JoshW Posted July 7, 2015 Author Share Posted July 7, 2015 Few overcrushes on a filed HG300..squeezed so hard on these I nearly passed out! Been doing an arm wrestling type routine for arms but lost track of reps and sets Included - heavy hammer curls, light hammer curls for 20+ reps, half range curls on heavy dumbell on a preacher bench and some wrist developer work Biceps now = 15.5" Forearms now = 14" 16" arms is my goal! Quote Link to comment Share on other sites More sharing options...
JoshW Posted July 8, 2015 Author Share Posted July 8, 2015 Bent a few 60Ds double overhand in one IMP Reversed a 5" 60D nail in one IMP Double underhand bend of a 60D Very easy stuff this! Just worked on technique Quote Link to comment Share on other sites More sharing options...
Buccos1 Posted July 9, 2015 Share Posted July 9, 2015 Nice work with the Super Master! Quote Link to comment Share on other sites More sharing options...
JoshW Posted July 9, 2015 Author Share Posted July 9, 2015 Nice work with the Super Master! Thanks man! Closest I've got with this thing since I brought it Hope your gripper training is going well! Quote Link to comment Share on other sites More sharing options...
JoshW Posted July 9, 2015 Author Share Posted July 9, 2015 Strict shoulder press: Triples! 40kg x 3 45kg x 3 50kg x 3 52.5kg x 3 55kg x 3 57.5kg x 3 60kg x 3 60kg x 2 60kg x 1 62.5kg x 1 Few 60Ds bent DU in one IMP 1 Quote Link to comment Share on other sites More sharing options...
bencrush Posted July 10, 2015 Share Posted July 10, 2015 Good DU and Reverse bending, Josh! Quote Link to comment Share on other sites More sharing options...
JoshW Posted July 10, 2015 Author Share Posted July 10, 2015 Thanks Ben! Bit rusty but hopefully some G5's will fall soon Quote Link to comment Share on other sites More sharing options...
JoshW Posted July 10, 2015 Author Share Posted July 10, 2015 DU bend 1 x 5.5" 60D in about half a IMP. Hurt like a muthaducka Quote Link to comment Share on other sites More sharing options...
JoshW Posted July 11, 2015 Author Share Posted July 11, 2015 Strict shoulder press 30kg x 10 rep 32.5kg x 10 reps 35kg x 10reps 37.5kg x 10 reps 40kg x 10 reps 42.5kg x 10 reps 45kg x 6 reps 47.5kg x 6 reps Push press 50kg x 1 55kg x 1 60kg x 1 65kg x 1 70kg x 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted July 13, 2015 Author Share Posted July 13, 2015 Push press: 40kg x 1 42.5kg x 1 45kg x 1 47.5kg x 1 50kg x 1 52.5kg x 1 55kg x 1 57.5kg x 1 60kg x 1 62.5kg x 1 65kg x 1 67.5kg x 1 70kg x 1 72.5kg x 1 75kg x 1 BW press wooooh Strict OHP: 50kg x 5 50kg x 5 Bench press: sadly my left rotator cuff has put me off bench for now felt very tight in the joints around the collar bone. 60kg x 10 60kg x 10 60kg x 10 3 sets of 20 push ups Finish up with hammer curls to failure. Grippers tomorrow and bending wednesday! Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted July 14, 2015 Share Posted July 14, 2015 Bench press: sadly my left rotator cuff has put me off bench for now felt very tight in the joints around the collar bone. This sounds as if your pec minor is tight. Try this: https://www.youtube.com/watch?v=RmGgYuMWf1A 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted July 14, 2015 Author Share Posted July 14, 2015 Yeah Jorg sounds like we have something very similar. Glad I can still shoulder press as that's more practical strength. Will check out that link, much appreciated my friend Quote Link to comment Share on other sites More sharing options...
JoshW Posted July 14, 2015 Author Share Posted July 14, 2015 Grippers - all mms set 1x HG200 1x HG250 2 singles x filed HG300 3 singles x GHP6 #129 Choker work on GHP6 up to 25mm for a few singles Quote Link to comment Share on other sites More sharing options...
JoshW Posted July 15, 2015 Author Share Posted July 15, 2015 4 or 5 - 60D nails bent strict DU 2 Quote Link to comment Share on other sites More sharing options...
