530AM
Reverse Hypers/45 degree hypers
Close Grip Bench w/ Apollon's Axle - 4x12 finish w/ 293
Inverted Rows w/ Apollon's Axle - 3x25
Upright Rows w/ Apollon's Axle - 3x12 finish w/ 183
Worked out at home all week. Was a good change of pace, plus got a little
extra sleep.
Last night hit shot rotations. More later today.
Friday, September 21, 2007
Thursday, September 20, 2007
Thursday - 9/20
530AM - Weather heating up again. Cellar back to being as humid and dank as Britney Spears' car seat.
Reverse Hypers, 45 degree hypers
Grip training
Right - Plate pinch - 80%, fast deadlifts, triples.
Left- PDA Blobette - screwed around with 90% of Sunday's weights.
Reverse Curls w/ EZ Curl - 4x10
Reverse Hypers, 45 degree hypers
Grip training
Right - Plate pinch - 80%, fast deadlifts, triples.
Left- PDA Blobette - screwed around with 90% of Sunday's weights.
Reverse Curls w/ EZ Curl - 4x10
Wednesday, September 19, 2007
Because Grip People Tend to be Cheap Fucks ;)
Get 32 AA Batteries From a 6 Volt Battery
From the great LIFEHACKER WEB SITE
6 Volt Battery Hack! You'll Be Amazed! - video powered by Metacafe
This should be enough to power your grip video cameras for a while, and save a bundle.
From the great LIFEHACKER WEB SITE
6 Volt Battery Hack! You'll Be Amazed! - video powered by Metacafe
This should be enough to power your grip video cameras for a while, and save a bundle.
Wednesday - 9/19
530AM - Home
Reverse Hypers, 45 Degree Hypers
Close Grip Bench w/ Apollon's Axle - 4 sets 20 end w/ 273
Inverted Rows w/ Apollon's - 3x20
Titan's Telegraph
A few token pinches.
Working pulling movements back in with Apollons has lower arms a bit beat. Still
sore from Sunday's workout.
Reverse Hypers, 45 Degree Hypers
Close Grip Bench w/ Apollon's Axle - 4 sets 20 end w/ 273
Inverted Rows w/ Apollon's - 3x20
Titan's Telegraph
A few token pinches.
Working pulling movements back in with Apollons has lower arms a bit beat. Still
sore from Sunday's workout.
Tuesday, September 18, 2007
Tuesday - 9/18
530AM
Reverse Hypers, 45 degree hypers.
Light grip stuff for recovery (Titans, light pinching etc)
OJ SIMPSON must surrender gold ROLEX Watch to Goldman Family
Has OJ Simpson not gone through enough? The poor man had to suffer through
the horrific loss of his wife, prison and the humiliation of the courtroom pundits.
Each time he looks into his children's eyes, he must be reminded of his
beloved Nicole. Now he must give up the timepiece that he relies on in his continued
quest to find his wife's true killers. Where is the justice in this world!
;)
Reverse Hypers, 45 degree hypers.
Light grip stuff for recovery (Titans, light pinching etc)
OJ SIMPSON must surrender gold ROLEX Watch to Goldman Family
Has OJ Simpson not gone through enough? The poor man had to suffer through
the horrific loss of his wife, prison and the humiliation of the courtroom pundits.
Each time he looks into his children's eyes, he must be reminded of his
beloved Nicole. Now he must give up the timepiece that he relies on in his continued
quest to find his wife's true killers. Where is the justice in this world!
;)
Monday, September 17, 2007
Monday - 9/17
530AM
Skipping the Y this week. Lifting partners out of town and I'm frigging lazy.
Garage - Reverse Hypers, 45 degree hypers, coffee and OJ news on the radio. About 15 minutes.
Cellar
Upright Rows w/ Apollon's Axle - 8 sets of 12, worked up to 173. Fast pace. Fairly strict. It's been a long time. To long to goof with looser form and heavier weights.
DB Laterals - 6 sets of 12, 10 second rests
Titan's Telegraph to get blood going.
Skipping the Y this week. Lifting partners out of town and I'm frigging lazy.
Garage - Reverse Hypers, 45 degree hypers, coffee and OJ news on the radio. About 15 minutes.
Cellar
Upright Rows w/ Apollon's Axle - 8 sets of 12, worked up to 173. Fast pace. Fairly strict. It's been a long time. To long to goof with looser form and heavier weights.
DB Laterals - 6 sets of 12, 10 second rests
Titan's Telegraph to get blood going.
Sunday, September 16, 2007
Sunday - 9/16
8AM
Reverse Hypers, 45 degree hypers and coffee. Out there about 20 minutes. Lotta reps.
Close Grip Bench w/ Apollon's Axle - 6x20 finish w/273
Inverted Rows w/ Apollon's Axle (some call these Fat man chins) - 6x20+. Getting groove back
Reverse Curls w/ EZ curl - 4x10
Grip Training - In between above sets
Right - Plate pinch - trend of wiping out memory of August continues.
Left - PDA Blobette Pinch work - Nice air w/50.75lbs.
Titan's Telegraph - pile of reps.
Workout Music - Marduk ROM 5:12
Possibly the best Black Metal Album of the Year:
Reverse Hypers, 45 degree hypers and coffee. Out there about 20 minutes. Lotta reps.
