maidenfan Posted March 14 Share Posted March 14 7 hours ago, Blacksmith513 said: 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. Heck, yeah! 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 14 Author Share Posted March 14 first one in almost two weeks… went behind my garage found some granite grip toys I forgot about 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 15 Share Posted March 15 Nice Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 15 Author Share Posted March 15 this and few minutes of stretching happy Friday 3 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 16 Author Share Posted March 16 Chest Expander warm ups to working sets to lazy to list everything this morning Ring rows bw+ 9lbs 2x10 Pelican Curls+9lbs 2x5 Ring curls+9lbs 2x8 Rolling thick bar chin ups 7,5,3,3,2,1 NN 2” deadlift 242.5x3 245x3 250x3 Blob top Left 18x1 18.25x1 18.5x1 18.75x1 19x1 Right 16.5x1 16.75x1 17x1 17.5x1 17x1 2.5 Crusher thumbless Left 100x3 102.5x3 105x2 Right 100x3 102.5x3 105x3 101lbs AMRAP 30 secs Left 4 Right 4 Crusher holds Left 95x7secs 95x10 97.5x 9 Right 95x8 secs 95x10 97.5x6 Loadable inch handle gooseneck holds Left 70x8 70x10 71.5x6 Right 70x9 70x10 71.5x8 Loadable inch handle rows 50x8 55x8 60x8 both hands chest expander high rep burnout set Wrist curls bicep curls and reverse curls chest expander Orbigrip, extensor bands and sidewinder to cool down 13 minutes of yoga Pre St Pattys Day party today time to go get some Guinness. 4 Quote Link to comment Share on other sites More sharing options...
Douglas Carney Posted March 16 Share Posted March 16 42 minutes ago, Blacksmith513 said: ... Pre St Pattys Day party today time to go get some Guinness. Nice workout! Happy (EARLY) St Pattys Day, Joe! 1 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 16 Share Posted March 16 Good one today 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 18 Author Share Posted March 18 This morning quick one to start the week Chest Expander, OHP, Archer pulls, tricep extensions and 1h tricep extension Getting stronger on this movements every week. Its nice having two so I dont have to change springs as often.. 9lbs in Weighted vest hindu pushups 2x5 Pike pushups 2x5 ring push ups 2x10 ring tricep extensions 2x10 diamond push ups 2x3 squats 2x10 2x20 seconds plans BW Ring dips 3,3,2,1 Chest Krusher 4 spring 7,5,3 13 minutes yoga focusing on the abs 8 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 18 Share Posted March 18 killer Monday workout 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 18 Author Share Posted March 18 2 minutes ago, John Knowlton said: killer Monday workout Thanks John. Just noticed it should be “planks” not “plans” and can’t edit it now. Nice to add weight to these moves. Really want to focus on some pressing movements. My Ring dips I’m getting better at every week they are hard to do proper. Next goal and what I really want is my own home with gym with proper set up…squat rack, and bench and tall ceilings for ohp. Until then this stuff will do. But I’ve been enjoying this routine. 3 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 19 Author Share Posted March 19 (edited) Chest Expander, just for warm ups this morning Crusher 110.5x1 111.5x1 112.5x1 both hands NN 3x4 pinch 113.5x2 116x2 120x2 NN 2” thumbless 215x3 217.5x3 220x3 10mins baby inch lift attempts on couch cushion got a little more of back end of ground INCH 1h negs 3x5both hands Baby inch band assist holds left 9”x8 secs 9”x10 9”x10 couldn’t hit 10” right 9”x10secs 10”x7 10”x7 Sidewinder and extensor bands. Feel I could of done more with NN 2" and 3x4 pinch.. Tried six ways to Sunday to hit my numbers (113,114,115lbs) with the Crusher this week but nope.. Also decided to start doing negs with the regular full size inch now... After all that is my goal, my hands should be on it weekly. Edited March 19 by Blacksmith513 6 Quote Link to comment Share on other sites More sharing options...
