest was 2.5 minutes between sets.** Seated Cable Rows (Medium Overhand Grip) 6 sets of 6 reps @ 350 pounds. **Rest was 2.5 minutes between sets.** COC #3 10 sets of 1 reps @ MMS to fully closed. **Attempt to overcrush these. Rest was 1.5 minutes between sets.** Quote Link to comment Share on other sites More sharing options...
Muscle Turtle Posted January 5, 2006 Share Posted January 5, 2006 attempt to over crush these eh girly man? thats all you got sissy boy!! damn, strong closes. 10 singles with that thing!! Have you ever tried to rep it? Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted January 6, 2006 Author Share Posted January 6, 2006 attempt to over crush these eh girly man? thats all you got sissy boy!! damn, strong closes. 10 singles with that thing!! Have you ever tried to rep it? I do sometimes... 6 reps for 6 sets. I use MMS for the first one and then open up to about CCS for each of the other reps. Quote Link to comment Share on other sites More sharing options...
Left Side Posted January 6, 2006 Share Posted January 6, 2006 (edited) attempt to over crush these eh girly man? thats all you got sissy boy!! damn, strong closes. 10 singles with that thing!! Have you ever tried to rep it? I do sometimes... 6 reps for 6 sets. I use MMS for the first one and then open up to about CCS for each of the other reps. Damn! It's about time to cert eh? Edited January 6, 2006 by Left Side Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted January 6, 2006 Author Share Posted January 6, 2006 Damn!It's about time to cert eh? Yes, it almost is! Quote Link to comment Share on other sites More sharing options...
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