Stephen Ruby Posted August 20, 2018 Author Share Posted August 20, 2018 8/18 15 min warm up Full body circuit machines. Just decided for this to be a deload week Leg curls/leg extension 4x15 Bicep Curls/Extension 4x12 Chest Press/Incline Press 4x12 Leg press machine 4x15 Lat pulldown and seated pulls 4x12 Grippers ghp 7 3x failure both hands Bending 60d nails x10 reverse bends single wrap (x5 both hands) I feel nice and rested so hoping to get some heavier lifts this week. Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted August 24, 2018 Author Share Posted August 24, 2018 Well I'm currently out of a gym at the moment which is why I have not updated my log. I got in some gripper training today just smashing my ghp 7 for 3x5 along with some sledge levering. I'll need to see if I can get a new gym this weekend. In the mean time I have been walking for a hour every night. The rest has been nice though body isn't sore at all right now which is good so I'll be primed and ready once I get a gym. Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted September 10, 2018 Author Share Posted September 10, 2018 Found myself a new gym so got in a simple workout to start out again. Back on the grind. Arms Lat pulldowns with manus grips 4x12 Barbell Curl with globe gripz 95 4x10 Tricep rope pulldown single arm 4x12 each arm Tricep rope pulldown double arm 3x15 Hammer curls with manus grip 3x10 40lb Machine tricep extnsion 3x12 Machine preacher curl single arm 3x10 each arm Grippers ghp 7 3x10 quick closes right hand 3x10 negatives left hand(finishing the close by pushing against the leg) Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted September 12, 2018 Author Share Posted September 12, 2018 4x10 225 incline press Lat pulldown max weight 3x10 Incline Press Machine 4x12 Rope pulldown single arm 3x12 each arm Slede levering each hand 4x10 10lb Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted September 17, 2018 Author Share Posted September 17, 2018 (edited) First leg workout in about a month General Warm up Front squat 135 x10 225 x 6(pause each rep) 315 2x6 (wanted 3 but was not conditioned for that 3rd set went too quick between sets and was getting little light headed so didn't push it) Lat Pulldowns with manus grips 4x10 Tricep pushdown single arm 3x10 Lying leg curl 3x10 Strict Barbell Curls with globe gripz 95 3x10 Hammer Curls 35 3x10 strict Ordered myself a ghp 6 and 8 so hope to bring my left arm up to a ghp 7 mms close and my right to a ghp 8 mms close. If I can get the ghp 8 clean I will try for the MM2. Also got the pony pinch kit which I'm excited to try out. Edited September 17, 2018 by Stephen Ruby Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted September 18, 2018 Author Share Posted September 18, 2018 Incline Press 245 4x8 Lat pulldowns max weight (straps + cheating) 3x10 Overhead Press strict 185 3x5 45 lb plate hub holds for time both hands 3x 25 lb blob holds for time x3 each hand Two 45 lb plate pinch assisted up and hold (negatives for pinch grip) x3 each hand Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted September 22, 2018 Author Share Posted September 22, 2018 (edited) Incline Press 225 3x10 Single arm rope extension 3x12 each arm Machine Press 3x10 Tricep dip machine 3x10 Sledge levering 4x10 each arm Sidewinder Revolution to finish off (really like this new device as a forearm finisher) Got my Ghp 8 and 6 in the mail so look forward to training with them soon. Cannon PowerWorks works continues to be the best company to deal with in terms of speed and ease for grip products. Edited September 22, 2018 by Stephen Ruby Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted September 23, 2018 Author Share Posted September 23, 2018 (edited) Rack Pulls (knee level almost above) 135 x12, 315x10, 405x 5, 495 x 5 585 x3 675 x3 (hard) 583 3x3 (all with straps) Should have done a bit more volume on these but that heavy set took a lot out