Blacksmith513 Posted March 4 Author Share Posted March 4 This morning Ring dips, push ups, tricep dips, tricep extensions, HSPU progression, pike push ups Went very light on these Chest Krusher 4 springs 10, 8 Chest Expander OHP, 2 variations of archer Pulls, Bent press and a tricep extension/ohp move not sure what to call it I'll row tonight. 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 4 Share Posted March 4 nice Monday workout 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 5 Author Share Posted March 5 (edited) Quick ring session Crusher 105x2 110x2 102.5 both hands NN 3x4 105x3 107.5x3 110x3 NN 2” thumbless deadlift 220x1 222.5x1 225x1 Baby inch band deloads Left 8” 8 secs 8 10secs 9”x10secs Right 8” 10 secs 8” 10 secs 9”x10secs Baby inch negs 3x5 both hands Chest Expander Overhead downward pull knuckles facing, lat raise, bicep curl, front chest pull, back press, making good progression Not my best performance with crusher handle. Was aiming for 112.5lbsx2, which im sure ive done, barely got 110x2... had to drop down to 102.5 to get a clean doubles. Not to long ago 100lbs was far off in the distance, now i'm flipping it off in the rear view mirror... Soon enough 110 will be and 120 and so on and so on. Yesterday my framer who i haven't seen in awhile said it looks like i've put some muscle on, as did my Dentist last night and the dental hygienist.. That was nice to hear. Edited March 5 by Blacksmith513 5 Quote Link to comment Share on other sites More sharing options...
Kluv#0 Posted March 5 Share Posted March 5 Nice workout! 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 5 Author Share Posted March 5 35 minutes ago, Kluv#0 said: Nice workout! Thank you wrist god. Getting close to the baby inch. I weighed my set up week back or so when i did 114.5lbs... With the crusher handle and loading pin 127lbs... They say 2.5lbs crusher handle is p4p closest thing to lifting the inch. Not sure if thats weight added or total.. I think either way i should start to getting some air under the baby inch with one hand very soon. 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 5 Share Posted March 5 (edited) NICE WORK ON THE DEADLIFTS Edited March 5 by John Knowlton 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 6 Author Share Posted March 6 Last night 3000m on the rower 20 minutes of yoga Did power yoga this morning Last night I fell asleep using my computer before 6:30 and slept until 4:30 this morning.. I must have needed it! 5 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 7 Author Share Posted March 7 (edited) warm ups- Push ups, pike push ups, hspu against wall, and ring dips, band assisted thumbless thick bar pull ups Chest Krusher 3 springs inverted 3x12 Chest Expander, archer pulls, ohp, and bent press Plate Curls 17x5 17.5x5 20x3 both hands 10lbs sledge work Curls 10"x5x2 11"x5 both hands Rear Levers 18"x5x2 19"x5 both hands Pronation Supination 7"x5 8"x5x2 both hands 2 sets of Sledge finger walks Wrist Developer orange spring+2 rubberbands 1 rep up to 3-3 then no rubber bands 1 rep back down to 1-1 Kettlebell Goblet squats 26lbx8 35x6 55x4 72x2 72x1 Kettlebell ohp 35lbs 3x3 Kettlebell Clean and press 55lbx2x2 Johns Orbi-grip+3lbs for 30 seconds each hand Wrist plate curls 15lbsx6 12.5x6 10x6 7.5x5 5x6 2.5x6 both hands Sidewinder Messed around with kettlebells a little bit in between sets just cause. Might add thing in to the routine again. And i'd like to actually learn pistol squats instead of just talking about it.. Was working on a roof yesterday with decent pitch and tried them out. Way easier when your foot is at an angle. Going to find a wedged block to use. Edited March 7 by Blacksmith513 2 Quote Link to comment Share on other sites More sharing options...
