mcalpine1986 Posted October 6, 2023 Author Share Posted October 6, 2023 1 hour ago, matek said: Nice work! I have a forearm/recovery day today, will try these high-rep supinations and pronations because my left elbow is fried from the Wrist Developer. You should try armwrestling. I bet you would be a killer in your weight category (maybe even above) in no time. I'll try it one day as well, I'm injured all the time ayways Thanks man, I've done these on and off for years. They will help you no doubt, I like sets of 50 or more. To me these are awesome as they work the muscle but with no joint or tendon stress. The supination in particular make me elbows feel great. Funny you should say that, I found out a week or so ago a local club has opened som I'm going to try it. I've always wanted to try it but never had the chance until now. 3 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 11, 2023 Author Share Posted October 11, 2023 (edited) 09/10/23 BW 74.6kg Pushups BW 4 X 25 Inverted rope pullups BW X 8, 8, 8, 6 Rope pushdowns 20kg x 8 35kg X 8 50kg X 8 40kg/30kg drop set X 8/6 reps Grippers Coc S X 10 L+R Coc 1 X 22, 20, R X 15 L Coc T 2x 40 L X 40 R Riser curls cable machine 10kg X 8 L+R 15kg X 8 L+R 20kg X 8 L+R 25kg X 8 L+R 20kg x 10 L+R 15kg X 15 L+R Thumb Pronation with strap 2kg X 25 L+R 10kg X 25, 20 L+R 8kg X 30 L+R Thumb Adduction Green resistance band X 30, 30, 25, 15 IM extensor bands thumbless Green X 20 L+R Red 3x40 L+R Edited October 11, 2023 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 11, 2023 Author Share Posted October 11, 2023 BW 74.8kg Mini light pump workout for blood flow Thumb Pronation Green resistance band 2 x 50 L+R Thumb Adduction Green resistance band 2 x 50 L+R Grippers Coc S 2 x 50 L+R IM extensor band thumbless Green 2 x 50 L+R 4 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 13, 2023 Author Share Posted October 13, 2023 (edited) BW 75kg. Pushups BW X 25, 25, 25, 27 Rope pullups BW 4 x 8 Rope pusdowns 20kg x 8 35kg X 5 50kg X 8 40kg X 10 Grippers Coc S X 10 L+R Coc 1.5 3 x 10 L+R Thumb pronation 2kg X 25 L+R 10kg 3 X 25 L+R Riser curls 10kg 2 x 20 L+R Thumb Adduction on cable machine 5kg 2 x failure(at least 70 reps) IM Extensor bands thumbless Green X 25 L+R Red 3 x 50 L+R Hands were pumped crazy after this Edited October 13, 2023 by mcalpine1986 5 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 16, 2023 Author Share Posted October 16, 2023 BW 75.6kg. Pushups BW X 27, 25, 25, 20 Inverted grip rope pullups BW X 6 +10kg X 5 +20kg x 3 +10kg X 5 Rope pushdowns 20kg x 8 35kg X 4 50kg X 6 40kg X 10 Grippers Coc S X 10 L+R Coc 1.5 X 15, 12, 12, 10 R Coc 1.5 X 12, 8, 6 L Coc T X 30 L Thumb Pronation with strap 2kg X 25 L+R 10.5kg 3 x 25 L+R Riser curls 5kg X 10 L+R 10kg X 10 L+R 15kg X 8, 6 L+R Thumb Adduction Rubber stress ball X 40, 25 L+R IM Extensor bands thumbless Green X 20 L+R Red 3 x 55 L+R 4 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 19, 2023 Author Share Posted October 19, 2023 (edited) BW 74.8kg Pushups 5 x 20 Riser lift, Devon larratt style. 8kg X 5 L+R 12kg X 3 L+R 16kg X 2 L+R 20kg 2 x 1 L+R 24kg X 1 L+R 26kg X 3 R x 0 L 28kg X 0 R 24kg X 3 L+R 20kg x 3 L+R *I first tried this 3 weeks ago and got 24kg right and 25kg left. I've been training lighter higher ROM risers. Left was tired today but it's normally stronger than my right on risers. Good progress Grippers Coc S X 10 L+R Coc 1.5 X 18, 15, 12 , 10 R Coc 1.5 X 12, 10 , 6 , 8 L *A real solid session, feeling stronger. Edited October 19, 2023 by mcalpine1986 6 Quote Link to comment Share on other sites More sharing options...
