Fist of Fury Posted August 27, 2023 Author Share Posted August 27, 2023 27/8/23 Reverse fly band 3 sets Upper back machine 2 sets Lower back machine 2 sets Chest machine 5x20 Bicep curl 2 sets Bench press 20 kg 3x10 40 kg 1x10 55 kg 1x10 72.5 kg 1x10 85 kg 1x8 90 kg 1x5 95 kg 5x3 72.5 kg 1x18 60 kg 1x23 Grippers SM spring 130~ 1x5, 1x22 LH / 1x28 RH GM spring 165~ 5x1 Elite spring choked to 18 mm: 0, 0 (maybe closed), 0 LH / 0, 0, 0 RH, I underestimated this, it's not 177-180, more likely 185-190. I still have my RGC thing since years back. I need to weld some type of stand together for it then I can take some measurements. Unfortunately grippers are now out of my budget. I can't afford to order grippers from USA anymore so I will need to buy locally and rate them myself from now on. Tricep machine 20, 15, 12, 12, 12, 12, 12, 12. Seated cable row 52 kg 1x20 66 kg 1x15 79 kg: 12, 12, 15. Reverse fly machine 45 kg 5x20 External rotation 4.5 kg 1x12 9 kg 1x10 14 kg 1x8 9 kg 3x10 Zottman curl 10 kg 20, 15, 12, 12, 12. 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted August 27, 2023 Share Posted August 27, 2023 Way cool workout can you post a picture of your RGC thing did you make it yourself or buy it Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 27, 2023 Author Share Posted August 27, 2023 21 minutes ago, John Knowlton said: Way cool workout can you post a picture of your RGC thing did you make it yourself or buy it Dont think I have any pics of it. Will check next time I'm at the same location as it. I made it myself a long time ago. 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted August 27, 2023 Share Posted August 27, 2023 That’s cool sometimes home made is better Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 27, 2023 Author Share Posted August 27, 2023 32 minutes ago, John Knowlton said: That’s cool sometimes home made is better I wouldn't say it's better than anything else. Right now it's useless for me since I made it for my power rack which I don't have anymore I actually have some cheap squat stands at home still which I don't use. Might be able to do something with them. But I would need to do some welding probably. Maybe not if I'm lucky. Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 29, 2023 Author Share Posted August 29, 2023 28/8/23 Some gripper practice with 20 mm block. Rotator cuff work with light DB's. Abs/hips 3 sets of 10 with weight added 29/8/23 Good morning 20 kg 2x20 40 kg 2x10 50 kg 1x5 60 kg 1x5 65 kg 1x5 70 kg 1x5 75 kg 1x5 80 kg 1x5 Leg extension 18 kg 1x20 23 kg 1x15 41 kg 1x12 54 kg 1x12 72 kg 1x12 DB reverse wrist curl 2x15 Taking the whole week off from pressing, and grippers as well. My left shoulder is not happy. It's too much volume in too short time for it. Will continue the program on monday and hopefully I'll be able to finish it. After that I really don't know what to do. But I will figure something out. It's possible to just change the frequenzy of the programs for sure. Might have to either do extended weeks to 9 days or something else. I don't think this program is good for people who are below advanced level of lifting. Atleast not the frequenzy. 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 30, 2023 Author Share Posted August 30, 2023 30/8/23 Lat pull down 18 kg 1x50 Upper back machine 1x20 Lower back machine half stack 1x100 DB curl 5 kg 1x30 Tricep rope 18 kg 1x50 Seated cable row 25 kg 1x50 Tricep pushdown narrow grip 23 kg 1x50 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted August 30, 2023 Author Share Posted August 30, 2023 30/8/23 Did some plate curling later in the evening. Using 14 kg 35x35 cm plate. Worked up to 2x4 strict reps. 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted September 4, 2023 Author Share Posted September 4, 2023 (edited) Last week, only high rep with low weights for the entire body but nothing for shoulders, complete rest. Feels a bit better now. Also did some plate curl training, worked up to 5 reps strict reps with my 14 kg plate. Did some good morning and ab work also. Some heavier bicep curls also, up to 25 kg DB's. 4/9/23 Lower back machine 2x20 Leg ext 2x20 Reverse fly band 2x30 Bicep curl 1x10 Pull-ups 1x3 Reverse curl with fatgripz 2x12 Pull-ups pronated grip 1x3 Had to do some pull-ups very slowly, back felt very stiff. Bench press 20 kg: 20, 20, 20, 15, 15, 15. 