Fist of Fury Posted September 21, 2023 Author Share Posted September 21, 2023 (edited) 20/9/23 Squat 20 kg 2x10 60 kg 2x10 80 kg 1x5 110 kg 6x2 Leg ext 54 kg 1x12 Abs/hips +15 kg 1x5 +30 kg 1x5 Hyper ext +15 kg 1x8 21/9/23 Reverse fly band 1x20 Ext/int rotation cable 1x15 Grippers SM spring 130~ 3x3 GM spring 140~ 12x5 Bench press 20 kg 3x20 50 kg 2x10 70 kg 1x5 82.5 kg 1x5 95 kg 1x10 (8.5) 75 kg 5x10 Standing decline cable chest fly 18 kg1x12 32 kg 1x12 36 kg 2x12 Seated reverse fly machine 66 kg 4x15 Pull-ups 3x6 Babrell row 80 kg 2x8 100 kg 1x8 110 kg 1x8 Rolling tricep extension 20 kg 3x12 17.5 kg 1x12 DB hammer curl 25 kg 3x10 17.5 kg 2x12 Edited September 21, 2023 by Fist of Fury 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted September 21, 2023 Share Posted September 21, 2023 Nice killer workout Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted September 22, 2023 Author Share Posted September 22, 2023 22/9/23 DB row 25 kg 1x10 30 kg 1x10 35 kg 1x10 40 kg 1x10 45 kg 3x12 Reverse wrist roller fatgripz 2x10 Wrist wrench wrist curl +15 kg 1x20 +20 kg 1x12 Rolling handle fatgripz DL 50 kg 1x10 75 kg 1x1 LH / 1x0 RH fatgripz off 100 kg 1x1 Face pull 41 kg 4x15 EZ-bar reverse curl 15 kg 3x25 KB-swing 24 kg 1x40 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted September 22, 2023 Share Posted September 22, 2023 Nice work, Happy Friday Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted September 25, 2023 Author Share Posted September 25, 2023 25/9/23 RDL 70 kg 2x8 100 kg 1x5 120 kg 1x5 140 kg 1x5 DO deadlift 160 kg 1x1 180 kg 1x1 RDL 110 kg 1x10 Grippers SM spring 130~ 1x3 GM spring 140~ 1x2 Elite spring 165~ 2x0 Bench press 20 kg 3x20 50 kg 2x10 77.5 kg 1x3 90 kg 1x3 100 kg 1x9 (9) Seated incline press machine +40 kg 1x10 +60 kg 1x10 +65 kg 3x10 Side lateral raise DB 7 kg 1x12 8 kg 1x12 9 kg 1x12 10 kg 1x12 Seated reverse fly machine 66 kg 3x20 Tricep extension on ball 73 x 1x12 68 x 3x12 Tricep push down close grip 64 kg: 12, 15, 15, 15. 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted September 25, 2023 Share Posted September 25, 2023 Wow, that’s a killer workout , nice one Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted September 26, 2023 Author Share Posted September 26, 2023 26/9/23 Lower back machine and upper back machine 2 sets each Pull ups 3x6 fatgrips on last set, thumbless. Seated cable row 86 kg 4x10 fatgripz on last set, thumbless. Lat pulldown close grip 73 kg 2x12 66 kg 2x12 fatgripz on last set, thumbless. DB hammer curlz 30 kg 1x10 27.5 kg 1x10 25 kg 1x10 22.5 kg 1x10 Rolling tricep extension 15 kg 1x12 20 kg 1x10 25 kg 1x10 22.5 kg 1x10 20 kg 4x10 20 kg 1x14 Face pull 41 kg 4x20 Abs/hips +16 kg 1x10 +24 kg 1x10 +24 kg 1x6 4 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted September 28, 2023 Author Share Posted September 28, 2023 28/9/23 Internal/external rotation cable and bicep curl cable 2 sets each Bench press 20 kg 3x20 50 kg 1x15 60 kg 1x5 77.5 kg 1x5 (supposed to be 3...) 