Getting back into grip.

[Blacksmith513]

42 minutes ago, mcalpine1986 said:

Thanks man. Yes I feel so much better. I had really let myself get in pretty bad shape before i rejoined the gym. Too much booze and junk food with all the covid lockdowns and lack of activity. Once I settled back into the gym and training properly again i got my head in gear and decided to get back in good lean shape and stay that way. 

Looking great man... We've got the same build. I don't know how because of how much I eat but I was 173lbs yesterday.

Seeing this makes me want to clean up my diet even more. Though, the former fat kid in me is still in there and he controls my appetite, not me.

[mcalpine1986]

46 minutes ago, Blacksmith513 said:

Looking great man... We've got the same build. I don't know how because of how much I eat but I was 173lbs yesterday.

Seeing this makes me want to clean up my diet even more. Though, the former fat kid in me is still in there and he controls my appetite, not me.

Thanks man. Yes I'm a lighter build for sure, Small joints in the arms and legs, luckily I've pretty wide clavicles though. 

I also eat quite a lot. Once I'm in the right mindset I don't crave any bad foods though, I've never really been hungry tbh. I started cutting on 3000 calories per day and down to on average 2600 now so still eating well.  I eat pretty strict but like to drink once per week, that's my cheat "meal" lol. Just a bottle of red wine or 4 or 5 beers. I limit it to 600-700 Cals. 

I cut slowly so I'm not hungry and get stronger, small deficit cuts are better hormonally and for building strength. It takes longer but I'm in no rush. I'm aim to get down to about 160-162lbs. It will help weighted pull-ups greatly. 

Yesterday A trainer at my gym set out a challenge to do Band resisted Chinups. They are very difficult as the resistance bands want to catapult you back down and it's very hard to get your chin over the bar way harder than normal weighted. I used x2 2" thick green bands. Very difficult 

 

Edited July 26, 2022 by mcalpine1986

[mcalpine1986]

BW 74.5KG/164lbs. (I'm Down 19lbs since I started cutting 15 weeks ago)

Dips

BW X 5, 5

BW+10kg X 4

BW+20kg X 3

BW+30kg X 2

BW+40kg X 1

BW+45.5kg(100lbs) X 1

BW+30kg X 8

BW+20kg X 12

Reverse Incline hammer curl

10/10kg X 8

15/15kg X 8

20/20kg X 8, 8, 6

1 Arm DB wrist curls

10kg X 10 L+R

20KG X 6 L+R

30kg X 4 L+R

35kg X 2 L+R

40kg X 4 L X 1 R

35kg X 8 L X 3 R

30kg X 23 L X 8 R

DB Y raises

5/5kg X 15, 15, 15, 15

 

Edited August 18, 2022 by mcalpine1986

[mikhael]

19 hours ago, mcalpine1986 said:

BW 74.5KG/164lbs. (I'm Down 19lbs since I started cutting 15 weeks ago)

Impressive drop. 

[mcalpine1986]

On 8/19/2022 at 5:17 AM, mikhael said:

Impressive drop. 

Appreciate it. Thanks man. I actually weighed in at 73.8kg this morning but maybe a tad dehydrated as I was 74.4kg yesterday. Fat loss is rarely linear though. I can hold a weight for a while then all of a sudden drop a kilo overnight. I think I'll be more 74kg now what is 163lbs so I've lost 20lbs. 

Here is a progress shot.

83kg/183lbs > 74kg/163lbs 

Edited August 20, 2022 by mcalpine1986

[Nuttgens]

9 hours ago, mcalpine1986 said:

Appreciate it. Thanks man. I actually weighed in at 73.8kg this morning but maybe a tad dehydrated as I was 74.4kg yesterday. Fat loss is rarely linear though. I can hold a weight for a while then all of a sudden drop a kilo overnight. I think I'll be more 74kg now what is 163lbs so I've lost 20lbs. 

Here is a progress shot.

83kg/183lbs > 74kg/163lbs 

Wow dude impressive. Good job. I think I’m gonna start a diet right now trying to drop down to 180lbs I think.

[DevilErik]

10 hours ago, mcalpine1986 said:

Appreciate it. Thanks man. I actually weighed in at 73.8kg this morning but maybe a tad dehydrated as I was 74.4kg yesterday. Fat loss is rarely linear though. I can hold a weight for a while then all of a sudden drop a kilo overnight. I think I'll be more 74kg now what is 163lbs so I've lost 20lbs. 

Here is a progress shot.

83kg/183lbs > 74kg/163lbs 

Keep up the great work man!

[Blacksmith513]

Keep it up. Your making me want to clean up my diet.

