mcalpine1986 Posted November 4, 2019 Share Posted November 4, 2019 (edited) Well i thought id start a log of my workouts. Ive trained for years on and off, mainly with a powerlifting focus but with spells of grip based training here and there but never long enough to do anything of note. My training from now on is going to focused on grip. Ive just done 2 months of thick bar weighted chinups and holds 2-3 times per week to build a base and get my hands ready for more intense training. Im 33 years old 5ft 9in 152-154lbs 7.75 inch 20cm long and 9.25 in wide hands I love thick bar training and Ive 1 main goals that i want to hit in the near future Lift 200lbs on the rolling thunder. I also want bigger Forearms, who doesnt? Right. Edited June 22, 2021 by mcalpine1986 3 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 4, 2019 Author Share Posted November 4, 2019 (edited) Monday 4th november Bw 153lb Rolling thunder dead(not including 2.7kg pin and handle) Standing on 2" mats to increase the Rom. 20kgx10 30kgx10 40kgx10 Towel chinups Bw 3 sets of 8 Ironmind wrist roller(mounted on pin) Overhand For extensors. 20kgx4 30kgx4 37.5kg x4 Plate curl 5kg x30 Ironmind Expand your hand bands Greenx10 Redx50 All left and right. Edited November 6, 2019 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 6, 2019 Author Share Posted November 6, 2019 (edited) No grip today as my hands are sore. Just doing grip work 2 days per week for now until my grip work capacity and recovery increases. Push day: Weighted dips Bw x6 Bw x6 Bw+15kg x6 Bw+30kg for 3 sets of 6 reps Prowler push 50kg x20 metres 100kg x20 metres 125kgx20 metres 150kg x20 metres 150kg x20 metres 150kg x20 metres Superset Plate lateral raise 2x2.5kg plates x50 No rest Bent over plate raise 2x2.5kg plates x50 Incline treadmill 15 degrees at 5.8KPH for 10 mins. Edited November 6, 2019 by mcalpine1986 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 8, 2019 Author Share Posted November 8, 2019 Rolling thunder deadlift(standing on 2" mats to increase Rom) 20kgx10 40kgx10 42.5x10 My thumbs are still a bit sore off monday, with my left the last few reps were hard. Towel chinup(full dead hang Rom) Bwx9 Bwx9 Bwx9 IM wrist roller (overhand for exensors) up/down about 3ft off ground 20kgx4 40kgx4 40kgx4 Plate curl 6.25kg x20 reps (5kg+1.25kg plate) Incline treadnmill 15degrees at 5.8Kph for 10 min. *I might have to stop the wrist roller or increase reps rather than weight as the more the weights increasing its irritating something in my shoulder joint making them sore. Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 9, 2019 Author Share Posted November 9, 2019 I only had 20 minutes due to unexpectantly having to de ice my car so just a light pump session. Standing overhead Barbell press 20kg bar for 3 sets of 15 Band pull aparts Green band for 3 sets of 15 Stress ball squaeeze 4 sets of 25 Just to pump some blood into my forearms and hands. It helps me with recovery. IM bands Green band 2 sets of 25 reps. Incline treadmill 15 degree incline at 5.8Kph for 10 mins. Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 11, 2019 Author Share Posted November 11, 2019 (edited) Bw 155lbs. Hand and forearms still sore off friday. Towel chinup (full dead hang reps) Bwx6 Bw+5kg x6 Bw+10kg x6 Bw+10kg x5 Db wrist curls 15kg x 20 L+R 15kg x20 L+R Reverse Db wrist curls( thumbless) 3kg x20 L+R 3kg x20 L+R Lateral machine 30lbs x25 50lbs x25 Prowler push 75kg x 20metres 100kg x 20m 125kg x 20m 150kg x 20m 160kg x 20m 160kg x 20m Edited November 11, 2019 by mcalpine1986 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 13, 2019 Author Share Posted November 13, 2019 My hands and forearms are starting to adapt to the increased freqency now and less sore all the time. Bw 156lbs Rolling thunder deadlift standing on 2" mats to increase Rom. 20kgx8 L+R 40kgx8 L+R 45kgx8 L+R 45kgx8 L+R Dips. Bwx6 Bw+10kg x6 Bw+20kg x6 Bw+30kg x6 Bw+32.5 x6 Bw x22 reps Plate curls 5kg x10 6.25kg(5+1.25kg) x20 L+R 6.25kg x15 L+R Band pull aparts 4x15 reps with green resistance band. IM bands Green x10 reps L+R Red x50 reps L+R Incline treadmill 15 degrees at 5.8Kph for 10 mins. Awesome workout. