John Knowlton Posted April 30, 2023 Share Posted April 30, 2023 Nice work that’s one hell of a workout Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 1, 2023 Author Share Posted May 1, 2023 (edited) 1/5/23 KB BU Press - 8 kg 2x10 Sledge hammer radial/ulnar deviation - 1x15 Leg ext machine - 2x15 Leg hamstring machine - 2x15 Int/Ext rotation cable - 1x15 Face Pull - 1x30 Band pull apart - 2x15 each Thumbless lift 34.5 kg 1x20 Close grip bench press - Workout #19 - 18 sets Reverse Fly machine - 59 kg 4x15 Reverse bending small leathers touching in middle 6x138 mm C45 square - 35~ deg 8x174 mm rebar (hard) - 5-7~ deg 1HP 50 mm - failed at 32 kg. Sledge hammer 10 lbs Ulnar deviation at 40 - 4x8 Radial deviation at 25 - 4x8 Trap bar deadlift 75 kg 2x10 95 kg 1x5 115 kg 1x3 135 kg 5x5 Sledge hammer 10 lbs hammer curl Up to one ugly single at 45 with LH and 9 reps at 30 with right + 2x2 at 40 with left, 1x1 with RH at 40 and 10 reps at 30 with LH. Shrug 95 kg 4x12 Edited May 1, 2023 by Fist of Fury 3 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted May 1, 2023 Share Posted May 1, 2023 On 4/28/2023 at 8:44 AM, Fist of Fury said: 28/4/23 WU: leg machines and rotator cuffs 2 sets each, face pull 1 set. Grippers SM spring 120-125 lbs 2x2 #3 RH: 1, 1, 1, 1, 1, 1, 1, 0. #3 LH: 1, 1, 1, 1, 0, 0. My left might actually be stronger than ever, one of the closes was with a really wide set. Right is getting better as well, one of the closes was with a very bad set. Could have done doubles on the first sets but I had planned on doing singles. Barbell squat 20 kg 3x10 Close grip bench press Workout #18 - 18 sets Barbell row 40 kg 1x15 50 kg 1x15 60 kg 2x15 50 kg 1x15 Lat pull down medium neutral grip 59 kg 1x12 + 52 kg 1x3 52 kg 4x15 Face pull 34,5 kg 2x15 32 kg 3x15 DB hammer curl 25 kg 1x10 + 15 kg 1x5 17.5 kg 1x15 15 kg 1x15 15 kg 1x13 + 12.5 kg 1x2 12.5 kg 1x15 Was going to do some leg training but f0kk no, time to get home and drink some imperial stout. This was the last hard day of this program in terms of workload. If this is how this guy has trained for 20 years I'm not surprised he's a world champion. f0kking brutal training. I've never been hungrier in my entire life. I've gained solid 2-3 kg's in BW and it's not many grams of fat. Probably a significant amount of water but I'd like to believe it's at least 1 kg of solid muscle mass. I hear you on the constant hungriness. It sounds like a good problem but it sucks. I'm sure you packed on some muscle mass. If your that hungry its because your body needs it. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 2, 2023 Author Share Posted May 2, 2023 2/5/23 Cross trainer 115 x 3 min Leg extension machine - 2x15 KB Swing 1x20 Ext/Int Rotation cable 1x15 Crunch machine - 3 sets Back ext machine - 3 sets Barbell squat 20 kg 1x10, 40 kg 2x10 4 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 4, 2023 Author Share Posted May 4, 2023 (edited) 3/5/23 KB Swing 2x20 Some gripper closes, hands felt trashed, probably from the bending. Not sure I will do anymore bending, I just don't think it's fun anymore. 