Rough week. No workouts missed, but too busy to fucking post here.
Getting prepared for an operational pause.
Friday, February 22, 2008
Tuesday, February 19, 2008
Tuesday - 2/19
530AM
Romanian Deadlifts w /Trap Bar - 4x20
Standing Presses
Grip Training
Right - Plate Pinching
Left - Blob50 pinching
Dialed it back. Sore today.
We could not help but notice the thread whining that there
should be IM certs for females. Our stance is this,
there is no room for females in the grip pit
or the White House, unless, of course, they are summoned
to bring in a can of Red Bull.
;)
Romanian Deadlifts w /Trap Bar - 4x20
Standing Presses
Grip Training
Right - Plate Pinching
Left - Blob50 pinching
Dialed it back. Sore today.
We could not help but notice the thread whining that there
should be IM certs for females. Our stance is this,
there is no room for females in the grip pit
or the White House, unless, of course, they are summoned
to bring in a can of Red Bull.
;)
Monday, February 18, 2008
Monday - 2/18
530AM - 58degrees F - OoHa
Close Grip Bench - 6x10
Hammer Flat Bench > Incline > Decline Bench shrugs
Face Pulls
Rope Extensions
Abs
Close Grip Bench - 6x10
Hammer Flat Bench > Incline > Decline Bench shrugs
Face Pulls
Rope Extensions
Abs
Sunday, February 17, 2008
Saturday 2/16 and Sunday 2/17
Saturday - 2/16
Romanian Deadlifts w/ Trap Bar - 5x10
Standing Presses
Grip Training
Right - Plate Pinching
Left - Blob50 Pinching
YMCA
Hammer High Rows - 4x10 Medium heavy
Hammer Lat Pulls - 4x10 Medium heavy
Rope Pulls - 4x10 Medium
Arms
Abs
Sunday - 2/17
8am
Romanian Deadlifts w/ Trap Bar - 4x20
Grip Training
Right - Plate Pinching - worked in Platemates and chains
Left - Blob50 pinching. Worked in Platemates
2.5" Hammer Concentration Curls
Titans Telegraph
Reverse Homemade Formulator Extensions
Everything in the cellar felt cold today. Hands stung after each attempt.
Romanian Deadlifts w/ Trap Bar - 5x10
Standing Presses
Grip Training
Right - Plate Pinching
Left - Blob50 Pinching
YMCA
Hammer High Rows - 4x10 Medium heavy
Hammer Lat Pulls - 4x10 Medium heavy
Rope Pulls - 4x10 Medium
Arms
Abs
Sunday - 2/17
8am
Romanian Deadlifts w/ Trap Bar - 4x20
Grip Training
Right - Plate Pinching - worked in Platemates and chains
Left - Blob50 pinching. Worked in Platemates
2.5" Hammer Concentration Curls
Titans Telegraph
Reverse Homemade Formulator Extensions
Everything in the cellar felt cold today. Hands stung after each attempt.
Saturday, February 16, 2008
Friday - 2/15
530AM
Close Grip Bench - 4x20
Close Grip Declines - 3x15
Hammer Flat/Incline JM Presses
Hammer Decline bench shrugs
Rope extensions
Abs
Close Grip Bench - 4x20
Close Grip Declines - 3x15
Hammer Flat/Incline JM Presses
Hammer Decline bench shrugs
Rope extensions
Abs
Wednesday, February 13, 2008
Wednesday - 2/13
530AM - Frigging snow
Hammer Lat Pulls > Hammer High Rows - 5 passes
Circuited rest of upper body.
Hammer Lat Pulls > Hammer High Rows - 5 passes
Circuited rest of upper body.
Tuesday, February 12, 2008
Tuesday - 2/12
530AM - Friggin Zero degrees F since Sunday night. Shoulders
feel like bags of broken potato chips.
Romanain Deadlifts w/ Trap Bar - 3x20 - Sore
Standing Presses - even more sore
Grip Training - Backoff day
Right - Plate Pinching
Left - Blob50 pinching
Titans Telegraph
Sore from elbows to finger tips.
feel like bags of broken potato chips.
Romanain Deadlifts w/ Trap Bar - 3x20 - Sore
Standing Presses - even more sore
Grip Training - Backoff day
Right - Plate Pinching
Left - Blob50 pinching
Titans Telegraph
Sore from elbows to finger tips.
Monday, February 11, 2008
Monday - 2/11
530AM
Close Grips - 4x20-25
Decline Close Grips - 3 x 15
Going lighter, and higher reps are saving my elbow.
Hammer Flat JM Presses
Hammer Decline Bench Shrugs
Rope pressdowns
abs
A word on Trap bars. If you are looking for a solid, customizable bullet proof
trap bar. Especially with thick hand grips (and what grip guy is not), and
extended loading area, check out PDA's Assortment HERE.
Or the thick handled trap bar HERE at Elitefts.
Close Grips - 4x20-25
Decline Close Grips - 3 x 15
Going lighter, and higher reps are saving my elbow.
Hammer Flat JM Presses
Hammer Decline Bench Shrugs
Rope pressdowns
abs
A word on Trap bars. If you are looking for a solid, customizable bullet proof
trap bar. Especially with thick hand grips (and what grip guy is not), and
extended loading area, check out PDA's Assortment HERE.
Or the thick handled trap bar HERE at Elitefts.
Sunday, February 10, 2008
Sunday - 2/10
8AM
Snowed a couple of inches last night. Gripping surfaces refused to
let go of that "cold soapy feeling".
