Broly Posted March 4, 2013 Author Share Posted March 4, 2013 3/4/13- HOSPITAL UPDATE I"M OUT!!!!!!!!!!!!!!!!!!!!!!! BUT there are some annoying stipulations to follow. 1) Now that I'm back home I'm physically weak but getting healed and back to a "Normal Me" each day. Due to the surgical area being my stomach and that being my core, I'm limited to only lifting up to 10lbs for 4-6 weeks until it's fully healed so you can imagine no more heavy lifts for quite some time. 2) I came in at 151lbs and left at 141lbs. I'm currently at 143.5 and am slowling putting back on the weight and feeling better each day. 3). The only thing I can really do starting next week is grippers because it only puts a strain on the hands and they weight nothing. 4.) Due to this being such a horrible experience and this Crohn's disease making life difficult I will be following the SCD diet for the next 1-2 years and this in itself will pose it's own challenges. No wheat, yeast, starches of any kind so that means absolutely no bread. I tried almond bread which is allowable but it's freakin nasty. Might try making it myself but not keeping my hopes up. Protein from meats and eggs are ok as long as it's fresh or frozen so at least I'm saved there NO sugar! only those found naturally in meats, veggies and fruits No Milk products what so ever in any form so no more protein shakes due to the whey 5) I pretty much can't eat crap! So how does a grip guy who needs his nutrients get by on this crazy diet???? He turns into a hybrid type of Vegetarian. Purchased a juicer to start juicing everything and get back in the game. bought egg protein to save my muscles, and will need to watch everything here on out if I'm to maintain a healthy crohns free life style. 1 Quote Link to comment Share on other sites More sharing options...
John McCarter Posted March 4, 2013 Share Posted March 4, 2013 3/4/13- HOSPITAL UPDATE I"M OUT!!!!!!!!!!!!!!!!!!!!!!! BUT there are some annoying stipulations to follow. 1) Now that I'm back home I'm physically weak but getting healed and back to a "Normal Me" each day. Due to the surgical area being my stomach and that being my core, I'm limited to only lifting up to 10lbs for 4-6 weeks until it's fully healed so you can imagine no more heavy lifts for quite some time. 2) I came in at 151lbs and left at 141lbs. I'm currently at 143.5 and am slowling putting back on the weight and feeling better each day. 3). The only thing I can really do starting next week is grippers because it only puts a strain on the hands and they weight nothing. 4.) Due to this being such a horrible experience and this Crohn's disease making life difficult I will be following the SCD diet for the next 1-2 years and this in itself will pose it's own challenges. No wheat, yeast, starches of any kind so that means absolutely no bread. I tried almond bread which is allowable but it's freakin nasty. Might try making it myself but not keeping my hopes up. Protein from meats and eggs are ok as long as it's fresh or frozen so at least I'm saved there NO sugar! only those found naturally in meats, veggies and fruits No Milk products what so ever in any form so no more protein shakes due to the whey 5) I pretty much can't eat crap! So how does a grip guy who needs his nutrients get by on this crazy diet???? He turns into a hybrid type of Vegetarian. Purchased a juicer to start juicing everything and get back in the game. bought egg protein to save my muscles, and will need to watch everything here on out if I'm to maintain a healthy crohns free life style. Take care and once you're healed up, start kicking some a@# Quote Link to comment Share on other sites More sharing options...
Tom Scibelli Posted March 4, 2013 Share Posted March 4, 2013 Get better bro, I want to see you certify on that red! Quote Link to comment Share on other sites More sharing options...
jchapman Posted March 5, 2013 Share Posted March 5, 2013 Keep healing. Maybe do RRBT on grippers once you feel a little better in a week or so. Try to take a bad situation and get something positve out of it. What about hemp protein? Good luck! Quote Link to comment Share on other sites More sharing options...
Broly Posted March 8, 2013 Author Share Posted March 8, 2013 3/7/13- GRIPPERS R: Tx20, BBAx10, #1x10, #2x4, 3, GHP5x2, Vulcan: L3x8 L: Tx20, BBAx10, #1x10, #2x1, 1, Vulcan: L3x4 Well that's it for today, not much of a training session with anything but more of just to see where I am after taking a break and with not as much intensity as normal (need to keep it down a bit till i get the green light). Didn't lose too much strength. Feel like I lost more strength in my left hand than my right. Also my skin got a tad soft as the grippers felt a little rougher than normal. I'll call these workouts "Soft Opening" and hopefully soon I can start the "Grand Opening" and go all out with intensity. Quote Link to comment Share on other sites More sharing options...
