Fist of Fury Posted October 23, 2023 Author Share Posted October 23, 2023 23/10/23 Upper back machine, 2x15, lower back machine 2x12, reverse fly band 2x30 Bench press 20 kg 3x20 50 kg 2x10 60 kg 1x8 80 kg 1x3 92.5 kg 1x3 102.5 kg 1x8.7 Grippers SM spring 130~ 5x1 38 mm block set GM spring 145 lbs + filed handle 1x1 Elite spring 165~ LH: 1, 1, 1, 0 (3) RH: 1, 2, 1, 2, 1, 1, 1, 1 (10) Seated OHP 65 kg 6x3 RDL 82.5 kg 1x10 105 kg 1x10 120 kg 1x10 DO deadlift 132.5 kg 1x8 145 kg 1x6 Rack pull 160 kg 1x5 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted October 24, 2023 Author Share Posted October 24, 2023 (edited) 24/10/23 Side lateral raise DB / Seated reverse fly machine superset 10 kg 3x12 / 73 kg 3x12 Rolling tricep extension 15 kg 3x12 Tricep pushdown 45 deg handle 59 kg 3x15 1H cable curl 23 kg 3x12 RH / 12, 12, 10 LH Grippers SM spring 130~ 5x1 38 mm block set GM spring 145 lbs + filed handle 1x1 COC 170~ LH: 1, 1, 0. RH: 1, 1, 1. Last 2 on RH was wider than 20 mm, first around parallel, one parallel with LH and one slighly more narrow. Elite spring 165~ 1x1 RH / 1x0 LH Squat 20 kg 2x10 40 kg 1x10 60 kg 1x10 80 kg 1x5 115 kg 6x2 Seated cable row 107 kg 1x10 100 kg 2x10 Abs/hips +20 kg: 6, 6, 8. Edited October 24, 2023 by Fist of Fury 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 24, 2023 Share Posted October 24, 2023 Nice work Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted October 25, 2023 Author Share Posted October 25, 2023 25/10/23 Lat pulldown 45 kg 1x12 59 kg 1x12 86 kg 1x10 Bench press 20 kg 3x20 50 kg 2x10 60 kg 1x8 85 kg 1x3 92.5 kg 1x3 102.5 kg 1x8 (9) 75 kg 3x15 Standing decline cable chest fly 27 kg 2x15 Dynamometer 113 kg RH / 95 kg LH DB row 58 kg 1x10 78 kg 1x5 Pull ups 1x8 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted October 26, 2023 Author Share Posted October 26, 2023 26/10/23 Hyper ext 2x15 Leg ext 2x20 Pronation 2x20 Ulnar deviation 2x10 Grippers SM spring 130~ 5x1 38 block set GM spring 145 lbs + filed handle 5x1x5s Squat 20 kg 2x12 40 kg 1x10 60 kg 1x10 80 kg 1x5 115 kg 6x2 Good morning 40 kg 1x10 60 kg 1x5 65 kg 1x5 70 kg 1x5 75 kg 1x5 80 kg 1x5 90 kg 1x5 1HP pinch 50 mm +20 kg 1x20 Wrist wrench wrist curl +20 kg 1x20 Pull up with fatgripz thumbless 1x8 Seated reverse fly machine 66 kg 1x30 Face pull 27 kg 1x50 DB curl 15 kg 1x10 4 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted October 30, 2023 Author Share Posted October 30, 2023 (edited) 30/10/23 Internal/External rotation cable, Zottman curl, GHD, Leg raise, Leg extension, 2 sets each. Bench Press 20 kg 3x20 50 kg 2x10 60 kg 1x8 80 kg 1x5 92.5 kg 1x5 102.5 kg 1x3 115 kg 1x5 (9-10) Incline bench press 72.5 kg 1x8 75 kg 1x8 77.5 kg 1x8 Grippers SM spring 130~ 3x1 no set GM spring 145 lbs + filed handle 1x1 Elite spring 165~ 1x0 COC 170~ 2x0 LH / 2x1 RH GHP8 1x0 (1 mm off with RH. I was hoping to close the GHP8 today but I could feel during warmup that it wasn't going to happen. It actually turned out to be my worst gripper session since I started to train grippers back in march. The good thing is that I could still get really close to closing it. RDL 82.5 kg 1x10 112.5 kg 1x10 