Romanian Deadlifts w/ Trap Bar - 8x10
Standing Presses
Grip Training
Right - Plate Pinching 45's / Chains / Platemates
Left - Blob50 Pinching - w/ Platemates
2.5 Inch DB Concentration curls - these are fucking murder.
Reverse Homemade Formulator extensions
Titan's Telegraph
Higher Rep, Lighter 2.5 inch hammer concentration curls
Snowed a couple of inches last night. Gripping surfaces refused to
let go of that "cold soapy feeling".
Romanian Deadlifts w/ Trap Bar - 8x10
Standing Presses
Grip Training
Right - Plate Pinching 45's / Chains / Platemates
Left - Blob50 Pinching - w/ Platemates
2.5 Inch DB Concentration curls - these are fucking murder.
Reverse Homemade Formulator extensions
Titan's Telegraph
Higher Rep, Lighter 2.5 inch hammer concentration curls
Saturday, February 09, 2008
Saturday - 2/9
8AM - YMCA
Hammer High Rows - 4x10
Hammer Lat Pulls - 4x10
Fairly heavy on above
Circuited shoulders/arms/abs
Hammer High Rows - 4x10
Hammer Lat Pulls - 4x10
Fairly heavy on above
Circuited shoulders/arms/abs
Friday, February 08, 2008
Friday - 2/8
530AM
YMCA
Close Grips - 4x20+
Decline Close Grips - 3x20+
JM Presses on Hammer Flat
Bench Shrugs on Hammer Decline
Abs
The Fat Dumbbell work has the lower arms sore.
YMCA
Close Grips - 4x20+
Decline Close Grips - 3x20+
JM Presses on Hammer Flat
Bench Shrugs on Hammer Decline
Abs
The Fat Dumbbell work has the lower arms sore.
Thursday, February 07, 2008
Thursday - 2/7
530AM - Heavy rain all yesterday and list night. Everything in the
cellar had that bottom of the pool feeling.
Romanian Deadlifts w/ Trap Bar - 3x20
Standing Presses
Grip training
Right - Plate Pinching
Left - Blob50 pinching
2.5 inch Dumbbell concentration curls
Titans Telegraph
Reverse Homemade Formulator extensions
Dragged garbage to curb
Tried to figure out where the skunk is living.
cellar had that bottom of the pool feeling.
Romanian Deadlifts w/ Trap Bar - 3x20
Standing Presses
Grip training
Right - Plate Pinching
Left - Blob50 pinching
2.5 inch Dumbbell concentration curls
Titans Telegraph
Reverse Homemade Formulator extensions
Dragged garbage to curb
Tried to figure out where the skunk is living.
Wednesday, February 06, 2008
Wednesday - 2/6
530Am - A lotta rain
Hammer High rows - 6x10
Hammer Lat Pulls - 10x10
Hammer laterals > Smith Presses > Hammer seated presses - 3 laps - fast pace
Arms
Abs
Hammer High rows - 6x10
Hammer Lat Pulls - 10x10
Hammer laterals > Smith Presses > Hammer seated presses - 3 laps - fast pace
Arms
Abs
Tuesday, February 05, 2008
Tuesday - 2/5
530AM - 4 hours sleep.
Romanian DLs' w/ Trap Bar - 5x10
Presses
Grip Training
Right - Plate Pinching
left - Blob50 Pinching
Titan's telegraph
Sore all over. But not bad.
Romanian DLs' w/ Trap Bar - 5x10
Presses
Grip Training
Right - Plate Pinching
left - Blob50 Pinching
Titan's telegraph
Sore all over. But not bad.
Monday, February 04, 2008
Monday - 2/4
530AM - Fairly sore
Close Grips - 3x25
Decline Close grips - 3x25
JM Presses on Hammer Flat/Incline
Bench Shrugs on Hammer decline
Pushdowns
Face Pulls
Abs
Close Grips - 3x25
Decline Close grips - 3x25
JM Presses on Hammer Flat/Incline
Bench Shrugs on Hammer decline
Pushdowns
Face Pulls
Abs
Sunday, February 03, 2008
Ryan Kennelly Going for 1100 Bench
This weekends Monster Bench Meet:
This is getting totally fucked up. ;)
It's only a matter of time.
This is getting totally fucked up. ;)
It's only a matter of time.
Sunday - 2/3
8AM
Romanian Deadlifts w/ Trap Bar - 5x10
Standing Presses
Grip Training
Right - Plate Pinches/holds/overcrushes etc. Worked in chains and Platemates
Left - Blob50 pinching
Fat DB Concentration Hammer curls - 4x3
Reverse Homemade formulator extensions
The moisture from the ice storm on Friday settled into the cellar.
Romanian Deadlifts w/ Trap Bar - 5x10
Standing Presses
Grip Training
Right - Plate Pinches/holds/overcrushes etc. Worked in chains and Platemates
Left - Blob50 pinching
Fat DB Concentration Hammer curls - 4x3
Reverse Homemade formulator extensions
The moisture from the ice storm on Friday settled into the cellar.
Friday, February 01, 2008
Friday - 2/1
530AM - Fuking ice storm
Home
Close Grips w/ Apollon's Axle - 6x10
Extensions w/ Apollon's - 6x20
Quick pace.
Home
Close Grips w/ Apollon's Axle - 6x10
Extensions w/ Apollon's - 6x20
Quick pace.
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