Benedikt Farsmann Posted November 3, 2008 Author Share Posted November 3, 2008 (edited) 2008-11-03 No levering today because my right thumb hurts. 60min recumbent bike + some attempts on HG250, HG200, BH Edited November 3, 2008 by Klesen Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted November 8, 2008 Author Share Posted November 8, 2008 2008-11-08 Grippers HG150, TNS, BH: 2 sets of... maybe 6 repetitions Today I tried out something "new". I tried to adapt Super Slow (some kind of high intensity training) to grippers by closing the gripper from TNS position as slow as possible, holding it shut for 1 second and then letting it force open as a negative without fully opening it. I lost count in the end and got only up to 6 repetitions with BH but I'm already feeling a decent burn in my forearms right now. Let's see if it works. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted November 11, 2008 Author Share Posted November 11, 2008 2008-11-11 Grippers HG150, MMS, RH, "Super Slow": I did some sets (5+) with max repetitions (didn't count sets + repetitons) until I couldn't close the gripper anymore. 30min later: another 5 or more max sets. Rest between sets: 1min. I'm going to do another two max sets with the HG150 and the HG100 later on and I'll do the same with IM-Bands (white) afterwards. I also tried my HG250 a couple of days ago and I was around 10mm from closing it. My LH will have to rest for 3 weeks because of a knuckle injury. outch... Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted November 15, 2008 Author Share Posted November 15, 2008 2008-11-09 2008-11-10 2008-11-12 2008-11-13 2008-11-14 Grippers HG150, TNS, parallel reps: as slow and as much as possible Same with HG100 after I couldn't get a single rep out of the HG150. Some work with IM-Bands (yellow). RH only. LH still injured. Rest: ~1Min I need to get my ass back to regular training... Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted November 20, 2008 Author Share Posted November 20, 2008 2008-11-16 2008-11-17 2008-11-19 Grippers HG150, TNS, parallel reps: many HG100, TNS, parallel reps: many 2008-11-18: off 2008-11-20 Grippers HG250, TNS, RH: ~2cm RB130, starting from TNS, parallel reps, 19 sets, 51 reps in total, RH: 6,7,4,4,3,2,3,3,2,3,3,2,2,2,2,1,1,1,0 Rest: 1 min 2 1/4 h later: RB130, starting from TNS, parallel reps, 20 sets, 37 reps in total, RH: 4,3,2,3,3,2,2,2,2,1,1,1,2,1,2,2,1,1,2,0 Rest: 1 min A lot of reps with HG150 and HG100 afterwards. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted November 21, 2008 Author Share Posted November 21, 2008 2008-11-21 Grippers RB130, HG150, HG100, starting from TNS, parallel reps, BH: Didn't count sets and reps. Also did only light work with my LH. Powerball Wrist, BH, 4x max time: got >9600 rounds with my RH. My LH is better now but I'm still too lazy. I'll rest until monday and then I'm going to restart my regular routine .. hopefully. I'm already angry at myself, it's embarrassing. Quote Link to comment Share on other sites More sharing options...
AnimalCage Posted November 22, 2008 Share Posted November 22, 2008 Rest is good. Lazy, not so good. Come Monday, I'd better see a workout so hot my screen melts, or I'll swim over there and beat your sorry $#% !!! Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted November 22, 2008 Author Share Posted November 22, 2008 Rest is good. Lazy, not so good. Come Monday, I'd better see a workout so hot my screen melts, or I'll swim over there and beat your sorry $#% !!! That's really motivating! Here's my new - hopefully screen melting - routine: Mo: OFF Tu: 3x 5 Crunches 3x 5 Side Crunches 3x 5 Reverse Crunches 3x 5 Supermans 5x 5 Grippers 3x 5 IM Bands 60 Min Recumbent Bike We: 3x 5 Push-Ups 3x 5 Arnold Dips 3x Pull-Ups negatives 3x Chin-Ups negatives 5x 5 DB Curls 3x 5 DB Rows 60 Min Recumbent Bike Th: OFF Fr: 3x 5 Crunches 3x 5 Side Crunches 3x 5 Reverse Crunches 3x 5 Supermans 5x 5 Gripper 3x 5 IM Bands 60 Min Recumbent Bike Sa: 3x 5 Push-Ups 3x 5 Arnold Dips 3x Pull-Ups negatives 3x Chin-Ups negatives 5x 5 DB Curls 3x 5 DB Rows 60 Min Recumbent Bike Su: 3x 5 Wristcurls 3x 5 Reverse Wristcurls 3x 5 Front Lever 3x 5 Rear Lever 3x 5 Side Lever 5x 5 Bomb DL 60 Min Recumbent Bike I decided to take Mondays and Thursdays off because I'm always home late at those days so hopefully I can better stick to my routine then and I will also try to do all exercises "super slowly". All exercises will be weighted but I won't log everything. Oh... and I'll start tomorrow so Alan won't %§$% me Quote Link to comment Share on other sites More sharing options...