90 kg 1x3 100 kg 1x10 (9) Gripper 38 mm block set SM 130~ 2x3 GM 140~: 3x1 LH / 1, 3, 3 RH 1HP 50 mm +20 kg 1x8 +25 kg 1x5 +30 1x1 LH / 1x0.8 RH Standing decline cable chest fly 23 kg 1x12 32 kg 3x12 Pull-ups 3x6 Lat pulldown 73 kg 4x12 Barbell row 70 kg 1x10 80 kg 1x10 90 kg 1x10 100 kg 1x10 Seated reverse fly machine 66 kg: 20, 20, 12. Rolling tricep extension 20 kg 1x8 25 kg 3x8 Barbell curl 40 kg 5x12 Squat 20 kg 2x10 60 kg 1x10 80 kg 1x8 110 kg 6x3 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted September 28, 2023 Share Posted September 28, 2023 Intense I like the workout Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted October 2, 2023 Author Share Posted October 2, 2023 (edited) 2/10/23 RDL 82.5 kg 1x10 100 kg 1x10 112.5 kg 1x10 DO deadlift 125 kg 1x8 135 kg 1x6 I found a program for deadlifts which I believe actually might work for me so I will try that up to 18th Dec and see what happens. Bench press 20 kg 3x20 50 kg 2x10 70 kg 1x5 90 kg 1x5 100 kg 1x3 112.5 kg 1x4.5 Bench felt slow today, doing a deload next week. Grippers 38 mm block set SM spring 130~ 1x1, 1x5. Silver bullet RH only #3.5 1x10 seconds (not a good result but considering how my hands feel it was a miracle I could do this, felt like I was going to drop it after 1 second). My hands are really weak at the moment, all the volume destroyed them. Probably going to take several weeks, maybe even a month before I have recovered. Will take it chill for a while now since I also got some tendonitis in my left elbow from improper technique, trying to squeeze the last few reps out. Another reason to do a deload next week. Seated OHP 60 kg 1x8 50 kg: 12, 10, 10. Side lateral raise db 8 kg 1x15 9 kg 1x5 10 kg 1x5 Seated reverse fly machine 73 kg: 12, 12, 12, 12, 15. Tricep extension on ball 64 - 5x15 Tricep pushdown narrow grip 64 kg 5x12 Edited October 2, 2023 by Fist of Fury 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 2, 2023 Share Posted October 2, 2023 that's one hell of a workout Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted October 4, 2023 Author Share Posted October 4, 2023 (edited) 3/10/23 Wrist wrench wrist curl +10 kg 2x30 Squat 20 kg 2x10 60 kg 1x10 80 kg 1x3 90 kg 1x3 110 kg 6x3 Pull ups 3x6 4/10/23 Abs +10 kg 2x10 Good morning 20 kg 2x15 50 kg 1x10 70 kg 1x5 80 kg 1x5 Leg extension 45 kg 1x15 52 kg 1x12 63 kg 1x12 73 kg 1x12 77 kg 1x12 RH only... Plate curl 10 kg small 1x5 10 kg large 1x5 15 kg small 1x2 15 kg standard 1x0 15 kg small 1x2 DB strict curl 20 kg 1x3 25 kg 1x2 Grippers SM spring 130~ 1x5 (38 mm block set) GM spring 140~ 1x3 Edited October 4, 2023 by Fist of Fury 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 5, 2023 Share Posted October 5, 2023 Good one Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted October 6, 2023 