40 kg 1x10 55 kg 1x10 72.5 kg 1x10 82.5 kg 1x10 (felt very hard becuase it was supposed to be 77.5 kg) 85 kg 1x10 90 kg 1x10 85 kg 3x10 77.5 kg 1x10 Misloaded the bar once again. Really need to stop doing that. Rolling tricep extension 10 kg 2x20 15 kg 2x15 20 kg 1x12 25 kg: 12, 10, 10. I had problem with slipping on the bench and I didn't have any chalk, ended up using rubber bands but only on the last set. Then I was so tired from fighting with slipping around like a dead fish on the bench. Ended the workout there. Will alsways use the rubber bands from now on. Barbell row with fatgripz 50 kg 1x12 70 kg 1x12 80 kg 1x12 fatgripz off 90 kg 1x12 80 kg 4x12 Reverse fly machine 66 kg 5x15 DB curl 10 kg 2x12 17.5 kg 1x12 30 kg 1x1 RH / 1x0 LH + 25 kg 1x4 L&R 15 kg 1x12 Also did some plate curls with 15 kg standard size plate. Did some reps then tried to do it 100% strict, first time i tried that. I wasn't able to do it, however I managed to curl it but it felt like I was about to break my finger tips off. Will rest my hands until friday now and do some gripper then. After that it's only one week left of the benching program. After that I will do it again but I will train three days a week, monday, wednesday, friday. I will change the assistance work also. I will remove many of the OHP workout since I feel it's too much of it. I will replace them with different types of rowing exercises instead. Edited September 4, 2023 by Fist of Fury 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted September 5, 2023 Share Posted September 5, 2023 That’s one hell of a workout today Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted September 6, 2023 Author Share Posted September 6, 2023 (edited) 5/9/23 Abs/hips 1x15 +20 kg 1x5 +24 kg 1x8 +20 kg 1x5 Good morning 20 kg 2x20 40 kg 2x15 50 kg 1x8 60 kg 3x12 Leg extension 41 kg 1x15 54 kg 1x15 63 kg 2x15 Leg press 3x8 6/9/23 Upper back machine 2x12 Lower back machine 2x12 Bicep curl 1x10 SM spring 130~ 5x1, 3x2 Plate curl 1 set Bench press speed 20 kg 5x15 40 kg 3x5 50 kg 3x3 60 kg 3x1 70 kg 1x1 85 kg 9x3 Grippers GM spring 165~ 2x1 COC 170~ 2x0, less than a mm off again, this is more likely 172-173 but better to underestimate than overestimate in training. #3.5 new. 3-4 mm off, feels like it's slightly harder than the GHP8 I have, so I guess in the high 170's. GM 165~ 1x1 wider set on this one, around 35 mm. Face pull 45 kg: 25, 25, 20. These and all other shoulder exercises feels very bad for my shoulders right now unfortunately so I will have to use extremely light weight now for a few weeks and see what happens. No pain but lots of crackling in my left shoulder. Unfortunately heavy gripper setting makes it worse. Probably a good time to start doing some lighter gripper work again. Tricep push-down 45 deg handle 64 kg: 20, 18. 73 kg 1x12 64 kg 2x12 Grippers GM 165~ 2 + 0, 2 LH / 3, 2 RH Got a #4 gripper with 80 mm spread. I would TNS close it easily if I wanted to but I'm not into that type of training, so I will make it adjustable and do some progressive silver bullet training with it instead Edited September 6, 2023 by Fist of Fury 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted September 8, 2023 Author Share Posted September 8, 2023 (edited) 7/9/23 Cardio 8/9/23 Grippers Silver bullet with #3.5 - 15 sec RH DB fatgripz Attempted 70 kg, just a little bit of air 65 kg solid lift LH / half lift RH (I think I would have lifted it if I didn't do the SB-hold before) Bench press 20 kg 3 sets 40 kg 1x8 50 kg 1x8 72.5 kg 2x5 87.5 kg 2x2 97.5 kg 1x1 107.5 kg 5x1 117.5 kg 1x1 60 kg 1x23 Triceps, a few sets DB row, tried a few sets but my left fot was starting to cramp constantly so I had to give up. Did two sets on the chest supported lat row instead. Was going to do more but this was a very bad day, didn't get much sleep and I was tired and I lost motivation so I went home. Edited September 8, 2023 by Fist of Fury 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted September 8, 2023 Share Posted September 8, 2023 Not bad for being tired Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted September 11, 2023 Author Share Posted September 11, 2023 (edited) 9/9/23 Hyper ext, abs/hips, biceps 1 set each SilaRukov dynamometer LH: 89.7, 93, 86.4. RH: 110.9, 111.5, 112.3. Squat 20 kg 2x10 