raisinkane Posted December 3, 2005 Share Posted December 3, 2005 Piedmont Devil's Advocate 45-60 minutes per session. 15-30 sec. between sets. FHS Formulator twice a week. Done over a 6 week cycle. CYCLE 1 Mon Tues Wed Thur Fri 143 lbs 105 134 136 145 146 169 lbs 101 105 106 109 197 lbs 52 55 57 58 59 228 lbs 15 14 17 19 254 lbs 23 23 25 26 (assisted with thumb/finger) 6th week Negatives with #4,#3 and DA. CYCLE 2 Mon Tue Wed Thur Fri 149 lbs 200 247 275 279 292 177 lbs 101 107 119 120 204 lbs 56 60 64 67 70 228 lbs Moved up 7-8 lbs each week from the cycle 1 settings and was still able to beat the cycle 1 reps for the corresponding week. Will leave it at 228 and 254 for cycle 2. Will be interesting to see what happens at 254 lbs. Quote Link to comment Share on other sites More sharing options...
raisinkane Posted December 3, 2005 Author Share Posted December 3, 2005 Don"t mind me...just trying to line up the numbers so their easier to read. Piedmont Devil's Advocate 45-60 minutes per session. 15-30 sec. between sets. FHS Formulator twice a week. Done over a 6 week cycle. CYCLE 1 Mon Tues Wed Thur Fri 143 lbs 105 134 136 145 146 169 lbs 101 105 106 109 197 lbs 052 055 057 058 059 228 lbs 015 014 017 019 254 lbs 023 023 025 026 (assisted with thumb/finger) 6th week Negatives with #4,#3 and DA. CYCLE 2 Mon Tue Wed Thur Fri 149 lbs 200 247 275 279 292 177 lbs 101 107 119 120 204 lbs 056 060 064 067 070 228 lbs Moved up 7-8 lbs each week from the cycle 1 settings and was still able to beat the cycle 1 reps for the corresponding week. Will leave it at 228 and 254 for cycle 2. Will be interesting to see what happens at 254 lbs. Quote Link to comment Share on other sites More sharing options...
raisinkane Posted December 3, 2005 Author Share Posted December 3, 2005 Don"t mind me...just trying to line up the numbers so their easier to read.Piedmont Devil's Advocate 45-60 minutes per session. 15-30 sec. between sets. FHS Formulator twice a week. Done over a 6 week cycle. CYCLE 1 Mon Tues Wed Thur Fri 143 lbs 105 134 136 145 146 169 lbs 101 105 106 109 197 lbs 052 055 057 058 059 228 lbs 015 014 017 019 254 lbs 023 023 025 026 (assisted with thumb/finger) 6th week Negatives with #4,#3 and DA. CYCLE 2 Mon Tue Wed Thur Fri 149 lbs 200 247 275 279 292 177 lbs 101 107 119 120 204 lbs 056 060 064 067 070 228 lbs Moved up 7-8 lbs each week from the cycle 1 settings and was still able to beat the cycle 1 reps for the corresponding week. Will leave it at 228 and 254 for cycle 2. Will be interesting to see what happens at 254 lbs. ← I give up Quote Link to comment Share on other sites More sharing options...
raisinkane Posted December 4, 2005 Author Share Posted December 4, 2005 Piedmont Devil's Advocate 45-60 minutes per session. 15-30 sec. between sets. FHS Formulator twice a week. Done over a 6 week cycle. CYCLE 1 Mon....Tues....Wed....Thur....Fri 143 lbs... 105....134.... 136.....145....146 169 lbs... 101....105.... 106.... 109 197 lbs.... 52......55...... 57...... 58..... 59 228 lbs.... 15......14...... 17...... 19 254 lbs.... 23......23...... 25...... 26 (assisted with thumb/finger) 6th week Negatives with #4,#3 and DA. CYCLE 2 Mon....Tues....Wed....Thur....Fri 149 lbs...200.... 247.... 275.....279....292 177 lbs...101.... 107...............119....120 204 lbs....56...... 60...... 64..... 67..... 70 228 lbs.... Moved up 7-8 lbs each week from the cycle 1 settings and was still able to beat the cycle 1 reps for the corresponding week. Will leave it at 228 and 254 for cycle 2. Will be interesting to see what happens at 254 lbs. Quote Link to comment Share on other sites More sharing options...
Scott Styles Posted December 4, 2005 Share Posted December 4, 2005 Use the CODE tag. It displays things with a monospaced font that will let you achieve that table look you want. 143 lbs 105 134 136 145 146169 lbs 101 105 106 109197 lbs 052 055 057 058 059228 lbs 015 014 017 019254 lbs 023 023 025 026 (assisted with thumb/finger)6th week Negatives with #4,#3 and DA. Quote Link to comment Share on other sites More sharing options...
