Wed Workout - 5/31 - Feeder

Shot rotation - 12 minutes.

Wed Workout - 5/31

530AM YMCA
Chins - 3x20
Cable Rows - 3x20
Hammer Lat pull - 3x20
Hammer Press, Smith Press, Hammer Laterals - circuit - 3 sets
Hammer Preacher, Pressdowns - 4 circuits
Abs
Fast pace. Humidity and heat did me in yesterday.

Tues Workout - 5/30

5AM
Lower Back, Ab circuit.
Shot rotation 12 minutes

Lower arms were a bit sore. Will hit the thickbar stuff on Thursday.

Monday - 5/29

7AM - HOME
Lower Back ab circuit
Close Grip Bench w/ Apollon's Axle - 123x50 213- 3x20 - 233x20 253x20
Fast pace.
Levering to front - 6 sets - using platemates each set.
Lever to rear - same as above.
1/2 York 80 - 12 sets of triples - using last 3 fingers. Adding platemates each set.
Tomorrow will just be shot rotation. Lower arms are fried.

Sunday Workout 5/28

Took a few days off and hit the beach.
8AM
Upright Row w/ Apollon's Axle - 123x20 183x20 193x15
Seated DB Hammer curls - 2.5" - 70,75,70
Lower arms fried.
1/2 York DB - 12 sets 2-3reps - whole hand then to last 3 fingers. Finished with 5lbs of Platemates. Need to keep hitting last 2 and 3 fingers.
Worked in light levering in between sets.

MUSIC:
Nightfall [ENHANCED] [ORIGINAL RECORDING REMASTERED]
Candlemass

Great Doom.

Vacation

I'm taking some time off. I will do nothing but shot rotation, smoke cigars, listen to Death Metal and re-read THE STAND.

Cutting the grass was the final eye opener. Pushing the lawn mower was an effort. If it took more than 2 pulls to start it, I was pushing the fuking thing back in the garage.

Arms are aching.

"Seasoning"

I just someone post a workout at the Gripboard. He claims he "seasoned" his Super Elite and the spread shrunk 1/4"! Of course back pats all around because he closed it. "Congrats."

This nonsense about foot stomping the gripper closed 100-200 times rapidly is BULLSHIT. You are putting heat into the steel and the spring is DEFORMING.

It seems like every day there is further proof that MORONS are taking control of both forums.

Monday - 5/22

YMCA
530AM
Close Grip Bench - Index on smooth - 135x50 185x20 225x50 225x50 225x50
Hammer Flat,Incline,Decline - 2 circuits. No rest.
Rope Pullovers 3 sets
Rear Delt Shrugs with crossover cables.
Abs

Lower Arms SORE. Taking the rest of the week off. Feel beat to crap.

Benching Without A Spotter or Safety Rack

I have noticed that some dimwits post their workouts and claim they do not have a spotter or safety stands. This is beyond dumb. Hopefully Darwinian Theory will get rid of these morons.

DO NOT BENCH WITHOUT A SPOTTER OR SOME SORT OF SUPPORT SYSTEM.

More Amazon Stuff

I have the Captains of Crush book below. Well worth it for the Joe Kinney chapter:

Captains of Crush Grippers: What They Are and How to Close Them

John Brookfield's books are excellent. Great ideas and no ego. The man is STRONG. Click below:
Mastery of Hand Strength
The Grip Master's Manual

Sunday Workout 5/21

8AM
Lower back ab circuit
40 degrees this morning, weather change has lower back cramped up.
Upright Rows w/ Apollin's Axle - 123x20 173x21 183x17 Quick pace. Forearms hosed.
Seated DB Hammers (2.5") 3 sets. 70-72.5lbs 5reps each. These are fuking murder after the Apollon's. My hands are a shade under 7.5". Probably closer to 7.375.

Worked some light ax levering in.

Fooled w/ 1/2 York 80. Full hand and last 3 finger deadlifts. Quick pace. Sets of 3 reps about 15 sets.

MUSIC:
Zyklon - World Ov Worms


Check it out.

Saturday - 5/20 YMCA

Stiff Arm "pullovers" on chin bar. 3 sets 10-12+ reps.These have kept me sore since I started them.

Hammer Lat Pull, Rope Pulls - 3 supersets
Smith Press, Hammer Press - 3 supersets
Rope Curl, Hammer Curl - 3 supersets
Rope Pressdowns
Abs

Still a bit sore overall. I need this vacation coming up.

Steve Justa

I just noticed that Amazon has the Steve Justa book in stock

Rock, Iron, Steel: The Book of Strength (Paperback)

The guy has some great ideas.

Saturday - 5/20 GRIP

Went to work at 5AM, got back for:
730AM
GRIP
Levering to front with ax, added platemates 5 sets. Bit more than last week.
Lever to rear w/ 12lb - 4 sets, adding platemates, bit more than last week.

Tried to piddle with blocks. There was nothing there. Stopped.

MUSIC:
KALMAH - The Black Waltz

Great stuff!

