Fist of Fury Posted August 7, 2023 Author Share Posted August 7, 2023 7/8/23 Leg extension - 2x15 Hamstring curl - 2x15 Lower back machine - 2x15 Seated crunch machine - 2x15 Upper back machine - 2x15 Reverse fly band - 2x30 Tricep pull down - 1x15 Bicep cable curl - 1x15 DO Deadlift 70 kg 5x5 (2x10 fingercurls) 85 kg 3x3 (2x8 fingercurl) 110 kg 1x3 127.5 kg 1x3 145 kg 1x3 1HP 50 mm +15 kg 1x5 +20 kg 1x5 +25 kg 1x5 +27.5 kg 1x5 LH /2x0.5 RH Bench press speed 20 kg 6x15 40 kg 3x5 50 kg 3x3 65 kg 12x3 Seated OHP 40 kg 1x10 50 kg 1x5 62.5 kg 3x5 Plate curl 15 kg 1, 1, 1+0 RH / 0, 0 ,0 LH. Shoulders Tri-Set Side lateral raise DB - 12,5 kg 2x12, 15 kg 1x10 Incline lateral raise DB - 10 kg: 10, 7, 7. Seated reverse fly machine - 52 kg 3x15 Lat pulldown 45 kg: 25, 25, 20, 20. Tricep pushdown 45 degree handle 64 kg 1x15 73 kg 1x15 82 kg 1x12 77 kg 1x12 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 8, 2023 Author Share Posted August 8, 2023 8/8/23 Zottman curl 10 kg 1x15 12.5 kg 1x10 Good morning 20 kg 2x20 40 kg 1x15 50 kg 1x10 60 kg 1x8 70 kg 3x7 Grippers SM spring 130~ 2x5 GM spring 155~ 2x1 #3 new 1x1 RH / 1x0 LH #3 old 1x1 RH / 1x0 LH Elite spring 177-180~ iso crush - 2 RH / 1 LH (very good attempt on first with RH, best so far since started with grippers again, around 3 mm off from closing it without assistance) #3 old 1x0 RH / 1x1 LH #3 new 6x1 Squat 20 kg 2x15 40 kg 1x10 60 kg 1x8 80 kg 1x5 90 kg 1x5 100 kg 1x3 110 kg 1x3 130 kg 1x1 Squats are not good for me unfortunately. No excuse or anything but I really believe I'm starting to get too old for it. Maybe I could use knee wraps or something, although I really despise equipment so I probably wont even try it. Just going back a few years ago, I didn't feel like this at all. I will just lower the weights instead and stay weak. Leg extension 54 kg 1x12 63 kg 1x12 77 kg 2x12 Abs/hips +15 kg 2x5 +15 kg 1x10 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted August 9, 2023 Share Posted August 9, 2023 KILLER WORKOUT you should use knee wraps in will save your knees when you get older. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 9, 2023 Author Share Posted August 9, 2023 23 minutes ago, John Knowlton said: KILLER WORKOUT you should use knee wraps in will save your knees when you get older. Nah, don't like equipment, I actually look down on people who use it. With some exeptions of course. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 9, 2023 Author Share Posted August 9, 2023 (edited) 9/8/23 Int/ext rotation cable 3x12 Lower back machine 2x15 Upper back machine 2x15 Sledge hammer 10 lbs ulnar deviation: 30x15, 40x12, 50x5, full handle x 2 Sledge hammer curl 10 lbs: 20x10, 30x6, 40x5 DB fatgripz clean 30 kg 1x3, 40 kg 1x3, 45 kg 1x1 Horn trainer +30 kg 1x5, +40 kg 1x1, +50 kg 1x1 Wrist wrench wrist curl +20 kg 2x10 Reverse wrist roller with fatgripz 2x10 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 OHP 40 kg 1x10 45 kg 1x10 50 kg 1x10 55 kg 1x8 Seated reverse fly machine 73 kg 2x12 77 kg 2x10 Lat pulldown 45 kg: 25, 25, 20, 25 Tricep pushdown narrow grip 64 kg 1x15 68 kg 1x15 73 kg 1x12 77 kg 1x12 Edited August 9, 2023 by Fist of Fury 4 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 10, 2023 Author Share Posted August 10, 2023 10/8/23 Tricep pulldown 1x15 Bicep curl cable 1x15 Lower back machine 2x15 Goblet squat 1x10 Upper back machine 2x15 DO deadlift 70 kg 7x5 1H suitcase DL 70 kg 2x5s 85 kg 1x10s DO deadlift 110 kg 1x3 127.5 kg 1x3 145 kg 1x10 (8) Pull ups 3x5 Abs/hips +15 kg: 7, 7, 12. 