John Knowlton Posted May 23, 2023 Share Posted May 23, 2023 nice workout Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 24, 2023 Author Share Posted May 24, 2023 24/5/23 Cross-trainer 103-129 - 5 min Horn trainer tricep pulldown - 2x10 Horn trainer deadlift +30 kg 3x1 +40 kg 1x1 +45 kg 1x1 +37.5 kg 3x3 Leg press +50 kg 1x15 +100 kg 1x15 +130 kg 1x15 +150 kg 1x15 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 24, 2023 Author Share Posted May 24, 2023 Tried to bend some horseshoes. I have not tried this in 2 years. Damn this is so difficult, even the easiest shoes (that won't snap) is difficult, not at all a friendly activity for a beginner. I managed to bend one shoe to a heart (a very ugly heart). Then I just can't finish the next harder shoe, I can open it but then my femur is going to break if I try to finish it. I feel the first part of the bend is mostly technical, then the second part is all about pain tolerance. I would need to have much larger quads in order to manage this. I doubt they will ever get much bigger. I will try in a couple of years again if I feel better physically. 4 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 25, 2023 Author Share Posted May 25, 2023 25/5/23 Some warmup, it's so hot now I can't remember eveything I do, I just want to go home before I even start... Close grip bench press Workout #31 - 14 sets plus warmup Grippers, some singles with #3 and Elite spring at 160~ lbs, I think I closed it 4 times and missed it twice. Closed the #3 2-3 times and missed once. Right hand only, skin is too bad in left hand. Sledge hammer work radial and ulnar deviation - 3 sets and some hammer curls, I've become stronger in the hammer curls which is a pleasant surprise, I think it's the first time in my life I feel I've progressed with levering. Lat pulldown single arm rows Face pull Bicep curl with rope I followed the program Suitcase deadlift - 3 sets I'm happy I made it home alive. 4 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted May 25, 2023 Share Posted May 25, 2023 22 hours ago, Fist of Fury said: Tried to bend some horseshoes. I have not tried this in 2 years. Damn this is so difficult, even the easiest shoes (that won't snap) is difficult, not at all a friendly activity for a beginner. I managed to bend one shoe to a heart (a very ugly heart). Then I just can't finish the next harder shoe, I can open it but then my femur is going to break if I try to finish it. I feel the first part of the bend is mostly technical, then the second part is all about pain tolerance. I would need to have much larger quads in order to manage this. I doubt they will ever get much bigger. I will try in a couple of years again if I feel better physically. Dude you went from nearly dying in the hospital last year to this. Amazing progress. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 26, 2023 Author Share Posted May 26, 2023 (edited) 26/5/23 Reverse fly band 2x20 Leg machines 1x20 Horn trainer tricep pulldown 2x15 Cup training up to 59 kg 1x5 1HP 50 mm +15 kg 1x5 +20 kg 1x3 +25 kg 1x1 +30 kg 1x0 a bit of air with each hand +25 kg 8 reps LH / 5 or 6 reps RH Thumbless lift +35 kg 1x20 Horn trainer +35 kg 3x1 +40 kg 1x3 +50 kg 1x1 LH / 1x0 RH Close grip bench press Workout #32 - 13 sets plus warmup Incline DB press 25 kg 5x10 Side lateral raise cable 11.3 kg 3x12 Tricep pushdown close grip 59 kg 5x12 Reverse fly machine 59 kg 4x12 Edited May 26, 2023 by Fist of Fury Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted May 26, 2023 Share Posted May 26, 2023 KILLER FRIDAY WORK Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 29, 2023 Author Share Posted May 29, 2023 29/5/23 WU: Bands and leg machines 2x20, bicep and