Fist of Fury Posted July 11, 2023 Author Share Posted July 11, 2023 11/7/23 Hanging leg raise 2x10 Cable crunch 2x20 Good morning 20 kg 1x20 40 kg 2x20 Reverse wrist curl bar 2x15 Reverse wrist roller with fatgripz 2x8 KB radial deviation 8 kg 2x10 Zercher box squat 40 kg 1x10 70 kg 1x3 90 kg 3x3 90 kg 1x10 (8.5) Leg ext 50 kg 3x15 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 12, 2023 Author Share Posted July 12, 2023 12/7/23 Leg ext 1 set, broomstick 3 sets, int/ext rotation cable 2 sets. Grippers Elite spring 175-178 one attempt RH 3-4 mm off, one cheat close with LH GM spring 155~ 1x1 L&R #3 old 2x1 L&R Bench press Workout #54 - 17 sets plus warmup Seated OHP 55 kg 1x8 50 kg 3x8 Seal row 60 kg 4x12 Seated reverse fly machine 93 kg 1x12 79 kg 1x12 73 kg 1x12 66 kg 1x12 Tricep push down 45 deg handle 82 kg 1x15 73 kg 1x15 68 kg 3x15 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted July 13, 2023 Share Posted July 13, 2023 Nice workout Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 13, 2023 Author Share Posted July 13, 2023 (edited) 13/7/23 Been feeling a bit less motivated lately, I think it's a combination of the heat and that I've been eating a bit less carbs lately. I also regret not testing the Elite spring at 175-177 on this past monday. I really underestimated myself. I'm going back to more volume next week since I had my chance monday but didn't take it to the full potential. Now it's will only go downhill if I try more. Anyways, todays training... Hyper extension 3x15 Cable crunch 3 sets Some biceps curls I did one attempt at 32.5 kg RH, fairly close to it, I think I can get it soon. Did one clean rep with 30 kg with a 10-15 second controlled negative. Did the same with 27.5 with LH. Barbell suitcase DL 50 kg 2x10 sec 70 kg 1x10 sec 90 kg 1x10 sec 105 kg 1x1 RH (I think I had 5-10 kg more in me) 95 kg 1x8 sec RH / 1x5 sec LH Pull ups 1x7 Feeling some strain in the backside of my right shoulder. Face pulls then heavy DB rows is the reason for it I think. I have zero problems with my rotator cuffs though and I'm happy about that, I never expected to feel strain in my deltoid muscles without feeling bad in the rotator cuffs. I should probably change the name of the log also since I haven't experienced any tendonitis since I started to train again. The solution for my bicep tendonitis is simply just doing a lot of reps with light weights regularly. 1HP 70 mm Did a few sets. Felt very bad, actually weaker than 50 mm which is the first time ever for me. Squat 20 kg 1x10 60 kg 1x5 90 kg 1x2 100 kg 1x2 120 kg 1x2 100 kg 1x5 (6) Edited July 13, 2023 by Fist of Fury 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 14, 2023 Author Share Posted July 14, 2023 (edited) 14/7/23 Cross trainer - 100-136 - 5 min Reverse fly band 2x20 Side lateral raise 1x10 Grippers SM spring 132~ - 1x15 Bench press Workout #55 - 11 set plus warmup Seated OHP 40 kg 1x12 42.5 kg 1x12 40 kg 2x12 Side lateral raise DB 12.5 kg 3x12 Seated reverse fly machine 45 kg 5x15 Tricep pushdown 45 deg handle 91 kg 1x10 + 77 kg 1x2 82 kg 1x12 77 kg 1x12 73 kg 2x12 Horseshoe bending kinking only (will not bother with the rest until I an open the SSP/SN shoes) TDR #2 - 4 in a row Edited July 14, 2023 by Fist of Fury 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 17, 2023 Author Share Posted July 17, 2023 17/7/23 Deadlifts and bench and 10x10 grippers fyfan för denna skiten I'm going to change my workout routine in two weeks to lower reps. 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted July 17, 2023 Share Posted July 17, 2023 DEADLLIFTS AND BENCH TOGETTER that's a tough workout Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 17, 2023 Author Share Posted July 17, 2023 8 minutes ago, John Knowlton said: DEADLLIFTS AND BENCH TOGETTER that's a tough workout Bench is no problem, actually it's the easiest part of training for me now because that's what I'm the most trained in. It's the friggin assistance pulling days that are the problem. It's not a program for the ego lifter, that much I can tell you. Not that I am, but just saying. 