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted August 10, 2023 Share Posted August 10, 2023 way cool workout today Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 11, 2023 Author Share Posted August 11, 2023 11/8/23 Reverse fly band 3x25 Broomstick 3 sets Grippers SM spring 130-132~ 3x3 #3 152-153~: 1, 1, 0 GM spring 160-162~: 1, 1, 0 #3 152-153~: 1, 1, 1 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 3x10 77.5 kg 2x10 Rolling tricep extension 10 kg 1x15 12.5 kg 1x15 17.5 kg 1x12 20 kg 2x10 25 kg 1x10 22.5 kg 2x10 Seated cable row 79 kg 2x15 93 kg 3x10 Seated reverse fly machine 66 kg 2x15 79 kg 3x10 DB curlz 10 kg 1x15 12.5 kg 1x12 15 kg 1x10 22.5 kg 1x5 17.5 kg 1x10 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 13, 2023 Author Share Posted August 13, 2023 (edited) 13/8/23 Int/ext rotation cable - 2x12 Upper back machine - 2x12 Bench press speed 20 kg: 20, 20, 20, 15, 15. 40 kg 3x5 55 kg 3x3 77.5 kg 12x3 Seated OHP 40 kg 1x12 45 kg 1x12 50 kg 1x10 55 kg 1x10 50 kg 1x10 Lat pulldown 66 kg 1x15 73 kg 1x12 86 kg 1x10 79 kg 2x10 Face pull cable 41 kg 2x25 45 kg 1x20 41 kg 2x20 Tricep pushdown 45 deg handle 64 kg 2x15 91 kg 1x8 82 kg 2x10 Edited August 13, 2023 by Fist of Fury 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted August 14, 2023 Share Posted August 14, 2023 KILLER WORKOUT Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 15, 2023 Author Share Posted August 15, 2023 14/8/23 Hyper extension 1x20 Upper back machine 1x15 Leg extension 1x15 Tricep pushdown 1x15 Bicep curl 1x5 1HP 50 mm +15 kg 1x5, +20 kg 1x5, +21.25 kg 1x5, +22.5k g 1x5, +23.75 kg 1x5, +25 kg 1x5, +27.5 kg 1x1, 1x4.5 LH / 1x2 RH DO deadlift 70 kg 7x5 100 kg 1x5 110 kg 1x5 127.5 kg 1x5 145 kg 1x3 160 kg 1x1 Good morning 40 kg 1x10, 50 kg 1x10, 60 kg 1x8, 70 kg 1x15 15/8/23 Reverse fly band 3x25 Tricep pushdown 2x15 Upper back machine 2x10 Bench press 20 kg: 20, 20, 20, 15, 15. 40 kg 1x10 55 kg 1x10 72.5 kg 1x10 85 kg 1x8 90 kg 1x5 95 kg 1x3 102.5 kg 3x3 72.5 kg 1x15 60 kg 1x20 Tricep machine Narrow grip 3x15 Wide grip 2x15 DB row 45 kg 3x15 Barbell row 60 kg 1x10 70 kg 1x10 (+10 fingercurls) 90 kg 1x10 (+5 fingercurls) Reverse fly machine 73 kg 5x12 DB bicep curlz 10 kg 1x15 12.5 kg 1x12 15 kg 1x10 22.5 kg 1x5 25 kg 1x4 RH / 1x3 LH 4 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 17, 2023 Author Share Posted August 17, 2023 16/8/23 Walking uphill, very taxing on the legs and cardio. 17/8/23 Leg ext 1x15 Reverse fly band 3x25 Broomstick 2x8 DB bicep curls 1x10 Lower back machine 3x15 Upper back machine 3x15 DO deadlift 70 kg 1x10 80 kg 1x5 100 kg 1x5 110 kg 1x5 127.5 kg 1x3 145 kg 1x3 160 kg 1x5 (7) Grippers SM 2x3 GHP 175~ 2x1 attempts with cheat close COC 170~ 1x1 attempt with cheat close GM 160~ 3x1 COC 170~ 1x1 attempt with cheat close GM 160~ 1x0 (was tired) Bench press 20 kg: 20, 20, 20 ,15 40 kg 1x10 55 kg 1x10 72.5 kg 1x10 77.5 kg 1x10 85 kg 4x10 77.5 kg 1x10 Rolling tricep extension 10 kg 1x12 12.5 kg 1x12 15 kg 1x12 20 kg 1x12 25 kg 2x10 20 kg 1x12 17.5 kg 1x15 Barbell row 70 kg 1x8 90 kg 1x8 100 kg 1x8 110 kg 1x8 120 kg 1x5 Reverse fly machine 73 kg 5x12 DB bicep curls 10 kg 1x12 12.5 kg 1x12 17.5 kg 1x10 20 kg 2x8 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 18, 2023 Author Share Posted August 18, 2023 18/8/23 Lower back machine 1x20 Wrist wrench cable wrist curl 1x30 Grippers SM 2x3 (1.5" block set) GM 1x1 GHP 175~ 2x1 attempt with cheat close COC 170~ 1x1 attempt with cheat close GM 160~ 3x1 Zercher box squat 20 kg 2x10 50 kg 1x5 80 kg 1x5 100 kg: 3, 3, 8. Wrist wrench wrist curl +20 kg 1x10 +30 kg (a few half reps, was too heavy for me) +25 kg 1x5 +20 kg 1x10 Reverse wrist roller with fatgripz 1x5 KB hammer curl 8 kg 1x8 12 kg 1x3 EZ-bar reverse curl bar 1x50 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted August 18, 2023 Share Posted August 18, 2023 Nice Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 19, 2023 Author Share Posted August 19, 2023 (edited) 19/8/23 External rotation cable 3x10, 3x5. Zottman curl 10 kg 1x15 Upper back machine 2x10 Pull-ups 3x2 +10 kg 1x1 +20 kg 2x1 +30 kg 1x2 (not entirely full reps, or maybe it was, hard to tell because I go much further than normal on the lighter weights.) Grippers SM 130-132~ 12x3 GM 160~ 1x1 COC 170~ 2x1 attempt with cheat close (around 1 mm from closing it, with left and right. which means I will close it very soon with right because it's really overtrained right now.) GM 160~ 5x1 Bench press speed 20 kg 6x15 40 kg 3x5 50 kg 3x3 72.5 kg 12x3 Seated OHP 40 kg 1x8 50 kg 1x8 65 kg 1x5 60 kg 1x5 60 kg 1x9 Lat pulldown 66 kg 2x12 93 kg 1x8 79 kg 2x8 Face pull cable 41 kg: 25, 25, 25, 20, 20. Tricep pushdown 45 deg handle 68 kg 1x12 82 kg 1x10 91 kg 2x8 91 kg 1x9 Edited August 19, 2023 by Fist of Fury 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted August 20, 2023 Share Posted August 20, 2023 Nice one Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 21, 2023 Author Share Posted August 21, 2023 (edited) 21/8/23 Glute ham raise 2 sets Hamstring curl 1 set EZ-bar rev curl 3 sets Rev fly machine 3 sets DO deadlift 70 kg 1x5 85 kg 1x5 100 kg 1x5 112.5 kg 1x5 130 kg 1x5 147.5 kg 1x5 Grippers #3 150~ 4x1 GM 160~ 1x1 GHP 175~ 3x1 attempts with cheat close COC 170~ 1x1 attempt with cheat close #3 150~: 5, 3, 4 RH / 3, 3, 4 LH. GM 160~: 2, 2, 1 L&R Bench press 20 kg 6x15 40 kg 1x10 55 kg 1x10 72.5 kg 1x10 85 kg 1x8 95 kg 3x7 (misloaded the bar, should have been 90 kg) 90 kg 2x7 72. kg 1x18 60 kg 3x23 DB french press 10 kg 1x12 13.5 kg 1x12 16 kg 1x10 18.5 kg 1x8 Tricep bar french press 10 kg on each side: 10, 10, 10, 9. DB row 43.5 kg 1x12 53.5 kg 1x10 65 kg 1x3 70 kg 1x3 83 kg 1x3 Chest supported incline row machine 45 kg plates: 12, 10. Reverse fly machine 10 plates 1x12 12 plates 1x12 10 plates 3x12 DB curls 13.5 kg 1x12 18.5 kg 1x8 21 kg: 6, 8, 7. Non-revolving 60 mm rolling handle DL +50 kg 1x1 +75 kg 2x1 +80 kg 1x1 Edited August 21, 2023 by Fist of Fury 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 22, 2023 Author Share Posted August 22, 2023 22/8/23 EZ-bar reverse curlz 10 kg 2x10 20 kg 2x10 30 kg 2x10 40 kg 2x8 Good morning 20 kg 2x15 40 kg 1x10 50 kg 1x10 60 kg 1x8 70 kg 1x5 80 kg 1x5 75 kg 1x5 Abs/hips +10 kg 1x10 +15 kg 1x5 +20 kg 2x5 Calf raise 45 kg 1x30 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 23, 2023 Author Share Posted August 23, 2023 23/8/23 Leg ext 3x12, seated hamstring curl 3x12, KB BUP 3x10, lower back machine 3x15, upper back machine 3x15, ext rotation cable 3x15, reverse fly band 2x30. Grippers SM 130~ 7x5 GM maxed out the spring, 165~ 1x1 COC 170~ 1 mm off LH, less than 1 mm off RH GHP 175~ 1x1 attempt with cheat close GM 165~ 2x2 COC 170~ 1 mm off L&R Was going to do more and I wanted to continue this for another week, however I get some pain in my left rotator cuff