Todays Workout

[John Knowlton]

Yes it is ,when I was younger I would get up at 3:30 to workout and be at work at 6:30.

but that was when the kids were living at home,

I did not want to take time away from them. 

it is a little cold in the am but I can get over that

[mikhael]

4 hours ago, John Knowlton said:

Yes it is ,when I was younger I would get up at 3:30 to workout and be at work at 6:30.

but that was when the kids were living at home,

I did not want to take time away from them. 

it is a little cold in the am but I can get over that

Get up early, and Get After It, no matter what. Crash the day before sun rises. 

[John Knowlton]

12/20

DUMBELL CURLS

20 X 10

25 X 10

30 X 10

35 X 10

40 X 10

45 X 8

BARBELL CURL

45 X 20

65 X 10

75 X 7

85 X 5

45 X 10

BENT OVER ROW

135

5 SETS OF 10

CLOSE GRIP LAT PULL DOWN

40 X 10

50 X 10

60 X 10

70 X 10

80 X 10

After work grip work

G.H.P.

#2 

2 SETS OF 10

#5

3 SETS OF NEG FOR 10 SEC. HOLD 

SLOW RELEASE 

[John Knowlton]

12/21

GRIP DAY

DUMBELL WRIST CURL

30LBS

2 SETS OF 20

45LBS

2 SETS OF 20

GRIP MACHINE

100 X 10

110 X 10

120 X 7

130 X 5

140 X 3

150 X 2

160 X 1

170 X 1

180 X 0 BOTH HANDS (ALMOST)

GRIP THING 1

4 SETS OF 20 EACH HANDLE

GRIP THING 2

3 SETS OF HOLDS WITH 175LB FOR 10 SEC.

WRIST CURL MACHINE

3 SETS OF UP DOWNS

PINCH GRIP MACHINE

10 X 1

20 X 1

30 X 1

35 X 1

40 X 0

HAND GRIPPERS

G.H.P.

#2

2 SETS OF 10

#3

2 SET OF 10

#4

2 SETS OF 5

[John Knowlton]

12/22

short one today

got called in to work early and have to stay late

STANDING SHOULDER PRESS

45 x 10

65 x 10

85 x 10

115 x 10

135 x 8

DUMBELL BENCH

50 X 10

60 X 10

70 X 10

TRIECP EXTSION

25LBS 

3 SETS OF 10

 

 

[Blacksmith513]

3 hours ago, John Knowlton said:

12/22

short one today

got called in to work early and have to stay late

STANDING SHOULDER PRESS

45 x 10

65 x 10

85 x 10

115 x 10

135 x 8

DUMBELL BENCH

50 X 10

60 X 10

70 X 10

TRIECP EXTSION

25LBS 

3 SETS OF 10

 

 

Still a good session. Lots of volume.

[John Knowlton]

Thanks

[John Knowlton]

No workout today, too much tequila 

[Blacksmith513]

12 minutes ago, John Knowlton said:

No workout today, too much tequila 

Didn't know there was such thing as too much tequila.

[John Knowlton]

12/27 AM

DUMBELL CURLS

35 X 10 X 5

45 X 10 X 2

BENT OVER ROWS

135 X 10 X 5

185 X 10 X 2

FAT BAR DEAD LIFT

WARM UP WITH BAR

265 X 3 X 5 ( KICKED MY BUT)

12/27 PM

HAND GRIPPERS

G.H.P. 

#2

2 SETS OF 10

#3

2 SETS OF 10

#4 

4 SET OF 5

C.O.C.

#1

5 SETS OF 10

[John Knowlton]

12/28

AM

BENCH

3 INCH FAT BAR

100 X 10 X 2

150 X 5

200 X 5

250 X 5

STANDING SHOULDER PRESS

45 X 10 X 2

65 X 10

85 X 10

105 X 10

125 X 10

PUSH DOWN

40 X 10

50 X 10

60 X 10

70 X 10

80 X 10 

PM

HAND GRIPPERS

G.H.P.

#2 

2 SETS OF 5

#5

3 SETS OF 3 NEG 10 SEC HOLD

 

[John Knowlton]

12/29

GRIP DAY

DUMBELL WRIST CURL 

35 X 20 X 2

45 X 20 X 2

GRIP MACHINE 

80 X 10 X 2

90 X 10 X 1

100 X 10 X1

110 X 10 X 1

120 X 7 X 1

130 X 5 X 1

140 X 3 X 1

150 X 2 X 1

160 X 1 X 1

170 X 1 RIGHT HAND ONLY

GRIP THING #1

2 SETS OF 20 WITH 70 LBS

2 SETS OF 20 WITH 45 LBS

PINCH GRIP MACHINE

10 X 1

20 X 1

25 X 1

30 X 1

35 X 1 LEFT HAND ONLY

GRIP THING #2

2 SETS OF HOLDS FOR 20 SEC WITH 175 LBS

WRIST CURL MACHINE 

3 SETS OF UP DOWNS

[John Knowlton]

12/30

AM

LAST WORKOUT OF THE YEAR

BENCH

BAR

3 SETS OF 20

135 

2 SETS OF 10

185

1 SET OF 5

205 

1 SET OF 5

225

3 SETS OF 3

STANDING SHOULDER PRESS

95

1 SET OF 5

115 

1 SET OF 5

135

1 SET OF 5

145

1 SET OF 5

FRONT AND  SIDE DUMBELL RAISE

10 X 10

15 X 10

20 X 10

25 X 7

PUSH DOWN

40 X 10

50 X 10

60 X 10

70 X 10

80 X 10

PM

HAND GRIPPERS

G.H.P.