Broly Posted March 17, 2013 Author Share Posted March 17, 2013 3/14/13- Recovery: Grip and Sledge Grippers L: Tx10, BBAx10, #1x10, BBSA cut x5, #2x2, GHP5x1, #2.5 choked x 4 attempts F, #2.5 choked x 4 attempts (just missed) F, GHP5x1, Vulcan L3x5 R: Tx10, BBAx10, #1x10, BBSA cutx5, #2x5, GHP5x3, 2, #2.5 choked x4 attempts F, #2.5 choked x2 closes, #2.5x F, Vulcan L3x7 TTk L: 10x10, 15x7, 20x5, 22.5x1, 20x3, 15x6 R: 10x10, 15x7, 20x3, 20x2, 1, 15x5 Sledge DL (from seat) Choked: 6lbsx5, 4, 4 Rear Sledge DL (from seat) 6x3, 2, 3 Sledge Negatives 6,10, 8, 6 sledge to face 6x5, 6, 4 Sledge twists 6x5 Well my first official workout on the road to recovery and getting back in the game. Still limited to 90% of my original workout till a few more weeks but I can still hit this current workout decently hard. Felt great. No pre workout sup at all, no whey protein, nothing but my new SCD diet and egg protein. Lost weight but not much strength. Need to keep this up!. 3 Quote Link to comment Share on other sites More sharing options...
John McCarter Posted March 18, 2013 Share Posted March 18, 2013 3/14/13- Recovery: Grip and Sledge Grippers L: Tx10, BBAx10, #1x10, BBSA cut x5, #2x2, GHP5x1, #2.5 choked x 4 attempts F, #2.5 choked x 4 attempts (just missed) F, GHP5x1, Vulcan L3x5 R: Tx10, BBAx10, #1x10, BBSA cutx5, #2x5, GHP5x3, 2, #2.5 choked x4 attempts F, #2.5 choked x2 closes, #2.5x F, Vulcan L3x7 TTk L: 10x10, 15x7, 20x5, 22.5x1, 20x3, 15x6 R: 10x10, 15x7, 20x3, 20x2, 1, 15x5 Sledge DL (from seat) Choked: 6lbsx5, 4, 4 Rear Sledge DL (from seat) 6x3, 2, 3 Sledge Negatives 6,10, 8, 6 sledge to face 6x5, 6, 4 Sledge twists 6x5 Well my first official workout on the road to recovery and getting back in the game. Still limited to 90% of my original workout till a few more weeks but I can still hit this current workout decently hard. Felt great. No pre workout sup at all, no whey protein, nothing but my new SCD diet and egg protein. Lost weight but not much strength. Need to keep this up!. Good stuff man! Kick some a## and take some names when you get fully healed. 1 Quote Link to comment Share on other sites More sharing options...
Broly Posted March 18, 2013 Author Share Posted March 18, 2013 3/18/13 Grippers L: Tx10, BBAx10, #1x10, #2x1, GHP5xF, #2.5 choked x2 attempts R: Tx10, BBAx10, #1x10, #2x3, 2, GHP5x2, #2.5 choked x2 attempts WD (orange spring) L: L1x3, 5, 3, 7, L2x3 R: L1x5, 10, L2x5, 4, 6 Hercules Bar 10x10, 10, 12, 12 Leverage Bar Floor Twists 7.5x5, 4, 4, 5x10 Plate Wrist Curls (Followed by Seated Plated Wrist Curls) 20x5+5, 20x5+5, 20x5+5, 20x3+2 Tricep behind neck presses 20x10, 10, 10, 22.5x8 This new SCD diet is very hard to follow but because it's so damn clean I've been eating extremely healthy and Juicing fruits and Veggies has given me so much more energy than I've ever had (I only juice for breakfast and add in egg protein). This morning I tried some beat root juice and it's true that it is a great for pre-workout. I felt like the tank was on full the whole workout and this was at 6am! Workout wise it was a great way to get back into some of the normal exercises. Still limited so I only went up to 25lbs for any lifts. It's hard not being able to engage my core and still pull intensity. Room was very cold so my gripping took a hit and my hands were cold. Hand conditioning is something I will need to re work on but I'll get back to where I use to be. Just need to keep taking it slow till I get the green light from the Doc. Anyway, I need to rant on this a bit. Juicing is freaking amazing. I'm getting all my fruits and veggies on a super fast highway into my body and all the nutrients. It does cut out alot of the fiber but that's a good thing for me right now. Until I get over this hurdle I need to keep the fiber from fruits and veggies on the low. Ever since I started juicing I've felt so different, more energy, more healthy, my attitude is so different. I don't ever feel like I need coffee or anything to keep me going. My tank always feels on full and on days that I do get tired, a quick 20 min nap is all I need to be right back into my hyper self. Energy after work has shot through the roof! Been reading great things about beatroot and tried it for the first time today and I felt better this morning than any workout I've ever had in the morning since I've been training. I'm blown away how juicing the veggies has felt. Quote Link to comment Share on other sites More sharing options...
