Fist of Fury Posted June 14, 2023 Author Share Posted June 14, 2023 14/6/23 Bike ride - 5 km Grippers RH #3 new: some singles, then 1x4 and 1x3, then old #3 1x2 Few closes left hand. Grippers feels to be around 150-153. 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 15, 2023 Author Share Posted June 15, 2023 15/6/23 Abs - 4 sets Bench press 22 WU sets for upper body 110 kg 1x1 117.5 kg 1x1 120 kg 1x1 100 kg 1x5 90 kg 1x11 Pull up tried with a 25 kg plate added wasn't quite a full rep, maybe 5 cm off. Horseshoe bending SN 8x22 #3 - 90% nothing TDR #2 - fairly easy in around 1 minute, maybe 90% effort SN 8x22 #3 - 100% nothing Size #3 feels OK, it's just too much steel for me to handle at this point. Need to train more with easier shoes. I actually haven't checked if it's 22 or the new 23 mm yet. Tried some dips, not for me, my shoulders don't like it. Tried JM press, felt awful will not do it. Going to use more dumbbells for triceps next time. Going with 67.5 kg for the next 1000 reps in the bench. 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 16, 2023 Author Share Posted June 16, 2023 (edited) 16/6/23 Reverse fly machine - 1x30 Back machine - up to +80 kg for 10 reps DB curl 27.5 kg 1x3 very strict RH / 25 kg with LH same 30 kg 1x1 RH fairly strict, tried 2 reps and stricter on second and just missed it. I will get it next time / Same with LH with 27.5 kg. Horseshoe bending Kings Steel DR 5/29 no leg pad, still too easy and they are too small for my liking at this point as well. Will try the smaller size wider ones next time. DB flat bench press 30 kg with 10 second stretch in the bottom - 2 sets, 10-5 reps. 1HP 140 mm ring & pinky 11.25 kg 4x12 seconds DO bending 8x180 mm SJ355 in single leathers - Really stupid to try this but I actually moved it to around 12 degrees in one hit. Really happy about that because I never bent these in singles before and I haven't trained DO bending in two years. That means my hands are not at all ready to do this, especially not the index fingers. It also means that increased shoulder and chest strength has good carry-over. Thinking back on last time I trained this and how sick I was back then I feel it gives me some hope of maybe bending the 8.8 bolt one day. But it's not something I'm going to train often at all, it's just to harsh on the hands and it destroys grip strength. But maybe when I have maxed out in the bench press I will try to see how far I can go. I feel that my arms are back to around where they used to be but my grip is not quite there yet though. But it's just a matter of time. With some luck I will order a Inch DB again, soon. Enough testing, back to training on monday. Edited June 16, 2023 by Fist of Fury 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 17, 2023 Author Share Posted June 17, 2023 17/6/23 Grippers SM spring max setting with filed handle - 3x1 GM spring 145 lbs 1.5" block set - 1x1 RH / 1x0 LH #3 new - 1x2 RH / 1x0 LH GM spring 145 lbs RH: 4, 4, 4, 4, 3, 2. LH: 1, 2, 1, 1, 1, 1. 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 19, 2023 Author Share Posted June 19, 2023 19/6/23 WU: leg ext, reverse fly bands, fatgripz reverse wrist roller 2 sets each Grippers (superset with pressing) SM spring max filed handle 2x1 #3 new RH: 3+0, 2, 3, 2, 2, 2, 1, 2. (17). #3 new LH: 8x1 GM spring 145 lbs RH: 4, 2. (6). GM spring 145 lbs LH: 2, 1. (3). Bench press 20 kg: 20, 15, 15, 15, 15. 