matek Posted March 7 Share Posted March 7 10 minutes ago, Blacksmith513 said: warm ups- Push ups, pike push ups, hspu against wall, and ring dips, band assisted thumbless thick bar pull ups Chest Krusher 3 springs inverted 3x12 Chest Expander, archer pulls, ohp, and bent press Plate Curls 17x5 17.5x5 20x3 both hands 10lbs sledge work Curls 10"x5x2 11"x5 both hands Rear Levers 18"x5x2 19"x5 both hands Pronation Supination 7"x5 8"x5x2 both hands 2 sets of Sledge finger walks Wrist Developer orange spring+2 rubberbands 1 rep up to 3-3 then no rubber bands 1 rep back down to 1-1 Kettlebell Goblet squats 26lbx8 35x6 55x4 72x2 72x1 Kettlebell ohp 35lbs 3x3 Kettlebell Clean and press 55lbx2x2 Johns Orbi-grip+3lbs for 30 seconds each hand Wrist plate curls 15lbsx6 12.5x6 10x6 7.5x5 5x6 2.5x6 both hands Sidewinder Messed around with kettlebells a little bit in between sets just cause. Might add thing in to the routine again. And i'd like to actually learn pistol squats instead of just talking about it.. Was working on a roof yesterday with decent pitch and tried them out. Way easier when your foot is at an angle. Going to find a wedged block to use. That's a nice, long workout. Have you tried the WD2 without any padding? Not smg I do often (just tried a few times), but it's just humbling how much even a small piece of suede decreases the pain 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 7 Author Share Posted March 7 14 minutes ago, matek said: That's a nice, long workout. Have you tried the WD2 without any padding? Not smg I do often (just tried a few times), but it's just humbling how much even a small piece of suede decreases the pain Thank you Yes I have and yes its amazing the difference suede makes.. Was just thinking about that yesterday as well. Had to carry a 5 gallon bucket of stone. When I first started construction and way before i got into grip when i'd carry 5 gallon buckets and the plastic over the wire handle was missing it would dig in and kill my hands. After awhile id slide those plastic things out of the way and carry them that way. Its a GREAT hand conditioner, and it reminds me of the same pain as the WD2 with no wraps. Its not something you want to max out on but I think there some great benefits IMO. This is my first every actually training with the WD, before it was warm ups for bending and just did what I felt on a given day. Keeping it to singles for now, at the end of my workouts and just adding a rubber band a week. 1 Quote Link to comment Share on other sites More sharing options...
matek Posted March 7 Share Posted March 7 2 minutes ago, Blacksmith513 said: Thank you Yes I have and yes its amazing the difference suede makes.. Was just thinking about that yesterday as well. Had to carry a 5 gallon bucket of stone. When I first started construction and way before i got into grip when i'd carry 5 gallon buckets and the plastic over the wire handle was missing it would dig in and kill my hands. After awhile id slide those plastic things out of the way and carry them that way. Its a GREAT hand conditioner, and it reminds me of the same pain as the WD2 with no wraps. Its not something you want to max out on but I think there some great benefits IMO. This is my first every actually training with the WD, before it was warm ups for bending and just did what I felt on a given day. Keeping it to singles for now, at the end of my workouts and just adding a rubber band a week. Yeah I bet doing that for hours would condition the hand really well. My first ever job (when I was a teenager) was helping elderly people dispose of their heavy junk to the scrapyard. I was already working out, but I remember it killing my hands. Nice! Be careful about singles. That's when the Wrist Developer truly transforms to the Elbow Developer. 1 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 7 Author Share Posted March 7 1 minute ago, matek said: Yeah I bet doing that for hours would condition the hand really well. My first ever job (when I was a teenager) was helping elderly people dispose of their heavy junk to the scrapyard. I was already working out, but I remember it killing my hands. Nice! Be careful about singles. That's when the Wrist Developer truly transforms to the Elbow Developer. Sounds like an interesting first job. Thats bull work. Pretty sure Stanless Steel Stanley Pleskun is or was a scrapper for a living. I've done by share of it. Thanks, what i'm doing now I'm leaving plenty in the tank for that reason, it kills my elbows, thumbs and ulnar if i'm not careful.. 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 8 Author Share Posted March 8 This morning 30 minutes on the rower and 20 minutes of stretching Happened again last night fell asleep watching tv before 6:30 and slept until 4:30 this morning. I like the extra 2 or 3 hours of sleep but I had stuff to do last night. 