mcalpine1986 Posted July 24, 2020 Author Share Posted July 24, 2020 Bw 168lbs Kbell bottoms up overhead press 16kg 2x5 L+R 20kg x3 L+R 24kg x1 L 0 R 20kg x8 L 6 R 20kg x6 L+R Ledge pullups Bw x18, 10, 8, 8 Neck harness extension 16kg x25 24kg x25 36kg x25 44kg x60, 60, 55, 45 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted July 27, 2020 Author Share Posted July 27, 2020 Bw 172lbs Dips Be 6x10 Coc grippers S X3 L+R T x2 L+R LT#1 x1 L #1 R #2 4x1+ 10 sec hold R LT#2 x down to 2, 2, 4, 4mm L LT#1 5x1 L #1 5x1 R Forward neck bridge Bw 3x75 seconds 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted July 28, 2020 Author Share Posted July 28, 2020 Bw 171lbs Ledge pullups Bw x 10, 10, 8, 8, 8, 6 Neck harness extension 16kg x25 24kg x25 36kg x25 44kg x 60, 60, 60, 60 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted July 30, 2020 Author Share Posted July 30, 2020 Bw 170lbs Kbell bottoms up overhead press 16kg 2x5 L+R 20kg x3 L+R 24kg 6x1 L+R 20kg x6 L+R 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted August 1, 2020 Author Share Posted August 1, 2020 31.07. Bw 170lbs Wall sit Bw 4x45seconds Neck harness extension 16kg x20 24kg x20 36kg x20 44kg x70, 70, 70, 45 Forward neck bridge Bw 4x75 seconds Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted August 1, 2020 Author Share Posted August 1, 2020 Bw 170lbs Dips Bw 2x10 Bw+16kg x10, 10, 10, 12 Coc grippers SX3 L+R TNS TX2 L+R TNS LT 1 X1 L 1 X1 R #2 3X3 R LT#2 DOWN TO 4MM X 3 SETS L #1 2X3 R LT2 2X3 L Plate curls 15lbs x6 L+R 20lbs x6 L+R 25lbs x4 L+R 30lbs x 1 L 0 R 30lbs x 1 L+R 25lbs x8 L+R Plate wrist curl 20lbs x6 L+R 25lbs x4 L+R 20lbs x15 L+R 15lbs x20 L+R Band pull apart 25kg band x70 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted August 2, 2020 Share Posted August 2, 2020 Greta job! Wall Sits are no joke... add some weight (a plate held overhead, out-in-front, and/or against the chest) and you got yourself some cruel Electric Chairs 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted August 3, 2020 Author Share Posted August 3, 2020 On 8/2/2020 at 7:01 AM, Ricochet said: Greta job! Wall Sits are no joke... add some weight (a plate held overhead, out-in-front, and/or against the chest) and you got yourself some cruel Electric Chairs They are a good exercise. Once over a minute it gets fun haha. Ive got 3 kettlebells and have just ordeded a york barbell 15kg olympic plate as im still training at work. (Cant go back to the gym yet for various reasons)so i will try that, thanks. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted August 3, 2020 Author Share Posted August 3, 2020 Bw 170lbs Ledge pullups Bw 2x5 Bw+16kg x3 Bw+20kg x2 Bw+24kg x1 Bw+29kg x1 Bw+36kg x1 Bw x12 Dips Bw x10 Bw x16kg x6 Bw 2x10 Db laterals 2x5kg dbs x25+15 second hold at arms length 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted August 4, 2020 Author Share Posted August 4, 2020 Bw 170lbs Walking lunges bw 4 x60 steps Neck harness extensions 16kg x20 24kg x20 36kg x20 44kg x20 49kg x50, 30 44kg x60 Forward neck