40 kg 1x10 50 kg 1x5 67.5 kg 10x10 Seated OHP 50 kg 10, 10, 10, 9. Side lateral raise DB 10 kg 3x10 Seated reverse fly machine 79 kg 4x10 Triceps - 4 sets horrible, will stick to cables, it works better for me. Good morning 20 kg 1x20 40 kg 1x15 52.5 kg 3x15 DO deadlift 70 kg 2x10 100 kg 1x8 120 kg 1x3 140 kg 1x1 160 kg 1x3 Hyper extension +10 kg 4x15 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 20, 2023 Author Share Posted June 20, 2023 20/6/23 Pull ups super set with bench press 1x2 +10 kg 10x2 Bench press 20, 18, 15, 15, 15. 40 kg 1x10 50 kg 1x5 67.5 kg 10x10 Horseshoe bending Legend half round #4 TDR #1 Legend half round #3 Lat pulldown supinated close grip 59 kg 4x12 Barbell row 60 kg 4x12 Face pull cable 41 kg 4x20 Barbell curl bar 4x12 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 21, 2023 Author Share Posted June 21, 2023 (edited) 21/6/23 WU: Leg ext 50 kg 2x15, KB BUP press 8 kg 3x10, double KB BUP clean 16 kg 3x5. Hyper extension +20 kg 4x8 DB fatgripz clean 30 kg 1x3 40 kg 1x2 Felt really tired and slow, heat in this gym is unbearable. They are installing some AC today luckily, hope that will help otherwise I really don't know what to do. I will consider just doing some other activity this summer instead if it doesn't get better. DB hammer curlz 32.5 kg 1x5 37.5 kg 1x3 Grippers SM spring max with filed handle 3x1 #3 old - 2x2 RH / 0, 1, 1 with LH. #3 new - RH: 3, 3, 2, 2, 1 / LH: 1, 1, 1. Squat 20 kg 1x20 40 kg 1x10 60 kg 2x5 80 kg 1x3 95 kg 1x1 100 kg 1x1 120 kg 1x1 130 kg 1x1 80 kg 1x10 1HP 50 mm Up to +32 kg with LH, not a full lift but close, did two singles at + 30 as well. RH up to +30 for almost a full lift. I lift from the floor basically, loading-pin is only 180 mm long. Dropped down to +27.5 kg and did 3 sets of 3-2 reps, very hard to get consistency with the chalk today. Very humid and also the chalk is not 100% pure. I will buy some pro grade pure chalk when I get an opportunity. Horn trainer - did some lifts, not sure if I'll bother with this anymore. I don't think any type of strength gains are possible for me without really specializing, which is something I don't think I will ever do. Edited June 21, 2023 by Fist of Fury 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted June 21, 2023 Share Posted June 21, 2023 KILLER WORKOUT Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 22, 2023 Author Share Posted June 22, 2023 (edited) 22/6/23 Plank 2x30 sec Cable crunch 1:1 ratio 3 sets of 15 reps (first time I tried this exercise, was much harder than I thought it would be, will continue doing it) Internal/external rotation cable 2x12 Reverse fly band 2x20 Lat pulldown 1x20 Cup training 1:1 ratio cable 18 kg 1x10, 27 kg 1x5 Thumbless lift +40 kg 1x1, +45 kg 1x1, +50 kg 1x1 Bench press 20 kg: 20, 15, 15, 15, 15 40 kg 1x10 50 kg 1x5 67.5 kg 10x10 Horseshoe bending TDR #00 opened it but I couldn't finish it, need to be able to open it a bit more I think. Could maybe have completed this bend if I dedicated a complete workout for it but definitely not while benching. Seated OHP 42.5 kg 1x15 40 kg 1x15 37.5 kg 1x10 Was supposed to do 4x15 but my right shoulder felt funky so I stopped there. Side lateral raise 5kg 3x15 (no point pushing too hard at this point) Seated reverse fly machine 52 kg 4x15 Rolling tricep extension 10 kg 4x15 (this exercise is brutal, 100% triceps and nothing else, try it if you haven't) Fatgripz rolling handle DL +52.5 kg 2x10 Shrug 75 kg 3x20 Edited June 22, 2023 by Fist of Fury 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted June 22, 2023 Share Posted June 22, 2023 Nice big fat