raisinkane Posted December 23, 2005 Author Share Posted December 23, 2005 Piedmont Devil's Advocate45-60 minutes per session. 15-30 sec. between sets. FHS Formulator twice a week. Done over a 6 week cycle. CYCLE 1 Mon....Tues....Wed....Thur....Fri 143 lbs... 105....134.... 136.....145....146 169 lbs... 101....105.... 106.... 109 197 lbs.... 52......55...... 57...... 58..... 59 228 lbs.... 15......14...... 17...... 19 254 lbs.... 23......23...... 25...... 26 (assisted with thumb/finger) 6th week Negatives with #4,#3 and DA. CYCLE 2 Mon....Tues....Wed....Thur....Fri 149 lbs...200.... 247.... 275.....279....292 177 lbs...101.... 107...............119....120 204 lbs....56...... 60...... 64..... 67..... 70 228 lbs.... Moved up 7-8 lbs each week from the cycle 1 settings and was still able to beat the cycle 1 reps for the corresponding week. Will leave it at 228 and 254 for cycle 2. Will be interesting to see what happens at 254 lbs. ← Finished the second cycle. CYCLE 2 Mon....Tues....Wed....Thur....Fri 149 lbs.......200.....247.....275.....279.....292 177 lbs.......101.....107...............119.....120 204 lbs.......56.......60.......64......67.......70 228 lbs.......24.......27.......29......31 254lbs........3.........3.........2........1 6th week Negatives with #3,#4 and DA Went up in settings for 3 weeks and still did more reps than the corresponding week in CYCLE 1. With the 228 and 254 settings, there was also improvement from CYCLE 1. At 254, once I could not close anymore, I assisted with thumb/forefinger. I never counted these reps. First Cycle at 254 was all assisted. While there was a improvement at 254, I was running out of steam by the end of the week. To many reps over six weeks? Some people like lots of reps, some people don't. I guess part of the fun is finding out. I may do CYCLE 3 for five weeks instead of six to see what happens. Quote Link to comment Share on other sites More sharing options...
raisinkane Posted January 22, 2006 Author Share Posted January 22, 2006 Piedmont Devil's Advocate45-60 minutes per session. 15-30 sec. between sets. FHS Formulator twice a week. Done over a 6 week cycle. CYCLE 1 Mon....Tues....Wed....Thur....Fri 143 lbs... 105....134.... 136.....145....146 169 lbs... 101....105.... 106.... 109 197 lbs.... 52......55...... 57...... 58..... 59 228 lbs.... 15......14...... 17...... 19 254 lbs.... 23......23...... 25...... 26 (assisted with thumb/finger) 6th week Negatives with #4,#3 and DA. CYCLE 2 Mon....Tues....Wed....Thur....Fri 149 lbs...200.... 247.... 275.....279....292 177 lbs...101.... 107...............119....120 204 lbs....56...... 60...... 64..... 67..... 70 228 lbs.... Moved up 7-8 lbs each week from the cycle 1 settings and was still able to beat the cycle 1 reps for the corresponding week. Will leave it at 228 and 254 for cycle 2. Will be interesting to see what happens at 254 lbs. ← Finished the second cycle. CYCLE 2 Mon....Tues....Wed....Thur....Fri 149 lbs.......200.....247.....275.....279.....292 177 lbs.......101.....107...............119.....120 204 lbs.......56.......60.......64......67.......70 228 lbs.......24.......27.......29......31 254lbs........3.........3.........2........1 6th week Negatives with #3,#4 and DA Went up in settings for 3 weeks and still did more reps than the corresponding week in CYCLE 1. With the 228 and 254 settings, there was also improvement from CYCLE 1. At 254, once I could not close anymore, I assisted with thumb/forefinger. I never counted these reps. First Cycle at 254 was all assisted. While there was a improvement at 254, I was running out of steam by the end of the week. To many reps over six weeks? Some people like lots of reps, some people don't. I guess part of the fun is finding out. I may do CYCLE 3 for five weeks instead of six to see what happens. Finished the third cycle. CYCLE 3 Mon.....Tues.....Wed.....Thur.....Fri 185 lbs........128 197 lbs....................77........100......110......115 IM#2...........73........80....................82........85 235 lbs........27........30.........33........36 259 lbs........4..........8...........9.........11 5th week was #3 negatives and #2 stap holds until failure. This cycle was only 5 weeks. Started at 185 on the Devils Advocate but it was to easy so kept changing settings until 197, thats where the 128 reps come from on Mon. of the first week. Left it at 197 for the rest of the week. The reps went up alot from CYCLE 1 when I was also at 197 for one week. Springs getting weaker or me getting stronger? Week two saw me use the #2 gripper. As much as the DA mimics a gripper, it still does not have the gripper feel. Always nice to have the real thing in your hand once in awhile. A 197 setting on the DA was easier than the #2....which is supposed to be 195. A setting of 204 on the DA was also easier than the #2. A setting of 211 seemed comparable. I would have been using 211 anyway as the next increase from 204 from CYCLE 2. Every once in awhile I would do a set with the DA at 211 and each time the reps were about same as the #2, so it was a good reference. I think the thing to remember is not to compare DA settings with gripper numbers. The DA is a good reliable way to add small amounts of resistence. I went up from 228 in CYCLE 1 and 2 to 235 and still had increased reps. I went from 254 in CYCLE 1 and 2 to 259 and still increased reps. Springs getting weaker or me getting stronger? I recently received the Blue Handled gripper from FHS. I can close it once. Supposed to be 2.4 I may be taking a week off before starting CYCLE 4. Top of Left wrist and forearm seem to be strained and very painful. Tennis elbow? 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.