from it so I have to take a pause. Bench press is the most important exercise for me right now. Also my setting strength is stronger than ever, just because I've increased my upper body strength. I can consistently set the GHP8 now with no problem. Never been able to do that consistently before. Bench press 20 kg: 20, 20, 15, 15, 15 40 kg 1x10 55 kg 1x10 72.5 kg 1x10 77.5 kg 1x10 85 kg 4x10 77.5 kg 1x10 Rolling tricep extension 10 kg 1x20 12.5 kg 1x20 15 kg 1x12 20 kg 1x12 25 kg 1x9 20 kg 1x12 17.5 kg 2x12 DB row 45 kg: 20, 12, 12, 12, 20 Rolling handle fatgripz LH: 45 kg 1x1, 60 kg 1x1, 65 kg:1, 2. RH: 45 kg 1x1, 60 kg 1x1, 65 kg 1x0. Reverse fly machine 66 kg 3x15 59 kg: 14, 13. EZ-bar reverse curl 20 kg 5x20 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 24, 2023 Author Share Posted August 24, 2023 24/8/23 Upper back machine 1x20 Ulnar deviation safety pin 3x5 Plate curl 10 kg 3x3 10 kg full size 1x3 15 kg 1x1 LH / 1x0 RH 15 kg 1x0 LH super strict attempt / 1x1 RH 15 kg smaller 1x3 LH / 1x2 RH Good morning 20 kg 2x20 40 kg 1x10 50 kg 1x10 60 kg 1x8 70 kg 1x5 1HP 50 mm +15 kg 1x10 +20 kg 1x10 +25 kg 1x1 +27.5 kg 1x1 +30 kg 1x1 +32.5 kg 1x10 LH /1x0 RH +30 kg 1x4 LH +27.5 kg 1x6 RH DO deadlift Last time I deadlift. It's time for me to realize I will never be even decent in this lift. It's not worth anymore of my time. I have very poor body mechanics for this lifts, it's incredibly difficult for me. So I will leave it here. Maybe I will do some trap bar DL's in the future. Although I doubt it, I think good mornings and such is enough for me to train my lower back. 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted August 24, 2023 Share Posted August 24, 2023 Have you tried Deadlifting in a power rack with the pins set high. like a half Deadlift Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 25, 2023 Author Share Posted August 25, 2023 10 hours ago, John Knowlton said: Have you tried Deadlifting in a power rack with the pins set high. like a half Deadlift My problem is off the floor. I don't have any problem to lift from the knees. Anyways there's no reason for me to deadlift. I don't lift for the sport anyways. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 25, 2023 Author Share Posted August 25, 2023 25/8/23 Ext rotation cable 3x15 Zottman curl 1x10 Lower back machine 2x12 Upper back machine 1x25 Grippers SM 130~ 7x5 Elite spring 177-180~ choked 20 mm 1x0 L&R 18 mm 1, 1, 0, 0 LH / 0, 0, 0, 0 RH 4 years ago I did this so this felt very off, no knurling on the handles either. Bench press speed 20 kg 6x15 40 kg 3x5 50 kg 3x3 77.5 kg 12x3 Incline press machine plate weight 40 kg 1x15 45 kg 1x15 50 kg 1x10 55 kg 1x10 75 kg 1x8 Lat pulldown 45 kg 2x20 79 kg 1x12 66 kg 2x12 Face pull 41 kg 5x25 Tricep push down narrow grip 64 kg: 20, 20, 15, 15. 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 26, 2023 Author Share Posted August 26, 2023 26/8/23 Squat 20 kg 2x10 40 kg 1x10 60 kg 1x8 80 kg 1x5 90 kg 1x3 100 kg 1x3 120 kg 1x1 130 kg 1x1 110 kg 1x5 KB hammer curl 8 kg3x8 Ulnar deviation safety pin 3x10 Plate curl 10 kg small 1x5 15 kg small 1x2 Wrist wrench wrist curl +15 kg 1x30 +25 kg 1x8 LH / 1x7 RH Reverse wrist roller fatgripz 2x8 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted August 26, 2023 Share Posted August 26, 2023 Nice one,Killer Squats Quote Link to comment Share on other sites More sharing options...
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