workout, way cool Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 26, 2023 Author Share Posted June 26, 2023 (edited) 22/6/23 Late night cardio, biking and hiking in the woods, in the middle of the woods at 23 P.M, clear blue sky Amazing weather 23/6/23 Bench and grippers 25/6/23 Evening cardio 10 km bike ride 26/6/23 Leg machines 1 set Rotary torso machine 2x10 Reverse fly machine 1x15 Back machine 1x15 Pull up 1x5 Good morning 20 kg 1x20 40 kg 2x15 DO deadlift 70 kg 2x10 110 kg 1x5 120 kg 1x1 130 kg 1x1 140 kg 1x1 160 kg 1x5 Reverse bending 8x180 mm rebar (hard) in single leathers touching, to around 10 deg in one hit. Left hand started to crackle, never got this from bending before, should probably be more careful next time. Horseshoe bending Kings steel DR 6 Attempted the SN #3 again with doubles this time, might have moved it 1 mm or so, almost passed out from it. Bench press 20 kg 20, 15, 15, 15, 15 40 kg 1x10 50 kg 1x5 67.5 kg 10x10 Lat pull down medium neutral grip 59 kg 4x12 Barbell row 60 kg 5x12 Face pull cable 41 kg 3x20 Tricep push down 45 deg handle 91 kg 1x9 + 77 kg 1x6 77 kg 1x15 68 kg 1x15 59 kg 1x15 Was drinking 1.5 L of water during this workout but probably lost 2 L from sweating. Got lots of cramps and had to finish the last sets of bench with my feet up lying flat on the bench. Edited June 26, 2023 by Fist of Fury 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted June 26, 2023 Share Posted June 26, 2023 nice big way cool workout Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 27, 2023 Author Share Posted June 27, 2023 27/6/23 Hanging leg raise / cable crunch superset 3x10 / 15, 12, 10 Hyper extension 1x10 +15 kg 3x15 Pull-up superset with bench press +10 kg 10x2 weight removed, amrap with fatgripz - 5 reps Bench press 20 kg 20, 15, 15, 15, 15. 40 kg 1x10 50 kg 1x5 67.5 kg 10x10 Seated OHP 47.5 kg 5x8 Side lateral raise db 10 kg 4x12 Seated reverse fly machine 86 kg 1x12 73 kg 1x12 66 kg 1x12 59 kg 2x12 Rolling tricep extension 10 kg 4x15 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 28, 2023 Author Share Posted June 28, 2023 28/6/23 Cardio 10 km biking Leg extension 2x12 Horseshoe bending Kings steel DR 7/32 two taped together. Holy crap this scaled up quickly, managed to bend it but it was a max effort, my hardest bend so far. Tried the SN #3 again with toe clip removed, nothing. Will try some more double bends and see if there any progression to be made. If not I don't think there's any reason for me to continue. Quite frankly I don't really understand how to progress, the gaps are enormous, even worse than grippers. Feels almost like plate curling in that sense. Squat 20 kg 1x20 40 kg 1x10 60 kg 1x2 80 kg 1x2 100 kg 5x2 It's too hot to train properly unfortunately. Going to take a few more weeks until I try deadlifting again siince I don't want to fail. 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 29, 2023 Author Share Posted June 29, 2023 (edited) 29/6/23 Sledge hammer 10 lbs ulnar deviation 2x10 Ext/int rotation cable 2x12 Back machine 2x12 Grippers superset with bench press SM spring max setting with filed handle 2x1 GM 145 lbs 1x1 Elite spring 160+ 5x1 LH / 2, 1, 1, 1, 1 RH (rep PR since I started training again and all time volume PR with LH) #3 new 1x1 LH / 1x2.9 RH Bench press 20 kg 20, 15, 15, 15, 15, 15, 15 40 kg 1x10 50 kg 1x5 67.5 kg 10x10 DB row with fatgripz 45 kg 1x12 (OMFG I've become so weak in this exercise, felt like my fingers was about to snap) Hammer strength ISO-row machine (neutral grip) 100 kg 1x12 80 kg 3x12 Lat pulldown medium neutral grip 59 kg 4x12 Face pull cable 41 kg 3x20 Barbell curl 30 kg 4x15 Edited June 29, 2023 by Fist of Fury 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted June 29, 2023 Share Posted June 29, 2023 way cool Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted June 30, 2023 Author Share Posted June 30, 2023 (edited) 30/6/23 Usual workout but I had to cut it short and the bad news is that it's not possible to train in this gym right now. It does more harm than good. The good news. I finally got a car again. So I'm going to use that car and train at a real gym for the rest of the summer. Not sure when I get the car tho. There were some small stuff that needed to be fixed first. Hopefully in a week or two. It will be expensive for me but it's either that or no training at all. Edited June 30, 2023 by Fist of Fury 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 1, 2023 Author Share Posted July 1, 2023 (edited) 1/7/23 1H tricep pulldown 18 kg 4x15 Leg press up to 2 sets on 230 kg (6 sets in total) Grippers L&R GM spring 145 lbs 1x2 Elite spring 160+ 2x1 #3 new 1x1 Zercher box squat 40 kg 1x5 60 kg 1x6 90 kg 1x3 100 kg 1x3 120 kg 1x1 70 kg 1x12 Leg extension 50 kg 1x12 59 kg 1x12 68 kg 1x12 DB shrug 45 kg 3x20 Right upper abs on the side feels bad, feels like it's on it's way to hell, so I will chill a bit with the core exercises for a week and see if it heals. I overdid it a bit with doing superset for abs, which would have been fine by itself. The problem was that I did horseshoe bending the day after when I had insane DOMS, that's where something went wrong I think. Zercher box squats has to be the most insane exercise for the upper core I've tried. Very similar to carrying sandbags but you also get the leg workout. I did some sledge hammer levering as well, nothing worth mentioning tho. I didn't want to re-chalk at the end of the workout and I was too sweaty to really do something useful. Edited July 1, 2023 by Fist of Fury 4 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 3, 2023 Author Share Posted July 3, 2023 2/7/23 Reverse wrist roler with fatgripz - 3 sets or 10 Wrist wrench wrist curl - 2 sets of 10 3/7/23 Reverse fly band 2x30 Hyper ext 1x20 Barbell finger curlz superset with bench press 20 kg 1x30 40 kg 1x10 60 kg 1x10 80 kg 1x8 90 kg 1x5 100 kg 1x5 110 kg 1x3 72.5 kg 4 or 5 sets of 10 (lost count) Bench press 20 kg 20, 15, 15, 15, 15. 40 kg 1x10 50 kg 1x5 67.5 kg 10x10 Lat pulldown 59 kg 5x15 Barbell row 62.5 kg 5x12 Face pull cable 41 kg 4x20 Barbell curl 32.5. kg 2x15 25 kg 3x15 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 4, 2023 Author Share Posted July 4, 2023 (edited) 4/7/23 KB swing 24 kg 1x40 Plank 1x60 sec Reverse fly band 2x20 Side lateral raise 2 sets Bench press 20 kg 1x20, 4x15 40 kg 1x5 50 kg 1x5 67.5 kg 10x10 (another 1000 done) Standing OHP strict 60 kg 1x8 DB incline bench press 30 kg 1x8 Standing OHP press strict 50 kg 1x8 Seated OHP 50 kg 1x5 50 kg 1x8 A lot of people at the gym, that's why I was doing such a weird workout. Side lateral raise DB 10 kg 4x12 Seated reverse fly machine 59 kg 2x20 59 kg 1x10 + 52 kg 1x5 + 45 kg 1x5 52 kg 1x20 1H tricep pull down 1:1 cable 9 kg 5x15 Horn trainer +30 kg 3x3 +45 kg 1x3 LH / 1x1 RH (could have done 3 reps but I just didn't bother re-chalking, just wanted to get home). Forgot to mention in the log that I was able to plate curl a 15 kg plate for the first time a few days ago. Also tried a large 15 kg