Shoggoth Posted March 25, 2013 Author Share Posted March 25, 2013 March 25, 2013 Noon Another quick workout with this carb restriction. Sure makes a dude sweat a lot lol! Looking forward to getting back to some arm wrestling training tonight with the guys as it's been about 6 weeks or so. I was going to do some axle but left it out due to pulling later. Just showing work sets. 1) Squats - NNN 300 x 2 x 8r 2) Paused Squats - NNN 265 x 2 x 5r I was going to do some abs but they goy hit doing something else already and are a bit tender I also did a couple submissions for the World of Grip forum; 45 hub curl with my back on the wall and 45 hub hold for time. 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted March 25, 2013 Share Posted March 25, 2013 Awesome hub strength buddy. I'm super weak on hubs. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 25, 2013 Author Share Posted March 25, 2013 Awesome hub strength buddy. I'm super weak on hubs. Thanks man. I'm super weak on basically everything but hubs and reverse bending lol! Quote Link to comment Share on other sites More sharing options...
bwwm Posted March 27, 2013 Share Posted March 27, 2013 Have you started reverse bending again? Or are you still waiting for the tendon/ligament thing to get better? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 27, 2013 Author Share Posted March 27, 2013 Have you started reverse bending again? Or are you still waiting for the tendon/ligament thing to get better? I haven't bothered trying again yet. I set my wrist developer out with the intention of doing some work with it but I haven't done that yet either. Procrastination lol! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 27, 2013 Author Share Posted March 27, 2013 March 27, 2013 Well last week I started the Carb Night diet and also the standard Ed Coan program so I could start getting some work back in with a bit less volume than I was hitting. I fired it up based on 100% of my 1RM last Thursday for press day and it was tough. Today I went back at it as it was supposed to be a repeat of last week but I just didn't have the gas/strength to even hit my reps from last week. Right around now my body should be converting to burning ketones so I think during this switch, lack of sleep, stress, etc. really made itself known today. Thinking more about it I've got to many things working against me to make the progress as laid out using 100%. Caloric deficit, still stressed, no carbs, no PED's, etc. From here on I'll go with using 90% of my 1RM. This should still put 5# on my bench, etc. and be a lot more reasonable in this state. No grip due to jacking up my finger the other day but I may do some AW stuff later. Only showing work sets 1) Bench Press 235 x 8+1r 225 x 9 2) CG Bench Press 205 x 7 185 x 10 3) Incline DB Press 80e x 2 x 8r 4) Side Laterals 25e x 12, 10 5) Front Plate Raise 45 x 12, 12 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 29, 2013 Author Share Posted March 29, 2013 March 28, 2013 Before Supper I can sure feel the lack of carbs. Almost feels like working out with a cold. Just a bit weaker and a helluva lot sweatier hahaha! No grip today due to my finger being jacked up. Went double overhand on the deads up to 405 and held for a bit on top. After that I strapped up. No warmups shown 1) Deadlift 450 x 1 x 2r 2) Deadlift - 90 second rests 365 x 8 x 3r 3) SLDL - Coan Style 240 x 10 4) Bent Rows - Coan Style 240 x 2 x 10r 5) V Grip Pulldowns 200 x 2 x 8r 6) DB Rows 125 x 10 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 30, 2013 Author Share Posted March 30, 2013 March 30, 2013 After Lunch Looking forward to my first carb night tonight and I'm down about 10# now. In armwrestling training having a group this damn tough to train with will pay dividends. I'm still undecided whether or not to compete in late April...maybe. 1) Bench Press 185 x 2 x 10r 2) Pressdowns 105 x 2 x 8r Left the skullcrushers out as the negative was bothering my elbow to much after doing the armwrestling last night. 3) Backhand Towel Curls/Pronations 25 x 20r 30 x 2 x 20r 4) Wrist Strengthener - Ulnar Dev Iso's 10 x 25s, 25s, 23s/25s Piddled around a little with David's lock and loads...wow there's a lot of torque! I think I'll leave this for more mid-week between armwrestling practice sessions. I think it'd be great if you weren't getting the table time but right now at twice a week I need to spend my time away from the table more focused on recovery I think. Quote Link to comment Share on other sites More sharing options...