of me. Lat Pulldowns with manus grips 3x10 Seated Rows machine 3x10 Barbell Curls with globe gripz 90 3x10 Hammer Curls with Manus Grips 40 3x10 Single arm rope extension 3x10 Tricep pushdown 3x8(heavy) Sidewinder Revolution 3 sets to failure for 3 different variations. I like the traditional arms out in front wrist roller style then the chest level extend out(perpendicular with the floor) and the choke hold parallel with the floor. Really like this device since its easy to carry around and at the high level its pretty difficult to turn. Plus the knurling works well with chalk. My forearms were burning by the end, I had trouble closing my hands. I'm going to use this device daily with the hopes of getting some forearm gains from it. My forearms are about 16 inches around flexed my goal would be 17+ while dropping some bodyfat in the next year. I plan to order Jedd Johnsons arm and forearm pdf pretty soon to target them more. I want some Marco Buhl or Eric Roussin forearms, those guys have some huge looking forearms. Edited September 23, 2018 by Stephen Ruby Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted September 23, 2018 Author Share Posted September 23, 2018 One of those training days where nothing felt good Standard warm up 10 min cardio 5 min hip circle Front squats 135 x12 225 x 10 275 3x5 (wanted 5 sets but was feeling awful doing these) Time holds plate pinches 2 fingers 25lb plates and blob 2 fingers (blob 25lbs) 4x each hand to failure Leg Curls 3x12 Leg extension machine didn't feel right so ditched it and was already feeling out of it so called it quits early. Sometimes its better to just call it early instead of pushing when you are already feeling bad. Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted September 25, 2018 Author Share Posted September 25, 2018 (edited) Incline Press 225 3x12 Strict Press 185 3x7 Lat Pulldowns with manus grips 3x10 Tricep Pushdowns 3x10 Sledge levering 3x10 each hand Sidewinder Revolution 3x failure arms out in front Hands are feeling pretty beat up might take a few days off grip Edited September 25, 2018 by Stephen Ruby Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted September 30, 2018 Author Share Posted September 30, 2018 (edited) Leg Press 3x20 Incline Press 3x5 275 Strict Press 185 4x6 Push Press 225 x3 275x1 Lat Pulldowns 3x10 Ghp 6 left hand 3x5, holds x3 to failure Ghp 6 x5, ghp 7 x5, ghp 8 x 2, ghp 8 x1, ghp 7 3x10 and 1 hold to failure right hand Sledge levering 3x10 each hand Sidewinder Revolution 3x failure arms out in front Pr on grippers for me in training I think I could get a few good reps on the ghp 8 soon. Not the best close but happy to get it. My best gripper close in a contest years ago was a coc 3.5 but I never closed it in training. I always have done Pr's in contest due to the time off and adrenaline. Edited September 30, 2018 by Stephen Ruby Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted October 1, 2018 Author Share Posted October 1, 2018 Got myself a new gym that is a lot nicer then my old one. So hopefully it will motivate me to get in there more often Front squats 135 x10 225 x10 315 x5, x3 (pause last 2) x3 (long pause last rep) Seated leg press 3x15 Leg Extension 3x15 Seated Leg Curl 3x15 Curls on curl bar 3x10 with manus grips Hammer curls with manus grips Lat Pulldowns with manus grips 3x10 Preacher Curl Machine 3x12 Put myself in the queue for the MM2 since I close the ghp 8 I think I should be able to get it. I also ordered a 183 rated spectrum 365 gripper to have a new goal gripper to go for. The next one on the list is a custom CoC 4 clamped to parallel. I know that MMS is the staple but seeing Morgan use those custom grippers has inspired me to incorporate them in my training. Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted October 2, 2018 Author Share Posted October 2, 2018 (edited) Barbell Rows 225 3x15 Lat pulldowns heavy 3x10 Row machine close grip 3x12 Back machine pulldown close grip 3x12 Another back machine some type of row 3x12 Tweaked my knee the other day so passed on doing deadlifts. I'll see how it feels by Thursday to see if I'll do legs again. Edited October 2, 2018 by Stephen Ruby Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted October 3, 2018 Author Share Posted October 3, 2018 15 min warm up Incline Press 135 x10 225 x5 315 x3 275 4x6 Machine chest Press 3x10 Machine shoulder press 3x10 Pec fly machine 3x10 Tricep machine 3x10 Pony pinch kit 3x20 Letting my hands rest up hoping to get my cannon power works order this week to give a go at the 183 gripper this saturday. Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted October 8, 2018 Author Share Posted October 8, 2018 10/6 15 min warm up Bench Press 135 x15 225 x10 315 3x5 slight pause at bottom each rep. Red Slingshot 315 x15 easy. The slingshot felt really good I was afraid to push the volume without a spotter though. Strict press 135 x10 185 3x8 Machine press 3x12 Tricep Machine 3x12 Grippers Right hand: Ghp 6 x5, ghp 7 x5 ghp 8 x3 ghp 7 3x6 Left hand: Ghp 6 x5 ghp 7 x5 assited close, ghp 6 2x5 10/07 Rack pulls with manus grips knee level 135 x10, 225 x5, 275 3x6 Barbell row 275 3x12 Sidewinder revolution 3xfailure between sets Grippers Right hand: Ghp 6 x5, ghp 7 x5, ghp 8 x1 miss (assisted close after and held to failure) ghp 7 2x5 Left hand: Ghp 6 x5, ghp 7 assited close and held, ghp 6 2x5 (assisted some closes) Rep closes are not to MMS more quick closes after first rep. Lat pulldowns with manus grips 3x12 Pulldown machine 3x10 Barbell Curl 95 3x10 Rope pulldown single arm 3x12 each Hammer curls 30 3x12 Machine preacher curl 3x10 Sledge levering 3x10, Sidwinder revolution 3x failure arms out in front Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted October 8, 2018 Author Share Posted October 8, 2018 (edited) 15 min warm up (cardio + hip circle) Front squats 135 x10 225 x 10, 275 4x7 (wanted 5 sets but was gassed) Leg extension 4x15 Leg Curl 4x15 Was gassed at this point Sidewinder 3x failure Two hand pony pinch 3xfailure Need to improve my cardio some I gassed out after the front squats. Edited October 8, 2018 by Stephen Ruby Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted October 10, 2018 Author Share Posted October 10, 2018 (edited) 15 min warm up Strict press 195 5x5 Incline press 205 3x12 Lat pulldowns heavy with straps 3x8 Tricep pushdown heavy 3x10 Tricep machine 3x12 The MM2 is on the way I will get it smashed this Saturday. So I'm going to go light on grip until Saturday. Edited October 10, 2018 by Stephen Ruby Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted October 14, 2018 Author Share Posted October 14, 2018 (edited) Rows with manus grips 135 x10, 225 2x6 185 4x10 Lat pulldowns with manus grips 3x12 Seated rows with manus grips 3x10 Hammer Curls 35lb with manus grips 3x10 Rope pulldown single arm 3x10 each arm Two hand tricep pushdown 3x10 Preacher curl machine 3x8 gassed Forearms were killing me on this workout Grippers ghp 6 x10, ghp 7 x5 mash monster #2 3 x1 (went really quick on these but they were easy just hope video was good enough. I should have saved energy on first one and not rushed through my sets and got a nice clean close but was a bit excited to go quick) 183 gripper x1 (video too be posted soon) Left hand ghp 6 3x5 (assisted) Sidewinder revolution 3x failure forearms flexed at 16.5 inch now getting some growth they were at 16 inches in summer. I would like to get to 17.5 by next year or stay the same size but drop about 50+lbs. Edited October 14, 2018 by Stephen Ruby 1 Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted October 14, 2018 Author Share Posted October 14, 2018 Here was the 183 gripper close after my mash monster 2 attempts. I think I can get this with a wider set next week, will try a block set. Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted October 15, 2018 Author Share Posted October 15, 2018 (edited) 5 hours ago, WestSlope said: Nice close! Thanks Was supposed to do legs but was not quite mentally ready for that. Incline press 135 x10 225 x10 275 5x5 Rope pulldowns 3x12 single arm Machine Chest Press 3x10 Sledge levering 3x10 Edited October 15, 2018 by Stephen Ruby Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted October 20, 2018 Author Share Posted October 20, 2018 Last two workouts Front squats 315 3x5 Hack squat machine 315 4x9 (great machine need to do it more really felt it in my quads with a narrow stance) Seated leg curl 4x12 Leg extension 4x12 Tricep pushdown 3x10 Machine preacher curls 4x12 Sidewinder revolution 3x failure Strict press 225 3x5 Incline press 275 4x5 Chest Press machine 3x12 Tricep Machine Ponch pinch kit 4xfailure double hand Sidewinder revolution 3x failure Back and long grip workout tomorrow. Hope to get a few reps on my new 3.5 rated at 176. Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted October 21, 2018 Author Share Posted October 21, 2018 Bent over row heavy with straps/cheating 135 x10, 225 x10 315 x5 365 3x5 (hard) Grippers left hand ghp 6 3x5 assisted close when needed ghp 7 x 3 assisted and hold to failure Right hand ghp 6 x5, ghp 7 x5 coc 3.5 (176) x1 miss hold(just not strong enough today) ghp 7 1x3 ghp 6 1x5 Bent over rows with manus grips 185 4x12 Rolling thunder left hand 145 x10 left and right 190 3 sets to failure both hands Lat pulldowns with manus grips 4x12 Seated row machine with manus grips 4x12 One arm rows seated with rolling thunder 3x12 (not too heavy but I like this exercise will use it more) Came home did 4x10 two finger rows with 25lb blob both hands Sledge levering 3x10 (always with 10lb sledge, one of the best exercises for my wrist and brachioradialis) Pony pinch kit 4x failure Sidewinder 4x failure Forearms beat up after this workout. Wanted to do a bit more arms but I'll save that for tomorrow the heavy rows took a lot out of me. 1 Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted October 31, 2018 Author Share Posted October 31, 2018 I have not logged anything in a while but I have been training. Grip yesterday was grippers Right Hand: Ghp 6 1x10, ghp 7 1x5 365N 1x3 (pr) Quick closes but first rep was my best ever on it. 365 x1 hold, ghp 7 x 5, ghp 6 x failure Left Hand: Ghp 6 3x5 assisted when necessary, ghp 7 3x failure holds Sidewinder 3x failure Pony pinch 3x failure Sledge Levering 3x10 Today Ironmind pinch block 60 4x12 (easy I could row this with right hand, harder left hand) Used pinch block on seated rows 4x12 hold at end(really liked this exercise with the machine) 25lb blob two finger curls 3x10 (harder then I thought, I really want to get a heavier blob soon but I have a hard time justifying the cost right now) Sidwinder 3x failure Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted November 2, 2018 Author Share Posted November 2, 2018 Cheat Rows 315 4x8 with straps and Strict rows with manus grips 225 3x8 Lat pulldowns heavy with straps 3x10 Single arm seated rows with rolling thunder 3x10 hold to failure last rep Hammer Curls with manus grips 3x10 Preacher curls 3x12 Dumbbell Shrugs with manus grips 3x12 Machine assisted pullups 4x6 Machine preacher curl drop set 4 sets to failure decrease weight each set Sledge Levering 3x10 Sidewinder 3x failure Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted November 5, 2018 Author Share Posted November 5, 2018 Grippers Right: Ghp 6 1x10 quick ghp 71 x5 quick ghp 8 1x1(hard) ghp 7 2x5 Left: Ghp 6 3x5 assited when needed, ghp 7 3x1 (assisted close) Rolling Thunder 180lb loaded weight 3x10 each hand(left not full lockout on several) right hand felt strong Farmer walk with manus grip 100lb dumbells ( 2x failure) hammer curls with manus grip 45 3x10 Sledge Levering 3x10 Quote Link to comment Share on other sites More sharing options...
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