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 17, 2023 Author Share Posted July 17, 2023 I almost back at the strongest I've been in DO deadlifts so I shouldn't really be disappointed. The most I did was 190 kg. I failed at that weight today, but not becaue of the grip, felt like it was because lower abs as usual. I was good for 180 kg which is OK enough for now, It's not a weight I've been lifting constantly before so it's all good. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 18, 2023 Author Share Posted July 18, 2023 18/7/23 Morning workout Cross trainer 2x2 min to 145 Deadlift with fatgripz 80 kg 2x10 FG off with hook grip 100 kg 1x2 120 kg 1x2 Grippers GM spring 155~ : 0, 1, 1, 1 RH / 0, 1, 1, 0 LH SM spring 130-132 - 10x10 Squat 20 kg 1x10 60 kg 3x5 80 kg 3x3 90 kg 2x2 100 kg 1x2 110 kg 1x2 90 kg 1x8 (6) Leg ext 50 kg 1x12 59 kg: 12, 15 Ab wheel - 2x12 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 21, 2023 Author Share Posted July 21, 2023 (edited) 19/7/23 Bench - workout #57, 1HP, shoulders and triceps. 20/7/23 Good mornings hammer curlz up to 37.5 kg x 5 and 10x10 grippers 21/7/23 Int/ext rotation cable - 2x15 Reverse fly band - 2x20 Pull up - 1x7 Bench - Workout #58 DB row - 45 kg 1x20 Lat pulldown - 66 kg 1x18, 59 kg 1x18 Face pull - 41 kg 2x30 DB curl - 25 kg 1x4, 22.5 kg 1x4, 20 kg 1x6 Okay, this was the final really hard workout for this time, next workouts are just preperation for 1RM attempts, no difficult volume anymore. The author of the program don't recommend to do this program more than three times in a row and I can see why, actually he recommends max twice in a row and it makes sense. I think it's possible to do it for the rest of your life but only if you eat a lot of food and maybe drink some really good juice also. Staying at the same BW and doing it for a long time is not going to work, that's for sure. I actually don't want to gain much more weight. I think max I want to be is 110 kg, definitely not more than that. I fluctuate between 98 and 100 kg now. I feel that I've made it in a good way also, I have not added much fat at all. It's mostly muscles in the upper body and legs and water of course. I will write out my own programming for assistance work from now on. Then I will do 531 for 6-7 weeks. After that I will try another program from the same author, which is supposed to be better. But it's way different than this. Although I will not go by anyones else program for assistance anymore, I will only do my own thing. Edited July 21, 2023 by Fist of Fury 4 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 22, 2023 Author Share Posted July 22, 2023 22/7/23 Some sit-ups and bicep curls, then fingercurls at 80 kg 3x10. 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 24, 2023 Author Share Posted July 24, 2023 (edited) 23/7/23 Bench press, tried on sunday instead to get one more day of rest until last workout. I feel a bit fried, both physically and mentally. I think the heat has really been killing me, lost way to much energy because of it. Started to take some magnesium supplements because just drinking water and eating normal food wasn't working, got so many cramps from all the sweating. I do not think I will lift more than last time this time. This workout felt too hard. It wasn't hard to finish it but it was harder than I would have liked it to be. I'd be happy if I can do the same weight as I did six weeks ago. 24/7/23 Cardio - biking for 20 km Not going to do any strength activity until thursday or friday. Then