DO deadlift 135 kg 1x8 147.5 kg 1x6 160 kg 1x4 Hamstring curl 30 kg 1x15 40 kg 1x12 Side lateral raise DB 10 kg 3x15 Seated reverse fly machine 11 plates 3x12 Chest supported lat row machine +60 kg 3x8 Rolling tricep extension 18.5 kg 1x10 13.5 kg 1x10 Plate curl 10 kg 1x3 15 kg small 1x2 15 kg Leoko PL plate 1x1 RH /1x0 LH DB high pull 59 kg 1x1 70 kg 1x1 Bicep curl 13.5 kg 2x12 Edited October 30, 2023 by Fist of Fury 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted October 31, 2023 Share Posted October 31, 2023 Killer workout Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted October 31, 2023 Author Share Posted October 31, 2023 (edited) 31/10/23 Abs/hips 1x10 +15 kg 1x10 Tricep extensions 1 set Grippers SM spring 130~ 5x1 GM spring 145 lbs + filed handle 1x1 Elite spring 165~ 1x0 LH / 1x1 RH GHP8 1x0 LH / 2x0 RH (less than a mm off on first attempt, a bit annoying but that's how grippers are) COC 170~ 1x0 LH / 1x0 RH 1 mm off, wider set around 30 mm Squat 20 kg 2x12 40 kg 1x10 60 kg 1x10 80 kg 1x6 115 kg 6x3 Leg extension 50 kg 1x12 63 kg 1x12 90 kg 1x10 77 kg 1x12 Face pull 32 kg 2x30 Left arm only Scott curl: 7.5 kg 5x12 Tricep pull-down: 9 kg 5x12 Pronation 5x20 Edited October 31, 2023 by Fist of Fury 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 1, 2023 Author Share Posted November 1, 2023 1/11/23 Scott curl 7.5 kg 4x12 1H Tricep pulldown 14 kg 4x12 Pronation 30, 20, 8. Good morning 20 kg 3x10 40 kg 1x10 50 kg 1x10 60 kg 1x8 70 kg 1x8 77.5 kg 1x8 1H fatgripz barbell DL 40 kg 1x10 60 kg 3x1 70 kg 1x1 LH / 1x0.5 RH 2 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 2, 2023 Author Share Posted November 2, 2023 2/11/23 Leg ext, lower back machine 1 set each Pronation 2x20 Squat 20 kg 2x10 40 kg 1x10 60 kg 1x10 80 kg 1x5 100 kg 1x1 115 kg 6x3 Grippers SM spring 130~ 3x3 20 mm block set COC spring 153~ 1x0 LH / 1x1 RH 20 mm block set COC spring 153~ 2x1 LH / 2x2 RH Bench press 20 kg 3x20 50 kg 2x10 60 kg 1x8 80 kg 1x5 92.5 kg 1x5 102.5 kg 1x3 115 kg 1x3.5 85 kg 5x10 Seated cable row 100 kg 3x10 Standing decline cable chest fly 32 kg 1x12 36 kg 2x12 Lat pulldown 73 kg 3x12 Seated reverse fly machine 66 kg 1x20 59 kg 1x15 1H tricep pulldown 23 kg 1x12 18 kg 2x12 Rolling tricep extension 17.5 kg 1x9 15 kg 1x7 Scott curl 12.5 kg: 12, 12, 9. 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 3, 2023 Share Posted November 3, 2023 Way cool workout Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 6, 2023 Author Share Posted November 6, 2023 Int/ext rotation cable, upper back makchine 1 set each Grippers SM spring 130~ 3x3 COC spring 153~ 5x1 Bench press 55 kg 1x5 65 kg 1x5 75 kg 1x5 Side lateral raise DB 7.5 kg 2x20 Seated OHP 50 kg 1x3 70 kg 1x1 80 kg 1x1 75 kg 1x1 70 kg 1x1 Seated reverse fly machine 59 kg 2x20 RDL 82.5 kg 1x10 112.5 kg 1x10 DO deadlift 132.5 kg 1x5 140 kg 1x8 150 kg 1x6 162.5 kg 1x4 Rack pull 165 kg 1x5 Fingercurlz 100 kg 1x8 4 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 8, 2023 Author Share Posted November 8, 2023 7/11/23 Squats and grippers, bad workout because I have barely slept anything for the last 3-4 weeks. 