#2 

2 SETS OF 10

#3 

2 SETS OF 10

#4

5 SETS OF 3

 

[Blacksmith513]

Here’s to a happy healthy new year of working out

[John Knowlton]

1/2/2023

First Workout of the year

Had to cut it short, my fence blew down in the back yard

BENCH

3 inch Fat Bar

100 x 20

150 x 10

200 x 10

250 x 5 x 2

200 x 10

150 x 10

100 x20

REVERSE GRIP PUSH DOWN

20 x20

30 x20

40 x 20

50 x 20

PUSH DOWN

40 x 15

50 x 15

60 x 15

70 x 15

Grip workout later 

[Blacksmith513]

Sorry to hear your fence blew over, heard there are some bad storms in Cali right now.

[John Knowlton]

Yep. Fence no big deal couple hours.

The rain hit us hard. The creek that runs in our area overflow some low-level areas got flooded. One of the neighbors around the corner her garage got flooded .so bunch of us went over there and cleaned it out.

[John Knowlton]

1/3

AM

BENT OVER ROWS

135 X 10

155 X 10

175 X 10

195 X 10

CLOSE GRIP LAT PULL DOWN

50 X 10

60 X 10

70 X 10

80 X 10

90 X 10

DEADLIFTS

135 X 5

185 X 5

205 X 5

225 X 5

275 X 5

FAT BAR DEAD LIFT

2 INCH BAR

100 X 5

150 X 5

DONE

PM 

BARBELL CURL

45 X 10

65 X 10

85 X 7

65 X 10

DUMBELL CURL

25 X 10 

30 X 10

35 X 10

40 X 10

GAND HRIPPERS

G.H.P.

#2 

1 SET OF 10

#3

1 SET OF 5

#4

1 SET OF 3

#5

2 SETS OF 2  20 SEC HOLD

 

 

 

[Blacksmith513]

real strong with the GAND HRIPPERS

[John Knowlton]

thanks 

I keep trying to close the G.H.P. #5 for almost 6 months but just cant get it, I my been trying different rep and sets.

 

[Blacksmith513]

56 minutes ago, John Knowlton said:

thanks 

I keep trying to close the G.H.P. #5 for almost 6 months but just cant get it, I my been trying different rep and sets.

 

You will get it

[DevilErik]

2 hours ago, John Knowlton said:

thanks 

I keep trying to close the G.H.P. #5 for almost 6 months but just cant get it, I my been trying different rep and sets.

 

John, you are doing too many sets/reps for your warming up I think that's what's holding you back.

Edited January 4, 2023 by DevilErik

[John Knowlton]

I think you are right , last nights grip work I cut back.

I will try this for a little bit.

[John Knowlton]

1/4

GRIP DAY

GRIP MACHINE

100 X 10

110 X 10

120 X 7

130 X 5

150 X 1

160 X 1

170 X 1

TRYED 180 FALED

GRIP THING #1

4 SET OF 20 EACH HANDLE WITH 45LBS

2 SET OF 10 EACH HANDLE WITH 75LBS

GRIP THING #2

100LBS 30 SEC. HOLD

150LBS 30 SEC. HOLD

175LBS 20 SEC. HOLD

PINCH GRIP MACHINE

10 X 1

20 X 1

30 X 1

35 X 1 

WRIST CURLS

20LBS 2 SETS OF 30 REPS

40LBS 2 SET OF 20 PRPS

[Mashmonster268]

23 hours ago, DevilErik said:

John, you are doing too many sets/reps for your warming up I think that's what's holding you back.

(this is bencrush, by the way-made a new account because my Kindle fell in the dog's water bowl the other day and I can't log in)

I was going to comment the same thing about your warmups being IMO a bit too extensive/intensive, and also wanted to add that if you're doing the gripper workouts AFTER your weight workouts it might be a simple fix to just do them on a completely separate day from weight training.  You might be different, but for me if I do grippers after any weight training it saps them noticeably.  Maybe 5-10%.  I understand using squats (like some people do) for CNS stimulation, but anything where a weight is in the hands (even if it is PUSHING - like bench press) taxes the ability of the hands to close grippers at the highest level of your ability.  

I'd love to see you close that GHP5!  Especially because I see how often you encourage others here on the board, and doubtless in real life too.  

Do you know the rating of your GHP5?  I have one that is 111lb RGC.  If that's less than yours and you want a gripper to help you train to close yours, let me know and I'll send it to you.