4 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 9 Author Share Posted March 9 (edited) NN 2” deadlift 200x2 205x2 215x2 Blobtop left 17.5x1 5 sets Right 16.5x1 5 sets Crusher thumbless deadlift 90x2 92.5x2 95x2 both hands 80lbs 30sec AMRAP Left 20 Right14 Crusher holds 85lbsx10 seconds 3 sets both hands Loadable inch handle gooseneck holds 50lbsx10 seconds 60x10 65x10 Being vague but high reps good pump with rings and chest expander today Had to drop weights a lot today... On a couple OTC medications for something and i'm having stomach issues from it. But i still got a great workout in. Also was talking to a locally famous comedian last night.. He wants to get into armwrestling. He's a pretty cool dude, has been on TV and has had a radio show. My uncle Joe claims he taught this guy everything he knows about entertaining.. Also have heard from some mutual friends, including a retired cop that hes a VERY tough guy, so would be interested in maybe learning with him. We will see. Edited March 9 by Blacksmith513 4 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 10 Author Share Posted March 10 This morning.. was up at 3:30am. Watched James Fuller interview on the Grip Show. 30 minutes 4500m rower 30 minutes yoga Snapped a 60d timber tie in squat position, reverse-"un"reverse-reverse 3/16x7 CRS... Couldn't snap it 3mm wire.. from World of Grip, again tried snapping but could't... There's a technique to snapping tiny nails but im still not sure of it. Just light stuff this morning I'm feeling much better today... Yesterday was bad, my pharmacist sister in law says it was more than likely from the medicine I was taking. 4 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 11 Author Share Posted March 11 Short on time tonight so just 20 minutes with the chest krusher and chest expander, got a good pump in the triceps. 3 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 12 Author Share Posted March 12 (edited) Warm up with the Chest Expander Crusher 104.5x1 102.5x2 95x3 97.5 100x3 104.5x3 105x3 105.5x3 106.5x2 both hands NN 3x4 113.5x1 117.5x1 120x1 NN 2” thumbless 215x2 217.5x2 220x2 10 minutes trying to lift baby inch... Got the back end up few times but that was it baby inch negs 3x5 both hands Baby inch band assist holds left 9”x10 10”x6secs 10”x6secs right 9”x10 10”x5 secs 10”x6secs Will do some ring work tonight if i feel up to it W Edited March 12 by Blacksmith513 3 Quote Link to comment Share on other sites More sharing options...
Douglas Carney Posted March 12 Share Posted March 12 2 hours ago, Blacksmith513 said: ... 10 minutes trying to lift baby inch... Got the back end up few times but that was it ... Stay the course, Joe. That Baby Inch will surprise you one day soon and yield to your strength. 1 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 12 Author Share Posted March 12 7 minutes ago, Douglas Carney said: Stay the course, Joe. That Baby Inch will surprise you one day soon and yield to your strength. Thanks Doug 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 12 Author Share Posted March 12 Not really a grip workout but this morning at work i had to carry 20 110lbs boxes about 100ft and up then 20 stairs. Took about 2 hours. Tonight was brief got a new weighted vest to try out. Added 9lbs did some curls and rowing on the rings, thick rolling bar chin ups and some squats.. Its a nice vest made by Mir. Going to start going for walks at nice with it on once the warm weather breaks Then did 20 minutes of yoga. 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 13 Share Posted March 13 (edited) THAT IS A KILLER WORKOUT! you must have been beat after that Edited March 13 by John Knowlton 1 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 13 Author Share Posted March 13 5 hours ago, John Knowlton said: THAT IS A KILLER WORKOUT! you must have been beat after that I was ok, just paced myself and had an extra protein shake last night. Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 13 Author Share Posted March 13 This plus 5min warm up 15 minutes slow pace and 15 minutes of yoga @John Knowlton thought I was fine after all that until I went to row. Took until the 8th set to finally feel warmed up. It was mainly my glutes. 3 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 14 Author Share Posted March 14 (edited) Chest Expander OHP, Archer Rows, and Tricep extensions did some iso metric holds also Plate curls 16lbsx8 x6 x6 10lbs Sledge Curls 10”x3 10”x3 11”x3 Rear lever 18”x5 18”x5 19”x5 Pronation and Supination 8” x3 both hands weighted pike push up +9lbs 2x3 weighted ring push ups 2x10 Weighted squats 2x8 weighted ring tricep extensions 2x12 Ring Dips 2,2,1,1 100lbs sandbag carry 2x30 seconds plate wrist curls 10lbs 2x15 Chest Krusher 3 springs 2x25 gains are slowly coming Left elbow and right thumb sore so didnt hit 5 reps on sledge curls pronation and supination and after first set dropped to 6 reps on plate curls. Had to omit WD2 because of it. And I left a lot in the tank with the weighted vest moves, but I just want my body to get used to additional weight first. Edited March 14 by Blacksmith513 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 14 Share Posted March 14 looking big and strong 1 Quote Link to comment Share on other sites More sharing options...
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