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 15, 2019 Author Share Posted November 15, 2019 Bw 156lbs Towel chinup(2 thick towels, dead hang) Bw for 4 sets of 8 Standing Overhead barbell press 20kg for 4 sets of 15(just for pump) Band pull aparts Green resistance band 4 sets of 20 Db wrist curls 15kg 2sets of 25 L+R Imtug pinch #2 for 2 sets of 25 L+R Incline treadmill 15 degrees at 5.8kph for 10 mins. Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 17, 2019 Author Share Posted November 17, 2019 Yesterday BW 156lbs Prowler push 70kg x20 metres 100kgx20m 125kgx20m 150kgx20m 170kgx20m 170x20m Alternating Hammer curls 10kg for 2 sets of 20 Band wrist curls 2 sets of 50 with green resistance band Reverse wrist curls 2 sets of 50 with green resistance band. Incline treadmill 15 degrees at 5.8 kph for 10 min. Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 18, 2019 Author Share Posted November 18, 2019 (edited) Bw 156lbs Rolling thunder deadlifts (stainding on on 3inch mats in increase Rom) 20kgx8 L+R 40kgx8 L+R 47.5kgx8 L+R 47.5kgx8 L+R Dips Bwx6 reps Bw+10kgx6 Bw+20kgx6 Bw+30kgx6 Bw+35kgx6 Bwx 25 reps Plate curls 5kgx10 L+R 7.5kg(5kg+2.5kg) x15 L+R 7.5kgx12 L+R Band pull aparts Green band 4 sets of 25 reps Imtug pinch #2x25 reps L+R Band wrist curls Green resistance band for 75 reps Reverse band wrist curls Green resistance band for 50 reps Incline treadmill 15 degrees at 5.8pkh for 10 mins Edited November 18, 2019 by mcalpine1986 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 20, 2019 Author Share Posted November 20, 2019 (edited) Bw 157lbs Towel chinups( dead hang Rom) Bwx5 Bwx5 Bw+10kg for 3 sets of 5 Band pull aparts Green resistance band for 4 sets of 25 reps Alternating hammer curls 10kgx10 each side 15kgx10 each side 20kgx8 each side Prowler push (weight not including sled) 75kgx20metres 100kgx20m 125kgx20m 150kgx20m 180kgx20m 180kgx20m Incline treadmill 15 degrees at 6kph for 10 mins. Edited November 20, 2019 by mcalpine1986 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 22, 2019 Author Share Posted November 22, 2019 Bw 156lbs hands still really sore off wednesday. May need to reduce frequency and up volume. Rolling thunder deadlifts on 3" mats 20kgx8 L&R 40kgx8 L&R 50kg 5reps left 2 reps right 45kgx8 L&R 40kgx15 L&R Dips Bw 2 sets of 20 Bw 2 sets of 15 Plate curl 5kgx10 L&R 7.5kgx10(5+2.5kg) for 3 sets of 10 L&R Band pull apart Green resistance band x25 reps Yellow resistance band 3 sets of 12 reps Reverse band wrist curl Green band 1x25 Yellow band 1x25 Plate rotations 15kg 45 seconds anti clockwise 15kg 45 seconds clockwise First time doing plate rotations, my thumb pads were pumped, awesome. Incline treadmill 15 degrees at 6 KPH for 10 mins. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 24, 2019 Author Share Posted November 24, 2019 Yesterday Sled push 120kgx20metres 150kgx20m 180kgx20m 210kgx20m 230kgx20m 250kgx20m 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 25, 2019 Author Share Posted November 25, 2019 (edited) Bw 157lbs Towel chinups (dead hand Rom with 2 thick towels) Bw 2 sets of 5 Bw+10kg 2 sets of 5 Bw+10kg 1 set of 6 Plate curls 5kgx10 L+R 10kg(2x5kg) x5 L+R 7.5kg(5kg+2.5kg) x15 L+R Band pull aparts Green resistance band 1x25 Yellow resistance band 3 sets of 15 Reverse band wrist curls Yellow resistance band 2 sets of 50 Band Thumb pinch/curls * Green resistance band 3 sets of 25 reps. * This is what i mean, the band hooked on top of power rack and use just my thumb to push the band down. Edited November 25, 2019 by mcalpine1986 1 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 27, 2019 Author Share Posted November 27, 2019 Bw 158lbs Dips Bw 2 sets of 6 Bw+10kg x6 Bw +20kg x6 Bw +30kg x6 Bw +40kg x4 Sled push 110kg x20 metres 160kg x20m 210kg x20m 230kg x20m 250kg x20m 250kg x20m Band pull apart Green band x50 reps Incline treadmill 15 degree incline at 6Kph for 10 mins. Quote Link to comment Share on other sites More sharing options...