AnimalCage Posted November 23, 2008 Share Posted November 23, 2008 Truth be told, I haven't done any exercising since my last workout post. Elbow quit hurting this week, shoulder still a little pain. No gripping for at least two weeks, but I can still exercise other parts. I did 5 pushups, superslow, no pain. I like your routine, and may borrow parts of it . And, heck, if things go sour, we could both start swimming, meet in the Azores, and have a throw-down. Or a beer. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted November 23, 2008 Author Share Posted November 23, 2008 (edited) Truth be told, I haven't done any exercising since my last workout post. Elbow quit hurting this week, shoulder still a little pain. No gripping for at least two weeks, but I can still exercise other parts. I did 5 pushups, superslow, no pain. I like your routine, and may borrow parts of it . And, heck, if things go sour, we could both start swimming, meet in the Azores, and have a throw-down. Or a beer. I'm better at drinkin than at swimming so that will be a stalemate I'm glad you like my routine Get better soon! 2008-11-23 Levering http://i434.photobucket.com/albums/qq67/Gr...8-11-230001.jpg No bomb DLs today because I need more weights first. Edited November 23, 2008 by Klesen Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted November 25, 2008 Author Share Posted November 25, 2008 2008-11-25 lower body http://i434.photobucket.com/albums/qq67/Gr...8-11-250001.jpg Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted November 27, 2008 Author Share Posted November 27, 2008 2008-11-26 upper body http://i434.photobucket.com/albums/qq67/Gr...8-11-260001.jpg Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted November 28, 2008 Author Share Posted November 28, 2008 2008-11-28 lower body + grip http://i434.photobucket.com/albums/qq67/Gr...8-11-280002.jpg My abdominal muscles are still burning from last session so I had to skip some exercises. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted November 30, 2008 Author Share Posted November 30, 2008 2008-11-30 levering http://i434.photobucket.com/albums/qq67/Gr...8-11-300002.jpg Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted December 6, 2008 Author Share Posted December 6, 2008 2008-12-05 and the days before: Grippers only High volume with HG100, HG150. Some reps with CoC#1, RB130. Just random stuff... 2008-12-06 Grippers RB130, starting from TNS, parallel reps: LH: 2,2,1 / RH: 6,6,4 Rest: up to 1 min So much about my new routine and my lack of time... Quote Link to comment Share on other sites More sharing options...
AnimalCage Posted December 7, 2008 Share Posted December 7, 2008 Keep rockin! Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted December 7, 2008 Author Share Posted December 7, 2008 2008-12-07 Grippers parallel reps RH/LH RB130 6/0 RB130 6/0 HG200 0/0 CoC#1 0/0 RB130 2/0 HG150 25/14 HG100 31/35 Store bought gripper (12.5 kg) 57/97 Expand-Your-Hand-Bands RH/LH red 75/41 blue 24/11 yellow 16/8 green 43/38 white 200/130 No breaks between sets. LH was off today Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted December 9, 2008 Author Share Posted December 9, 2008 Grippers parallel reps, starting from TNS, 15s hold after last repetition/attempt RH/LH HG200 1/0 CoC#1 0/0 RB130 0/0 HG150 11/5 HG100 19/20 store bought gripper (12.5kg) 38/41 Expand-Your-Hand Bands 15s hold after last repetition/attempt RH/LH red 78/39 blue 17/9 yellow 19/10 green 27/16 white 100/100 That 15s holds after the last repetition is really killing your arms! I recommend to try it! My arms are burning like hell! Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted December 11, 2008 Author Share Posted December 11, 2008 Forgot to mention that I didn't take any breaks during my last workout. Also forgot to add the date : 2008-11-09 2008-12-11 Grippers parallel reps, starting from TNS RH/LH HG250 0/0 HG200 0/0 CoC#1 0/0 RB130 0/0 HG150 9/2 HG100 15/13 store bought gripper (12.5kg) 33/40 Expand-Your-Hand Bands RH/LH red 81/42 blue 27/11 yellow 30/12 green 37/22 white 100/100 No breaks! 