JoshW Posted July 16, 2015 Author Share Posted July 16, 2015 Double overhand bending: 3 x 60Ds in singles for warm up 1 x black G5 @366lbs in singles HELL YEAH. 1 Quote Link to comment Share on other sites More sharing options...
Sam Radford Posted July 16, 2015 Share Posted July 16, 2015 Where do you get your 60D nails from? Great wrist strength pal!! Quote Link to comment Share on other sites More sharing options...
JoshW Posted July 16, 2015 Author Share Posted July 16, 2015 Thanks buddy! I get mine from - B&Q, wilkinsons and my local DIY store, they will be labelled as 150mm nails or 6" nails. Hope to see you bending soon! Quote Link to comment Share on other sites More sharing options...
JoshW Posted July 16, 2015 Author Share Posted July 16, 2015 Shoulders are beat up from bending this morning. Volume strict shoulder press: 40kg x 8 42.5kg x 8 45kg x 8 47.5kg x 8 50kg x 12 PB 40kg x 7 40kg x 6 30kg x 15 quick time under tension reps Quote Link to comment Share on other sites More sharing options...
JoshW Posted July 17, 2015 Author Share Posted July 17, 2015 Arm wrestling arms workout: One arm preacher curls: 20kg x 5 22.5kg x 5 25kg x 5 27.5kg x 5 30kg x 1 30kg x 1 25kg x 5 x 3 20kg x 8 x 3 40kg reverse curls 8 reps Empty bar 3 sets of 10 reps Really hit my tendons this one! 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted July 18, 2015 Author Share Posted July 18, 2015 G5 double overhand in single IMPs Quote Link to comment Share on other sites More sharing options...
JoshW Posted July 20, 2015 Author Share Posted July 20, 2015 Strict shoulder press: 40kg x 3 45kg x 3 50kg x 3 52.5kg x 3 55kg x 3 57.5kg x 3 60kg x 3 PR maybe? Not sure. 62.5kg x 1 Bench press: 50kg x 3 60kg x 3 65kg x 3 70kg x 3 75kg x 3 80kg x 3 85kg x 3 90kg x 3 95kg x 3 100kg x 3 Rotator cuff still stiff, hurts. Been stretching and massaging the effected areas though! Warm down - 3 sets of 20 push ups Quote Link to comment Share on other sites More sharing options...
JoshW Posted July 21, 2015 Author Share Posted July 21, 2015 One arm dumbell isometrics: 30kg x 10 second hold 40kg x 10 second hold x 3 sets 45kg x 10 second hold x 3 sets 50kg x 10 seconds - ouch! 30kg x failure 3 sets Seated barbell curls: 40kg x 3 45kg x 3 50kg x 3 30mins side pressure work with bands Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted July 21, 2015 Share Posted July 21, 2015 Nice bends bro! While there are many more on here more qualified than me to give tips/advice, I will offer one that I know for sure will help you. You need to get more chalk on both the wraps and your hands. I could still see blue on the wraps and the color of your flesh, that's how I know you didn't use enough lol. If you're concerned about making a mess, take a block of chalk, put it in a Ziploc bag, crush it into a powder, and then just dip your hands in and bathe them in the chalk inside the bend. And give the wraps a nice chalking as well. The final sweep and crush would have gone down much easier had you used more of that white stuff. Great job 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted July 21, 2015 Author Share Posted July 21, 2015 Thanks dude!! I should have taken it more seriously if I'm honest, my wraps have so many air pockets and creases which need to be sorted out. Next bend I will cover everything in chalk and get it done! Appreciate you taking the time to help a bro out Btw - you now definitely qualify in giving advice on bending, no doubt about that! 1 Quote Link to comment Share on other sites More sharing options...
JoshW Posted July 22, 2015 Author Share Posted July 22, 2015 Triceps: 20kg dumbbell 10 reps 10 sets over head extensions Preacher curls: One armed 20kg dumbbell 10 sets of 10 reps Practiced some arm wrestling with my brother, my tendons have got very strong for sure I could hold him at any angle and pull back for a win with ease. Warm down - empty bar curls and side pressure work with bands Quote Link to comment Share on other sites More sharing options...
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