matek Posted October 19, 2023 Share Posted October 19, 2023 2 hours ago, mcalpine1986 said: BW 74.8kg Pushups 5 x 20 Riser lift, Devon larratt style. 8kg X 5 L+R 12kg X 3 L+R 16kg X 2 L+R 20kg 2 x 1 L+R 24kg X 1 L+R 26kg X 3 R x 0 L 28kg X 0 R 24kg X 3 L+R 20kg x 3 L+R *I first tried this 3 weeks ago and got 24kg right and 25kg left. I've been training lighter higher ROM risers. Left was tired today but it's normally stronger than my right on risers. Good progress Grippers Coc S X 10 L+R Coc 1.5 X 18, 15, 12 , 10 R Coc 1.5 X 12, 10 , 6 , 8 L *A real solid session, feeling stronger. Solid work man. How was armrestling? (or maybe you didn't go yet) 2 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted October 19, 2023 Share Posted October 19, 2023 3 hours ago, mcalpine1986 said: BW 74.8kg Pushups 5 x 20 Riser lift, Devon larratt style. 8kg X 5 L+R 12kg X 3 L+R 16kg X 2 L+R 20kg 2 x 1 L+R 24kg X 1 L+R 26kg X 3 R x 0 L 28kg X 0 R 24kg X 3 L+R 20kg x 3 L+R *I first tried this 3 weeks ago and got 24kg right and 25kg left. I've been training lighter higher ROM risers. Left was tired today but it's normally stronger than my right on risers. Good progress Grippers Coc S X 10 L+R Coc 1.5 X 18, 15, 12 , 10 R Coc 1.5 X 12, 10 , 6 , 8 L *A real solid session, feeling stronger. Strong work like always. What @mateksaid, how’s AW going? If you started 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 19, 2023 Author Share Posted October 19, 2023 (edited) 1 hour ago, matek said: Solid work man. How was armrestling? (or maybe you didn't go yet) 1 hour ago, Blacksmith513 said: Strong work like always. What @mateksaid, how’s AW going? If you started Thanks guys, appreciate the comments and words. I've not been yet, the reason is I still have a right hand side rotator cuff strain, I did it on weighted ring dips over a month ago. You may have noticed that the only pushing move I've been doing is pushups. That's all I was able to do without any impingement. Pushups have been the only pushing move I can do without any problems. It's getting better but I'd rather wait until it's 100% before starting arm wrestling as it can be really stressful on the shoulder, I don't want any full blown injuries. Rotator cuffs are a b*stard to heal as you use them in nearly every lift. In the meantime I'm just getting stronger on the basic AW moves like rising and pronation, wrist flexion etc. Edited October 19, 2023 by mcalpine1986 3 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 20, 2023 Author Share Posted October 20, 2023 BW 75.1kg Rope pushdowns 10kg X 15 20kg x 8 30kg X 4 40kg X 15, 12 Cable riser curls over knuckles 10kg X 10 15kg X 10 20kg x 10, 15 Thumb Pronation 5kg X 25 L+R 10kg X 25 L+R 11kg 2 x 25 L+R Thumb Adduction squeeze Blue dot squash ball x 40, 40, 30, 30 L+R IM Extensor bands thumbless Green X 25 L+R Red X 60, 60, 60, 40 5 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 23, 2023 Author Share Posted October 23, 2023 (edited) BW 75.1kg Feet Elevated pushups*rotator cuff getting better BW 4 x 15 Resistance band rows*double around a post Red X 15 Purple 3 x 15 Static riser lift 12kg X 5 L+R 16kg X 5 L+R 20kg 2 x 6 L+R Grippers* Coc S X 10 Coc 1.5 X 20, 15, 12, 15 R Coc 1.5 2 x 5 Coc T X 36, 30 L * Today I trialled the Carl Myerscough more pinch type setting technique like in his new video, it seemed to help me right handed but not left. Will keep at it right I think. Edited October 23, 2023 by mcalpine1986 4 