bridge Bw x30 seconds Bw+15lbs on shoulders 3x60 seconds 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted August 5, 2020 Author Share Posted August 5, 2020 Bw 171lbs Grippers COC S x3 L+R TNS COC T X2 L+R TNS COC LT 1X1 CCS #1 X1 R COC LT 2 TO 2MM FOR 3 SETS MMS COC #2 X1 R GOG 250LBS RATED 116RGC DOWN TO 2MM FOR 3 SETS MMS COC LT 1X5 CCS L COC 1 1X5 CCS R 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted August 7, 2020 Author Share Posted August 7, 2020 Bw 170lbs Kbell bottoms up press 16kg 2x5 L+R Plate curls 15lbs x6 L+R 20lbs x4 L+R 25lbs x2 L+R 30lbs x1 L+R 15kg plate negative 2x1 L+R 15kg plate wrist curl hold 2 handed 4x20 seconds Kbell bottoms up press 16kg x8, 8, 8, 10 L+R Band pull apart 25kg band x80 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted August 11, 2020 Author Share Posted August 11, 2020 11.08.20 170lbs Dips Bw 2x6 Bw+24kg 6x6 Grippers Coc S x3 L+R TNS Coc T x2 L+R TNS LT 1 x1 L #1x1 R CCS LT 2 X1, then 5 attempts down to 1-2 mm L Gog 250 rated 116 RGC 6attempts down to 1-2mm LT 1 hold closed for 10 seconds L #1 hold closed for 10 seconds R Neck harness extensions 16kg x20 24kg x20 40kg x20 49kg x50, 50, 35, 25 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted August 12, 2020 Author Share Posted August 12, 2020 Bw 170lbs Kbell bottoms up overhead press 16kg 2x5 L+R 20kg x3 L+R 24kg x 2, 2, 2, 2, 2, 2, 1 L+R Double key pinch on hand dyno 3 attempts upto 34.4kg Ledge pullups Bw x15, 10 Forward neck bridge Bw x30 seconds Bw +15lb x20 seconds Bw +10kg 2x60 seconds 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted August 14, 2020 Author Share Posted August 14, 2020 Bw 171lbs Kbell swings 16kg x10/10 L+R 20kg x10/10 L+R 24g 2x10/10 L+R Gripper settings practice 8 x 1 coc S to #1 L+R MMS Neck Harness extensions 16kg x20 24kg x20 40kg x20 49kg x50, 50, 46, 36 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted August 15, 2020 Author Share Posted August 15, 2020 Bw 172lbs Dips Bw x15, 15, 15, 20 Plate curls 10lbs* x10 L+R 20lbs* 3x10 L+R *actually using 5lbs each 300mm square tiles(very difficult) Band pull apart 25kg band x40, 40, 35, 30 2 hand Plate wrist curl hold 15kg plate 1x24 seconds 1x20 seconds Neck harness flexion 25kg band doubled x50, 40, 30, 20 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted August 17, 2020 Author Share Posted August 17, 2020 Bw 171lbs Kbell swings 16kg x10/10 L+R 20kg x10/10 L+R 24kg x10/10 L+R Grippers Gog 150 RGC 59 x3 L+R Gog 200 RGC 84 x2 L+R Gog 250 RGC 116 down to 2mm r x2 Down to 6mm L x2 Coc 1.5 hold 10 seconds L+R Coc 1.5 hold 12 seconds R Coc LT 1 14 sec L Coc 1.5 hold 10 seconds R Coc LT 1 15 sec L Coc strap hold 27 sec L 25 secs R Kbell bottoms up overhead press 16kg x10/10 L+R Dynamic thumb pinch Adjustable gripper 10kg x20 L+R 30kg x20 L+R 40kg 2x10 L+R 30kg x40 L+R 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted August 18, 2020 Author Share Posted August 18, 2020 Bw 171lbs Dips Bw 2x8 Bw+16kg x8 Bw+24kg 3x8 Neck harness extension 16kg x20 24kg x20 40kg x20 49kg x50, 50, 