8/11/23 Started to sleep a little bit better the last couple of days. Pull ups +15 kg 1x2 +20 kg 1x2 +25 kg 1x2 BW 102 kg DB row 58 kg 1x5 68 kg 1x5 78 kg 1x3 88 kg 1x1 Not the cleanest rep I've done on that weight but I count it. I have to overload sometimes also in order to progress. I'm happy with my progress considering how little I've been training these. This was the exercise I lost the most amount of strength in. I could barely row a 40 kg db when I started. Lat pulldown 73 kg 3x10 Seated cable row 113 kg 1x10 100 kg 2x10 Scott curl 15 kg 1x8 12.5 kg 1x8 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 8, 2023 Share Posted November 8, 2023 Not a bad workout for no sleep Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 13, 2023 Author Share Posted November 13, 2023 (edited) 10/11/23 Tried reverse bending, got 8x170 mm rebar (hard) to 30 degrees in single leathers touching. Felt like I was about to tear my pec tho and my wrist feels broken. Nothing serious fortunately. I get stronger in this exercise without training it. Although I'm not sure if thats a good thing. 13/11/23 Lower back machine - 3x15 Reverse fly machine - 3x15 Zottman curl - 2x12 Leg extension - 2x15 Bench press 20 kg 3x15 55 kg 2x10 70 kg 2x5 82.5 kg 2x3 95 kg 1x1 105 kg 1x1 120 kg 1x1 127.5 kg 1x1 Fairly easy, I think my max on a real Eleiko bench should be somewhere between 135-140 kg. This bench which I use daily is horrible and it's dangerous as well, since it doesn't even have safety-pins. Unfortunately this gym-owner is a moron who doesn't care about his customers. Even more unfortunate is that I can't afford to train somewhere else on a daily basis. Not sure what to do, I'm not sure I want to bench much more weight on this bench. Actually the weight are already too much for this bench in my opinion. Might have to build my own bench or something, but I have no idea how to afford that right now. Finished with 80 kg 9x10, 1x9. Felt heavy, not sure if it's too much for me or not, I will try one more time and see. I will drop to 75 kg if it's too much but that as low as I will go. If that's too much I will change to another program instead. RDL 82.5 kg 1x10 112.5 kg 1x10 DO deadlift 132.5 kg 1x5 142.5 kg 1x8 155 kg 1x6 165 kg 1x4 Seated incline press machine +50 kg 3x10 +40 kg 1x12 Side lateral raise DB 12.5 kg 1x10 10 kg 2x10 Seated reverse fly machine 52 kg 4x10 1H tricep pulldown 14 kg 4x10 Zottman curl 5 kg 2x20 Edited November 13, 2023 by Fist of Fury 3 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 13, 2023 Share Posted November 13, 2023 (edited) That sucks about the bench. I would go with a power rack or a half rack instead of just a bench. There is so much more you can do with a rack. other than that great workout. Edited November 13, 2023 by John Knowlton Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 13, 2023 Author Share Posted November 13, 2023 10 minutes ago, John Knowlton said: That sucks about the bench. I would go with a power rack or a half rack instead of just a bench. There is so much more you can do with a rack. other than that great workout. I used to have a power rack but I prefer to have a real competition