Author Share Posted October 6, 2023 (edited) 5/10/23 Bench press 20 kg 3x20 50 kg 2x10 70 kg 1x5 90 kg 1x5 100 kg 1x3 112.5 kg 1x2 (10) 75 kg 5x10 Pull-ups 3x6 Standing decline cable chest fly 32 kg 1x12 36 kg 1x12 41 kg 1x12 Seated reverse fly machine 66 kg 2x12 Rolling tricep extension 17.5 kg 1x8 30 kg 1x5 25 kg 1x8 6/10/23 Grippers SM spring 130~ 1x5 GM spring 140~ 1x3 GHP8 1x0 DB row 38 kg 1x10 48 kg 1x10 58 kg 1x8 63 kg 1x8 68 kg 1x8 Seated cable row 79 kg 1x10 93 kg 1x10 100 kg 1x10 Face pull 27 kg 2x40 1H tricep pulll down cable 9 kg 1x30 Supination 2x10 KB swing 24 kg 1x50 Edited October 6, 2023 by Fist of Fury 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted October 9, 2023 Author Share Posted October 9, 2023 (edited) 9/10/23 Bench press 50 kg 1x5 60 kg 1x5 70 kg 1x5 Seated OHP 50 kg 1x2 60 kg 1x2 70 kg 1x1 80 kg 1x1 75 kg 1x1 70 kg 1x3 Gripper RH only SM 130~ 2x5 GM 160~ 3x3 Side lateral raise DB 7.5 kg 3x15 Seated reverse fly machine 52 kg 3x20 Tricep pushdown narrow grip 50 kg: 30, 20. RDL 82.5 kg 1x10 100 kg 1x10 115 kg 1x10 DO deadlift 127.5 kg 1x8 140 kg 1x6 Rack pull 147.5 kg 1x5 Barbell row 80 kg 1x10 90 kg 1x10 100 kg 1x10 120 kg 1x6 Pull ups 1x9 Lat pulldown 86 kg 3x10 Edited October 9, 2023 by Fist of Fury 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 9, 2023 Share Posted October 9, 2023 KILLER Monday workout 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted October 9, 2023 Author Share Posted October 9, 2023 5 minutes ago, John Knowlton said: KILLER Monday workout Yes felt pretty good to spend 3 minutes on bench press Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted October 10, 2023 Author Share Posted October 10, 2023 (edited) 10/10/23 Face pull cable 27 kg 2x20 Rolling tricep extension 10 kg 3x15 Abs/hips +10 kg 1x8 +20 kg 1x6 +30 kg 1x3 Squat 20 kg 2x10 60 kg 1x10 80 kg 1x2 100 kg 1x2 120 kg 1x1 140 kg 1x1 130 kg 1x1 Grippers RH only SM spring 130~ 3x5 GM spring 160~ 1x1 COC spring 170~: 0, 1 (10mm~set), 1 (15 mm~ set), 0. Leg extension 50 kg 1x15 54 kg 1x15 59 kg 1x15 Horn trainer +25 kg 2x5 +50 kg 1x1 LH /1x0 RH LH only +60 kg 1x0 (a little bit of air) +50 kg 1x3 Edited October 10, 2023 by Fist of Fury 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted October 11, 2023 Author Share Posted October 11, 2023 11/10/23 Hyper extension 1x12 +8 kg 1x10 +16 kg 1x10 Side lateral raise db & seated reverse fly machine superset 7.5 kg / 52 kg 2x15 Bench press 50 kg 1x5 60 kg 1x5 70 kg 1x5 DB fatgripz cleans 20 kg 1x10 30 kg 1x5 40 kg 1x3 45 kg 1x3 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted October 12, 2023 Author Share Posted October 12, 2023 12/10/23 Squat 20 kg 2x10 60 kg 2x8 80 kg 1x5 100 kg 1x2 120 kg 1x1 140 kg 1x1 130 kg 1x1 Grippers RH SM spring 130~ 3x5 GM spring 160~ 1x2 GHP8 2x0 (1 and 2 mm off) LH SM spring 130~ 3x5 GM spring 160~ 1x1 Good morning 50 kg 4x10 Tricep pushdown 