Blackheart Posted July 29, 2006 Share Posted July 29, 2006 At last i decided to start a log to see my progress , inspire myself and take comments from the grip community so that i can change to the best my workouts. Grippers warm up each hand Trainer 1 set, 2 reps #1, 1 set , 2 reps BB Master, 5 sets x 6 reps or more if possible Inverted closes with the #1, 3 sets for 5 reps each. Extensors Ironmind bands , yellow, 3 sets x 15 reps Pinch wooden block (6 cm) 4 sets , holding each for 15 secs 20 kg Wrist Ironmind Wrist roller extension 3 sets of 1 rep each 5 kilos flexion 3 sets of 1 rep , 10 kilos Quote Link to comment Share on other sites More sharing options...
don chi Posted July 29, 2006 Share Posted July 29, 2006 The longest journey starts with a single step Blackheart. I look foward to following your progress. Quote Link to comment Share on other sites More sharing options...
Blackheart Posted July 29, 2006 Author Share Posted July 29, 2006 (edited) Thanbk you my friend, i have seen your training log also and you are very good i can say.Thank you very much and be sure that posts like yours give me enormous force to my will!! we will help each other for the completion of our quests and goals!!! Edited July 29, 2006 by Blackheart Quote Link to comment Share on other sites More sharing options...
Blackheart Posted August 1, 2006 Author Share Posted August 1, 2006 Yesterday i did the same workout as on saturday..... Grippers Warm up each hand Trainer , #1 for 2 reps each. BB Master 5 x 6 reps ( felt little hard) and from the 3rd set till the fifth , after the sixth rep i did forced reps till i reach 10 - 11 reps. Inverted closes with the trainer, felt awkward... I am not used doing inverted closes yet. Pinch wooden block 6cm warm up the thumb area 4 sets of 15 sec each with 20 kilos Ironmind wrist roller flexion 3 sets x 1 10 kilos extension 3 sets x 1 5 kilos extensors 3 x 15 with yellow band Quote Link to comment Share on other sites More sharing options...
pdoire Posted August 1, 2006 Share Posted August 1, 2006 If you are doing 5 x 6 on the BBM I would recommend the purchase of a BBSM as your goal gripper. Quote Link to comment Share on other sites More sharing options...
Blackheart Posted August 1, 2006 Author Share Posted August 1, 2006 Thank you for your comment, i will order it and try it, keep tracking my workouts please!!!! Quote Link to comment Share on other sites More sharing options...
Blackheart Posted August 2, 2006 Author Share Posted August 2, 2006 So, yesterday, warm up both hands: Trainer 1 set x 3 reps #1 , 1 set x 3reps BB Master 5 sets x 6 reps each, felt kind of more difficult than the previous days, yesterday the morning i was training my back and maybe my hand was kind of tires from chins, rows, shrugs etc..I don't know.After all my goal , my short term goal is dominating the Super Master. Immediately after the laste set was finished grabbed my #1, and did as many reps i could do with each hand. pinch wooden block 6cm started holding for five secs, 15 kilos 3 sets , each holding for 9 secs 20 kilos... felt hard last set held for 50 secs 10 kilos, with each hand...my thumb pad was pumped... Wrist Ironmind wrist roller flexion 3 sets x 1 rep 10 kilos 3 sets x 1 rep 5 kilos Extensors ironmind bands yellow for 3 sets, 15 reps Felt tired today, but iam thinking again to begin doing my main lifts (deadlifts, stiffe leggeg deadlifts, rows, military presses) with a thick bar (2''), i think this will help the improvement of my hand strength. Quote Link to comment Share on other sites More sharing options...