bwwm Posted March 31, 2013 Share Posted March 31, 2013 Do you go full out every AW practice? Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 31, 2013 Author Share Posted March 31, 2013 Do you go full out every AW practice? It depends how I'm feeling but I'll typically try to go hard there. Figure that's strengthening me perfect for armwrestling. If I don't get as much table time or am practicing with people that don't tax me as much I'll go harder with my gym time. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 1, 2013 Author Share Posted April 1, 2013 April 1, 2013 Noon Still enjoying these short workouts. I'm noticing my body temp gets up quicker and my rest period between sets needs to be a tad longer without carbs. The squats felt great. Went straight to depth with zero tightness which is great. Probably another good indicator I'm on better track with recovery, programming, nutrition, etc. I've also been doing some wrist work etc. while watching tv and such that's not logged here as well as getting table time twice a week. No warm ups shown. 1) Squats - NNN 315 x 2 x 8r 2) Paused Squats - NNN 270 x 2 x 5r Grip between squat sets 1) RT Thumbless Standing Wrist Iso 100# x 4 x 6s 2) Blob training Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 3, 2013 Author Share Posted April 3, 2013 April 3, 2013 Noon Ouch!! Damn elbows are shot from last nights pulling. Couldn't even clean the dumbbell's for the incline pressing and to much pain keeping them locked out for the laterals. Tomorrow I'll do some armwrestling specific rehab and be all ready to go for next week. Slathered in Icy-hot with a belly full of ibuprofen now though. No warmups shown 1) Bench Press 225 x 2 x 8r 2) Narrow Grip Bench Press 195 x 2 x 8r 3) Band Hammer/Pressdown Superset MM x 50/35 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 5, 2013 Author Share Posted April 5, 2013 April 5, 2013 Noon Took a bit over an hour today as I did a quick video showing the wrist-finger iso's. As usual everything was no belt. Dropped the weight on the pulldowns to get stricter. Didn't do the DB rows as my shoulder was feeling a bit iffey. Pulls were done double overhand up to 405 with a nice hold then I strapped up. Supination is getting better, more so in the left I've noticed as I was giving it more attention. Time to smarten up and get both arms evened up. No warmups shown 1a) Deadlift 475 x 1 x 2r 390 x 6 x 3r - 90 second rests 1b) 2-3/8" DB wrist/finger Iso's - Thumbless 105 x 1, 6s, 12s, 12s, 12s 2) Coan SLDL 245 x 10 - Nice hammy pump 3) Coan BB Row 245 x 2 x 8r 4) V-Grip Pulldowns 175 x 10, 8 - BB Style Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 6, 2013 Author Share Posted April 6, 2013 April 6, 2013 Noonish No warmups shown 1) Bench Press 185 x 2 x 10r 2) Pushdowns 105 x 3 x 8r 3) EZ Preacher Curls - Full ROM 115 x 2 x 8r 4) EZ Reverse Preacher Curls - Full ROM 65 x 2 x 15r Did a bunch of blobexxe loads to my bench and loose pinching two 35's between sets. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 8, 2013 Author Share Posted April 8, 2013 April 8, 2013 Noon Another nice and quick one. Right index is still gimped from I think almost 3 weeks ago. Tried grippers today for the first time in quite a while as well. I think I'll stick to some rep work until I heal up. I also did a bit of forearm work to get some blood in there. Apparently I hit them pretty good with Saturdays Iso's. Became very apparent when I got into position for squatting. 1) Squats - NNN 335 x 2 x 5r 2) Paused Squats - NNN 275 x 2 x 5r Did a bit of gripper work between sets and finished off with: DB Wrist Curls w/Manus 40 x 2 x 50r Climber Curl Ext 10 x 2 x 35r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 10, 2013 Author Share Posted April 10, 2013 April 10, 2013 Noonish I received my Armaid self massager yesterday and after about 10 total minutes split between two sessions yesterday my arms are thrashed! Going to have to heal and keep at 'er. Obviously a lot of adhesions in there. Still a bit to ouched to clean the dumbbell's for my incline pressing so I left it out. Overall my pressing felt pretty easy today, especially the close grip. Changed up the shoulder work a bit as well. I really like how the Bradford's hit the shoulders and should incorporate them more often. If I'm game I'll probably do some light-recovery arm wrestling focused stuff tonight just to get the blood flowing. I think Friday's practice is going to be an ass kicker. 1) Bench Press 230 x 2 x 8r 2) Close Grip Bench Press 205 x 2 x 8r 3) Seated Bradford Press 95 x 15, 12 4) Face Pulls MM x 2 x 25r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 11, 2013 Author Share Posted April 11, 2013 April 10, 2013 Before Supper All slathered up with a belly full of BCAA's and ibuprofen again. 1) One Arm Lock Iso's on Rings BW x 3 x 20s 2) EZ Preacher Curls - Full ROM 65 x 12, 10 115 x 5 125 x 3 135 x 2 3) 90' DB Conc Hammer Curls w/Manus 40 x 2 x 12r 4) EZ Reverse Preacher Curls - Full ROM 65 x 3 x 12r 5) OH Cable Wrist Curls w/2.5" Crusher 50 x 20 I was going to do a bit more but I was starting to feel niggly. Quote Link to comment Share on other sites More sharing options...