I will try the bench and maybe OHP as well and I will do some dumbbell rows I think. I need to recover so I can start to workout better next week. Edited July 24, 2023 by Fist of Fury 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 27, 2023 Author Share Posted July 27, 2023 27/7/23 Lat pulldown - 4 sets Standing machine row - 2 sets Hamstring curl - 2 sets Grippers RB180 - 1x3 #2.5 mutant - 1x8 RH / 1x5 LH #3 150~ lbs - RH: 5, 7, 7, 7, 6. / LH: 4, 5, 5, 4, 3. Bench press - 122.5 kg, got a bit of cramp in my lower back so I stopped there, I think I had 125-127.5 in me. Better than I expected, so I'm happy about it. I'm not at all in good shape right now. And I'm happy I didn't try anymore because I would for sure have tweaked my back if I did. DB row 59 kg 1x3 65 kg 1x3 70 kg 1x3 83 kg 1x1 DB fatgripz strict DL (solid bell) 59 kg 1x1 65 kg 1x1 LH / 1x0.3 RH Really happy with it tbh, because I barely train thick bar, not planning on doing it either since I don't need to do so to get stronger at it. DO axle DL 75 kg 1x5 105 kg 1x1 125 kg 2 attempts, grip was gone after dumbbell lifts DO deadlift 120 kg 1x3 150 kg 1x1 150 kg 1x3 120 kg 6x5 Some plate curl attempts, was really close to curling a Leoko 15 kg PL plate. It has a large rim wich makes it more comfortable than the eleiko plate IMO. Will get it next time hopefully. 2H KB radial deviation 15 kg full ROM - 3x12 Bicep curl with tricep bar 48-50 kg 3x8 strict 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted July 28, 2023 Share Posted July 28, 2023 Killer workout Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 28, 2023 Author Share Posted July 28, 2023 28/7/23 Abs 3 sets DB bicep curl 15 kg 1x10 20 kg 3x6 1x1 with 20 second negative 30 kg RH / 27.5 kg LH 17.5 kg 1x8 10 kg 1x12 EZ-bar reverse curl 25 kg 1x10 40 kg 1x8 50 kg 1x5 40 kg 1x6 Rolling tricep extension 10 kg 1x10 15 kg 1x8 22.5 kg 1x5 Barbell reverse wrist curl bar - 3x12 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted July 28, 2023 Share Posted July 28, 2023 Nice workout ,killer reverse curls Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 30, 2023 Author Share Posted July 30, 2023 (edited) 30/7/23 Sit-ups 2 sets Reverse fly band 2x20 Int/ext rotation cable 2 sets Speed squat 20 kg 3x5 40 kg 1x5 60 kg 1x5 70 kg 1x5 Speed grippers 1.5" block set SM spring 130~ lbs: 8x3 Bench press 20 kg: 20, 20, 20, 15, 15. 40 kg 1x10 55 kg 1x10 (hardest 55 kg I ever benched I think) 75 kg 1x10 77.5 kg 1x10 85 kg 2x10 (started to feel better here, thankfully) 77.5 kg 1x10 (7-8) Rolling tricep extension 10 kg 1x20 12.5 kg 1x15 15 kg 1x12 20 kg 1x12 Seated cable row 59 kg 1x12 66 kg 1x10 79 kg 1x10 86 kg 1x10 Shoulders Tri-Set Side lateral raise DB 12.5 kg: 10, 10, 10. Incline lateral raiseDB 10 kg: 10, 7, 7. Seated reverse fly machine 52 kg: 15, 15, 15 DB curlz 10 kg 1x15 12.5 kg 1x12 15 kg 1x10 17.5 kg 1x8 Edited July 30, 2023 by Fist of Fury 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted July 31, 2023 Share Posted July 31, 2023 Nice one . Very impressive workout, how long do your workouts last for? Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted July 31, 2023 Author Share Posted July 31, 2023 (edited) 12 minutes ago, John Knowlton said: Nice one . Very impressive workout, how long do your workouts last for? Nothing impressive with my workouts but thanks anyways. Depends on what I'm doing. 