Getting back into grip.

[mcalpine1986]

15 hours ago, DevilErik said:

BEASTMODEEEEEEE!!

Thanks man, twas a great workout. All the paused reps I've been training are building strength on these I can really feel it.

These handles are really taking my grip and forearms and my tendonitis is pretty much gone. 

 

[DevilErik]

5 hours ago, mcalpine1986 said:

Thanks man, twas a great workout. All the paused reps I've been training are building strength on these I can really feel it.

These handles are really taking my grip and forearms and my tendonitis is pretty much gone. 

 

Paused reps are great!

Great to hear that your tendonitis is gone tendonitis sucks!

[mcalpine1986]

BW 73.9kg

1 Arm Cable rows

20kg X 8 L+R

40kg X 8 L+R

60kg X 8 L+R

70kg X 8 L+R

Plate curls(1st time since April)

5kg Oly X 6, 6 L+R

10kg(300mm wide) Oly X 2, 1

10kg Rogue bumper plate(18"455mm wide) X 2, 2 L X 1, 1 R

*Crazy finger pressure on bumpers

10KG Oly X 10 L X 13 R

Cable rear Delt X raises

10kg X 12

20kg X 12

30kg X 6

20kg X 12, 12

1 Arm Cable hammer curl

10kg X 8 L+R

20kg X 8 L+R

25kg X 6 L+R

20kg X 8 L+R

15kg X 8 L+R

[mcalpine1986]

BW 73kg( a new low) *forearms sore from plate curls on Tuesday and abs sore from box jumps yesterday.

Chinups. *Full dead hang ROM and pulling high hands to Delts.

BW X 3, 3

+10kg X 1

+17.5kg X 1

+25kg X 1

+32.5kg X 1

+37.5kg X 1

+41kg(90lbs) X 1 * pleased to hit the 90lbs milestone.

+30kg X 3

+20kg X 5

BW X 6 - 3 second paused reps.

Seated cable press

40kg X 10

70kg X 8

100kg X 8, 6

90kg X 8

1 Arm lengened Cable curl

10kg X 10 L+R

20kg X 8 L+R

30kg X 11, 8 L+R

1 Arm Pushdown

10kg X 10 L+R

15kg X 8 L+R

20kg X 8 L+R

15kg X 8 L 9 R

DB Y Raise

5/5kg X 25

Edited September 9, 2022 by mcalpine1986

[mcalpine1986]

Just a quick weight loss update.

I weighed in at 73kg this morning and I started at 83 so I've lost 10kg or 22lbs. 

[pancho_grip_lift]

Just now, mcalpine1986 said:

Just a quick weight loss update.

I weighed in at 73kg this morning and I started at 83 so I've lost 10kg or 22lbs. 

Awesome Paul!!!!

[mcalpine1986]

20 minutes ago, pancho_grip_lift said:

Awesome Paul!!!!

Thanks, I'm finally back in decent shape. I've lost 5" off my waist now what is pretty crazy.

[Blacksmith513]

1 hour ago, mcalpine1986 said:

Thanks, I'm finally back in decent shape. I've lost 5" off my waist now what is pretty crazy.

Better man than me. You successfully traded one 6 pack for  another.

[mcalpine1986]

40 minutes ago, Blacksmith513 said:

Better man than me. You successfully traded one 6 pack for  another.

Haha thanks, yeah I had more of a keg back on may 2nd when I started. 5" down on my gut so you can imagine clothes are fitting different now. I'm still going to cut weight until the end of the month as I want to hit 72kg then slowly clean bulk back to 75kg keeping the bodyfat level. 

Im still drinking once per week but mainly red wine. 

[Blacksmith513]

30 minutes ago, mcalpine1986 said:

Haha thanks, yeah I had more of a keg back on may 2nd when I started. 5" down on my gut so you can imagine clothes are fitting different now. I'm still going to cut weight until the end of the month as I want to hit 72kg then slowly clean bulk back to 75kg keeping the bodyfat level. 

Im still drinking once per week but mainly red wine. 

Since hiring Jedd as my coach and getting a rowing machine I’ve leaned up and stayed the same weight.  My clothes are hanging off me. I still got a little gut but what ever. 
 

I call myself skinny-muscular 
 

 

[John Knowlton]

Good for you, keep it up

[mcalpine1986]

17 hours ago, Blacksmith513 said:

Since hiring Jedd as my coach and getting a rowing machine I’ve leaned up and stayed the same weight.  My clothes are hanging off me. I still got a little gut but what ever. 
 

I call myself skinny-muscular 
 

 

That's awesome, great job. Jess has really leaned down as well. People may say I'm skinny but I dont care as long as I'm strong lol.

16 hours ago, John Knowlton said:

Good for you, keep it up

Thanks man, appreciate it 

[Blacksmith513]

Just now, mcalpine1986 said:

That's awesome, great job. Jess has really leaned down as well. People may say I'm skinny but I dont care as long as I'm strong lol.

Thanks man, appreciate it 

Thanks.... I thought i typed skinny-FAT- muscular.. Thats what i meant to say.

Depending how bloated i am, or what i'm wearing, i can look skinny, muscular or I can even rock a little front porch.

I wouldn't mind getting up to 180lbs if i could lean out a little bit more along the way. But i don't want to be heavy, with the work i do the more weight i carry= wore wear and tear on joints.. 