4/5/23 Felt sick today, and I still do. Lat pull down - 3x12 Barbell row - 4x12 Close grip bench press Workout #20 - 18 warmup sets 110 kg 1x1 90 kg 3x5 80 kg 1x12 Grippers RH only SM spring 120-125 lbs 1x3 #3: 1x2 #3: 2+0 #3: paused set 25-30 mm): 1x1 #3 with monkey set (it's what I call a very weak set when the thumb is too weak): 1, 1, 0. Hyper extension 1x20 +20 kg 1x15 Probably would have closed the Elite spring at 165 today but I actually forgot I had it with me so I didn't try it. First monkey set might actually have been the best gripper close I've ever done. Wrist was even slightly bent, in the wrong direction. Can't believe I actually closed this gripper with that set. Got a skin crack in LH from last time so I need to let it heal. Going to do 5/3/1 for a cycle or two now, then I will probably run this high volume program again. Edited May 4, 2023 by Fist of Fury 5 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 5, 2023 Author Share Posted May 5, 2023 (edited) 5/5/23 Leg Ext machine 36 kg 1x12 45 kg 2x12 Hyper ext 10 kg 3x12 Crunch machine 90 kg 1x12 108 kg 2x12 DB curl 15 kg 1x15 Side lateral raise cable 9 kg 1x15 Decline cable fly 18 kg 1x12 23 kg 2x12 Incline DB press 12.5 kg 1x15 15 kg 1x15 25 kg 1x10 35 kg 1x8 Seated OHP DB 20 kg 2x10 Good morning 50 kg 2x10 Squat 50 kg 1x5 60 kg 1x5 80 kg 1x2 90 kg 1x2 100 kg 1x2 Thumbless lift 32.5 kg 1x5 42.5 kg 1x3 52.5 kg 1x1 DO deadlift 100 kg 1x5 110 kg 1x3 120 kg 1x2 140 kg 1x5 For the first time in my life I can actually bench more than I can squat. Atleast without getting injured. Edited May 5, 2023 by Fist of Fury 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 6, 2023 Author Share Posted May 6, 2023 (edited) 6/5/23 Got a horn trainer today and tried it. I was only able to lift 55 kg (plates). It's made out of plastic and it doesn't have the same dimensions as the Ironmind version. It feels closer to David Horne's anvil trainer but not exactly as hard. Somewhere in between IM and WOG version. I will do some semi heavy lifts once a week with it after biceps workout. I also realized yesterday that I will not do 5/3/1. I will just re-cycle the same thing as I've been doing for the last 1-2 months. There's no reason to change anything. What I will change is some of the assistance exercises. I will work the same muscles but with different exercises. I feel that's necessary in order to progress. I don't think just adding plates to the same exercises and rep counts will work for me. Edited May 6, 2023 by Fist of Fury 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 8, 2023 Author Share Posted May 8, 2023 8/5/23 WU: Leg machines, bands, dumbbells, smith machine. Close grip bench press 62.5 kg 10x10 Incline DB press 25 kg 2x10 22.5 kg 2x10 Side lateral raise cable 9 kg 3x10 Seated reverse fly machine 73 kg 4x10 Tricep push down cable 45 deg handle 64 kg 1x10 73 kg 1x10 68 kg 2x10 Trap bar deadlift 75 kg 2x10 95 kg 2x5 115 kg 2x3 135 kg 1x1 145 kg 3x5 Grippers SM spring 120-125 lbs RH: 10, 10, 10 ,10 ,10, 10, 10, 8, 10, 7+2+0, (97) LH: 10, 10, 10, 10, 7+0, 7, 6+1+0, 5, 4 (70) Shrug 105 kg 4x12 