John Knowlton Posted March 28, 2023 Author Share Posted March 28, 2023 Thanks, trying to set the new PR for the shop is taken away from my grip training. I would like to get more dumbbell work in , last night the flat bench was giving me pain in my shoulders, so I switched over to dumbbells, which felt a lot better. Most the time my workouts I have a time constraint on them, I get roughly a half an hour to an hour to work out. So workouts are usually fast paced. It was a lot better when I had my gym at work. 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 29, 2023 Author Share Posted March 29, 2023 Not 100% tonight so I did a bunch of band work. got a good pump so not all bad 4 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted March 29, 2023 Share Posted March 29, 2023 9 hours ago, John Knowlton said: Not 100% tonight so I did a bunch of band work. got a good pump so not all bad You'll be back to 100% soon. Band workouts can be very beneficial. You should get a pair of 2 or 5lbs indian clubbells and swing them around. Aside from occasional strains, I don't really have aches and pains yet (almost 30 so it wont be long now) but I bought them because I was starting to feel tightness in my shoulders and they do help loosen everything up. 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 29, 2023 Author Share Posted March 29, 2023 Thanks I've always wanted to try them ,maybe its time to invest 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 29, 2023 Author Share Posted March 29, 2023 3/29 AM GRIP DAY GHP #1 RGC 50 X 5 X 2 GHP # 2 RGC 68 X 2 X 2 GHP #3 RGC 77 X 2 X 2 COC # 1.5 RGC 93 X 2 GHP # 4 RGC 101 X 2 COC # 2 RGC 105 X 2 better with left hand GHP # 5 RGC 111 X 1 almost 2 with left hand COC # 2 RGC 105 X 2 COC # 2 RGC 103 X 1 GHP #4 RGC 102 X 1 COC # 1.5 RGC 93 X 5 GHP # 3 RGC 77 X 10 6 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 30, 2023 Author Share Posted March 30, 2023 (edited) 3/29 PM WORK OUT 3 x 3 PINCH BAR 60 x 3 110 x 2 115 x 1 FAT BAR BENCH 100 x 20 x 2 150 x 10 200 x 10 250 x 3 300 x 1 310 x 1 DUMBELL BENCH 65 x 10 70 x 10 75 x 10 80 x 10 SEATED DUMBELL SHOULDER PRESS 25 x 10 30 x 10 35 x 9 40 x 5 PUSH DOWN 40 x 10 50 x 10 60 x 10 70 x 10 Edited March 30, 2023 by John Knowlton 6 Quote Link to comment Share on other sites More sharing options...
Douglas Carney Posted March 30, 2023 Share Posted March 30, 2023 16 hours ago, John Knowlton said: GHP #1 RGC 50 X 5 X 2 ... COC # 2 RGC 105 X 2 better with left hand GHP # 5 RGC 111 X 1 almost 2 with left hand COC # 2 RGC 105 X 2 ... GHP # 3 RGC 77 X 10 I like that pyramid approach...work up and then back down. Not just full stop after the most difficult gripper. 4 Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted March 31, 2023 Share Posted March 31, 2023 Nice bench workout some big numbers. Do you feel less strain on your shoulder with the thickbar? Or did you just feel good that day. Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 31, 2023 Author Share Posted March 31, 2023 Thanks ,Combination of both , the fat bar feels good . Depending my work load at work, if I have an easy day at work I have a great night in the gym. When I had my gym in my shop I could get to work early get a workout in and have a good day at work. Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted March 31, 2023 Author Share Posted March 31, 2023 No workout tonight just $456.00 at Costco 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 3, 2023 Author Share Posted April 3, 2023 (edited) 4/3 AM GRIP WORK GHP # 1 RGC 50 X 15 GHP # 2 RGC 68 X 10 GHP # 3 RGC 77 X 5 GHP # 4 RGC 89 X 3 Pre-rated by Cannon GHP # 4 RGC 101 X 1 COC # 2 RGC 103 X 1 COC # 2 RGC 105 X 1 GHP # 5 RGC 110 X 1 Per-rated by Cannon GHP # 5 RGC 111 X 1 Per-rated by Cannon(OLDER) LEFT ONLY GHP # 5 RGC 111 X 1 Per-rated by Cannon LEFT ONLY CPW x GG4 RGC 112 X 1 Per-rated by Cannon LEFT ONLY Edited April 3, 2023 by John Knowlton 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 3, 2023 Author Share Posted April 3, 2023 4/3 MID DAY GRIP MACHINE 100 x 5 120 x 3 140 x 2 160 x 1 170 x 1 180 x 1 181 1/2 x 0 failed 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 4, 2023 Author Share Posted April 4, 2023 (edited) 4/3 PM WORKOUT FAT BAR BENCH 100 x 20 x 3 150 x 10 200 x 10 250 x 5 DUMBELL BENCH 60 x 10 70 x 10 80 x 10 90 x 10 PUSH DOWN 40 x 10 50 x 10 60 x 10 70 x 10 80 x 10 LEG EXTENSION 30 x 15 40 x 15 50 x 15 60 x 15 LEG CURL 10 x 15 20 x 15 30 x 15 Edited April 4, 2023 by John Knowlton 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 5, 2023 Author Share Posted April 5, 2023 4/5 GRIP DAY AM HAND GRIPPERS