Broly Posted March 22, 2013 Author Share Posted March 22, 2013 3/21/13- Grip and Wrist (recovery mode) Grippers L: Tx10, BBAx10, #1x10, #2x4 (PR), GHP5x2, Straphold #2 w/5lbs x10secs, 6secs, Overcrush: BBSA cut R: Tx10, BBAx10, #1x10, #2x6 (PR), GHP5x3, Straphold GHP5 w/5lbs x5secs, 5secs, Overcrush: BBSA cut Plate Pinches 30x30secs, 4 fingers: 30x20secs *****RAN OUT OF CHALK!!!!!******* ordered a couple blocks from ebay but they won't get here till April 1st so this kind of sucks. Stuck using the liquied chalk which comes off after a few sets. IM Hub 30x5secs, 8secs, 4secs Sledge to face L: 6x6, 7, 8x3, 10x1 R: 6x5, 6, 8x2, 10x1 Sledge DL from chair L: choked: 6x7, 6, 4 R: choked: 6x5, 5, 4 Plate Curls 25x2, 20x 5, 4 Was a little pressed for time and even though I was a bit tired today I had plenty of workout energy to get what I needed done. Actually PR'd on the #2 today with 6 reps on the right hand and 4 on the left. gave the 2.5 a try but setting it is an issue without engaging my core so I wasn't able to really get it. Felt easier though. I'll have to choke the gripper and train with parallel sets till I'm back to regular training. Quote Link to comment Share on other sites More sharing options...
wojo Posted March 22, 2013 Share Posted March 22, 2013 Great to see you back at it buddy! Quote Link to comment Share on other sites More sharing options...
Broly Posted March 25, 2013 Author Share Posted March 25, 2013 Great to see you back at it buddy! Thanks John! Quote Link to comment Share on other sites More sharing options...
Broly Posted March 25, 2013 Author Share Posted March 25, 2013 3/25/13- Recovery Grippers L: V3x8, 10, V4x5, V5x6, V6x3, V7xF, COC #2.5 Choked attempts, 2, 2 R: V3x7, 10, V4x7, V5x7, V6x6, V7xF, COC#2.5 Choked attempts: 2, 2 TTK 10x10, 15x10, 20x5, 22.5x1, 20x4, 4 WD L: 1x10, 2x5, 3x2, 5x1, 3x1, 1x2 R: 1x10, 2x5, 3x3, 5x1, 6xF, 4x2, 1x2 Behind Back DB Tricep FG Press 20x12, 22.5x10, 25x8, 27.5x5 Plate Curls 20x6, 25x5, 25x3, 3, 3 Sledge Hammer Twists Choked 6lbsx4, 3, 4 Earliest I've woken up so far for a workout, 5:30am. Takes a while to get everything juiced and ready for the morning and it normally kicks in hard after an hour or two but sustained a good amount of energy with not feeling tired and still tons left in the tank. Time in the morning will always be an issue. The workout itself felt great, Still seeing where the lay off affected me most. Grippers not so much, Wrist Developer took a hit and so did the TTk but other than that not too bad. I'm surprised with the tricep press and especially the plate curls. Plate curls felt strong as if I almost didn't have a lay off. It's been a full 4 weeks now since surgery. Stomach area feels tight when I try and stretch and get out of bed so it's still healing. These come back workouts are fitting even though a tad limited without engaging the core. Missing Pullups and Dips alot right now as well as the big lifts which I might be gun shy initially. Dr appointment on April 11th so hoping by then to be officially cleared to normal activity. Quote Link to comment Share on other sites More sharing options...