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted May 8, 2023 Share Posted May 8, 2023 Killer Monday morning workout Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 9, 2023 Author Share Posted May 9, 2023 9/5/23 KB swing 2x20 Leg ext 2x15 Reverse fly band 2x20 Seated crunch machine 90 kg 1x15 108 kg 2x15 95 kg 2x15 Hyper ext +15 kg 4x12 Thumbless lift +35 kg 2x5 Horn trainer +35 kg 3x3 Close grip bench press 20 kg 4x15 40 kg 1x7 62.5 kg 10x10 Lat pull down medium neutral grip 66 kg 3x12 59 kg 1x12 Seated cable row Narrow grip 73 kg 1x12 59 kg 1x12 Widest grip 59 kg 2x12 Face pull 32 kg 4x20 2H cable curl 54 kg 1x12 54 kg 1x11 50 kg 1x12 50 kg 1x9 Grippers SM spring 120-125 lbs RH: 10x10 LH: 10, 10, 10, 10, 10, 10, 10, 9, 6, 8 (93) Good morning 20 kg 1x15 30 kg 1x10 40 kg 1x10 50 kg 3x10 Squat 50 kg 1x10 70 kg 1x5 85 kg 5x2 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 11, 2023 Author Share Posted May 11, 2023 (edited) 10/5/23 Bike ride - 12 km 1HP 50 mm +20 kg 1x10 11/5/23 Hyper extension 1 set. Leg extension, reverse fly band, bromstick mobility 2 sets. Close grip bench press 20 kg 4x15 40 kg 1x10 62.5 kg 10x10 Incline db press 20 kg 1x15 25 kg 1x15 30 kg 1x11 + 25 kg 1x4 25 kg 1x10 + 20 kg 1x4 Side lateral raise cable 9 kg 3x15 Seated reverse fly machine 66 kg 4x15 Tricep push down cable close grip 50 kg 4x15 50 kg 1x13 + 41 kg 1x2 Good morning 20 kg 1x15 40 kg 1x10 50 kg 3x10 DO deadlift 70 kg 1x10 100 kg 1x5 120 kg 1x2 140 kg 1x1 160 kg 1x1 Grippers SM spring 120-125 lbs RH: 10, 10, 10, 10, 10, 8, 10, 7, 10, 10 (95) LH: 10, 10, 10, 10, 10, 10, 10, 10, 9, 10, 11 (100) I think that was what I did, I don't remember with 100% certainty, but it doesn't really matter when I do double overhand deadlift at the same time. Edited May 11, 2023 by Fist of Fury 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted May 11, 2023 Share Posted May 11, 2023 NICE WORK Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 12, 2023 Author Share Posted May 12, 2023 12/5/23 Leg ext - 2x15 Rev fly band - 2x20 Seated crunch machine 90 kg 1x15 108 kg 3x10 Hyper ext +15 kg 4x15 Close grip bench press 20 kg 4x15 40 kg 1x10 62.5 kg 10x10 Incline DB press 30 kg 2x10 30 kg 1x8 + 25 kg 1x1 + 25 kg 1x0 25 kg 2x10 DB row 45 kg 4x12 Seated reverse fly machine 73 kg 1x15 66 kg 1x15 59 kg 1x15 Tricep push down cable close grip 50 kg 4x15 Grippers SM spring 120-125 lbs 10x10 Leg ext 50 kg 4x12 Squat 20 kg 1x10 50 kg 1x5 85 kg 5x3 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 15, 2023 Author Share Posted May 15, 2023 (edited) 14/5/23 Sledge hammer 10 lbs Ulnar deviation - 2 sets Hammer curl - 2 sets Strict DB curl - 27 kg Grippers SM spring 128-132 lbs 1x1 GM spring 145 lbs RH: 2, 2, 2, 1. LH: 1, 1, 1, 0. 