tricep 1x15, db row 1x10. Close grip bench press Workout #33 - 14 sets plus warmup Seated cable row 59 kg 1x10 66 kg 1x10 73 kg 1x10 79 kg 2x10 Lat pulldown medium neutral grip 59 kg 4x12 Face pull cable 36 kg 4x20 2H Bicep cable curl 50 kg 5x12 Good morning 20 kg 1x20 40 kg 1x20 50 kg 1x15 57.5 kg 3x8 DO Deadlift 70 kg 2x10 100 kg 1x8 120 kg 1x5 135 kg 1x3 140 kg 1x1 150 kg 1x3 Barbell fingercurl 70 kg 5x10 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 30, 2023 Author Share Posted May 30, 2023 (edited) 30/5/23 Rotary torso machine stack 3x10 Crunch machine 90 kg 1x15 stack 3x15 Hanging leg raise 1x10 Sledge hammer 10 lbs Ulnar deviation at 30 - 3x12 Radial deviation at 25 - 3x12 Did this in a circuit with no rest at all. Back extension machine stack 3x10 Hyper extension +20 kg 3x12 Leg extension 45 kg 3x20 1HP 50 mm +15 kg 1x5 +20 kg 1x5 +25 kg 3x3 Zercher box squat 40 kg 1x10 60 kg 1x8 80 kg 3x5 1HKP 12 mm +15 kg 3x10 sec Edited May 30, 2023 by Fist of Fury 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted May 31, 2023 Author Share Posted May 31, 2023 31/5/23 Bands 2x20 Broomstick 2x15 Tricep pulldown 2x10 Fatgripz DB row 25 kg 2x10 Fatgripz rolling handle DL +70 kg L&R, some air with +75 kg LH, din't try RH. Horn trainer 40 kg 1x1 42.5 kg 5x1 Close grip bench press Workout #34 - 17 sets plus warmup Seated OHP 50 kg 5x8 Barbell row 50 kg 1x12 60 kg 1x12 70 kg 2x12 Seated reverse fly machine 66 kg 4x12 Tricep push down 45 deg handle 77 kg 1x15 73 kg 1x15 68 kg 1x15 64 kg 1x15 66.3 kg 1x15 DB hammer curl 25 kg 1x12 22.5 kg 1x12 20 kg 1x12 17.5 kg 1x12 15 kg 1x12 Cardio 6 km bike ride 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 1, 2023 Author Share Posted June 1, 2023 (edited) 1/6/23 WU: KB swing 24 kg 2x20, Leg ext 23 kg 1x20, rotary torso machine stack 3x10, bicep and tricep 1 set Good morning 20 kg 1x20 40 kg 1x20 57.5 kg 4x8 Horseshoes bending Kings steel DR 7/32 fram kappa, too easy with leg pad now, try it without next time. Kings steel DR 7/32 bak kappa, also to easy, I have one smaller size as well, will start with that one next time. Legend half round #4 front clip 16x7 mm, good challenge, got a complete bend of it, wasn't able to make a heart of it though. TDR front no cap #2 16x8 mm, easy to open but wasn't able to finish it, no clip made the final part too difficult. Suitcase DL 50 kg 1x10 sec 70 kg 3x10 sec Barbell fingercurl 70 kg 4x12 Leg press +50 kg 1x20 +100 kg 1x20 +150 kg 1x20 Edited June 1, 2023 by Fist of Fury 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted June 1, 2023 Share Posted June 1, 2023 NICE WORKOUT Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 2, 2023 Author Share Posted June 2, 2023 2/3/23 WU: Bands 2x20, broomstick 2x10, tricep and biceps 1 set. Seated crunch machine stack 5x15 Hyper extension moved to the hardest position 3x15 Close grip bench press Workout #35 - 12 sets plus warmup 1HP 140 mm ring & pinky +10 kg 5x10 sec DB ring & pinky lift 20 kg 1x20 sec Seated OHP 45 kg 1x12 42.5 kg 1x12 40 kg 2x12 Side lateral raise cable 14 kg 3x12 Seated reverse fly machine 66 kg 5x15 Tricep pushdown 45 deg handle 82 kg 1x12 77 kg 4x12 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 4, 2023 Author Share Posted June 4, 2023 (edited) 4/6/23 WU a few exercises for back and arms. Grippers RH only SM 128-132 lbs GHP 1.5" block set 3x1 GM 145 lbs GHP 1.5" block set 1x1 Elite spring 160~ 1x0 #3 1x0 DO Deadlift 70 kg 2x10 100 kg 1x5 110 kg 1x3 125 kg 1x1 135 kg 1x1 140 kg 1x1 150 kg 1x5 120 kg with fatgripz 1x1 120 kg 1x10 Horseshoe bending Kings Steel DR 6/30 to heart, still to easy, I have ordered the exact same shoe but a wider one, will be interesting to see how big the difference