mcalpine1986 Posted March 20, 2021 Author Share Posted March 20, 2021 (edited) 3 mile walk Kbell swings 16KG x 10/10 L+R 20KG x 10/10 L+R 24KG x 10/10, 10/10, L+R Grippers*all set from about 30-35mm. I cant set very deep with heavier grippers. Coc S x 3 L+R Coc T x 2 L+R Coc 1 x 1, 1 R Left turn 1 x 1, 1 L Coc 2 RGC 102lbs x 1, 1 R Left turn 2 RGC 105lbs x 1, 1 L Gog 250 RGC 116lbs x 1 R 0 L Coc 2.5 RGC 126lbs 5 attempts all to about 5-6mm Left turn 1 x 5, 5 L Back against wall Strict thumbless reverse curls 20kg x 5 30kg x 3 40kg x 5 34kg x 5 Plate wrist curls 5kg x 8 L+R 10kg (300mm) x 5 R 0 L*too painful(extensor tendon) Chuck sipes wrist curls*i get no pain with these on the left 19kg 3" thick 550mm long Steel bar ×5, 5, 5, 5 L+R Sledgehammer radial deviation 18" from end of handle X 25, 21 L X 21, 18 R Edited March 21, 2021 by mcalpine1986 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 22, 2021 Author Share Posted March 22, 2021 3 mile walk Dips Bw x 25, 22, 20, 18 Flask left hand/ 60mm magni block right 12kg/12kg x 3 17kg/17kg x 2 22kg/22kg x 1 25kg/25kg x 1 25kg/25kg hold. 26 secs L/10 sec R Neck harness flexion 25kg band x 20 35kg band x 75 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 23, 2021 Author Share Posted March 23, 2021 (edited) BW 80KG Hammer curls with the 60mm holle it up handle/weight in fingertips (Strict slow reps with the emphasis on radial deviation, if my wrist drops i stop the set) 12.5KG x 5 16.5KG x 5 L 5 L 16.5KG x 5 L 4 R 14.5KG x 8 L+R 14.5KG x 7 L 6 R Chuck sipes wrist curls 19KG 3" thick steel bar, 550mm long. X 8, 10, 10, 7 L X 7 , 10, 7, 6 R https://youtube.com/shorts/i49d5d7aYbA Edited March 23, 2021 by mcalpine1986 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 24, 2021 Author Share Posted March 24, 2021 (edited) 22 hours ago, mcalpine1986 said: Edited March 24, 2021 by mcalpine1986 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 24, 2021 Author Share Posted March 24, 2021 BW 80KG 50mm wrist wrench wrist curls 25kg band x 10 L+R 35kg band x 10, 10 L+R 45kg band x 10 L+R 35kg band x 14, 12 L+R 50mm wrist wrench 1 arm row 35kg band x 15 L+R 45kg band x 10 L+R Neck harness extensions 25kg band x 20 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 25, 2021 Author Share Posted March 25, 2021 BW 80.2KG Kbell swings 16kg x 10/10 L+R 20kg x 10/10 L+R 24kg x, 10/10 10/10 L+R 1 hand flask pinch 12KG x 3 L+R 22KG x 3 L+R 25KG x 2 L+R 27KG x 2 L+R 28.5KG x 1 L+R 30KG x 1 L+R 28.5KG x 2 L+R 27KG hold 15 sec L 10 R 28KG hold 10 Sec L 8 R 30KG hold 5 sec L 2 R https://youtube.com/shorts/OfmmU1ktF0s 3 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 26, 2021 Author Share Posted March 26, 2021 BW 80.3KG Med ball slam 12kg x 10, 10, 10, 20 Dips Bw x 8, 8 Bw +10Kg x 10, 10, 10 Bw x 11 Right hand 3" thick steel bar curls 19KG x 10, 9 Left hand 3" Thick steel bar hammer curls 19KG x 15 sets of 1 rep Neck harness flexion 25kg band x 20 35kg band x 20 45kg band x 50, 50 Neck harness extension 25kg band x 20 35kg band x 20 45kg band x 45, 40 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 29, 2021 Author Share Posted March 29, 2021 (edited) Still a bit sore from last week so taking it easy 1 hand flask pinch 12kg x 3 L+R 22kg x 2 L+R 25kg x 1 L+R 27kg x 1 L+R 28.5kg x 1 L+R 30kg x 1 L+R 31.5kg x 1 L+R 30kg 6 sets of 1 L+R * speed reps 30kg hold x 5 secs L 3 R secs 30kg hold x 8 secs L 5 R secs https://youtube.com/shorts/6mKtv30o6p4 Edited March 29, 2021 by mcalpine1986 3 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 30, 2021 Author Share Posted March 30, 2021 (edited) BW 79.5KG Med ball slam 12kg 4 x 10 Dips Bw x 8 8 Bw+10kg x 8 Bw+16kg x 8, 6 Bw x 22 Hammer curls 12kg x 6 L+R 15KG 70mm steel bar x 5, 6, 8, 5 L 15KG 70mm steel bar x 5, 6, 5, 5 R Thumbless hammer curls* *a very difficult move with this bar being so long and