15/5/23 Int/Ext rotation cable 1x15 Leg ext 1x15 Reverse fly band 1x15 Hyper ext 1x15 Grippers SM spring 128-132 lbs 2x2 RH: Elite spring 165~ 1 mm off #3 1x0 LH: #3 1x2 (rep PR), 1x0 SM spring 128-132 lbs 1x8 Close grip bench press 20 kg 4x15 40 kg 1x10 62.5 kg 10x10 Lat pull down cable medium neutral grip 66 kg 3x12 59 kg 1x12 Seated cable row, widest grip 59 kg 1x12 52 kg 3x12 Face pull cable 32 kg 1x20 36 kg 2x20 Tricep push down cable 45 deg handle 73 kg 3x15 73 kg 1x12 + 64 kg 1x3 Leg extension 41 kg 3x15 Grippers LH: #3 - Wide set very easy, #3 - Even wider set around 40 mm, fairly easy as well. #3 - Widest I ever closed this gripper with, around 50 mm also closed and it wasn't my max, fairly close to it, maybe 99% effort. Elite spring 165~ - Attempted from really wide set as well, not quite there yet though. RH: Elite spring 165~- 1x0, setting too weak, I feel my crush is there but I can't set it, maybe all the pressing is the reason. #3 - Really hard to set this one as well but I manage to close it anyways, from around 25-30 mm. #3 - Tried to just close it from a wider set since my set was weak, got it from around 35-40, which is about equal to my best with this set width. Elite spring 165~, from wide set 35-40 mm, same result as when I tried to set it deeper, around 1 mm off. Suite case deadlift 50 kg 2x10 sec 70 kg 1x10 sec 90 kg 1x10 sec Need to keep the core pressure, face looks like a Trap bar deadlift 95 kg 1x10 105 kg 1x5 125 kg 1x3 145 kg 5x5 Shrug 105 kg 4x12 Edited May 15, 2023 by Fist of Fury 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 16, 2023 Author Share Posted May 16, 2023 (edited) 16/5/23 Reverse fly band 2x20 KB BUP 8 kg 1x10 (also did this yesterday 1x15) Leg ext 2x15 Tricep pushdown cable 1 set DB curl 1 set Seated crunch machine 50 kg 1x20 90 kg 1x15 108 kg 4x10 Hyper extension +15 kg 4x15 Thumbless lift +35 kg 2x10 Horn trainer +35 kg 2x5 Grippers SM spring 128-132 lbs 38 mm block set 5x1 Close grip bench press 20 kg 4x15 40 kg 1x10 62.5 kg 10x10 Incline DB press 30 kg 5x8 Side lateral raise cable 9 kg 4x12 Seated reverse fly machine 73 kg 5x12 Tricep pushdown cable close grip 54 kg 5x15 Grippers GM spring 145 lbs 10x2 Good morning 20 kg 1x15 40 kg 1x10 50 kg 3x12 Squat 50 kg 1x10 70 kg 1x5 90 kg 5x2 Edited May 16, 2023 by Fist of Fury 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted May 16, 2023 Share Posted May 16, 2023 killer workout Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 17, 2023 Author Share Posted May 17, 2023 17/5/23 Crosstrainer: 15-137 - 5 min 1HP 50 mm +15 kg 1x5 +20 kg 5x1 +25 kg 1x1 +27.5 kg a bit of air with LH, nothing RH +22.5 kg 1x10 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 18, 2023 Author Share Posted May 18, 2023 (edited) 18/5/23 Bands 2x20 Leg ext 1x30 KB BUP 8 kg 1x15 KB row 24 kg 1x10 KB 2H radial deviation 8 kg 1x50 Grippers SM spring 128-132 lbs 38 mm block set 5x1 Close grip bench press 20 kg 4x15 40 kg 1x10 62.5 kg 10x10 (felt very good today compared to previous two workouts this week) DB row 45 kg 4x12 Lat pulldown medium neutral grip 66 kg 1x12 59 kg 3x12 Face pull 36 kg 3x20 Bicep 2H cable curl 45 kg 1x15 36 kg 3x15 Grippers GM spring 145 lbs 2, 2, 2, 2, 1 L&R It's a miracle I could even set this gripper once, felt like setting a #3.5, felt like arms were filled with led. I don't even know how I could even go through the motion of bicep curls. This is so brutal, just half way through I can barely lift my arms. It's