Friday - 5/19

YMCA
530AM
Lower arms SORE.
Close grip bench - index on smooth - 135x50 185x20 225x66
DB Bench - 3x30 75's
Hammer Flat, Incline, Decline - 2 circuits - no rest
Rope Pullovers
Light Hammer hi-rows
Abs

Quick pace.

Thurs - 5/18

530AM
Lower Back ab circuit
Upright Rows w/ Apollon's Axle - 5 sets - 15-20 reps quick pace. 173-183 weight.
DB Hammer Curls - 2.5" - Seated - 3x5 70lbs
Hands were about 95% finished here.
Fooled with 1/2 York 80 - 3 rep sets, dls, with whole hand and last 3 fingers. 8 - 10 sets.

Had a hard time taking garbage out. I was still a bit sore yesterday. I need a vacation.

I see some pinhead on the gripboard is upset because his filed #1 gripper broke. He and others expect Ironmind to replace it. "It makes good business". FUKING MORONS. ;)

Music:
Sodom - Sodom

Wed Workout - 5/17

530AM YMCA
Stiff Arm LAt Pullovers hanging from chinup bar. 3 sets. These are intense. I have been sore every day.
Then launched into a circuit/feeder workout. No rest. Lats, shoulders, arms etc.
Arms were pretty beat up, no sense in overextending.

Tues Workout - 5/16

530AM
Lower Back ab circuit
2.5" Hammer DB Curls - 3x6-7
1/2 York 80 - Did 12 sets of 2-3 reps w/ whole and and last 3 fingers
Worked in levering ax fron and back in between .

Fairly solid workout. Still sore from the weekend. Going to buy 4 more 10's this week for dumbbells.

Monday - 5/15

530AM YMCA
Close Grip Bench - Index on smooth - 135x50 185x20 225x50 225x50 225x50
Hammer Incline, Decline, Flat - 2 circuits - no rest
Rope Pullovers - 3 sets
Rope Face Pulls - 3 sets
Abs

Lower arms SORE.

Sunday Workout 5/14

7AM
Lower Back ab circuit
Upright rows w/ Apollon's Axle - 5 sets 12-20 reps. Added weight each set, stopped short of failure. Solid
Seated DB hammer curls - 2.5" - 4 sets.
These DESTROY the lower arms.
Piddled with 1/2 York 80 for 15 minutes and worked light levering in between.
Hands still hosed. Tough to type.

Saturday - 5/13 YMCA

I'm taking a break from the chins. I started hanging from the bar, keeping arms straight (just a slight bend to releive elbow stress) and doing a stiff arm pullover type motion. 4 sets 10-12 reps. These seem to hit it hard.
Circuit trained lats, shoulders, arms abs. Fast pace for about 30 minutes.

Need to rake front yard now.

Saturday - 5/13 Grip

Went to work 5am-7am
730am
Grip
Lower arms are hosed from the fat db hammers this week. Tried some block work with the 1/2 York 80. It would not leave the floor.

Did 5 sets of front levering with Ax. Saw some gains. Added platemates each set.
5 sets rear with the 12 lb sledge. Again more improvements.

Fooled with 1/2 York in between levering. Started to fly off ground once I warmed up more. BUT the hammers still have me fatigued a bit.

Stopped workout after 25 minutes.

Friday - 5/12

530AM
Woke up shagged. Decided to coast.
YMCA
Close grip - index on smooth - 135x20 185x20 225x50
DB Bench - 75's - 50,30,30
Hammer Incline,Decline,Flat - 1 circuit
Rope Pullovers
Abs
Hammer Hi Row - 3x30

Little or no rest between most sets.

The continuing wasted bandwidth evolution thread

The GB thread on evolution has now entered page 11 - 206 posts. Some pinhead just advanced the notion that the earth is 6000-10000 years old. And some idiot agreed with him.

This link was given as supportive evidence:

Most Moronic Link of the DAY

I miss the hard #3 easy #3 debate. ;)

Thurs - 5/11

Bagged yesterday, felt like shit.
530AM
Lower back ab circuit
Upright Rows w/ Apollon's Axle - 6 sets 10 reps, increase weight each set.
Seated Hammer Curls with 2.5" DB's - 3x10 - 50lbs.
Hands were fried. The 2.5" diameter is brutal and humbling.
1/2 York 80 - piddled with it for about 10 minutes. After the thick bar, it was an effort.

MUSIC:
SODOM - SODOM

Great old school thrash.

Some Musings

Lower arms and bi's are are trashed from from this morning's 2.5 inch DB hammer curl workout. This might be the change that I needed.

I noticed that the charlatan's emails from FHS (Functional Hand Strength), have been going straight to my "catch accounts" automatic SPAM folder. I smell the beginning of the end with this guy. How many emails do I need reminding me that there are only a few "SLIM" posters left. ;)

The latest evolution debate on the Gripboard is now up to 9 pages. The creationists are quoting bitter "scientists" and dust covered 100 year old citings. Look fellows, move on. It is honorable that the Book of Fables (Bible) has enriched your lives, but some of us have accepted reality.

I'm taking the dog out now.