15s hold after last repetition/attempt. Total training time: 24 Min As I can already close the HG200, I added the HG250 to my training. I'm feeling a nice burn in my forearms again Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted December 13, 2008 Author Share Posted December 13, 2008 2008-12-13 Grippers parallel reps, starting from TNS RH/LH HG250 0/0 HG200 0/0 CoC#1 0/0 RB130 0/0 HG150 10/3 HG100 17/17 store bought gripper (12.5kg) 33/48 Expand-Your-Hand Bands RH/LH red 63/41 blue 20/13 yellow 17/14 green 27/25 white 55/45 No breaks! 15s hold after last repetition/attempt. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted December 15, 2008 Author Share Posted December 15, 2008 2008-12-15 Grip Iron Woody Gripper, parallel set, 6-2 outer grip, 29kg/64lbs, reps: 10, 5 Wrists Wrist curls, standard dumbbell (2.1kg), +11kg/24.25lbs, reps: 8, 4 Reverse Wrist Curls, standard dumbbell (2.1kg), +5kg/11.02lbs, reps: 7, 5 Front Lever, 2" handle (1.5kg), +3kg/6,61lbs, reps: 6, 3 Rear Lever, 2" handle (1.5kg), +3.5kg/7.72lbs, reps: 7, 4 Side Lever *, 2" handle (1.5kg), +3.5kg/7.72lbs, reps: 5, 2 Pinch 1HP, 55mm, stiff leg deadlift, +10kg/22,05lbs, reps: 5, 3 Finger Extension Expand-Your-Hand Bands, red: 8, 6 No rest between sets. All exercises and repetitions are done with BH. IWG lbs are estimates. All exercises are done very slowly + 15s hold after last repetition except marked with *. Today I gave 1HP a try for the first time and... there is a lot work to be done! Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted December 17, 2008 Author Share Posted December 17, 2008 2008-12-17 Iron Woody Gripper, parallel set, 7-1 outer grip, 32kg, reps: 5, 2 Wrist Curls, standard dumbbell (2.1kg), +12kg, reps: 6, 4 Reverse Wrist Curls, standard dumbbell (2.1kg), +6kg, reps: 5, 3 Front Lever, 1.87" handle (1.5kg), +3kg, reps: 6, 3 Rear Lever, 1.87" handle (1.5kg), +4kg, reps: 6, 3 Side Lever *, 1.87" handle (1.5kg), +3.5kg, reps: 5, 3 1.87" Hub, hold, 3.5kg, time: 22.8s, 24.9s Expand-Your-Hand Bands, red + white: 7, 6 No rest between sets. All repetitions are done with BH. IWG: kgs are estimates. All exercises are done very slowly + 15s hold after last repetition exept marked with *. Tried the hub for the first time and I liked it! Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted December 24, 2008 Author Share Posted December 24, 2008 (edited) Tendinitis I injured my left elbow last week when I was armwrestling a bigger guy. I did 6 matches, 3 per arm. I won 4 of them but it wasn't worth an injury... That really sucks because I haven't been able to train since then and I may have to rest a couple of weeks. At the moment the only thing I am doing is cardio training. Anyways I just ordered a RPT (Ring and Pinky Trainer) from MIstrass and a Vulcan Hand Gripper from David Horne as well as some additional weight plates so I can finally use my FBBC "The Bomb". Can't wait to get the stuff! My first half year of grip training went out pretty fine. I tried to bring my hands to the same strength level by (mostly) only doing as many repetitions with my stronger right hand as with my weaker left hand. Judging by the growth in forearm size it has paid off so far: 2008-04-08 Forearm (right): 12.01 inches (30.5 cm) Forearm (left): 11.3 inches (28.7 cm) 2008-12-24 Forearm (right): 12.09 inches (30.7 cm) + 0.2 cm Forearm (left): 11.92 inches (30,3 cm) + 1.6 cm Hopefully I'll get them to about equal strength next year. I'm also about to enter the Haltern Grip Challenge 2009. This will be my first contest ever. Hope you're all doing fine! Merry Christmas! Ben Edited December 24, 2008 by Klesen Quote Link to comment Share on other sites More sharing options...
AnimalCage Posted December 26, 2008 Share Posted December 26, 2008 Sorry to hear about the elbow, dude, but you gotta have some fun in life every now and then. Hope you get past it soon. Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted January 2, 2009 Author Share Posted January 2, 2009 Thanks, Alan! 2009-01-02 Grippers HG150, parallel repetitions, BH: 7,4,4,3,2,4,2,0 Slow motion, starting from TNS, some rest between sets, 15s hold after last repetition/attempt. So this was my first "real" grip workout after the injury.... My LH feels way off and yesterday I had trouble closing the HG150 from TNS.... Can't even close my RB130 with my LH at the moment.... It seems like I have to restart from the very beginning... Quote Link to comment Share on other sites More sharing options...
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