Blackheart Posted August 5, 2006 Author Share Posted August 5, 2006 This workout should be done yesterday but , yesterday after a heavy arm training session i had no energy left to train my hands. So today.. Warm up trainer: 1 set x 3 reps, each hand #1: 1 set x 3 reps BB Master 5 sets x 6 reps I don't know why but till now i haven't seen any good progress concerning the repetitions.Basically the 6 reps , especially at the last sets were tremendously hard.....Damn , extremely annoyed... Negatives BB Grand Master 6 sets, each set held for as long as possible till the gripper was fully opened Pinch 4 sets, with wooden block 6cm each set was to hold 15 kilos for 30 secs.....My thumbs nearly exploded... Wrist Ironmind wrist roller, standing on a balcony as always flexors 3 sets x 1 , 10 kilos very difficult today, (what the **** is going on lately?) extensors 2 sets x 1 , 5 kilos Hands totally pumped, but genrally till now i haven;t seen any progression nowhere......... Quote Link to comment Share on other sites More sharing options...
Blackheart Posted August 11, 2006 Author Share Posted August 11, 2006 I had a little layoff , i was feeling kind of tired so i did the layoff.... Grippers No warm up Begin with singles on the #2. i did 6 sets of singles with each hand... In some sets i did 2 reps and i tried one set for 3 reps...the third rep was hard to complete and it became forced...The skin burns. Negatives with Grand Master Felt easier than before to held tha grand master, and kept the handles of the gripper closer than before.... Pinch Wooden blocks Started from 10 kilos, and worked up to 20 kilos for 15 very difficult seconds each hand Wrist Lever lifts with heavy hammer leverage bar II front lever 3.5 kilos 3 x 6 reps rear lever 4 kilos 3 x 6 Extensors yellow band 2 x 15 reps Tommorow i will continue.... Quote Link to comment Share on other sites More sharing options...
Blackheart Posted October 22, 2007 Author Share Posted October 22, 2007 grippers #1.5 for 5 reps as a warm up both hands #2 x1 (both left and right hand) 3 sets strap holds with the #2 using the thick strap 5.5 kilos for 5 sec's Negatives with a #3 i could not close it completely no matter what but i managed to do 2 sets Pinch block after a loong time that i had to pinch, i ded 3 sets of pinch holds with 15 kilos each hand for 10 sec's extensors yellow band 3 x 20 Quote Link to comment Share on other sites More sharing options...
Blackheart Posted October 23, 2007 Author Share Posted October 23, 2007 (edited) Chest day... warm up 5 minutes on bicycle Bench Press: 60k x 10, 80k x 8 (warm ups) 100k x 8, 110k x 6, 120k x4 (with a little help from spotter) i can't yet get any stronger on the bench Incline Dumbell Press (30k) 30 x 8, 30 x 8, 40 x 3 (hard set) cable cross over 3 x 10 using 40k Pec dec 3 x 8 with 70 kilos abs 3 x 15 crunches gone home to rest and watch tv and eat A LOT!!!!!!!! Edited October 23, 2007 by Blackheart Quote Link to comment Share on other sites More sharing options...
Blackheart Posted October 26, 2007 Author Share Posted October 26, 2007 I was ill for the last few days ( ) so no workouts for me at all, today was the first gripper workout after some days.. warm up with #1.5, 5 reps each hand 2 reps with each hand with the #2 then again using #2 didi 3 sets of strap holds with 6.25 kilos (the thick one) , each set was 5 + second hold then immediately after the last set did as many full reps as i could with my 1.5 extensors 3 x 20 yellow band Quote Link to comment Share on other sites More sharing options...
Blackheart Posted October 28, 2007 Author Share Posted October 28, 2007 today i decided before i go out to play a little with my grippers, so trainer warm ups: 10 reps each hand 2# 3 set x 5 - 6 reps each hand , last set very difficult reps.... extensors 3 x 20 reps each hand... yellow band Quote Link to comment Share on other sites More sharing options...
Blackheart Posted October 29, 2007 Author Share Posted October 29, 2007 I have been given a new strength training routine by a friend in the gripboard which i start in the first of december, till then some condioting.. chest day after a week tha i was ill general warm up and some stretching bench press : 60 k x 10 80 x 8 100 x 6 120 x 4 incline press with dumbbels: 30 k x 10 30 x 10 30 x 12 dips with BW (100k) 3 x 10 pec dec 3 x 8 using 70 kilos after many hours from that i did my grip workout.. warm up with #1 strap holds with the thick strap and the #2 3 sets with 7.5 kilos ( last set was almost impossible to hold ....) negatives with a GM 3 sets x 1 very painful pinch holds 4 sets with 17.5 kilos each hand for 10 seconds extensors 2 x 20 yellow Quote Link to comment Share on other sites More sharing options...