matek Posted March 19 Share Posted March 19 16 minutes ago, Blacksmith513 said: Also decided to start doing negs with the regular full size inch now... After all that is my goal, my hands should be on it weekly. How was it? Maybe I don't remember correctly, but wasn't this the same volume as with the baby inch negs? I mean, that's pretty good 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 19 Author Share Posted March 19 3 minutes ago, matek said: How was it? Maybe I don't remember correctly, but wasn't this the same volume as with the baby inch negs? I mean, that's pretty good Thank you.. It felt good. It is the same volume. It feels a lot lighter now than it did last year which is good. It hits the ground harder thats for sure and can feel the impact more in my hands. 2 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 20 Author Share Posted March 20 Just stretching tonight. Too tired to do anything else and my left elbow is a bit sore, mainly when I pronate it. Going to use my parents sauna My Little Big Horn came over the weekend. No plans to use it soon but wanted to use up an Amazon gift card. I also decided to not buy a 154lbs baby inch as tempting as it is. So I bought from FBBC the pro dumbbell 2.5"handle and 160lbs in 10s standard plates.. All in with plates, the handle, the bolts plus Short Bastard Loading Pin I plan to use with my Blobtop $370. Now I'll keep it loaded to a desired weight, and do inch drills with my olympic plate Arm Assassin inch handle. I could have saved money on market place with standard plates but to find 160lbs in 10's. I already have 5's and 3's. 5 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 21 Author Share Posted March 21 (edited) Quick warm up with chest expander Plate Curls 17.5lbs x8 20x3 20x4 both hands 10lbs sledge drills Curls 11”x5x3 both hands Rear levers 19”x5x 3 both hands Pronation and supination 8”x5x3 both hands extensor bands and sidewinder thats it. Concert tonight so I let my self stay in bed a little later than usual 5:30am! The sauna felt great last night, first time i've had a proper sweat in months. Makes me more excited for summer. My right thumb still hurts but getting better same with my left elbow, I needed assistance from my right when pronating the sledgehammer. Will do some additional nightly rehab. Edited March 21 by Blacksmith513 7 Quote Link to comment Share on other sites More sharing options...
Londonjoseph Posted March 21 Share Posted March 21 2 hours ago, Blacksmith513 said: Quick warm up with chest expander Plate Curls 17.5lbs x8 20x3 20x4 both hands 10lbs sledge drills Curls 11”x5x3 both hands Rear levers 19”x5x 3 both hands Pronation and supination 8”x5x3 both hands extensor bands and sidewinder thats it. Concert tonight so I let my self stay in bed a little later than usual 5:30am! The sauna felt great last night, first time i've had a proper sweat in months. Makes me more excited for summer. My right thumb still hurts but getting better same with my left elbow, I needed assistance from my right when pronating the sledgehammer. Will do some additional nightly rehab. The sauna is an awesome rehab tool. As a chronic smoker, I preferred the steam room, really cleared out my lungs. Your general health and cardiovascular health probably mog me into oblivion. Keep up the great work Joe, that's solid training. 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 21 Author Share Posted March 21 2 hours ago, Londonjoseph said: The sauna is an awesome rehab tool. As a chronic smoker, I preferred the steam room, really cleared out my lungs. Your general health and cardiovascular health probably mog me into oblivion. Keep up the great work Joe, that's solid training. Thanks man. I've been really trying As Willie Nelson says " You have to pay for the day, every day. As you’ve always heard, if you don’t use it, you lose it. You need to move. So every day, I’ll jog or walk, do some sit ups — just a little something to pay for the day!” I live by that... pay for the day every day. My parents sauna is infrared but its still really nice. I want a steam unit for my shower in my own personal house some day... That, a pool and a gym that looks like a dungeon. 4 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 22 Author Share Posted March 22 Front row 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 22 Share Posted March 22 super way cool 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 22 Author Share Posted March 22 1 hour ago, John Knowlton said: super way cool Great show. Hot Club of Cowtown. Seen them 4 times. Western swing mixed with gypsy jazz. They are an acquired taste but a great band. 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 22 Share Posted March 22 Sounds like fun 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 22 Author Share Posted March 22 15 minutes ago, John Knowlton said: Sounds like fun Aside from the fact I was by far the youngest there 2nd being my sister who’s 9yeard older. It was. Not grip related but a massive milestone.. Finally after 5months being held up because of waiting for fixtures for master bath above the kitchen. We are plastered. This is kitchen and attached garage and mud room. I’ll post pictures of everything else soon including the master bedroom and two bathrooms we did last year. By far the biggest job I’ve been a part of and I never want anything close to this again! this pictures are only the surface of what we’ve done 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 22 Share Posted March 22 that is a big job. looks good I like the shape of the ceilings , 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 22 Author Share Posted March 22 18 minutes ago, John Knowlton said: that is a big job. looks good I like the shape of the ceilings , That’s the new room. Where you can see hardwood was old part of house. Huge structural Steel beam going across. In the summer those couple weeks I spent jackhammering and posted here was old foundation under that room. master bath we did last year on first floor and bottom pic is the pool bathroom we doing in the detached garage. I’ll post more now that things are really getting going again. 7 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 22 Share Posted March 22 I remember those pictures. you guys do great work. 1 1 Quote Link to comment Share on other sites More sharing options...
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