wide. 15kg 70mm steel bar x 3 R 0 L https://youtube.com/shorts/mxsO-T1CF2s Just bought this new 70mm thick, 500mm long steel bar for arm work. It weighs a shade over 15KG. Neck harness flexion 25KG Band x 20 35kg band x 20 45kg band x 60, 50 Neck harness extension 25KG Band x 20 35kg band x 20 45kg band x 50, 40 Edited March 30, 2021 by mcalpine1986 4 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 31, 2021 Author Share Posted March 31, 2021 Kbell swings 16kg x 10/10 L/R 20kg x 10/10 L/R 24kg 6 sets of 10/10 L/R 1 arm band rows with 50mm wrist wrench 25kg band x 15 L+R 35kg band x 15 L+R 45kg band x 10, 10, 10, 10, 10, 8 L+R 3 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 1, 2021 Author Share Posted April 1, 2021 Med ball slam 12kg 4x10 Dips Bw x 22, 18, 14, 16 Thumless chuck sipes wrist curl 15Kg 70mm steel bar x 10, 10 L+R 19kg 76mm steel bar x 10, 10 L+R Standing wrist curls 19kg 76mm steel bar x 10 L+R 15kg 70mm steel bar x 20 L+R 50mm wrist wrench wrist curls 25kg band x 10 L+R 35kg band x 10, 10, 10, 8 L+R 50mm wrist wrench thumbless wrist curls 35kg band x 10, 10 8, 15 L+R Neck harness flexion 25kg band x 20 35kg band x 100 Neck harness extension 25kg band x 20 35kg band x 100 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 6, 2021 Author Share Posted April 6, 2021 (edited) Kbell swing 16kg x 10/10 L/R 20kg x 10/10 L/R 24kg 2 x 10/10 L/R First time thick bar deads since jan 22nd 60mm holle it up handle hardest setting 22.5kg x 3 L+R 26.5kg x 2 L+R 32.5kg x 1 L+R 36.5kg x 1 L+R 42.5kg x 1 L+R 60mm Holle it up at 6pm 2nd hardest setting 52.5kg x 1 L+R 54.5kg x 1 L 0 but good air R 56.5kg x 0 L good air, 8 inches or so 52.5kg x 3 x 2 R Neck harness extension 25kg band x 20 35kg band x 20 45kg band x 50, 50, 30 https://youtube.com/shorts/wmHMXDtOGW8?feature=share Edited April 6, 2021 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 7, 2021 Author Share Posted April 7, 2021 Kbell swings 16kg x 10/10 L/R 20kg x 10/10 L/R 24kg 2 x 10/10 L/R Thumbless thick hammer curls(Very difficult to handle the thicker bars) 8.5kg 60mm db handle x 5 L+R 12.5kg 60mm db handle x 5 L+R 15kg 60mm db handle x 5 L+R 15kg 70mm steel bar x 1, 3, 5, 2 L* 15kg 70mm steel bar x 3 R 19KG 76mm steel bar x 1, 2, 2, 1 R 15kg 60mm db handle x 10+10 sec hold L+R 15kg 70mm steel bar mid way hold 11 sec R 12 Sec L *huge rep P.R as i couldnt do any at all left the first time trying last week https://youtube.com/shorts/bUGmLW8LKSY?feature=share 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 8, 2021 Author Share Posted April 8, 2021 *forearms very sore today. Kbell swings 16kg x 15/15 L/R 20kg x 15/15 L/R 24kg x 15/15 L/R 50mm wrist wrench wrist cupped rows 25kg band x 25, 25, 25 L+R Same with thumb wrapped around 25kg band x 25 L+R Neck harness extension 25kg band x 20 35kg band x 20 45kg band x 50, 50, 35, 35 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 9, 2021 Author Share Posted April 9, 2021 BW 79.5KG Kbell swings 16kg x 10/10 L/R 16kg x 10/10 L/R 24kg 4x 10/10 L/R Dips Bw x 15, 15, 15, 15, 15, 25 Neck harness flexion 25kg band x 20 35kg band x 20 45kg band x 60, 47, 40, 30 Db laterals(constant tension) 2x5kg x 40 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 12, 2021 Author Share Posted April 12, 2021 (edited) 11/04/21 BW 79.1KG Went to grip club hosted by world record holder Sam parker Warmed with with various grippers 60mm rolling handle* 32kg x 3 L+R 37kg x 2 L+R 42kg x 1 L+R 53kg strength shop inch dumbbell Lifted it level L+R first try 2nd try level right hand and left with tilt 78ch inch replica attempt. No lift, moved it but no air. Gods of grip 3" block 18kg x 2 L+R 22.5kg x 1 L+R 25.5kg x L+R 28kg x 0 22.5kg x 1 L+R 2x20kg plates 2 hand pinch finisher 40 reps+20 sec or so hold 40lb blob(hands were fried by now) Lift left. No lift Right. https://youtube.com/shorts/v8pEXXKPoUw?feature=share