60 kg 1x10 80 kg 1x5 100 kg 1x2 120 kg 1x1 Trap bar DL 75 kg 2x5 105 kg 1x5 125 kg 1x3 155 kg 1x1 175 kg 1x1 Grippers 20 mm block set SM spring 130~ 1x15 1HP 50 mm +10 kg 1x10 +20 kg 1x1 +25 kg 1x1 +30 kg 1x0 Ulnar deviation 10 lbs sledge hammer at 40 cm 1x10 11/9/23 Lower back machine 1x30, seated reverse fly machine 1x20 Bench press 20 kg 5x15 40 kg 1x10 50 kg 1x10 72.5 kg 2x5 87.5 kg 2x2 97.5 kg 1x1 107.5 kg 3x1 Grippers SM spring 130~ 2x5 GM spring 140~ 12x5 Rolling tricep extension 15 kg 1x20 20 kg 1x12 25 kg 1x12 22.5 kg 2x12 Seated cable row 79 kg 3x12 Reverse fly machine 66 kg: 15, 15, 20. Finally able to do it again without any sound FX. Zottman curl 15 kg 3x12 Edited September 11, 2023 by Fist of Fury 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted September 11, 2023 Share Posted September 11, 2023 Killer Monday workout. nice work Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted September 12, 2023 Author Share Posted September 12, 2023 12/9/23 Lower back machine, biceps, triceps, leg ext 1 set each Squat 20 kg 4x10 60 kg 2x8 80 kg 1x5 100 kg 1x3 120 kg 1x2 115 kg 1x5 Good morning 40 kg 1x15 50 kg 1x10 60 kg 2x10 70 kg 1x5 Left fot started to cramp again so I wasn't able to continue. Problematic issue for sure but it's nothing i can do anything about. So it's better to just move on and not think about it. Grippers SM spring 130~ 3x5 GM spring 140~ 12x5 Leg extension 59 kg 1x15 68 kg 1x15 63 kg 2x15 Abs/hips 1x12 +30 kg 1x5 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted September 13, 2023 Author Share Posted September 13, 2023 13/9/23 Bicep/triceps 1 set Lat pulldown 79 kg 3x10 Bench press speed 20 kg 4x15 40 kg 2x5 50 kg 2x3 60 kg 2x1 72.5 kg 5x2 87.5 kg 3x1 Grippers SM spring 130~ 3x5 GM spring 140~ 12x5 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted September 13, 2023 Share Posted September 13, 2023 Way cool Quote Link to comment Share on other sites More sharing options...
EmilBB Posted September 13, 2023 Share Posted September 13, 2023 7 hours ago, Fist of Fury said: Grippers SM spring 130~ 3x5 GM spring 140~ 12x5 What is the SM/GM spring? I assume it's an adjustable gripper? Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted September 13, 2023 Author Share Posted September 13, 2023 19 minutes ago, EmilBB said: What is the SM/GM spring? I assume it's an adjustable gripper? Tetting springs. 1 Quote Link to comment Share on other sites More sharing options...
EmilBB Posted September 13, 2023 Share Posted September 13, 2023 3 minutes ago, Fist of Fury said: Tetting springs. With adjustable handles or just regular grippers? Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted September 13, 2023 Author Share Posted September 13, 2023 2 hours ago, EmilBB said: With adjustable handles or just regular grippers? Yes adjustable. 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted September 18, 2023 Author Share Posted September 18, 2023 Tried bench last week, left elbow just a few grams too weak to fully lockout 130. But I'm stronger at least so I just need to do more tricep work from now on. I'm switching to 5/3/1 for a while now and I do 2 workouts a week and 5x10 on one of the days as well. 18/9/23 Bench press 20 kg 3x20 50 kg 2x10 70 kg 1x5 82.5 kg 1x5 95 kg 1x12 (10) Seated OHP 70 kg 1x1 75 kg 1x1 65 kg 1x5 60 kg 1x8 Side lateral raise 10 kg 3x12 Seated reverse fly machine 66 kg: 15, 15, 15, 20. Tricep pushdown on ball 64 2x12 73 1x10 68 1x12 Squat 20 kg 2x10 60 kg 1x10 80 kg 1x8 110 kg 6x2 Grippers GM spring 140~ 15x5 Leg extension 54 kg 4x12 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted September 18, 2023 Share Posted September 18, 2023 Killer Monday workout Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted September 19, 2023 Author Share Posted September 19, 2023 19/9/23 Seated cable row 86 kg 4x8 Sledge hammer ulnar deviation 10 lbs at 40 x 2x8 Pull-ups 3x6 Lat pulldown 73 kg 2x12 66 kg 1x12 Grippers SM spring 130~ 3x3 1HP 50 mm +15 kg 1x15 Grippers GM spring 140~ 12x5 Barbell bicep curl 40 kg 4x8 Sledge hammer hammer curl 10 lbs at 40: 5, 2 LH / 3, 2 RH Rolling tricep extension 15 kg 1x10 20 kg 1x8 25 kg 1x8 30 kg 2x8 27.5 kg 1x8 25 kg 1x8 25 kg 1x12 Face pull 41 kg 3x20 2 Quote Link to comment Share on other sites More sharing options...
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