plate yesterday and I was very close to curling that one as well. I'm very happy about this because this is stupid hard for me because of my short fingers. Also I haven't trained this at all. I just means I was so ridiculously nerfed by my illness two years ago when I was consistently training plate curling. I thought for sure I was stronger at plate curling back then but I'm actually much stronger now without even training it. Was at my old gym yesterday to pick up some stuff and I tried to curl the stones I was using back then. That's when I realized how much stronger I am now. They felt like nothing. That's why I even attempted the harder 15 kg plate that I almost got. I really wonder where I would've been now if I wasn't so sick for three years. I actually can't even believe I was able to do some of the stuff I was doing 1-3 years ago. But I will get back and I will get further, it might take a while but I will get there. Edited July 4, 2023 by Fist of Fury 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted July 4, 2023 Share Posted July 4, 2023 way to be, keep moving forward 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 5, 2023 Author Share Posted July 5, 2023 5/7/23 Leg machines, hyper ext, bicep & tricep, back machine - 2 sets each DO deadlift 70 kg 2x10 100 kg 2x5 120 kg 2x1 130 kg 1x1 140 kg 1x1 160 kg 1x6 160 kg 1x1 120 kg 1x15 Hanging leg raise 3x10 1HP 50 mm +20 kg 3x5 +30 kg 1x1.5 LH / 2x0.5 RH +32.5 kg 1x0.3 LH / 1x0.1 RH +27.5 kg 1x3.5 LH / 1x1.5 RH Leg press narrow position, quads only 4x8 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 6, 2023 Author Share Posted July 6, 2023 6/7/23 Stiff leg DBDL, broomstick, tricep extension - 2sets Grippers SM spring max setting with filed handle 3x3 GM spring 145 lbs 20 mm block set with 3 sec pause at set and 5 sec hold at close - 5 singles Bench press Workout #51 - 14 sets + warmup Lat pulldown 66 kg 5x12 Barbell row 70 kg 1x12 lower back too tired from deadlifts yesterday so switched to... Hammer strength ISO row pronated grip 100 kg 3x12 Face pull cable 41 kg 4x20 Barbell curl 40 kg 1x12 30 kg 4x12 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 7, 2023 Author Share Posted July 7, 2023 (edited) 7/7/23 RDL - bar 2x15 EZ-bar reverse curlz - bar 1x30 Hanging leg raise - 2x12 Reverse fly band - 2x20 Reverse wrist curl barbell - bar 2x15 Bench press Workout #52 - 13 sets plus warmup Seated OHP 47.5 kg 1x10 45 kg 4x10 Side lateral raise 12.5 kg 3x12 Seated reverse fly machine 86 kg 1x12 73 kg 1x12 68.3 kg 2x12 Tricep push down close grip 64 kg 1x12 73 kg 1x12 64 kg 3x12 Edited July 7, 2023 by Fist of Fury 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 10, 2023 Author Share Posted July 10, 2023 10/7/23 Glute ham raise, face pull, reverse fly machine - 2 sets Grippers #3 150~ 1x3 RH / 1x2 LH Elite spring 165-167 - 1x2 RH / 1x1 LH (PR with LH) Elite spring 165-167 - 1x1 L&R #3 old - 1x3 RH / 1x2 LH #3 new - 1x2 RH / 1x1 LH #2.5 mutant: 5, 4 RH / 3, 3 LH Bench press Workout #53 - 14 sets plus warmup DB row 59 kg 4x10 70 kg 1x8 R / 1x7 L Lat pulldown 60 4x12 Face pull cable 40 kg 4x20 Bicep curl with tricep bar 30 kg in plates 5x12 Attempted some plate curlz, I managed to curl one 15 kg plate with RH, same size as PL comp plate. But I wasn't able to do the Eleiko one, it's thinner and doesn't feel as comfortable to grip for some reason. Hamstring curl 3x15 3 Quote Link to comment Share on other sites More sharing options...
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