Fist of Fury Posted March 10, 2023 Author Share Posted March 10, 2023 Friday, last workout for this week. Next week I'm going to skip grippers completely. Did some grippers in the morning, SM with filed handle at max setting, felt very hard, did 5-6 singles all were max effort. At the gym after 5 hours after lunch: Zottman Curl 12 kg 1x12 15 kg 1x10 Rope tricep pull-down: 2 light sets Goblet Squat 30 kg 1x10 35 kg 1x10 45 kg 1x10 Thumbless lift 32 kg 1x20 L&R Grippers GM spring 145 lbs: 4 singles RH and 4 missed LH (less than 1 mm off on all of them. DB concentration curl 20 kg: 6, 5, 5 RH / 6, 4, 3 LH. Was going to do some plate curls but I felt tired, I'll leave that for next workout. 4 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 13, 2023 Author Share Posted March 13, 2023 WU - Rotator cuffs and face pulls 2 sets, leg machines 2 sets, bumped up the weights on leg machines 1 plate. Zottman curls 10 kg x15. Tricep rope 1 set. Cable chest 2 sets. Close grip bench press 20 kg 2x20 40 kg 1x10 50 kg 1x10 60 kg 1x5 70 kg 1x5 80 kg 1x6 60 kg 1x12 Trap bar deadlift 65 kg 2x5 105 kg 3x5 Shrugs 65 kg 3x10 Thumbless lift 22.5 kg 1x5 32,5 kg 1x5 42.5 kg 1x5 57.5 kg 1x1 LH / 55 kg 1x1 RH Waitor curls 10 kg 2x12 12,5 kg 1x10 15 kg 1x10 20 kg 1x10 25 kg 1x10 30 kg 1x8 Tried some spider curls also, wasn't feeling it. DB french press 10 kg 2x10 12.5 kg 1x10 15 kg 1x8 R / 1x5 L 12.5 kg 1x10 R / 1x6 L Dips machine full stack 2x10 I will stop calling it tricep machine, it's really a dips machine. Unfortunately this gym doesn't have any good equipment for doing real dips. Plate curlz next workout for sure, I was spending way to much time in the gym today and wanted to get home. 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 13, 2023 Share Posted March 13, 2023 NICE WORKOUT TODAY Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 24, 2023 Author Share Posted March 24, 2023 I managed to close my #3 today again. First time since january 2021. I've been doing the same thing as before basically. Tried close grip bench press also, I did 100 kg very easily, I think my max is around 110 kg right now. Bench is crappy in this gym and I was alone so I didn't try a real max unfortunately. But I will program after 100 kg regardless. I will start a 10x10 program with high frequency. It's a program made by a well known bench presser from Sweden. There's a lot of reps, but the weights are low so hopefully I can try it and finish it. Year end goal will be to get back to where I was before, at around 120-130 kg. Grippers was fun last week. I managed to do 3 reps super easily with the GM spring set at 145 lbs (rated) but it was so easy so I stopped to check if it was correct. Could probably have done 6-7 reps. Strength went down this week though. But I'm making good progress at least and that's the most important thing. Drilled one of the handles a bit deeper so I can nog go as high as 162-165 with the GM spring. Max was around 155 before. I tried it today and it was significantly harder than my #3. So I estimate it's around 165 at the max setting. Been doing bench press four times a week for two weeks now to prepare myself for higher volume training. Also done a lot of tricep work. My legs are dog s h i t. Fortunately I can do static exercises like deadlifts and squats. I can't use my calfs though, then I get in trouble. Bodyweight is 93-94 kg. Slowly increasing, which is also good. 6 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 27, 2023 Author Share Posted March 27, 2023 27/3/23 Sledge hammer 10 lbs Ulnar deviation: 25 x 10, 30 x 10, 35 x 10, 40 x 5. Hammer curl: 25 x 10, 30 x 8, 40 x 3. Stacker replica 2x5 kg plates 2x8 second holds WU: Rotator cuffs, leg machines 2 sets each, zottman curl 10 kg 1x10, tricep extension 1x10. Close grip bench press 57.5 kg 10x10 Seated OHP 20 kg 4x10 Went very light here because the bench press was extremely hard for my left shoulder. DB Side Lateral Raise 7.5 kg 4x10 Backside Shoulder Machine 59 kg 4x10 Tricep Pushdown Cable 50 kg 1x10 64 kg 1x10 59 kg 1x10 50 kg 1x10 Trap bar DL 75 kg 1x10 115 kg 3x5 Shrug 75 kg 3x12 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 27, 2023 Share Posted March 27, 2023 GREAT WORKOUT TODAY Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 28, 2023 Author Share Posted March 28, 2023 28/3/23 WU: leg machines and rotator cuffs 2 sets each, zottman curl 10 kg 1x10, tricep push down 1x15 Close grip bench press 20 kg 4x15 40 kg 1x5 57.5 kg 10x10 Lat Pull-Down medium neutral grip 52 kg 4x12 Seal Row 40 kg 1x12 30 kg 1x12 35 kg 2x12 Face Pull 23 kg 4x20 Hammer Curl 15 kg 2x12 DB bicep curl 12.5 kg 1x7 + 10 kg 1x5 10 kg 1x7 + 7.5 kg 1x5 Plate pinch with rubber plates 20 kg bumper 3x10 sec 25 kg 1x1 LH / 1x0 RH 