[mcalpine1986]

1 hour ago, Nuttgens said:

Wow dude impressive. Good job. I think I’m gonna start a diet right now trying to drop down to 180lbs I think.

 

56 minutes ago, DevilErik said:

Keep up the great work man!

 

51 minutes ago, Blacksmith513 said:

Keep it up. Your making me want to clean up my diet.

Thank you guys for the kind words. I've still got another 5 weeks to go until I finish my 20 week planned weight cut. Another 5 weeks and I should be in pretty good shape. I'm much stronger on every exercise I'm training and still eating well at on average 2500 per day down from 3000 at the start. 

Im just about to turn 36 so I want to get back in shape now as the older you get the harder it becomes but on the other hand age is just a number to me. I just think you have to work harder as you get older to get the same results. 

Just for fun here is a most muscular pose, although it's harder to take by yourself with your phone

[Vinny F]

Great progress.  Nice job

[mcalpine1986]

On 8/21/2022 at 12:06 AM, Vinny F said:

Great progress.  Nice job

Thanks, appreciate it. 

[mcalpine1986]

23/08/22 - BW 163lbs

Chinups with Angles 90 grips*

*More difficult than on a bar due to teh instability and bigger Rom. All reps performed full dead hang to hands to touching Delts.

BW X 3, 3

+10kg X 2

+20kg X 1

+30kg X 1

+ 40kg X 1 *

 * This was a real fight to complete full Rom

+25kg X 2

+15kg X 3

Paused Chinups* pause for 3 seconds mid way up and 3 secs mid way down.

BW X 6 - very difficult.

1 Arm Cable curls

10kg X 8 L+R

20kg X 6 L+R

30kg X 4 L+R

40kg X 4 L+R

35kg X 6 L+R

30kg X 8 L 9 R

1 Arm DB wrist curls

10kg x 10 L+R

20kg X 8 L+R

30kg X 2 L+R

32.5kg X 13 L X 11R

30kg X 10, 8 L X 10x 8 R

*Just for fun here is a tricep shot. lifters problems, when your triceps make your biceps and forearms look small

[mikhael]

That's a huge tric. Good work with the Pull-up, bro. 

[mcalpine1986]

7 minutes ago, mikhael said:

That's a huge tric. Good work with the Pull-up, bro. 

Thanks. The 40kg Pullup was a real battle, they handles I use are tough but they really work the grip and forearms without any elbow stress.

[mcalpine1986]

BW 74kg/163lbs

*A coach at my gym challenged me to bottoms up press the gyms heaviest 28kg Kbell as only he can do it(he is 6ft 2in and 94kg) so I said I'd have Ago but bare in mind I've done none since last year, zero overhead work in 5 months and I've lost 20lbs/9kg since. 

Kettlebell Bottoms up clean and presses

12kg X 3 L+R

16g X 2 L+R

20kg X 1 L+R

24kg X 1, 1 L+R

28kg X 1, 1 R X 0, 0 L*

*Couldn't quite land the clean properly. I'm rusty.

24kg X 4 R X 2 L

Paused Chinups on angles 90 handles*

*  3 sec pause half way up each rep

BW X 8, 8, 6, 5

Seated cable press

40kg X 10

80kg X 10

100kg X 10, 8

Cable Rear delt raise

10kg X 15

30kg X 22

1 Arm potty curls

20kg X 10 L+R

30kg X 12 L+R

1 Arm pushdowns

10kg X 15 L+R

15Kg X 15 L+R

[Blacksmith513]

Strong lift!

I've heard people say weight loss doesn't affect grip as much as it affects other forms of weight lifting. 

[mcalpine1986]

1 hour ago, Blacksmith513 said:

Strong lift!

I've heard people say weight loss doesn't affect grip as much as it affects other forms of weight lifting. 

Thanks. With a lot of grip work I'd say yes, bodyweight is not affecting it but overhead pressing is for sure. If You lose 20lbs and try and press the same weight standing overhead you are going to be weaker. It's mainly the fact I've done I've done zero overhead work for 5 months more than anything but even when I dont train overhead I can still always press a 30kg DB at any bodyweight so this 28kg was near my max limit but my wrist and grip felt solid. 

[mcalpine1986]

BW 74kg

Chinups using Angles 90 grip handles

BW X 3, 3

3 second paused at mid way chinups

+10kg X 1

+15kg X 1

+20kg X 1

+25kg X 1

+30kg X 1

+35kg X 1

+40kg X 0. Couldn't quite get my chin high enough for my standards. Most people would call it a rep. 

Rachet Chinups* 3 sec paused at 3 points on the way up and down, very tough 

+20kg X 1 6x3 sec pauses.

Superslow Chinups

+20kg X 1 - 10 sec Ascent/10 sec descent.