Ricochet Posted November 27, 2019 Share Posted November 27, 2019 On 11/25/2019 at 4:18 PM, mcalpine1986 said: Band Thumb pinch/curls * Green resistance band 3 sets of 25 reps. * This is what i mean, the band hooked on top of power rack and use just my thumb to push the band down. Awesome idea! Many thanks for sharing that pic as I have added to my arsenal. 1 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 27, 2019 Author Share Posted November 27, 2019 2 hours ago, Ricochet said: Awesome idea! Many thanks for sharing that pic as I have added to my arsenal. No problem. I cant take credit for inventing it though as i seen a guy on instagram do it. That was the first time i tried it and it wont be the last. It made the muscles between my index finger and thumbs pump up like baloons. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 29, 2019 Author Share Posted November 29, 2019 (edited) Bw 158lbs Towel chinup Bwx12 Plate curl 5kgx6 L&R 7.5kg(5kg+2.5kg)x6 L&R 10kg plate for 3 sets of 6 L&R COC grippers (ive not touched a gripper in about 5 years) Sport x6 L&R Trainer x6 L&R #1 3 sets of 6 right #1 3 sets of 6 down to 4-5mm. Left Trainer x10 L&R Plate rotation 15kg 60 secs back and forth 15kg 80 seconds Incline treadmill 15 degrees at 6Kph for 15 mins. Edited November 29, 2019 by mcalpine1986 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 30, 2019 Author Share Posted November 30, 2019 1 arm standing Db press 10kgx6 L&R 15kgx6 L+R 20kg 4 sets of 6 L+R Band pull aparts Green resistance band 20 reps Yellow resistance band 3 sets of 20 Incline treadmill 15 degrees at 6KPH for 10 mins. Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted December 2, 2019 Author Share Posted December 2, 2019 Bw 158lb Towel chinups Bwx10 Rolling thunder deadlift standing on on 3" mats for increased Rom. 22.5kgx8 L+R 42.5kgx5 L+R 52.5kgx5 L+R 52.5kgx5 L+R 47.5kgx5 L+R Sledpush 130kgx20metres 170kgx20m 210kgx20m 230kgx20m 230kgx20m 230kgx20m Band pull apart Green band for 65 reps Incline treadmill. 15 degrees at 6KPH for 10 mins. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted December 4, 2019 Author Share Posted December 4, 2019 Bw 158lbs. Forearms very from monday. Dips Bwx6 Bw+10kg x6 Bw+20kg x6 Bw+30kg x6 Bw+40kg x4 Plate curls 5kgx7 L+R 7.5kg (5kg+2.5kg) x7 L+R 10kg for 3 sets of 7 L+R* Band pull apart Green 15kg band x20 Yellow 25kg band 3sets of 20 2" thick bar leg raises Bwx10 Incline treadmill 15 degrees at 6KPH for 15 mins 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted December 6, 2019 Author Share Posted December 6, 2019 Bw 158lbs Seated cable row with towel as handle 30kgx12 40kgx12 50kgx12 60kgx12 Tricep pushdowns with towel 20kgx10 60kg 3 sets of 10 Plate rotation 15kg plate 60 secs 15kg plate 60 secs Lateral machine 30lbs x50 30lbs x50 Leg raises Bwx10 Incline treadmill 15 degrees at 6KPH for 15 mins. Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted December 7, 2019 Author Share Posted December 7, 2019 Bw157lbs. Squat* first time since march due to rotator cuff problems. 60kgx5 70kgx5 80kgx5 90kgx5 100kgx3 1 arm Towel cable hammer curl 10lbs x25 20lbs x25 Towel cable wrist curl( towel attached to low pulley) 40lbs x25 50lbs x25 Towel reverse cable wrist curls 10lbs x25 20lbs x25 Thick bar leg raise Bwx10 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted December 10, 2019 Author Share Posted December 10, 2019 Bw 159lbs. Thumb pads still sore. Rolling thunder on 3" mats for increased rom. 22.5kg x6 L+R 42.5kg x5 L+R 52.5kg x4 L+R 42.5kg x10 L+R Dips Bwx6 Bw+10kg x6 Bw+20kg x6 Bw+30kg x5 Bwx30 Band pull apart Green 15kg band x25 Yellow 25kg band 3 sets of 25 Db wrist curl 15kg each hand x50 reps Low pulley reverse wrist curls(1 arm) 10lbs x25 10lbs x25 Incline treadmill 15 degrees at 6KPH for 10 mins. Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted December 12, 2019 Author Share Posted December 12, 2019 (edited) Bw 158lbs. Towel chinups (dead hang full rom) Bw 5 sets of 8 Pushups on thin round dumbells(very unstable, great for forearms) Bw 4sets of 15 Band thumb curls Green 15kg band 75 reps L+R* My thumb pads were pumped up like hard boiled eggs after this. Incline treadmill 15 degrees at 6KPH for 15 mins Edited December 12, 2019 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
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