20+25 kg 2HP 1x10 sec Barbell Squat 20 kg 2x10 40 kg 1x10 60 kg 2x10 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 28, 2023 Share Posted March 28, 2023 NICE WORK OUT Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 29, 2023 Author Share Posted March 29, 2023 29/3/23 Carrying grocery bags from the store became an unwanted workout, my fridge was empty. Barely slept anything and I had to sleep in the afternoon, which I hate, I always get even more tired when doing that. Anyways I was just gone for 3 hours, I very rarely sleep for that long, even at night. Went to the gym very sleepy. Did: Leg machines 2 sets. Good morning 20 kg 2x20 40 kg 3x10 1H Barbell DL 50 kg 3x3 80 kg 1x2 Thumbless lift 33.25 kg 1x20 Grippers SM set to hard #2/easy #2.5 GHP 1.5" block set RH: 5, 4. LH: 3, 1 Attempted the #3 couldn't really set it so I did a cheat close and hold for a while instead, L & R. Very sleepy and my shoulders are extremely sore from all the benching. Which is very good. I hope I can finish the program, I know it will pay off big time if I'm able to. Last time I was so consistently sore in my muscles was when I did a dedicated BB training programming for my arms. That was four years ago now, when I did that I was sore in my arms for over a month. It payed off big time and I made very good gains. Even great gains in thick bar without really training it at all. Unfortunately shortly after this, around the same time as I did MM1 I started to get severe health problems and everything went donwhill from that point. I might do some dedicated arm training like that again. However that type of training is not something I can combine with anything else. At least not if I want to live a normal life. My plan is to focus on bringing my lower back and core strength up more after I've done the benching. So maybe more arm focus later in the year. 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 29, 2023 Share Posted March 29, 2023 Hopefully you are feeling better. That's a killer work out for being so tired. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 30, 2023 Author Share Posted March 30, 2023 30/3/31 WU: Leg machines, rotator cuffs, triceps, hammer curls, 2 sets each. Close grip bench press 20 kg 4x15 40 kg 1x5 57.5 kg 10x10 Seated OHP 25 kg 1x15 30 kg 1x15 25 kg 1x14 20 kg 1x15 OMFG Side lateral raise 7.5 kg 3x15 Backside shoulders machine 59 kg 3x15 59 kg 1x8 + dropped 2 plates 1x5 + dropped two more 1x3 Tricep cable push-down 45 deg handle wide grip 50 kg 3x15 Straight handle close grip 50 kg 1x12 + 41 kg 1x3 45 kg 1x12 + 36 kg 1x3 Silver Bullet #3: 34 sec RH & 25 sec LH DO Deadlift 70 kg 1x10 90 kg 1x5 110 kg 1x5 130 kg 1x3 Hyper Extension 2x20 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 30, 2023 Share Posted March 30, 2023 Nice workout Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted March 31, 2023 Author Share Posted March 31, 2023 31/3/23 WU: leg machines, rotator cuffs with band, tricep extension cable, hammer curls 2 sets each. Close grip bench press 20 kg 4x15 40 kg 1x5 57.5 kg 10x10 Seated OHP 30 kg 3x10 25 kg 2x10 Lat pull-down close neutral grip 52 kg 1x12 59 kg 2x12 52 kg 1x12 Backside shoulders machine 59 kg 3x15 Tricep push-down cable close grip 45 kg 4x15 Hammer curl 30 kg 1x5 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 31, 2023 Share Posted March 31, 2023 great workout Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 3, 2023 Author Share Posted April 3, 2023 3/4/23 WU: Rotator cuffs with sledge and bands, leg machines, 2 sets each. Sledge hamnmer curl 1x10, DB FP 10 kg 1x10, zottman curl 15 kg 1x10 Close grip bench press 20 kg 4x15 40 kg 1x5 57.5 kg 10x10 Tried thumbless lift, wasn't feeling it, no progression since last time, probably even weaker, didn't try to max because I knew it wasn't a good day. Lat pull-down medium neutral grip 59 kg 4x12 Seal row 40 kg 5x12 Face-Pull 23 kg 3x20 Tricep Push-down 45 deg handle wide grip 50 kg 1x15 64 kg 1x15 64 kg 1x12 + 54 kg 1x3 54 kg 1x15 Trap bar Deadlift 75 kg 2x10 115 kg 4x5 or 5x5, lost count Shrug 75 kg 3x12 Grippers SM spring 120-125 LH: 1x3, 9x5 (48) RH: 10x5 (50) 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 3, 2023 Share Posted April 3, 2023 way cool Monday workout Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 4, 2023 Author Share Posted April 4, 2023 4/4/23 WU: rotator cuffs, leg m,achines tricep and bicep, 2 sets. Close grip bench press 20 kg 4x15 40 kg 2x5 57.5 kg 10x10 Seated OHP 40 kg 3x8 40 kg 1x6 + 30 kg 1x2 35 kg 1x8 DB Side lateral raise 7.5 kg 4x12 Backside shoulders machine 59 kg 5x12 Tricep push down cable straight handle wide grip 64 kg 1x15 59 kg 1x8 + 1x3 + 54 kg 1x2 50 kg 1x12 Barbell squat paused 20 kg 3x10 40 kg 2x10 60 kg 1x2 90 kg 