Tues Workout - 5/9

530AM
Lower Back Ab circuit
Lower arms still had some soreness from weekend.

Started Hammer Curls w/ 2.5 dumbbells. They are the Ironmind Husky Handle Olympics and I covered the handle w/2.0ID PVC, then taped them up. There is a BIG difference between the 2 inch Apollon and these 2.5" animals. Especially if your hands are 7.5" and under.

5 sets seated hammer curls - 50lbs - 10 reps per hand.
Light Ax levering - front and back - 3 sets
Fooled around with 1/2 York 80. This was a challenge. The hammer curls destroyed from the elbows down.

MUSIC:
Hate Eternal - I, Monarch

Monday - 5/8

530AM YMCA
Went in sore and groggy.
Close Grip - Index on smooth - 135x30 185x20 225x50 225x50 225x50
Hammer Flat,Decline,Incline - 2 circuits no rest.
Rope Pullovers
Abs

Lower arms are a bit sore.

DaVinci Code

I just saw here:

Cardinal urges legal action against Da Vinci Code

This nutcase is urging Christians to sue the publishers etc of the D-Code. It must be close to the truth if it is stirring all this baloney up. ;)

How come all these "biblical miracles" took place in a time when there were NO cameras? ;)

Sunday Workout 5/7

8AM
Lower Back - Ab circuit
Upright Rows w/ Apollon's Axle - 10 sets of 10. Fast pace - last 8 sets were 173lbs.
This its the hands/forearms intensely. Depending on Thursday, will venture a few sets in the 213-223 range. Depending on how the back feels.
Levering - 12lb sledge to rear adding Platemates. Used Ax to front, adding platemates. Best ever. Cheat/Sloppy reps over the past month with the magnets piled on, has made a difference.
Worked blobs last. Hands completely toasted, but still not bad. Need to get the "pinch CNS" back.

Tuesdays will just be hammer curls with the 2.5" dumbbells.

Sat 5/6 - YMCA

Felt flat going into the building. :(
Chins - Parallel Grip - 60,25
Switched to light circuit mode - lats, delts, bis,tris and abs.

Evolution debate is up to 5+ pages on the GB. What is it with weights and religious zealotry? Some pinhead advanced the theory that god created evolution. That crap does not belong on that forum.

Saturday - 5/6 Grip

Lower arms are still sore from Thursday.
Piddle with ax levering front and back, then moved blob50 around. Stopped after 20 minutes.

Also assembled 2 2.5" dumbbells to 50 pounds. I'm going to start working in hammer curls.

Time to go to the Y.

Body Fat

I just noticed some douchebag crossposting on multiple boards (GB included) a photo of himself asking for a body fat critique. Evidently he is aspiring to be a Mixed Martial Artist fighter. I call it homo-erotica.

Having spent years involved in Judo, I have some advice - Shut your mouth, keep it closed, find competent instructors and workout partners and throw your ego in the garbage. You will spend what seems like an eternity getting tied into a pretzel. If you are worrying about bodyfat and what you look like, you will last about 2 months.

;)

Friday Workout 5/5

SORE from yesterday
YMCA - 530AM
Close Grip Bench - index on smooth - 135x30 185x30 225x60
DB Bench - 3x30
Hammer incline,decline,flat - 2 circuits - no rest
Abs

Thurs - 5/4

530AM
Lower Back ab circuit
Hammer Curls to warm up
Upright Rows w/ Apollon's axle - 8 sets 10 reps. These hammer the wrists and grip when weights get over 200 pounds.
Inverted Rows - w/ Apollon's Axle - feet elevated - 5 sets - 45lbs on chest. 5 second rest between sets.
Levering w/Ax front and back, worked in blob work with blob50 between stuff. Nothing formal.

Wed Workout - 5/3

YMCA
530AM
Chins - Parallel grip x65 x21
Rope Pulls - 3x20
Hammer High Row - 3x25+
Hammer Press - Smith Press - Hammer Lateral - 3 circuits
Light Bi-Tri

Felt pretty good. Forearms have a light ache.

I noticed someone posted a link to Shenandoah's superb homemade equipment page. It was deleted. So here it is:

GRIPPAGE

WHO GIVES A SHIT

There is a "creationism" vs. "evolution" debate raging on the gripboard. This seems to be a quarterly topic. WHO GIVES A FLYING FUCK? Take this crap to a religious fables site and have at it.

Tues Workout - 5/2

530AM
Lower Back ab circuit
Levering with Long Ax - 4x10 each front lever, more like a big hammer curl, and rear lever. Hands pumped up fast.
Fooled with Blob40 and Blob50. Bit fatigued, but not bad.

MUSIC:
Morbid Angel - Entangled in Chaos: Live [LIVE]

Monday - 5/1

Felt rested
530AM
YMCA
Close Grip Bench - index on smooth - 135x30 185x20 225x62 225x40 225x40
Hammer Bench, Hammer Incline, Hammer Decline - 2 circuits. High Reps
Rope Pullovers
Abs

Energy level was pretty good.
Lower arms sore from the weekend, esp. in the wrists.