Broly Posted March 29, 2013 Author Share Posted March 29, 2013 3/29/13- EVERYTHING! Pushups 40, 30, 30, 20 Pullups 12, 12, 13, 10 GHP Negatives (timed holds) 50x10, 60x7, 65x7, 70x6, 75x5, 5, 6, 6, 80x5, 5 Plate Pinches 30x9 yanks, x7 yanks, 50x2 singles, x3 singles, x4 yanks Left (x2 RIght), x4Bounces Left (x2 Right) Key Pinch 25x4, 25x2, 20x6, 6 Drywall lifts 25x10, 25x5L+2R, 30x7L+3R, 30x6L+3R HHDB L: 10x10, 15x6, 13.75x4, 3 R: 10x10, 15x3, 13.75x3, 3 8lb Cannon Ball 25x5, 30x7, 50x3 IM Hub 35x1, 30x2 swings, 30x2 swings, 25x4 swings Axel Wrist Curls 39x15, 55x10, 6, 5, 44x9 BENDING 60D Spirals x3, 6" Grade2, 5" Grade 2, Yellow Nail, Blue Nail, 5.5" Grade 5 (pre-kinked), 7" HRS 5/16. ***All in single wraps*** Was able to move my follow up DR's appointment to yesterday afternoon. Healed up very nicely and got cleared to resume normal activity but to take it slow and to be careful with real heavy and strenuous movements. A few movements took a hit while others were barely effected. Pushups were pretty normal, Pullups took a hit, IM Hub, Key Pinch and Dry wall also took hits. Haven't played with the Heavy Handle Dumbbell in some time so that my lifts there were just ok. GHP negative machine lifts were great and saw almost no negative impact, same with plate pinches. What really surprised me was my Bending! Barely hand pain and was smashing nails left and right. Still kind of cautious and didn't want to push it too much but a great come back workout. 1 Quote Link to comment Share on other sites More sharing options...
Tom Scibelli Posted March 29, 2013 Share Posted March 29, 2013 Awesome workout!! You're back!!! 1 Quote Link to comment Share on other sites More sharing options...
Broly Posted April 1, 2013 Author Share Posted April 1, 2013 4/1/13 IM Pinch Block L: 25x8, 35x8, 40x4, 3, 5, 42.5x4 R: 25x8, 35x4, 40x1, 35x3, 40x2, 37.5x3 Hex Blob squeezes x3 glides x3 Rolling Thunder L: 100x2, 5, 105x5, 110x2, 115x1 R: 100x3, 4, 105x4, 110x2, 115x2 Ghetto Euro ****Webbing from last session still very raw and alot of pain****** 88x3, 5, 3 Plate Wrist Curls L: 20x4, 25x4, 2, 20x8 R: 20x4, 25x3, 2, 20x6 Pronation/Supination 5x10, 7.5x8, 4 sledge negatives 6x5, 5, 5 Sledge rear DL's 6x3, 4,. 3 Bending *****Jumped right into the big steel but was feeling shaky and didn't have much more to tackle a Red, typical hand pain but just need to get them reconditioned and get my chest, tricep and shoulder strength back up from the lay off****** 7"HRS 5/16 x1 (DULL and in singles 7" HRS 5/15 x1 (Bright- started singles then added 2/3 wraps then back to singles for sweep and crush) Redx Fail Grade 5x Fail 60Dx1 (singles but a few hits, finger and joint pain was the show stopper today) Quote Link to comment Share on other sites More sharing options...
Electron Posted April 1, 2013 Share Posted April 1, 2013 I need to be checking back here more often. Glad you got the surgery safely, and are free of your ailments. Recover quickly, and you'll be your former self-and more-in no time. Getting my hub in the mail this week probably, so I'll be shooting that video soon. Get better! 1 Quote Link to comment Share on other sites More sharing options...
Broly Posted April 3, 2013 Author Share Posted April 3, 2013 4/3/13- UPPER BODY Pushups: 20 reps every minute= 100 / 5 minutes Pullups: 10 reps every minute= 30 / 3 minutes Triangle Pushups: 10 reps every minute= 40 / 4 minutes Chinups: 5 reps every minute= 20 / 4 minutes Dips: 10 reps every minute= 30 / 3 minutes Started out OK but not up to form on the pullups and dips yet. Might be just today though, Was about to do some bending right after but got a case of the shakes and backed off. Kind of that light headed feeling when your blood pressure or sugar is really low. Probably just a case of bad timing on my part with the eating for today. Not a set day as I was working from home so I probably just didn't time it right. Quote Link to comment Share on other sites More sharing options...