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 25, 2023 Author Share Posted October 25, 2023 BW 75.2kg Feet Elevated by 6" pushups BW 4 x 15 Static pronation lift 12kg X 5 L+R 16kg X 5 L+R 20kg x 5 L+R 24kg 2 x 6 L+R Grippers Coc S X 10 L+R Coc 1 X 1 L+R Coc 2 2 x 5* * Split the skin on my pinkie on the joint, highly annoying Coc 1 2 x 8 L Coc 1.5 X 15 R Coc T X 30 L Thumb Adduction pinch Stress ball 2 x 40 Thumb pinch to pinkie Stress ball 2 x 40 IM Extensor bands Thumbless Green X 20 L+R Red X 60, 50 Blue x 40 I had a skin splitting hand pump after this, it felt awesome. The Adductor meat between my index finger and thumb just blows up. 3 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 28, 2023 Author Share Posted October 28, 2023 BW 75.2kg. Feet elevated pushups(6")*rotator cuff feeling about 80% now. BW X 18, 18, 18, 15 Inverted grip Rope grip pullups BW 2 x 5 +10kg X 1 +15kg X 1 +20kg x 1 +25kg X 1 +30kg X 1 Single arm Rope dead hang BW X 10 sec left x 15 sec right BW X 13 sec left x 20 sec right Rope pushdowns*slow and controlled 20kg x 8 35kg X 4 50kg X 8 30kg X 15 Cable riser curls* slow and controlled 10kg X 8 L+R 15kg X 8 L+R 20kg x 8 L+R 25/20kg drop set X 5/5 R X 6/4 L Thumb Pronation with band braced on bench Green band 4 x 40-50 Stress ball thumb Adduction X 100 L+R IM Extensor band thumbless Green band X 100 L+R 4 Quote Link to comment Share on other sites More sharing options...
EmilBB Posted October 28, 2023 Share Posted October 28, 2023 On 9/25/2023 at 3:34 PM, mcalpine1986 said: Awesome man, that's one thick hand. The pumps are insane. If you check out Chris Drummonds Instagram he he as some thumb and hand pics and the thickness is insane. The first pronation one especially is amazing, the trick it seems is to really focus on using the thumb alone and not just the pronator muscles as you add weight, mine has visibly grown in under 2 weeks. I do own a ivanko supergripper but I felt the ROM wasn't big enough so I do another lift that I felt more effective which I shall make a video and show you and the other Harrison guy who asked above. I actually took a series of hand and thumb measurements before I stared using a tape measure and also measuring my Adductor pollicus thickness using calipers. When researching I found that the caliper Adductor pollicus measurement is a standardized test that doctors use on patients. The average thickness for adult men in studies have shown to be 12-15mm. Mine was 21mm left and 22mm right so I'm glad I was above average to start. Thanks, the inverted grip pullups are very difficult but pumped up my pinkie pad which felt great. They really increase Brachioradialis activation. How exactly do you measure your thumb like that? I feel like I'm doing it wrong because I'm getting like 40+mm lol 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 28, 2023 Author Share Posted October 28, 2023 (edited) 32 minutes ago, EmilBB said: How exactly do you measure your thumb like that? I feel like I'm doing it wrong because I'm getting like 40+mm lol It's a standardised test that doctors use using calipers with the hand like this in the pics. If you are getting 40mm in this way with your thumb strict out to the side you just have very thick hands. Awesome. @EmilBB now you have pics, did you measure like this with the spread out to the side with the calipers placed in the middle of the Adductor meat? Edited October 28, 2023 by mcalpine1986 2 Quote Link to comment Share on other sites More sharing options...