1x2 110 kg 1x1 100 kg 1x1 80 kg 3x5 Grippers SM spring 120-125 10x5 L&R 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 5, 2023 Author Share Posted April 5, 2023 5/4/23 Hyper extension 2x20 2H Kettlebell Radial deviation 12 kg 2x20 Ulnar deviation 12 kg 2x20 Pull-up neutral grip 1x5 Good morning 40 kg 3x10 Grippers SM spring max setting filed handle 5x1 with 5 second holds L&R Barbell finger curl 40 kg 1x10 70 kg 1x3 90 kg 1x3 Hammer curl 17.5 kg 1x5 25 kg 1x5 30 kg 1x5 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 5, 2023 Share Posted April 5, 2023 NICE ONE Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 6, 2023 Author Share Posted April 6, 2023 6/4/23 WU: Rotator cuffs with bands, leg machines 2 sets each Close grip bench press 20 kg 4x15 40 kg 2x5 57.5 kg 10x10 Seal Row 40 kg 1x12 45 kg 3x12 40 kg 1x12 Lat pull down neutral medium grip 59 kg 1x12 52 kg 3x12 Face pull 23 kg 1x20 27 kg 2x20 Hammer Curl 17.5 kg 1x15 15 kg 1x15 DB Bicep curl 12.5 kg 1x7 + 7.5 kg 1x8 7.5 kg 1x15 DO deadlift 70 kg 1x10 100 kg 1x5 110 kg 1x5 130 kg 1x5 Grippers SM spring 120-125 lbs 10x5 L&R 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 6, 2023 Share Posted April 6, 2023 nice workout Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 7, 2023 Author Share Posted April 7, 2023 7/4/23 WU: Leg machines 1 set, rotator cuffs and triceps 2 sets Close grip bench press 20 kg 4x15 40 kg 2x5 57.5 kg 10x10 Seated OHP 40 kg 5x8 DB side lateral raise 7.5 kg 1x12 8 kg 3x12 Backside shoulders machine 59 kg 4x15 Tricep pushdown wide grip 5x15 Didn't have time to do squats and grippers, had to go to dinner. After dinner, tried reverse bending, did one 6x6 square C45 at 150 mm in small leathers touching, very easy. Then I tried 8 mm rebar (hard) in the same style and pads, got it to maybe 5 degrees. It felt stronger and better than last time I tried over a month ago. I don't see any reason to train this, I will just try to get stronger upper body and stronger hands instead. I think it will take a long time to progress but I think it's a smarter way for me. 4 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 8, 2023 Author Share Posted April 8, 2023 8/4/23 Leg press Up to 3x5, don't know the weight exactly, somewhere 250-300 kg probably. I will not do barbell squats anymore, I can't do them, I get problems in my joints. So I will do this for the legs instead and keep doing other stuff like deadlifts for my back and core. Grippers COC#3 1x1 RH / 1x0 LH GM spring 120-125 lbs: 10x5 L&R KB hammer curl 8 kg 3x10 KB bottom up press 8 kg 3x10 Some mobility stretching with broomstick. First time I close a #3 on video since january 2021. (Video at the bottom). This felt easy also, I didn't really try my best, could probably have done 3 reps if I really tried and I probably could have closed it left as well but I didn't really care about really trying with my left. I feel that my strength is slowly coming back which is nice because the last two years I've tried this gripper a few times and I have not been even remotely near closing it. I will get back to where I was and I will go further as well. Because last time I trained seriously I didn't treat all the illnesses I have properly, actually some of them I didn't treat at all. This time around things are different. It might take a few years but I will be setting new personal bests in the future. It's not like I'm free from symtoms but now it's manageable at least. Problems with my legs will also go away according to the doctors. However it can take up to a year or more. So I have to suffer with this for quite a while. I don't want to take drugs that affects my brain either, so it's going to be a painful year or two. 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 9, 2023 Share Posted April 9, 2023 I know what you mean about the squats, leg press, leg extension, leg curls, and deadlifts . Injuries and health problems suck but you’re working through all these things. Great inspiration . keep moving forward. You never look back . Great work on the number three. 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted April 10, 2023 Author Share Posted April 10, 2023 20 hours ago, John Knowlton said: I know what you mean about the squats, leg press, leg extension, leg curls, and deadlifts . Injuries and health problems suck but you’re working through all these things. Great inspiration . keep moving forward. You never look back . Great work on the number three. It sure is. I've been unfortunate to have major health problems since i was 13 years old. It's just getting worse but now it feels like I can get back to how it was about 10 years ago at least, which is a very good thing. 2 Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.