Broly Posted April 5, 2013 Author Share Posted April 5, 2013 4/4/13- Tournament Format Training Grippers Tx10, #1x10, #2x5, GHP5x3, #2 block sets x2 Axel 107x7, 173x5, 223x1, 193x3 Ghetto Euro 88x4, 93x1, 98x1, 98x2 2" Vbar 88x3, 98x2, 108x1, 133x1, 143x1, 158x1 Sledge to Face 6x5, 8x3, 10x1 Sledge coin DL's (choked grip) 6x1, 1 Bending Blue x1, 5" 60D x1, Grade 5 - Kinked. My buddy came over the see what a grip workout was like. I like working out with people and it was cool to train with someone but it's more fun with someone who is use to grip. Wasn't in the mood to really teach properly as I was struggling with my own internal battle of getting to where I use to be. Either way it was great to see someone else take interest in the sport. I'm a very anxious and impatient person so I'm really struggling with the acceptance that the road back to where I left off might be a longer journey than originally anticipated. It's hard to accept because I put so much work into just getting to where I was and now I need to re train my body. Oh well, God doesn't give us obstacles we can't over come so I need to just see this as a test to my dedication and devotion. I WILL COME BACK TO WHERE I USE TO BE AND SURPASS IT! NO MATTER HOW LONG IT TAKES!!!!!! I LOVE GRIP AND WILL DO THIS SHIT TILL I DIE!!! 4 Quote Link to comment Share on other sites More sharing options...
Broly Posted April 7, 2013 Author Share Posted April 7, 2013 OK so from here on out, no more bitching! Time to move on and keep training. Can't change the past and can only look toward the future. The new Brian is a lean mean 140lb grip machine. Ripped to shreds and getting stronger each day. New diet, new attitude and new goals. Right now I am focused on finishing what I started with qualifying for nationals. Before the hospital I was 2 of 3 qualifying events in the 74k class. I think it's only fair to redo all my lifts and qualify in the 66K class. The axel and 1 arm olympic bar deadlift should be no issue to redo. My third lift is going to be a block weight or 2" FBBC vbar lift. 1 Quote Link to comment Share on other sites More sharing options...
Broly Posted April 7, 2013 Author Share Posted April 7, 2013 4/7/13 Dips - Started out a bit slow but That's just my MO, I always ramp it up! 12, 16, 12, 15, 10, 12, 13, 10= 100 Dips GHP negatives- Still feeling strong here. Put my ego aside and dropped the weight when I was tiring out to focus on crush 50x8, 60x7, 70x7, 75x7, 80x5, 5, 5, 75x6, 5, 70x5 43lb Block Weight - Switched between 4 and three fingers attemptsx 3, 2, 2 Squeezes x10, 10, 10, 10 Glides x3 ,5,4 Rolling Thunder 100x4, 105x6, 110x2, 115x1, 120xF, 110x1R, 100x2 Plate Curls - new PR! feeling great here and think I'll get to my 33lb Plate soon. 20x5, 25x5, 27.5x4 (3R), Same, 30.5x2 (a little crooked), 1xR, 25x5, 25x4 Hercules Bar 20x5, 8, 22.5x5 IM HuB 35x2, 25x2, 40x1L, 25x5 swings, x4 Key Pinch 25x3 Switched to plates pinch curls: 5x5, 10 Drywall bounces 25x10, 10 Bending Blue x2, 5" 60Dx2, Prekinked Grade 5's x2 Felt really good for this workout. Modified my juicing and felt a better effect from it. Wheatgrass kicked in and felt nice and strong. Quote Link to comment Share on other sites More sharing options...