the way it should be tho, I will not take longer rests. Good morning 20 kg 2x20 40 kg 2x10 50 kg 3x12 DO deadlift 70 kg 2x10 100 kg 1x5 115 kg 1x3 125 kg 2x1 140 kg 1x7 Tried to continue grippers, manage one single with L&R, at least I tried. Edited May 18, 2023 by Fist of Fury 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 19, 2023 Author Share Posted May 19, 2023 19/5/23 Bands 2x20 KB BUP 8 kg 1x15 Close grip bench press 20 kg 15, 20, 20 30 kg 2x10 62.5 kg 10x10 Incline DB press 32.5 kg 4x8 32.5 kg 1x7 + 1x0 Side lateral raise cable 9 kg 4x12 Seated reverse fly machine 66 kg 4x15 Tricep pushdown close grip 50 kg 1x15 54 kg 4x15 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted May 19, 2023 Share Posted May 19, 2023 great Friday workout Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 19, 2023 Author Share Posted May 19, 2023 7 minutes ago, John Knowlton said: great Friday workout It was kind of terrible to be honest, just want to get home and drink beer Legs tomorrow instead, it's better to have something to do every day anyways Resting for two straight days almost kills me to be honest. 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 20, 2023 Author Share Posted May 20, 2023 (edited) 20/5/23 Zottman curl 10 kg 2x10 Leg extension 50 kg 4x15 Seated crunch machine 90 kg 4x15 Hyper extension +15 kg: 12, 12, 12, 20 Grippers SM spring 128-132 lbs 38 mm block set 3x1 GM spring 145 lbs 1x1 Elite spring 165~ lbs less than 1 mm RH, 2 mm LH #3 1x0 Squat 20 kg 1x10 4 hours later... Squat 20 kg 1x20 40 kg 1x10 60 kg 1x10 75 kg 1x5 95 kg 1x2 105 kg 1x1 115 kg 1x1 95 kg 2x5 Grippers #3 RH: 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 0 (10) #3 LH: 1, 1, 1, 1, 1, 1, 1, 1, 1, 0, 1 (10) Edited May 20, 2023 by Fist of Fury 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted May 21, 2023 Share Posted May 21, 2023 Nice work Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 22, 2023 Author Share Posted May 22, 2023 22/5/23 Ext/int rotation cable 2x20 Bands 2x20 KB BUP 8 kg 1x10, 12 kg 1x10 Leg ext 1x25 Tricep pushdown 1x15 Close grip bench press 20 kg 4x15 30 kg 1x10 40 kg 1x10 62.5 kg 10x10 Lat pulldown medium neutral grip 52 kg 5x12 Seated row 45 kg 2x12 52 kg 3x12 Face pull cable 36 kg 4x20 2H bicep curl cable 41 kg 5x15 Cup training cable to 77 kg 1x5 Thumbless lift +35 kg 1x15 Trap bar deadlift 75 kg 2x10 115 kg 1x5 125 kg 1x2 165 kg 1x1 185 kg 1x1 155 kg 1x5 Shrug 125 kg 3x8 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 23, 2023 Author Share Posted May 23, 2023 23/5/23 Bands 2x20 Leg ext 1x25 Tricep pulldown 2x20 Hyper extension 1x20 +20 kg 4x10 Seated crunch machine 99 kg 1x12 108 kg 4x12 Close grip bench press 20 kg 4x15 30 kg 1x10 40 kg 1x10 62.5 kg 10x10 Incline DB press 35 kg 1x8 32.5 kg 4x8 Side lateral raise cable 11.3 kg 4x12 Seated reverse fly machine 59 kg 4x20 Triceps push down cable 45 deg handle 77 kg 1x14 73 kg 1x15 73 kg 1x14 + 68 kg 1x1 68 kg 1x13 + 64 kg 1x2 64 kg 1x15 Leg extension 54 kg 3x15 Zercher box squat 20 kg 1x10 50 kg 1x5 60 kg 1x5 90 kg 5x3 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.