EmilBB Posted October 28, 2023 Share Posted October 28, 2023 4 hours ago, mcalpine1986 said: It's a standardised test that doctors use using calipers with the hand like this in the pics. If you are getting 40mm in this way with your thumb strict out to the side you just have very thick hands. Awesome. @EmilBB now you have pics, did you measure like this with the spread out to the side with the calipers placed in the middle of the Adductor meat? I don't know the correct terms in english, so I hope you understand what I mean I don't have a "medical?" caliper like that but I measured with my "mechanical" caliper, where I measured it at 36mm. I think I measured 40+ mid workout, so my hand was pumped. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 28, 2023 Author Share Posted October 28, 2023 (edited) 28 minutes ago, EmilBB said: I don't know the correct terms in english, so I hope you understand what I mean I don't have a "medical?" caliper like that but I measured with my "mechanical" caliper, where I measured it at 36mm. I think I measured 40+ mid workout, so my hand was pumped. The type of caliper shouldn't matter I wouldn't think. 36mm cold is a very thick hand, that's nearly 3 times the average. Awesome man Pumped will certainly give a bigger measurement, I'll have to measure mine pumped and see the difference. I remember you saying that you were about 120kg or so if I remember correctly? Each study results I've read on it were done on people of a more average weight and just People from all walks of life not necessarily people who lift weight and mostly likely not people into grip training. Edited October 28, 2023 by mcalpine1986 2 Quote Link to comment Share on other sites More sharing options...
EmilBB Posted October 28, 2023 Share Posted October 28, 2023 2 minutes ago, mcalpine1986 said: The type of caliper shouldn't matter I wouldn't think. 36mm cold is a very thick hand, that's nearly 3 times the average. Awesome man Pumped will certainly give a bigger measurement, I'll have to measure mine pumped and see the difference. I remember you saying that you were about 120kg or so if I remember correctly? Each study results I've read on it were done on people of a more average weight and just People from all walks of life not necessarily people who lift weight and mostly likely not people into grip training. Yeah, I'm about 120kg so me having thick hands is like saying your car is fast when you drive off a cliff. It's not as impressive as someone who's leaner like yourself 1 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 29, 2023 Author Share Posted October 29, 2023 On 10/28/2023 at 5:15 PM, EmilBB said: Yeah, I'm about 120kg so me having thick hands is like saying your car is fast when you drive off a cliff. It's not as impressive as someone who's leaner like yourself All joking aside you will have very muscular hand no doubt about it. Mine are very lean and just skin and veins, even the skin on my forearms are very thin, I store very little fat anywhere on forearms at all. When I stated this experiment my calliper measurement of the Adductor pollicus on my right hand was only 22mm right at 75kg BW( take 3 measurements then take an average btw) Now after about 7-8 weeks they are measuring 27mm which I'm buzzing about. They are noticeably thicker in the thumb and meat between my index finger and thumb. Also from all the other higher rep gripper work and other lifts my pinkie pad has grown as well. I also recorded that with calipers at the start of my hand thickness specialization phase. I'm keeping at it and will post up the before and after results when it's been around 3 months 2 Quote Link to comment Share on other sites More sharing options...
EmilBB Posted October 29, 2023 Share Posted October 29, 2023 34 minutes ago, mcalpine1986 said: All joking aside you will have very muscular hand no doubt about it. Mine are very lean and just skin and veins, even the skin on my forearms are very thin, I store very little fat anywhere on forearms at all. When I stated this experiment my calliper measurement of the Adductor pollicus on my right hand was only 22mm right at 75kg BW( take 3 measurements then take an average btw) Now after about 7-8 weeks they are measuring 27mm which I'm buzzing about. They are noticeably thicker in the thumb and meat between my index finger and thumb. Also from all the other higher rep gripper work and other lifts my pinkie pad has grown as well. I also recorded that with calipers at the start of my hand thickness specialization phase. I'm keeping at it and will post up the before and after results when it's been around 3 months That's quite a bit bigger, especially in only 1 month. I might have to try out your routine and get even thicker hands, they can never get too thick! 