Broly Posted April 9, 2013 Author Share Posted April 9, 2013 4/9/13 Behind Back Axel Wrist Curls 29x20, 69x10, 89x10, 107x6, 127x4, 4 2" Vbar 88x6, 121x3, 146x2, 171x1, 181x1R 6lb Front Sledge DL's (choked) 3, 4, 3 6lb Front Seldge Levers (choked) 3, 4, 3 8lb Rear Sledge DL's (choked) - I am so freakin weak with this movement. Wrists felt like they were ready to snap 2, 3 ,2 WD Right Side L1x5, L2x5, L4x2, L5x1, L6x1, L7xF (just missed) WD Left Side L1x5, L2x5, L4x1, L5x1, L6xmiss, miss Bending Steel works (Lowes) 5/16 7" Dull HRS x Fail (singles), x1 (1+2/3 wraps), xFail (singles) xFail (1+2/3 Wraps) Not too shabby of a workout. Blood Sugar was getting low near the WD and bending and I was tapering off quite a bit. My wrists were also pretty spent from the WD when I got to bending. Was able to find the 5/16 Dull and normal bars from Lowes (Home Depot sucks balls with this stuff). Bought myself 2 4ft dull bars and 2 3ft normal bars. These are great to work with when going for the Red. My hand conditioning is still whatevs but it's OK. I'll just keep on beating the crap out of them till their numb. Quote Link to comment Share on other sites More sharing options...
Broly Posted April 12, 2013 Author Share Posted April 12, 2013 4/11- Nationals Training Grippers Warmup: Tx5, #1x5, #2x1 (I normally would go higher but was trying this out for warming up) 20mm Block sets L: #1x5, #2x2, GHP5x1, F, #2x1, GHP5x1, #1x2 (GHP wide block)R; #1x5, #2x2, GHP5x2, 1, #2x1, GHP5x2, #1x3 (GHP wide block) ***Didn't feel that warmed up and my right hand had some slight pain near the top by the wrist****** Ghetto Euro (flat pates and pvc pipe) 88x5, 99x2, 104x2, 108x1, 113x1, 119x1, 123xF, 108x2 ***Almost back to where I was here! Very happy with these numbers right now****** Ghetto Axel 107x5, 157x5, 207x2, 227x2, 238x1, 1, 1 ***Still taking it slow here. Could probably have done more but not wanting to push it just yet***** Plate Curls 20x5, 25x3, 33xF, 30.5x1L, 25x3 *****Not really feeling it for this workout***** Qualifying attempt for Grip Nationals - 66k class / 40lb inverted hex dumbbell lift / L: 40x1, 1, 1 R: 40xF, F, F Block Weight attempts: 43xF, F, F squeezes: 43x10, 10, 10 (seconds) Drags: 43x4 ,4, 4 It wasn't so much about energy but the intensity just wasn't there. Was very blah and not into it. Could be from all the stress from work and stuff but at least I banged out one of the qualifying lifts for the 66k class! Will submit it and hopefully it will count. I originally was in the 74k class but since my surgery I've dropped weight and am now in the 66k class so I need resubmit 3 qualifying lifts for this class or the one remaining lift for the 74k class. Either way my ass is determined to qualify and go to nationals with everyone. http://www.youtube.com/watch?v=_YaZG6Xplno&feature=youtu.be 1 Quote Link to comment Share on other sites More sharing options...
Tom Scibelli Posted April 12, 2013 Share Posted April 12, 2013 Nice lift bro, your strength is coming back quick! Quote Link to comment Share on other sites More sharing options...
Broly Posted April 13, 2013 Author Share Posted April 13, 2013 Nice lift bro, your strength is coming back quick! Thanks Tom! Quote Link to comment Share on other sites More sharing options...
Broly Posted April 16, 2013 Author Share Posted April 16, 2013 4/13/13 - UPPER BODY Warmup (This is a high rep warm up that doesn't seem to translate well into the actual workout. Need to keep this type of volume separate) Pushups x43, Pullups x18, Triangle Pushups x20, Chinups x19 Dips 25x8, 50x4, 4, 4 Chest Crush Lifts 100x6, 125x4, 150x3, 160x2, 170x1 Gripper Chest Crush - Felt more comfortable the later two reps, not as much pain. 154 Gripper: 5, 4, 7, 6 DB FG Seated Shoulder Press - haven't done this in a LOOOOOONG time. Need to get them back up 30x10, 40x6, 5 DB FG Seated Tricep Press 20x10, 25x5, 5 Leverage Bar front 5x9, 10 Leverage Bar Rear 7.5x10, 10 Leverage Bar Twists 5x10, 10 An OK upper body workout. Really need to just do volume work as pushups and pullups and skip doing them in a high rep warm up. Need to get my whole upper body back to a stronger state so this was a good start Leverage bar wrist work was done with perfect form and was a good exercise to go light Quote Link to comment Share on other sites More sharing options...
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