is. Legend half round 16x7 #3 - felt easier than size #4 did last time, which is good, will try size #2 next time. One less thing to do tomorrow. I need to re-schedule my workout routine so the workouts takes less time. When it's winter again, I can do longer workouts again. Edited June 4, 2023 by Fist of Fury 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 5, 2023 Author Share Posted June 5, 2023 5/6/23 WU: Int/ext rotation cable 2x15, leg ext 2x20, tricep and biceps 2 sets, broomstick 2 sets Grippers SM spring 128-132 lbs GHP 1.5" block set 3x1 GM spring 145 lbs GHP 1.5" block set 1x1 RH / 1x0 LH SM spring 128-132 lbs 10x5 Close grip bench press Workout #36 - 18 sets plus warmup Lat pulldown medium neutral grip 66 kg 5x12 Seated cable row 86 kg 1x12 79 kg 3x12 Face pull cable 36 kg 5x15 DB bicep curl 17.5 kg 1x12 15 kg 1x12 12.5 kg 3x12 Shrug 75 kg 1x10 105 kg 1x10 125 kg 5x10 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted June 5, 2023 Share Posted June 5, 2023 GREAT WORKOUT Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 6, 2023 Author Share Posted June 6, 2023 (edited) 6/6/23 Grippers SM spring 128-132 lbs GHP 1.5" block set 3x1 GM spring 145 lbs GHP 1.5" block set 1x1 RH / 1x0 LH 1 mm off, better than yesterday Good morning 20 kg 1x20 40 kg 1x15 55 kg 3x10 Leg extension 41 kg 1x15 45 kg 1x15 50 kg 2x15 Hanging leg raise 3x10 Grippers SM spring 128-132 lbs 10x5 Squat 20 kg 2x15 40 kg 2x10 60 kg 2x5 80 kg 2x3 90 kg 1x2 100 kg 1x2 110 kg 1x2 100 kg 2x2 90 kg 1x5 Back extension machine / rotary torso machine super set stack 3x10 1:1 ratio cable machine Cup training 18 kg 1x10, 32 kg 2x5 Horn trainer tricep pulldown 14 kg 2x8 Hyper extension 3x15 Edited June 6, 2023 by Fist of Fury 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 7, 2023 Author Share Posted June 7, 2023 (edited) 7/6/23 Cross trainer - 100-130 - 5 min Close grip bench press Workout #37 - 22 sets plus warmup Seated OHP 50 kg 3x10 45 kg 1x10 Side lateral raise cable 14 kg 4x12 Reverse wrist curl barbell bar 20, 10, 10, 10, 10, 10. Seated reverse fly machine 66 kg 5x15 Rolling tricep extension 12.5 kg 3x12 12.5 kg 1x10 + 10 kg 1x3 10 kg 1x12 1HP 50 mm +15 kg 1x5 +20 kg 1x5 +25 kg 1x3 +30 kg 1x1 LH /1x0 (some air) RH +25 kg 1x5 1HP ring & pinky 140 mm +10 kg 4x12 sec 1HKP 12 mm +10 kg 2x20 sec Got some nasty pain in the back of my wrist from bending the horseshoes, which I need to get rid of. Unfortunately it just gets worse when I train presses. It's the same thing you can get from pressing. Trying to finish the shoes puts my hand in a different angle wich I'm not used to I guess. Edited June 7, 2023 by Fist of Fury 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 8, 2023 Author Share Posted June 8, 2023 (edited) 8/6/23 Hyper extension 4x12 KB BUP 8 kg 4x12 KB BU clean 16 kg 1x3 22 kg 1x1 24 kg 1x1 Fatgripz DB clean 30 kg 1x3 40 kg 1x3 Good morning 20 kg 1x20 40 kg 1x15 50 kg 4x15 Grippers SM spring 128-132 lbs 1.5" block set 3x1 GM spring 145 lbs 1.5" block set 1x1 RH / 1x0 LH SM spring 128-132 lbs 10x5 Leg press +100 kg 3x10 Suitcase deadlift 50 kg (with fatgripz) 1x3 70 kg 1x10 sec 100 kg 1x1 R /1x0.4 L 82.5 kg 1x10 sec Barbell reverse wrist curl Bar 3x12 Leg extension 50 kg 4x15 Edited June 8, 2023 by Fist of Fury 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 9, 2023 Author Share Posted June 9, 2023 (edited) 9/6/23 Bike ride - 6 km Rotary torso machine - stack 1x20 Broomstick - 1 set Pull-ups 1x7 at 97.5 kg I think my best ever at this BW was 14, so I will try to get to 15, regardless of BW. Grippers SM spring 128-132 lbs 1.5" block set 3x1 #3 1.5" block set RH only - very close, less than 1 mm from closing it. This would have been equal to my PB so I'm