 

[mcalpine1986]

BW 73kg

*I've done no overhead work for nearly 5 months now so I'm testing my DB max press. I'm bringing overhead work back into the mix as I always do with autumn and winter. I was pressing 35kg DBs last time when I was into it but at about 78kg BW. 

Single arm DB overhead strict press

10kg X 5 L+R

15kg X 3 L+R

20kg X 2 L+R

25kg X 1 L+R

27.5kg X 1 L+R

30kg X 1 L+ R

25kg X 6, 8 R X 6, 7 L

*The 30kg is a good baseline for me to start from. I aim to get back to my 35kg P.R and aim for a half bodyweight press.

Angles 90 grips pulldowns

20kg X 8

50kg X 8

60kg X 8

70kg X 8

75kg X 6

65kg X 8

Angles 90 Pushdowns

10kg X 10

25kg X 10

40kg X 8

35kg X 10

1 Arm Cable hammer curl

10kg X 8 L+R

20kg X 8 L+R

30kg X 6 L+R

25kg X 8 L+R

[mcalpine1986]

I've just finished my 20 week cut last monday and I'm weighing 160lbs/72.5kg on average. This past week ive been testing my Barbell lifts. 

Since I started cutting I've been doing mainly bodybuilding training for higher reps and no barbell work although I've been doing weighted Chinups lately. 

Here are a few lifts I've tested this past week. I'm very pleased with these as I've not really lost any strength despite being 10kg lighter and the fact I haven't been doing any any barbell or db work. Just cables and machines 90% of the time.

125kg squat

100kg close grip bench press

This morning I tested my max strict barbell curl. 

50kg X 1 

I'm very pleased with this especially as it's only 2.5kg off my best. I've done 55kg on an EZ bar before but barbell curls are harder due to teh bigger Rom and require more wrist strength.

I actually weighted 159lbs/72.2kg in this morning. Yikes I better eat more now

 

Edited September 23, 2022 by mcalpine1986

[Blacksmith513]

Congrats man... This was the easy part... Now you gotta maintain the awesome physique!

[mcalpine1986]

12 minutes ago, Blacksmith513 said:

Congrats man... This was the easy part... Now you gotta maintain the awesome physique!

Thanks man. I'll be honest, I find maintenance easier once I'm in shape although most people would be the other way around. I'll be slowly increasing Calories now to find my new maintenance level and hold this bodyweight and expect to tighten up further as I gain strength. 

Its Christmas time though that I will probably end up gaining a few lbsback but it'll sharp come back off 

[John Knowlton]

ITS CALLED A WINTER COAT

[mcalpine1986]

1 hour ago, John Knowlton said:

ITS CALLED A WINTER COAT

Haha I'll be getting one but only muscle. I'm Staying lean now but time to get strong.

 

[mcalpine1986]

25/08/23

BW 75kg.

Pushups* slow and controlled

BW 6 x 10

Hand grippers *my first time in a whole year

COC T X 3, 3 L+R

COC 1.5 X 1, 1 L+R

COC 2 x 1 L+R RGC 102lbs

GHP 5 x 1,1,1 R. RGC 113lbs wide set

https://youtube.com/shorts/TxA-wDUD8fQ?si=r5w-q9VPIgU62RdM

COC 2 - 3 attempts down to about 1-2mm L

COC 2.5 - 3 attempts down to about 5mm RGC 126lbs

https://youtube.com/shorts/jzgOAkuO0As?si=T2HJffhnQVZw_PaC

COC 1.5 X 5 L

Towel grip pullups* 2 thick towels

BW X 12, 8, 8, 8, 6

Macebell finger walks

5kg +4kg drop set L+R

A real solid session, I'm very pleased with being still able to close a GHP 5 with no direct gripper training for a year, not far off on the COC 2.5 as well. It shows my other grip work has carryover to crush as my hands felt strong.

Edited August 29, 2023 by mcalpine1986

[mcalpine1986]

BW 75.2kg 

Pushups

BW 2 x 10

Assisted One arm Pushups

6 X 3 L+R

Kettlebell snatch

16kg X 8 L+R

20kg X 8 L+R

24kg X 8 L+R

Hand Grippers

COC T X 3, 3 L+R

COC 1.5 X 2 L+R

COC 2 x 1, 1 L+R

Silver bullet hold 

COC 2.5 X 12 seconds Right

COC 2 x 10 seconds left

2" thick bar pullups* full dead hang reps

BW X 15, 10, 8, 8, 6

* A solid session, that's the longest I've held a COC 2.5 Silver bullet before and only my 2nd gripper session back in. That's a good sign.

[John Knowlton]

Killer workout ,nice grip work

[Bigfoot Grip]

Good to see you back here posting Paul. Looking lean 

[mcalpine1986]

17 hours ago, John Knowlton said:

Killer workout ,nice grip work

Thanks man, I've been back into grip for a while but grippers in particular just this past week so I thought id start posting my log again.

[mcalpine1986]

15 hours ago, Bigfoot Grip said:

Good to see you back here posting Paul. Looking lean 

Thanks man, I've been very busy his past years but have been lurking on and off. I'm in pretty good shape ATM weighing 75kg/165lbs.

I've been doing loads of grip stuff for months, lots of heavy towel grip pullups, macebell finger walks and  and some thick bar work.

I got back into grippers this past week so I thought I'd start posting my log again. My hands feel stronger than ever due to all the heavy grip I've been doing so it's a nice starting back up point again on grippers.