48, 42 Forward neck bridge Bw x30 seconds Bw+15lbs x30 seconds Bw+22lbs x30 seconds Bw+37lbs 2x60 seconds Band pull apart 25kg band x80 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted August 20, 2020 Author Share Posted August 20, 2020 Bw 169lbs Kbell swings 16kg x10/10 L+R Grippers Coc S x3 L+R TNS Coc T x2 L+R TNS Coc #1 5x5 CCS R Left turn 1 5x5 CCS L Kbell bottoms up overhead press 16kg x5 L+R 20kg x5 L+R 24kg x 2, 3, 3 L x 1, 3 , 2 R Towel pullups Bw 5x5 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted August 21, 2020 Author Share Posted August 21, 2020 Bw 172lbs Dips Bw x25, 20, 17, 18 Neck harness extension 16kg x20 24kg x20 40kg x, 80, 60, 55 Forward neck bridge Bw x30 seconds Bw +15lb plate x30n seconds Bw +15kg sandbag on back of neck - 3x60 seconds Band pull apart 25kg band x90 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted August 25, 2020 Author Share Posted August 25, 2020 (edited) 24/08 bw 171lbs Dips Bw 2x8 Bw+16kg x8 Bw+24kg x12 Bw+16kg x12 Bw x12 Grippers Coc S x3 CCS L+R Coc T x2 CCS L+R Right Coc 1 x1 CCS Coc 2 x 4, 3, 5 wide set Left LT 1 x1 CCS LT 2 to 1mm LT 2 to 2mm LT 1 x10 wide set Imtug 4 pinkie&ring x25 L+R Towel pullups(2 thick sports towels) Bw 5x5 Imtug 2 pinch 4x25 L+R Im bands Yellow x70 L+R Edited August 26, 2020 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted August 26, 2020 Author Share Posted August 26, 2020 172lbs Dips Bw, 25, 25, 18, 17 1 arm Kbell swings 16kg x12 L+R 20kg x12 L+R 24kg 2x12 L+R Neck harness extensions 16kg x20 24kg x20 40kg x20 55kg 3x30 Neck harness flexion 25kg band doubled x50+30 second hold Imtug pinch 2 x15 L+R 3x15 L+R 3 2x15 R 2 x15, 30 L Db rear delt raises 2x5kg x50 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted August 29, 2020 Author Share Posted August 29, 2020 Bw 171lbs Kbell bottoms up overhead press 16kg 2x3 L+R 20kg 2x3 L+R 24kg x2, 2, 2, 2, 1 L+R 20kg 2x5 L+R Plate curls 15lbs x6 L+R 20lbs x6 L+R 25lbs x6 L+R 30lbs 2x1 L+R 25lbs x 7, 5 , 5 L+R Neck harness extensions 16kg x20 24kg x20 40kg x20 55kg x 40, 40, 35, 25 Forward neck bridge Bw x30 seconds Bw +15kg sangbag* 60 seconds Bw +20kg sandbag* 2x60 seconds *On back of neck Coc imtug pinkie and ring #4 x15 L+R #3 x40 L+R Imtug pinch #2 2x50 L+R 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted September 1, 2020 Author Share Posted September 1, 2020 Bw 172lbs Kbell bottoms overhead press 16kg 2x3 L+R 20kg 1x3 L+R 24kg , 2, 2, 2, 2, 1 L+R Imtug pinkie and ring pinch #3x5 L+R #4 x3 L+R #5 down to 2-3mm L+R #4 x35 L+R Imtug pinch #2 x10 L+R #3 x35, 30, 25 R #3 x25, 20, 20 L 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted September 2, 2020 Author Share Posted September 2, 2020 172lbs Dips bw x10 1 arm Kbell swing 16kg x10 L+R 20kg x10 L+R 24kg 4x10 L+R 1 arm kbell shrugs 24kg 2x25 L+R Leg raises Bw x12 Imtug 2 pinch x80 L+R Imtug 2 pinkie and ring x100 L+R Im bands yellow x70 L+R Green x50 L+R 1 Quote Link to comment Share on other sites More sharing options...
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