45 kg 4x20 Leg extension 54 kg 1x20 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 12, 2023 Share Posted October 12, 2023 NICE ONE Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted October 13, 2023 Author Share Posted October 13, 2023 13/10/23 Lower back machine 1x20 EZ-bar reverse curlz bar 2x30 Face pulls 27 kg 1x30 DB row 38 kg 1x10 48 kg 1x10 53 kg 1x8 63 kg 1x8 68 kg 1x10 73 kg 1x10 Pull ups +10 kg 1x2 +30 kg 1x0.99 + 1x0.95 weight removed 103 kg 1x7 Seated cable row 100 kg 3x10 KB-swing 24 kg 1x50 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted October 16, 2023 Author Share Posted October 16, 2023 (edited) 16/10/23 Glute ham raise 2x10, rev fly machine 2x20, leg raise 2x10, chest machine 2x10. RDL 82.5 kg 1x10 100 kg 1x10 117.5 kg 1x10 DO deadlift 130 kg 1x8 142.5 kg 1x6 Grippers RB180 2x1 wide set #2.5 1x1 wide set #3 150~ 1x1 RH / 1x0 LH 38 mm block set Elite spring 165~ 1x1 COC 170~ 2x0 Elite spring 165~ 1x1 RH /1x0 LH #3 150~: 4, 3, 2+0, 2 RH / 1 LH Bench press 20 kg 3x20 50 kg 2x10 60 kg 1x8 72.5 kg 1x5 85 kg 1x5 97.5 kg 1x10 (9) Incline bench press 60 kg 1x8 70 kg 2x8 Side lateral raise DB 10 kg 4x12 Seated reverse fly machine 10 plates 4x15 Lat pulldown 80 kg: 10, 10, 8. Chest supported lat row machine +50 kg 3x8 Hamstring curl 17.5 kg 1x15 30 kg 2x15 Dumbbell fatgripz strict deadlift (solid bell) 70 kg 1x1 LH / 1x 20 cm~ RH Rolling tricep extension 13.5 kg: 15, 15, 15, 14. Pushdown (harder machine than I normally use) 30 kg 3x12 DB bicep curls 21 kg: 8, 7. 23.5 kg 1x4 Edited October 16, 2023 by Fist of Fury 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted October 18, 2023 Author Share Posted October 18, 2023 17/10/23 KBBUP 8 kg 2x12, internal/external rotation cable 2x15 Leg extension 27 kg 1x15 41 kg 1x12 59 kg 1x12 68 kg 1x12 81 kg 1x12 Leg press +100 kg 1x10 +150 kg 1x10 +200 kg 1x5 +220 kg 1x8 1HP 50 mm +15 kg 1x5 +20 kg 1x3 +25 kg 1x1 +35 kg 1x1 LH / 1x0 RH (a bit of air) +30 kg 1x5 LH / 1x3.7 RH Wrist wrench wrist curl +20 kg 3x8 Lat pulldown 32 kg 3x25 Face pull 50 kg 3x15 Cross Trainer 10 min 130-142 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted October 19, 2023 Author Share Posted October 19, 2023 19/10/23 Upper back machine 2x12, zottman curl 1x10, lower back machine 2x15 Grippers SM spring 130~ 2x5 38 mm block set GM spring 145 lbs + filed handle 5x1x5s Bench press 20 kg 3x20 50 kg 2x10 60 kg 1x8 72.5 kg 1x5 85 kg 1x5 97.5 kg 1x12 (9) 60 kg 3x20 Standing decline cable chest fly 32 kg 1x12 41 kg 1x10 36 kg 1x10 Barbell row 70 kg 1x12 90 kg 1x10 Seated cable row 100 kg 3x10 Tricep pushdown 45 deg handle 68 kg 3x15 Rolling tricep extension 15 kg 3x10 Seated reverse fly machine 79 kg 1x10 93 kg 2x10 Zercher box squat 20 kg 2x10 40 kg 1x10 60 kg 1x8 80 kg 1x5 100 kg 1x8 2 Quote Link to comment Share on other sites More sharing options...
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