Blackheart Posted October 31, 2007 Author Share Posted October 31, 2007 Back Day warm uo, bicycle for 5 minutes wide chin ups: 4 set x 7 + 10 kilos (BW= 100 kilos) Rows in the pulley: 3 x 8 with 80 kilos pulldowns : 3 x 10 with 60 kilos dorsal: 3 x 10 with 60 kilos hyperextension 2 x 25 Wrist curls 4 x 8 with 50 kilos (last set very very difficult) reverse wrist curls 4 x 8 with 15 kilos (ez bar) Quote Link to comment Share on other sites More sharing options...
Blackheart Posted November 1, 2007 Author Share Posted November 1, 2007 Shoulders Warm up, 5 mins Bicycle Military press, 3 x 6 60 kilos Lateral raises: 3 x 10 10 kilos dumbells front raises: 3 x 8 10 kilos dumbells shrugs 3 x 25 20 kilo dumbells Much later.... #1 warm ups 5 reps BH 4 x 4 with the #2 It seems that i cannot gain any consistency with the Damned Gripper and i tryly get disapointed RT 5 x 2 using 55 kilos extensors : green band x 30 reps Quote Link to comment Share on other sites More sharing options...
Blackheart Posted November 3, 2007 Author Share Posted November 3, 2007 (edited) biceps / triceps general warm up barbell curl: 1 x 8 50k, 2 x 8 55k Hammer curls : 3 x 8 20 k dumbell concentration curls 2 x 8 15 kilo dumbell tri pushdown3 x 8 85k reverse pushdowns: 3 x 8 55k dumbell overhead extension: 3 x 7 , 15 kilo dumbell Edited November 3, 2007 by Blackheart Quote Link to comment Share on other sites More sharing options...
Blackheart Posted November 6, 2007 Author Share Posted November 6, 2007 Started at last a new program given by a friend.... Lets see how it goes... Generally when i will be able to do the last to sets with the specific amount, the next time i will be adding 3 kilos warm up, bbicycle for 5 min light stretching bench press 60k x 5, 80k,x5, 100kx5, 100k x5 (easy sets) dumbell incline press: 30 kilos dumbell 4 x 10 Dips: 4 x 8 with bodyweight dumpel shoulder press: 20k dumbells 4x10 stretching gone home for FOOD!!!!!! Much later...... BH Grabbed my #2 without any warm up and did 2 reps each hand.. Then i continued with 4 x8 reps with #2 whenever i could not accomplish the needed reps i did forced reps and holds Holds with #2.5 closed as much as possible ti ll my hand opened from the pressure , 3 sets... pinch holds 4 x 10 secs 20 kilos, wooden block , each hand i nned to b able to hold them 10 secs ...this time i holded them for 7 secs.... extensors 3 x15 yellow band Quote Link to comment Share on other sites More sharing options...
Blackheart Posted November 7, 2007 Author Share Posted November 7, 2007 (edited) no weight training today.... Very busy today... In the night my mood was very positive....so.. a little warm up with #1....BH and i decided to give a try to 2.5 Skin burning.....but forgot the pain...and continued PR: with left hand i brought the handles with set close only to 2mm i think apart.. right hand needs some more work though and in setting 2.5 i think... i could only brought it a little beyond parallel i contiued with 5 sets bH of brutal tries and then forced reps and hold as much i could stand the pain from the skin that BURNED!!....... extensors. 3 x 40 green band...it seems i like burning in the hands... from the training.. Edited November 7, 2007 by Blackheart Quote Link to comment Share on other sites More sharing options...