Chinups

+15kg X 6

BW X 11, 6. 

[matek]

8 minutes ago, mcalpine1986 said:

BW 74kg

Chinups using Angles 90 grip handles

BW X 3, 3

3 second paused at mid way chinups

+10kg X 1

+15kg X 1

+20kg X 1

+25kg X 1

+30kg X 1

+35kg X 1

+40kg X 0. Couldn't quite get my chin high enough for my standards. Most people would call it a rep. 

Rachet Chinups* 3 sec paused at 3 points on the way up and down, very tough 

+20kg X 1 6x3 sec pauses.

Superslow Chinups

+20kg X 1 - 10 sec Ascent/10 sec descent.

Chinups

+15kg X 6

BW X 11, 6. 

Great workout!

Man, that 6 point pause chinup looks super hard.

[mcalpine1986]

46 minutes ago, matek said:

Great workout!

Man, that 6 point pause chinup looks super hard.

Thanks man. Yes I literally just did Chinups for 1 hour and no other exercises the whole workout lol.

Yes it was tough, pausing for 3 seconds each time really adds a lot of time under tension. I did 2 sets of those. 

I know you are super strong on pullups and Chinups but have a try of 3 second paused reps. It's humbling but build very good strength having to pull from a dead stop.

The 6 point paused are tough though, my Abs in particular really felt it, hits the core like no other lift

 

 

Edited September 2, 2022 by mcalpine1986

[Blacksmith513]

^ great job... I need to get good at pull ups, I can only do like 5-6 on the gymnastic rings.  I think they are the best p4p lift out there but i never gave them the proper attention.

I can only do them once i'm really warmed up, its like my lats and shoulders need open and loosen up.. I want to do rafter chins, thats my main goal with those.

 

[mcalpine1986]

10 minutes ago, Blacksmith513 said:

^ great job... I need to get good at pull ups, I can only do like 5-6 on the gymnastic rings.  I think they are the best p4p lift out there but i never gave them the proper attention.

I can only do them once i'm really warmed up, its like my lats and shoulders need open and loosen up.. I want to do rafter chins, thats my main goal with those.

 

Thanks. Paused pullups or Chinups will really build strength on them. I've always been into them apart from my 2 year gym break.

I was doing 2" thick pullups but then a few months ago I developed inner elbow tendonitis on the right hand side from them.

That's why I bought these angles 90s grip handles you see in my Vids. They have stopped my tendonitis and your shoulders and elbows, wrist etc can move freely. They are a bit tougher than on bar but being tendonitis free is a big tradeoff. 

Rafter Chinups would be cool too do. 

[Blacksmith513]

2 minutes ago, mcalpine1986 said:

Thanks. Paused pullups or Chinups will really build strength on them. I've always been into them apart from my 2 year gym break.

I was doing 2" thick pullups but then a few months ago I developed inner elbow tendonitis on the right hand side from them.

That's why I bought these angles 90s grip handles you see in my Vids. They have stopped my tendonitis and your shoulders and elbows, wrist etc can move freely. They are a bit tougher than on bar but being tendonitis free is a big tradeoff. 

Rafter Chinups would be cool too do. 

yeah, I'm going to take a couple 2x6s and put a hook in them and start by doing easy bodyweight rows on the rings for the next few months, probably at the end of my workout.  I don't want to develop any tendonitis.

I'm also going to start doing paused pull ups. I think those will help me alot.

Edited September 2, 2022 by Blacksmith513

[DevilErik]

3 hours ago, mcalpine1986 said:

BW 74kg

Chinups using Angles 90 grip handles

BW X 3, 3

3 second paused at mid way chinups

+10kg X 1

+15kg X 1

+20kg X 1

+25kg X 1

+30kg X 1

+35kg X 1

+40kg X 0. Couldn't quite get my chin high enough for my standards. Most people would call it a rep. 

Rachet Chinups* 3 sec paused at 3 points on the way up and down, very tough 

+20kg X 1 6x3 sec pauses.

Superslow Chinups

+20kg X 1 - 10 sec Ascent/10 sec descent.

Chinups

+15kg X 6

BW X 11, 6. 

BEASTMODEEEEEEE!!

[mcalpine1986]

16 hours ago, Blacksmith513 said:

yeah, I'm going to take a couple 2x6s and put a hook in them and start by doing easy bodyweight rows on the rings for the next few months, probably at the end of my workout.  I don't want to develop any tendonitis.

I'm also going to start doing paused pull ups. I think those will help me alot.

Sounds like a good plan but yeah go easy as tendonitis is a nightmare.

Paused reps will help you for sure, I'm a big believer in them for building strength on any pullups or Chinups. 3 second paused are pretty brutal, It takes away the stretch reflex and any momentum.