rico300zx Posted April 11, 2013 Share Posted April 11, 2013 135x2 preacher curls! Wow dude you'll be the next one to be curling the blob Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 11, 2013 Author Share Posted April 11, 2013 135x2 preacher curls! Wow dude you'll be the next one to be curling the blob I've still got to lift one first hahaha! Kinda fun working the pipes a bit. Never really trained them for years until getting into this arm wrestling stuff. Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 12, 2013 Author Share Posted April 12, 2013 April 11, 2013 Before Supper Well there goes week 4 of this program and off to another wave up and a peak around mid June. No belt again as usual. I also went double overhand again up to 415 with the deads and all other lifts. I also went back to an alternate grip with the rest of my pulls as my supination is improving. Need to file off some callouses again though. I think I was close to ripping them off again. I also left the V-grip Pulldowns out as well to give myself a bit more healing for armwrestling practice tomorrow. I think I'll toss some extra back work in on squat days as well. 1) Deadlift 505 x 1 x 2r 420 x 5 x 3r - 90 second rests 2) Coan SLDL 250 x 10 3) Coan Rows 245 x 10, 8 4) Wrist Thingy Pronations w/Manus 25 x 50r Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 14, 2013 Author Share Posted April 14, 2013 April 13, 2013 Noon 1) Bench Press 190 x 2 x 10r 2) Pushdowns 105 x 2 x 10r 3) Tate Press 40e x 2 x 12r Stuff between primary work - DO Axle Sumo Deads 123 x 5 213 x 3 263 x 3 x 3r - long holds at top - Multi Grip Bar Top Hammer Curls 70 x 15 - DB Twist in Lock 35 x 50 - 2-3/8" Wrist Roller 45 x 3 EW Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 14, 2013 Author Share Posted April 14, 2013 I think I'm going to leave the torsion grippers and low gripper reps alone for a while and just stick with both my ISG, plate loaded guillotine and 5 plus rep sets for a while. Tonight on the couch while I had a whisky I used the ISG for a bit to get the blood going. 5/3 x 20, 20 7/3 x 15 7/4 x 15, 12 7/5 x 12 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 15, 2013 Author Share Posted April 15, 2013 (edited) April 15, 2013NoonTook a video today just because. I'm in week 4 of 10 on the squat program and about 5 weeks in on the diet.1) Squat - NNN355 x 2 x 5r2) Paused Squats - NNN280 x 2 x 5rBlob50 Iso's between sets. Edited April 15, 2013 by Shoggoth Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 17, 2013 Author Share Posted April 17, 2013 April 16, 2013 Afternoon ISG 5/3 x 15 7/3 x 15 7/4 x 15 7/5 x 8 9/3 x 2 x 8r ISG Pinch 3/1 x 5 x 20r Went to Matt and Fraser's sport massage/trigger specialist. Damn that hurt but at least I didn't I didn't get him to back off hahaha! Said my pain tolerance is high and damn the muscles were bound up. Pretty good for a computer jockey. One hour on just the forearms. Booked another session for next week and will probably keep it up for awhile. Quote Link to comment Share on other sites More sharing options...
daniel reinard Posted April 17, 2013 Share Posted April 17, 2013 Been wanting to visit a sports massage therapist. One hour on the forearms? Let us know how things work out. Sounds like it's worth the try. Quote Link to comment Share on other sites More sharing options...
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