quite happy about it. A few more sessions with training the ring and pinky and I will close it again. That's whats lacking right now. #3 LH - 1x1 easy, 25-30 mm set SM spring 128-132 lbs 10x5 #3 - 1x2 RH / 1x1 LH Close grip bench press Workout #38 - 18 sets plus warmup Good workout, been doubting the progress for two weeks now but not anymore. Barbell row 50 kg 1x15 70 kg 1x15 60 kg 3x15 Lat pulldown medium neutral grip 61.3 kg 2x15 59 kg 3x15 Face pull cable 36 kg 5x15 DB curl 17.5 kg 1x10 switch to hammer 1x5 15 kg 1x6 + 12.5 kg 1x4 switch to hammer 1x5 10 kg 2x15 I was dead at this point and I honestly forgot to do the last set. I have never hated the number 15 more than I do right now since I was 14 years old. Horseshoe bending Kings Steel Extra Sound 8/24 - Unfortunately much easier than I thought it would be, but good thing is, this is the largest size, will try some smaller ones and see if they give a better workout. Legend half round #2 - This took me around 10 minutes to finish and a just barely got it. Quite a big jump from #3. Did get some Kerckhaert SN 22x8 #3's as well. From what I've been reading, these should be among the harder shoes for beginners, so this will be my goal. Apparently Kerckhaert is going to increase the size to 23 mm on these as well, so they will become harder, so that's why I bought them now Edited June 9, 2023 by Fist of Fury 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted June 9, 2023 Share Posted June 9, 2023 that's one hell of a Friday workout Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 10, 2023 Author Share Posted June 10, 2023 11 hours ago, John Knowlton said: that's one hell of a Friday workout Thinking of changing the schedule for this workout, this particular workout is the last workout in the program with lots of volume. I don't want to see "5x15" anymore on a friday. But luckliy it's the only workout like that, so I might just let it be. 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 10, 2023 Author Share Posted June 10, 2023 10/6/23 Grippers Right hand SM spring 128-132 lbs 1.5" block set 3x1 GM spring 145 lbs 1.5" block set 3x1 Reverse bending 6x6x152 mm C45 square steel in 18x10 cm thin suedes touching Reverse wrist roller with Fatgripz - 2 sets 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 12, 2023 Author Share Posted June 12, 2023 (edited) 12/6/23 Seated crunch machine - stack 3x20 Sledge hammer 10 lbs Ulnar deviation at 30 - 3x12 Grippers SM spring max setting with filed handle 1x1 Elite spring 160~ lbs 1x1 RH / 1x0 LH SM spring max setting with filed handle 5x1 with 5 second hold Close grip bench press Workout #39 - 19 sets plus warmup Sledge hammer 10 lbs Hammer curl at 40 cm - 2x3 LH / 1x3 & 1x2 RH Seated reverse fly machine 52 kg 4x15 Good morning 20 kg 1x20 40 kg 3x15 DO deadlift 70 kg 2x10 100 kg 2x5 120 kg 1x3 140 kg 1x1 150 kg 1x7 Sledge hammer 10 lbs Radial deviation - 3 sets 12-8 reps Edited June 12, 2023 by Fist of Fury 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 13, 2023 Author Share Posted June 13, 2023 13/6/23 ext/int rotation cable 3x10 reverse fly band 3x10 Hyper extension +10 kg 5x10 Fatgripz rolling handle 1:1 ratio cable wrist curl 14 kg 1x10 18 kg 1x10 23 kg 1x10 1HP 50 mm +15 kg 1x5 +20 kg 1x5 +26.25 kg 3x3 Horn trainer DL +30 kg 2x3 +45 kg 3x1 Fatgripz rolling handle DL +50 kg 2x10 Horseshoe bending Kings steel 7/32 without leg pad, easy, I will try to bend these completely barehanded next time. Squat 20 kg 2x15 40 kg 1x10 60 kg 2x5 80 kg 1x3 90 kg 3x5 1HP 140 mm ring & pinky +11.25 kg 5x10 sec Leg extension 59 kg 4x12 3 Quote Link to comment Share on other sites More sharing options...
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