GHP # 1 RGC 50 X 10 GHP # 2 RGC 68 X 7 GHP # 3 RGC 77 X 5 GHP # 4 RGC 89 X 3 COC # 2 RGC 96 X 1 GHP # 4 RGC 101 X 1 GHP # 4 (RED) RGC 102 X 1 COC # 2 RGC 105 X 1 GHP # 5 RGC 110 X 1 LEFT ONLY GHP # 5 RGC 111 X 1 LEFT ONLY GHP # 4 RGC 89 X 3 GHP # 3 RGC 77 X 5 GHP # 2 RGC 68 X 7 GHP # 1 RGC 50 X 15 TNS MID DAY GRIP WORK GRIP MACHINE 60 X 20 80 X 15 100 X 10 120 X 7 140 X 5 160 X 3 PINCH GRIP MACHINE 10 X 3 15 X 3 20 X 2 25 X 1 30 X 1 35 X 1 GRIP THING # 1 2 SETS OF 20 EACH HANDLE WITH 45LBS 2 SETS OF 20 EACH HANDLE WITH 95LBS 2 SETS OF 20 EACH HANDLE WITH 120LBS GRIP THING # 2 30 SEC HOLD WITH 100LBS 30 SEC. HOLD WITH 125LBS 20 SEC HOLD WITH 175LBS GRIP THING # 3 3 SETS OF 40 REP EACH HAND 6 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted April 5, 2023 Share Posted April 5, 2023 Awesome grip day! Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 6, 2023 Author Share Posted April 6, 2023 4/5 PM WORKOUT LAT PULL DOWN 50 x 10 70 x 10 80 x 10 100 x 10 120 x 10 140 x 10 WIDE GRIP BARBELL CURL 45 x 20 65 x 20 75 x 20 85 x20 CLOSE GRIP BARBELL CURL 85 x 10 75 x 10 65 x 10 45 x 10 ONE ARM CABLE ROW 10 x 10 20 x 10 30 x 10 40 x 10 50 x 10 4 Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted April 6, 2023 Share Posted April 6, 2023 I like the high volume work Mondays workout looked like a lot of fun. I feel it's hard do any other grip after hitting grippers those really zap your energy for me. Maybe splitting it up ap/pm could be a good idea to try. 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 6, 2023 Author Share Posted April 6, 2023 Thanks. Yes, the split routine works for me. I'll get to work. I'll get my hands warm up . If everything works out right around 8:30 in the morning I'll start hitting the hand grippers. And after a couple hours I'll do some other grip work. And if I get lucky when I get home I can hit the gym again. 1 Quote Link to comment Share on other sites More sharing options...
Gripperer Posted April 6, 2023 Share Posted April 6, 2023 (edited) On 3/29/2023 at 3:00 AM, John Knowlton said: Not 100% tonight so I did a bunch of band work. got a good pump so not all bad Band workouts can be great. Really helping my triceps game. Skullcrushers with a weight were just not working. To get them heavy enough to be stimulating until the end range of motion, left them too heavy at the most acute angle and caused me pain. The band though, it naturally gets lighter near that acute angle, and gets stronger at the end range. Perfect, no pain. And like you say great for pump/blood flow. Edited April 6, 2023 by Gripperer 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 7, 2023 Author Share Posted April 7, 2023 (edited) no workout last night , pulled a muscle in my mid back. today will be a light day with the grippers Edited April 7, 2023 by John Knowlton 1 1 Quote Link to comment Share on other sites More sharing options...
SteinWillems1 Posted April 7, 2023 Share Posted April 7, 2023 56 minutes ago, John Knowlton said: no workout last night , pulled a muscle in my mid back. today will be a light day with the grippers I hope it is not to bad? Quote Link to comment Share on other sites More sharing options...
matek Posted April 7, 2023 Share Posted April 7, 2023 1 hour ago, John Knowlton said: no workout last night , pulled a muscle in my mid back. today will be a light day with the grippers Hope it gets better soon! Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 7, 2023 Author Share Posted April 7, 2023 (edited) THANKS .YEP ME TO Edited April 7, 2023 by John Knowlton Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted April 7, 2023 Share Posted April 7, 2023 3 hours ago, John Knowlton said: no workout last night , pulled a muscle in my mid back. today will be a light day with the grippers rest up man. I hope it heals fast. I'm sure you've got a lot of wear and tear on your body like my dad. He's back is pretty back right now. I'm trying to get him to start stretching. I know im young but since i started doing stretching every day, whether its 5 or 30 minutes or an hour, its made such a huge difference. I used to pull my back muscles all the time. Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted April 7, 2023 Author Share Posted April 7, 2023 4/7 HAND GRIPPERS GHP # 1 RGC 50 X 20 GHP # 2 RGC 68 X 20 GHP # 3 RGC 77 X 20 GHP # 4 RGC 89 X 10 GHP # 3 RGC 77 X 15 GHP # 2 RGC 68 X 15 GHP # 1 RGC 50 X 20 That's it for today , no weights. I will probably go home and just sit on the bench and look at the gym . 6 Quote Link to comment Share on other sites More sharing options...
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