style bench. I don't care for anything other than bench press anyways, it's the only thing that increses my gripper strength other than gripper training itself. It's more fun than the other lifts as well Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 13, 2023 Share Posted November 13, 2023 (edited) true Edited November 13, 2023 by John Knowlton Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 14, 2023 Author Share Posted November 14, 2023 14/11/23 Abs/hips +5 kg 1x8 +10 kg 1x8 +15 kg 1x8 +20 kg 1x5 Standing cable crunch 1:1 stack 50 kg 2x6 Grippers SM spring 130~ 3x5 COC spring 153~: 2x2 RH /2x1 LH GHP8 1x0 RH only Silver bullet (RH only) #3.5 - 15 sec Elite spring 165~ 2x1 LH / 2x0 RH Leg press +50 kg 1x10 +100 kg 1x10 +150 kg 1x3 +200 kg 1x3 +300 kg 1x3 Good morning 20 kg 3x10 40 kg 3x10 60 kg 1x10 80 kg 1x10 Leg extension 63 kg 5x12 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 14, 2023 Share Posted November 14, 2023 nice workout killer leg press Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 14, 2023 Author Share Posted November 14, 2023 (edited) 2 hours ago, John Knowlton said: nice workout killer leg press It's a horrible leg press unfortunately. Can't find even a decent setup on it. But I guess the legs don't really care about that, they get worked anyways Edited November 14, 2023 by Fist of Fury 1 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 15, 2023 Author Share Posted November 15, 2023 15/11/23 Zottman curl 2x15 Int/ext rotation 3x12 Hyper extension 1x15 Grippers SM spring 130~3x5 COC spring 153~ 2x2 RH / 2x1 LH Bench press 20 kg 6x15 60 kg 2x5 70 kg 1x3 80 kg 10x10 Lat pulldown 73 kg 4x12 fatgripz on last set thumbless Seated cable row 93 kg 1x12 86 kg 2x12 86 kg with fatgripz thumbless - 5 reps then the carabiner came loose and the handle landed on my fot. Then 10 reps after 1 min of rest. Face pull 41 kg 4x20 Rope pull-ups - 4 reps Zottman curl 12.5 kg 2x12 10 kg 2x12 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted November 15, 2023 Share Posted November 15, 2023 Nice one today Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 17, 2023 Author Share Posted November 17, 2023 16/11/23 Stair machine - 5 min Calf raises 3x12 17/11/23 Bench press 20 kg: 20, 20, 20 ,20, 15, 15. 60 kg 1x10 70 kg 1x5 80 kg 10x10 Seated OHP 45 kg 1x8 I will skip this exercise this time. Side lateral raise DB 10 kg 3x15 Seated reverse fly machine 59 kg 4x15 Tricep pushdown narrow grip 64 kg 1x15 68 kg 1x15 64 kg 1x15 59 kg 1x15 50 kg 1x15 3 Quote Link to comment Share on other sites More sharing options...
Fist of Fury Posted November 19, 2023 Author Share Posted November 19, 2023 19/11/23 Band warmup Grippers SM spring 130~ 5x3 COC spring 153~ 1x1 GHP8 1x0 Elite spring 165~1x2 RH / 1x1 LH SM spring 130~ 3x12 Bench press 20 kg: 20, 20, 20, 20, 15, 15, 15. 60 kg 1x10 70 kg 1x5 80 kg 10x10 Seated incline press machine +40 kg 1x10 +45 kg 4x10 Seated reverse fly machine 66 kg 1x15 73 kg 2x15 Tricep pushdown 45 deg handle 77 kg 1x15 68 kg 1x15 64 kg 2x15 4 Quote Link to comment Share on other sites More sharing options...
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