10x10 bench plus assistance work is usually 1:10-1:20. Then if I also do deadlifts, another hour approximately. On peaking phase it's usually 1:45 for the bench plus assistance. This includes warmup as well. This is when the climate is reasonable. If it's too hot, it's longer, simply because it's impossible to do it faster and keep the intensity. Really looking forward to the winter again. I actually hate summer. Used to love it as a child but the older I get the more I hate it. Edited July 31, 2023 by Fist of Fury 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 1, 2023 Author Share Posted August 1, 2023 31/7/23 Cardio Cross trainer 5 min to 147 DO deadlift 70 kg 1x12, 80 kg 1x10 DO deadlift 102.5 kg 1x5 120 kg 1x5 135 kg 1x5 1/8/23 Seated rev fly machine - 1x30 Broomstick 2 sets Leg extension 2x15 SM spring 130~ 3x2 10 kg plate curl 1x5 Good morning 20 kg 1x20 40 kg 1x15 50 kg 1x10 60 kg 1x5 70 kg 3x5 Speed squat 40 kg 3x5 60 kg 1x3 70 kg 1x2 80 kg 1x2 slow with 5 sec pause in bottom 100 kg 5x1 Grippers GM spring 155~ 30 mm block set - 1x0 L&R. SM spring 130~ GHP 1.5" block set speed - 4x3 RH 7x3 LH. GM spring RH only 30 mm block set 1x0, 1x1 Bench press 20 kg 3x20 40 kg 1x10 Speed 65 kg 12x3 Seated OHP 40 kg 1x10 60 kg 3x5 Lat pulldown 66 kg 1x12 79 kg: 10, 10, 8, 8. Face pull 36 kg 2x25 41 kg 2x20 Tricep push down 45 deg handle 64 kg 1x15 91 kg 1x10 82 kg: 12, 10. 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 2, 2023 Author Share Posted August 2, 2023 On 8/1/2023 at 3:52 PM, Fist of Fury said: Grippers GM spring RH only 30 mm block set 1x0, 1x1 38 mm (GHP block) not 30. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 3, 2023 Author Share Posted August 3, 2023 (edited) 3/7/23 Reverse fly band 3x30 DO deadlift 70 kg 5x5 102.5 kg 1x5 120 kg 1x5 135 kg 1x10 (6-7) So I'm changing to a really narrow stance with toes pointing straight forward. This will hopefully help me get past the sticking point I always end up at, just off the floor. It will make the lock-out harder tho but I will deal with that later. I will train like this for 2-3 months and see what happen. Top set was very easy today, I could probably have done 15+ reps. Grippers SM spring 130~ lbs 2x3 SM spring 1.5" GHP block set speed - 2x3 GM spring 155~ lbs 1.5" GHP block set - 2 attempts L&R, 1 mm off with RH 2-3 mm off LH: Not an everyday close yet, but I didn't expect it to be so it's all good. SM spring 1.5" GHP block set speed - 3x3 Bench press 20 kg 20, 20, 20, 15, 15. 40 kg 1x10 55 kg 1x10 72.5 kg 1x8 85 kg 1x5 90 kg 5x5 72.5 kg 1x15 Seated single arm DB french press 10 kg 1x20 15 kg 2x15 Tricep machine 1x20 Barbell row 70 kg 1x8 80 kg 1x8 90 kg 1x8 100 kg 1x8 Seated reverse fly machine 59 kg 1x15 73 kg 1x12 86 kg 1x10 66 kg 1x20 Zottman curl 10 kg 1x10 12.5 kg 1x10 DB curlz 20 kg 3x7 Edited August 3, 2023 by Fist of Fury 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 4, 2023 Author Share Posted August 4, 2023 (edited) 4/8/23 10 lbs sledge hammer ulnar deviation - 5 sets Reverse bending 1 bar Good morning 20 kg 2x20 40 kg 1x15 50 kg 1x10 60 kg 1x5 70 kg 3x5 Paused squat as far down as possible, not at the floor yet but pretty close to it. 50 kg - 3x3 70 kg - 1x3 90 kg - 1x2 100 kg 1x2 100 kg slightly below parallel 1x5 Grippers NS SM 130~ 2x1 30 mm block set #3 new 1x1 RH / 1x0 LH #3 old 1x0 L&R MMS #3 old 1 + 0 RH / 1x1 LH #3 new 1x1 #3 old 1x1 #3 new 1x1 #3 old: 1, 1, 1, 1 (wider set on last) / 1, 1, 1, 2. Leg extension 50 kg 3x15 Cup training cable 32 kg 1x15 52 kg 1x12 73 kg 1x5 Reverse wrist roller with fatgripz - 2x7 Sit-ups with weight added - 2 sets to failure Edited August 4, 2023 by Fist of Fury 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 5, 2023 Author Share Posted August 5, 2023 5/8/23 Reverse fly band 2 sets Upper back machine 2 sets Bench press 20 kg: 20, 20, 20, 15, 15. 40 kg 1x10 55 kg 1x10 72.5 kg 1x10 77.5 kg 1x10 85 kg 2x10 77.5 kg 1x10 Incline DB press 35 kg 2x8 Grippers #3 old 5-6 singles Seated reverse fly machine 66 kg 4x15 Lat pulldown 45 kg 1x25 39 kg 1x25 41.3 kg 2x20 Tricep pushdown narrow grip 64 kg 1x15 68 kg 1x15 77 kg 2x10 2 Quote Link to comment Share on other sites More sharing options...
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