Edited April 12, 2021 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 12, 2021 Author Share Posted April 12, 2021 Bw 79kg Very sore today after grip club yesterday so just a quick light sesh. Kbell swings 16kg x 10/10 L/R 20kg x 10/10 L/R 24kg 2 x 10/10 L/R 50mm wrist wrench wrist curl rows 15kg band x50 thumb wrapped L+R 15kg band x50 thumbless L+R Neck harness extension 25kg band x 20 35kg band x 20 45kg band x 50, 50, 38, 40 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 13, 2021 Author Share Posted April 13, 2021 BW 79KG very sore forearms today Kbell swings 16kg x 10/10 L/R 20kg x 10/10 L/R 24kg 2 x 10/10 L/R 60mm Holle it up handle db deadlifts at "6pm" 25kg x 3 L+R 35kg x 2 L+R 45KG x 1 L+R 60mm Holle it up hardest setting 45kg x 0, 0, 0* getting Air what is great progress 60mm holle it up at "6pm" 45kg x 18 L 11+5 sec hold R 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 14, 2021 Author Share Posted April 14, 2021 BW 79.5Kg/175lbs *very sore Dips Bw x 18, 18, 18, 18 Thumbless hammer curls Right 9kg on 60mm handle x 3 13kg on 60mm handle x 2 15kg 70mm steel bar x 6, 7, 8 Left 9kg on 60mm handle x 3 13kg on 60mm handle x 2 15kg on 70mm steel bar x 2, 2 15kg on 60mm handle x 6, 9 Neck harness flexion 25kg band x 20 35kg band x 20 45kg band x 50, 50, 50, 40 Neck harness extension 25kg band x 20 35kg band x 100 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 16, 2021 Author Share Posted April 16, 2021 Bw 79.5KG 50mm wrist wrench deadlift(first time since january 18th) 11kg x 3 L+R 21kg x 2 L+R 31kg x 1 L+R 35KG x 1 L+R 36kg x 1 L+R 37kg x 1 L+R 38kg x 0 L 1 R 50mm wrist wrench wrist curls 25kg x 3, 4 L 5, 5 R 22.5kg x 8 L+R 50mm wrist wrench rows 35kg band x 40 L+R 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 17, 2021 Author Share Posted April 17, 2021 Dips Bw x 20, 20, 20, 20 Band pushdowns 25kg band x 15, 15 L+R Neck harness flexion 25kg band x 20 35kg band x 20 45kg band x 50, 50, 50, 50 Neck harness extension 25kg band x 20 35kg band x 20 45kg band x 50, 50, 50, 35 IM Twist yo wrist 5kg x 1 10kg x 3 12kg x 3, 3, 3 50mm wrist wrench wrist curl rows 15kg band x50+20* L+R *50 reps thumbless then 20 reps thumb wrapped. 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 19, 2021 Author Share Posted April 19, 2021 Bw 79.5kg *hands and forearms very sore and not recovered 2 hand flask pinch*1st time in a month 21.5kg x 5 31.5kg x 4 41.5kg x 3 51.5kg x 2 61.5kg x 1 65kg x 1 67kg x 1 1 hand flask 22kg x 2 L+R 25kg x 1 L+R 27kg x 1 L+R 28.5kg x 1 L+R 30kg x 1 L+R 31.5kg x1 L x 0 R* good air 30kg hold x 8 sec L 4 Sec R 30kg alternating reps 4/4 L/R 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 20, 2021 Author Share Posted April 20, 2021 (edited) Bw 79.5kg Fat gripz DB deadlifts 22kg x 3 L+R 32kg x 2 L+R 42kg x 1 L+R 52kg x 1 L+R 1 arm 50mm wrist wrench rows 25kg band x 10 L+R 45kg band x 12, 12, 12 L+R 35kg band x 30 L+R Neck harness extension 25kg band x 20 35kg band x 100, 100, 100 Edited April 20, 2021 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 21, 2021 Author Share Posted April 21, 2021 Bw 79kg Skipping(jump rope as its called in Usa) 5 mins Dips Bw x 8 8 Bw+10kg x 6 Bw+20kg x 6, 6, 4 Bw x15 Neck harness flexion 25kg band x 20 35kg band x 70 25kg band x 100, 70 Lateral raises 2x2kg x 70 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 22, 2021 Author Share Posted April 22, 2021 Bw 78.5kg/173lbs 1 Hand Flask Pinch 12kg x 5 L+R 17kg x 4 L+R 22kg x 3 L+R 25kg x 2 L+R 28kg x 1 L+R 30kg x 1 L+R 31.5kg x 1 L+R 32.5kg x 1 L 0 R* good air 33kg x 0 L close to contest height 30kg alternating reps 6/4 L/R IM twist yo wrist 10kg x 8 full winds https://youtube.com/shorts/JQUFjdEerOk?feature=share 2 Quote Link to comment Share on other sites More sharing options...
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