Tk Log

[TelegraphKey]

I'm going to begin a log here tracking mainly grip & forearm exercises. I might put down other exercises, I don't know yet. Part of the reason is I think I can print out the log from here & tape it in my paper journal, which I think is faster than writing down all the different grip exercises by pen.

Because of a shoulder injury a long time ago, even though I'm right-handed, sometimes my left is stronger, but it's kind of random as to which hand will be stronger at any time (though my right wrist is stronger).

Sunday, Sept. 17 2006

long slow jog - 40 minutes

kettlebell swings

(L/R) X 10 X 55 lbs

(L/R) X 30 X 40 lbs

- These are waaayyy more challenging than I thought they would be. 50-100 swings is going to take some effort!

(rest)

Grippers

BBSM: L (1/4")/R (3/16") ~ 7-10 sec

BBGM: L/R ~ (3/4") ~ 7-10 sec

BBSM: L/R (3/8") ~ 7-10 sec

hard #2: O/C hold ~ 15 sec

BBM: O/C hold ~ 20 sec

filed BBSA: O/C hold ~ 20 sec

Formulator:

FLEX - 9.5 X 45 lbs

EXT - 9.5 X 15 lbs

FBBC VBar

(wu - L/R X 75/100/125/150)

L/R X 175 full deadlift (~ 4"-8" off ground)

L/R X 200 full deadlift (~ 4"-8" off ground)

(fail @ 225)

- I suck. This is the first time I've tried this. I don't see why this can't be a good substitute for any 1-hand Deadlift. Certainly works the back etc. like 1-hand DL.

Plate Curl

L - 5 X 33 lb. plate

R - 5 X 33 lb. plate

I'm not kidding. I actually curled a 33 lb plate fairly strictly for 5 reps each hand.

1-hand 2-plate pinch

L - broke (25/35) off ground for ~ 1 sec

R - (fail @ (25/35))

Sledge

Front Lever - 8 lbs

L - choked up 12" to deadlift

R - choked up 14" to deadlift

I suck

Reg. Lever (strict, arm-supported, to forehead/~30* angle at lowest)

L - (wu - 8 lbs)/5 X 10 lbs

R - (wu - 8 lbs)/3 X 10 lbs

Cheat Lever (standing, free arm, ~ 45* angle at lowest)

L/R - 1 X 16 lbs

FBBC Chunk (Blob simulator) - 3.5" wide at center top (doesn't flare out as wide as actual Blob though)

L - 2 sets X 3 X 30 lbs on loading pin

R - 2 sets X 1 X 30 lbs on loading pin

[TelegraphKey]

Tuesday, Sept 19 2006

crunches

back hypers - 2 X 20 x 0

reverse hypers (w/ankle straps & chain through plates) - 2 X 10 X 70 lb

cleans - 2 X (45/135/145/155/165/175/185/195/205/215), 1.5 X 225, (2XfailX235)

Pendlay rows - 12x135, 7x185, 4x225, 3**x255 ("*" = bad form)

db bench - 15x(95/190), 2x9x(95/190)

machine pullover-2x20x200 lb

Grippers

BBSM

L- 1/8", 1/4"

R- 1/4", 3/8"

BBGM

L- 1/2"

R- 7/16"

o/c w/ 2, BBM, etc

2-3/8" thick wrist roller (~4' height rollup)

1x (f/b) x 100

[unseenbeat]

This'll be an interesting log to follow.

[TelegraphKey]

Thanks, Tim.

Just a heads up: After the workout listed just above, my right wrist below the thumb, and also in the middle of the back of the wrist, began to ache pretty good. I had to lay off any grip work at all; tried some the other night (grippers & Formulator) after 11 days, but it just seemed to re-aggravate it. I think I'm going to have to shut it all down for awhile, certainly at least all grip work, for at least a month to 6 weeks. The proximate cause seemed to be the Thick Bar Wrist Roller; I've done 100 lbs going in the ext. direction, but it was a p.r. by 10 lbs going in the flex. direction. All the pulling for dear life seemed to really stress my thumb. Plus, I think I "prepped" the injury 2 days before with some gung-ho, basically p.r. lifts on levering, VBar, & plate curls. I wonder if even upping the frequency on high-intensity gripper closes might have contributed to it.