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 30, 2023 Author Share Posted October 30, 2023 (edited) 15 hours ago, EmilBB said: That's quite a bit bigger, especially in only 1 month. I might have to try out your routine and get even thicker hands, they can never get too thick! A bit longer than a month, it's been about 7-8 weeks or so now but I'm pleased with how it going so far. About 5mm thicker on the calipers there and just looking at my hands I can see they are thicker. My palms are wide and long with a long thumb so they take a lot of filling out if you know what I mean so I've still a long way to go. Yes I agree they can never be too thick. I think if you trained purely for hand muscle hypertrophy you would gain some nice thickness for sure. Edited October 30, 2023 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 30, 2023 Author Share Posted October 30, 2023 (edited) BW 75.1kg Feet Elevated pushups at 6" BW 4 x 18 Rope pullups BW X 5 +10kg X 3 +20kg x 3 +30kg X 3 Grippers. All set to about 20-30mm closes unless stated otherwise I've been doing very light high rep work for hand thickeness lately but starting too go back to some heavier work, I plan to take it slow and build more volume with the 2 before moving up. My hands are generally not fresh when training grippers as I'm doing lots of hand volume but it's good for building work capacity. Coc S X 10 L+R Coc 1 X 1, 1 L+R Coc 2 x 1, 1, 6 R 0 L*about 4mm away. Coc 1.5 X 6 R Coc 1 2 x 6 L Coc 1.5 X 6, 4 R TNS closes Coc 1.5 X 1 TNS close L Thumb pinch Stress ball 2 x 50 Thumb Adduction Stress ball 2 x 40 Edited October 30, 2023 by mcalpine1986 5 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted October 31, 2023 Author Share Posted October 31, 2023 (edited) BW 75.2kg Hands not fresh yesterday but i strangely woke up and I had the urge to train wrist wrench, I've not touched any in over 2 years since the lockdowns 50mm wrist wrench 11kg 2x10 21kg X 3 26kg X 3 31kg X 2 36kg X 1 38.5kg X 1 40kg 4 attempts but only just cleared the ground. Not counted. 38.5kg X 3 All lifts done left and right Cable riser curls*slow and controlled 10kg X 8 L+R 20kg x 8 L+R 25kg X 8 L+R 15kg X 15 L+R Cable thumb Pronation 5kg 2 x 35 L+R 10kg 2 x 25 L+R IM Extensor bands thumbless Green X 20 L+R Red X 60, 50 L+R Green X 100 L+R Crazy hand pump after this. When diving back I noticed my hand looked very wide with it on the steering wheel. The interossei muscles between the metacarpals have really grown since I started my hand hypertrophy phase. Edited October 31, 2023 by mcalpine1986 3 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted November 2, 2023 Author Share Posted November 2, 2023 (edited) BW 74.8k Feet elevated pushups at 6" BW X 20, 20, 18, 18 Static pronation lift 12kg X 5 L+R 16kg X 5 L+R 20kg x 5 L+R 24kg X 5 L+R 26kg X 5 L x 3 R 25kg X 5 L+R Strict pronation 12kg 3 x 12 L+R Cable machine Thumb Pronation, strict braced against bench. 5kg X 25 L+R 10kg X 25 L+R 15kg X 25 L+R 10kg X 30 L+R Cable machine strict braced supination 5KG X 20 L+R 10kg X 25 L+R 15kg X 25 L+R 20kg 2 x 15 L+R So it's been 8 weeks since I started my hand thickeness specialization phase. It's working well. I took before pics on the left and did a side by side after today. Both cold unpumped. You can see both my Thenar and Hypothenar muscles are thicker. My forearms have grown nicely as well My weight has not changed at all, I'm still around the 75KG/165lb mark. I plan to keep going with this up until Christmas which will be another 7 weeks when I will post up before and after measurements/results. Edited November 2, 2023 by mcalpine1986 5 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted November 2, 2023 Share Posted November 2, 2023 (edited) Nice work man. Keep it up. I think we got similar builds but i might be little bigger framed and an inch taller. But I really wish i could stay around 165-170lbs. Ive put on 13lbs and and about 183ish now. Calisthenics are actually easier and i'm leaner but i just feel so much better around 165-170. Really impresses me your gains while maintaining. But i dont think i'm lifting the inch under 180lbs.... Maybe someday when i get the strength it i can cut down.. Edited November 2, 2023 by Blacksmith513 1 1 Quote Link to comment Share on other sites More sharing options...
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