Blackheart Posted November 8, 2007 Author Share Posted November 8, 2007 warm up... Deadlifts.. 60k x 10, 80 x 5, 100x5, 120 x5, 120x5 (next time i have to increase) light squats, wide stance 4 x 10 x 80k chins: 5x BW, 3 sets 5 x BW+10 kilos ez curl barbell 3 x 5 with 50 kilos biceps were already tired but i didi them much later some front , overhead and back levering rolling thunder singles with 52.5 kilos x 4 sets Quote Link to comment Share on other sites More sharing options...
Blackheart Posted November 9, 2007 Author Share Posted November 9, 2007 General warm up Bicycling for 5 mins Warm up for push press (first time that i do this movement) 80k x0, 60k x 5, 60k x 5, 65k x 5 very weak flat bench press with dumbells 4 x5 using a pair of 40k close grip bench press using an ez curl bar 4x5 70 k , need to increase to 80 k i thinlk much later, grip work warm up #1 x8 each hand #2 4 sets of doubles negatives with a #3 ,3 x 1 ( i could not close them completely) after an hour or so i picked up my filed down hg250 and did some reps for 3 sets both hands i need to gain consistency with the #2 i think so i will fill quiote a bit my #1.5 and start repping it all the time, any advices would be welcome Quote Link to comment Share on other sites More sharing options...
Blackheart Posted November 11, 2007 Author Share Posted November 11, 2007 (edited) Nothing special today... i did some active rest which was: 4 x 15 - 20 with #1.5 tomorrow i will fill quite a bit the particular gripper , and train with it....i hope that it will give me consistency with the #2 which i can close but not for 10 continuous reps Edited November 11, 2007 by Blackheart Quote Link to comment Share on other sites More sharing options...
Blackheart Posted November 12, 2007 Author Share Posted November 12, 2007 Morning warm up : 10 mins bicycling squat 60 k x 5, 80 x 5, 100 x 5, 115k x5, 115 x5 (again i must increase next time) leg extensions 4 x 6 with 50 kilos leg curls 4 x 8 with 40k front squats 3x6 with 70 k calves 3x15 65k Night - Grip time T x 10 Bh #1.5 x2 BH #2 x 5 BH #2.5 x0 (i feel that before christmas i will close it with the left, right needs some more) #2 x 7 (normal reps+ forced reps) #2 x 7 same as above Negatives - Grand Master 6 x 1 , held it as long as possible with BH Pinch holds with the wooden block 1x 10 secs with 20k, 1x 7 secs with 22.5k, 1 x 6 secs with 22.5, 1 x5 with 22.5k , and last set i battled with the weights as long as possible extensors: 3 x 15 yellow Quote Link to comment Share on other sites More sharing options...
Blackheart Posted November 13, 2007 Author Share Posted November 13, 2007 Chest Day Warm up and light stretching Bench Press: 60kx5, 80kx5, 100x5, 113x5, 113x5 (last rep kind of difficult, i will increase next time the weights) incline Dumbell press: 4x10 30kilos i am thinking of doing this exercise with a a barbell instead of dumbell Dips: 5 xBW, 5xBW+5kilos, 5xBW +10 kilos, 5xBW +10 kilos (next time i must add) Dumbell Shoulder press: 4 x6 25 kilo dumbell leverage overhead started with a 3 kilo hammer : 6 reps each hand 5 sets x 2 , with hand near the end of the handle BH Front : 3x6 (heavy hammer leverage 2) 4k Back:3x6 same as above I was supposed to train with RT now but i am so tired and bored that... i will picj it up tommorow after grippers!!! Quote Link to comment Share on other sites More sharing options...
Blackheart Posted November 15, 2007 Author Share Posted November 15, 2007 Non weightlifting day Grippers Light hand and wrist stretching #1 1x 5 each hand.. jumped directly to #2.5 Countless tries to close it with all my might (set): LH very very close till the click.. RH needs a little more work forced reps and holds with 2.5 Negatives with a GM...8 x1 held each time till failure Extensors 4 x 20 yellow band Quote Link to comment Share on other sites More sharing options...
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