Close Grip Bench w/ Apollon's Axle - 6x20 finish w/273
Inverted Rows w/ Apollon's Axle (some call these Fat man chins) - 6x20+. Getting groove back
Reverse Curls w/ EZ curl - 4x10
Grip Training - In between above sets
Right - Plate pinch - trend of wiping out memory of August continues.
Left - PDA Blobette Pinch work - Nice air w/50.75lbs.
Titan's Telegraph - pile of reps.
Workout Music - Marduk ROM 5:12
Possibly the best Black Metal Album of the Year:
Wednesday, September 12, 2007
The Beach!
Tremendous weather up here. I took along the 2" steel shots. They irritate the fresh gash on my thumb, but it's a good pump.
There is a Play-It-Again-Sports nearby, I'm going to hit it. Hopefully my luck will be as good as some of those cats over Ironhistory.
What the fuck is it with the online gurus pushing middle-eastern homo-erotica off as training information? Isn't there enough real training info available in this country by PROVEN athletes? Most of it FREELY available?
Excuse my while I vomit in the sand.
There is a Play-It-Again-Sports nearby, I'm going to hit it. Hopefully my luck will be as good as some of those cats over Ironhistory.
What the fuck is it with the online gurus pushing middle-eastern homo-erotica off as training information? Isn't there enough real training info available in this country by PROVEN athletes? Most of it FREELY available?
Excuse my while I vomit in the sand.
Operational Pause
We at Norrin Manor, have packed up, and terminated physical activities for the week.
Monday, September 10, 2007
Monday - 9/10
Forgot to set alarm. Up at 6. Too late for the Y.
Humid
Reverse Hypers -> 45 degree hypers - 5 laps
Close Grip Bench w/ Apollon's Axle - 123x30, 233-6x20
Grip training
Light stuff
Humid
Reverse Hypers -> 45 degree hypers - 5 laps
Close Grip Bench w/ Apollon's Axle - 123x30, 233-6x20
Grip training
Light stuff
Sunday, September 09, 2007
Sunday - 9/9
8AM - Tired. The big game yesterday along with sitting in the sun all day wiped me out.
45 Degree Hypers, Reverse Hypers. 20 minutes
Grip Training
Right - Plate Pinch
Left - PDA Blobette Pinch
Titans Telegraph
Triceps Bar Hammer Curls
Reverse Curl w/ Ex Curl
Pinch was slow to start, but ran a second ladder and things came around.
Right Thumb issued a tear warning, but not before hitting some good reps.
Will do some shot rotations later.
45 Degree Hypers, Reverse Hypers. 20 minutes
Grip Training
Right - Plate Pinch
Left - PDA Blobette Pinch
Titans Telegraph
Triceps Bar Hammer Curls
Reverse Curl w/ Ex Curl
Pinch was slow to start, but ran a second ladder and things came around.
Right Thumb issued a tear warning, but not before hitting some good reps.
Will do some shot rotations later.
Saturday, September 08, 2007
Saturday - 9/8
YMCA
Chins/pullups/whatever using old Nautilus Multi machine - 3x35
Smith Machine - > Hammer Laterals - 4 laps
Seated Hammer Press - 4 sets, fairly heavy
Some Keslo shrug variations with rope and pulley
Medium Arms
Abs
Had to move quick, leaving for the Penn State game shortly.
Chins/pullups/whatever using old Nautilus Multi machine - 3x35
Smith Machine - > Hammer Laterals - 4 laps
Seated Hammer Press - 4 sets, fairly heavy
Some Keslo shrug variations with rope and pulley
Medium Arms
Abs
Had to move quick, leaving for the Penn State game shortly.
Friday, September 07, 2007
Friday - 9/7
530AM - Still summer!
YMCA
Close Grips - 5 sets 12+ reps. finish w/ 315
Hammer Flat, Decline, Incline - 3 passes
Kelso Overhead Crossover Cable Shrug
Abs
Had to move quick. Early meeting.
YMCA
Close Grips - 5 sets 12+ reps. finish w/ 315
Hammer Flat, Decline, Incline - 3 passes
Kelso Overhead Crossover Cable Shrug
Abs
Had to move quick. Early meeting.
Thursday, September 06, 2007
Thursday - 9/6
530AM
45 degree hypers, reverse hypers, coffee and a smattering of Cannibal Corpse.
Grip Training
Right - Plate Pinching
Left - PDA Blobette Pinching
Titans Telegraph
Not bad again. It is as if August never happened.
If you want to read some of the BEST, FREE training info on the web, visit
ELITEFTS. Nearly all the contributors are at the top of the strength heap, with credentials earned on the platform.
Their extensive, growing list of videos are HERE. The JumpStretch band videos are worth the visit. Especially if you have lower back issues.
While "the gurus" are debating over using parchment or coloring book paper for their "newsletters", you might as well learn something from those that have spent time at the top.
45 degree hypers, reverse hypers, coffee and a smattering of Cannibal Corpse.
Grip Training
Right - Plate Pinching
Left - PDA Blobette Pinching
Titans Telegraph
Not bad again. It is as if August never happened.
If you want to read some of the BEST, FREE training info on the web, visit
ELITEFTS. Nearly all the contributors are at the top of the strength heap, with credentials earned on the platform.
Their extensive, growing list of videos are HERE. The JumpStretch band videos are worth the visit. Especially if you have lower back issues.
While "the gurus" are debating over using parchment or coloring book paper for their "newsletters", you might as well learn something from those that have spent time at the top.
Wednesday, September 05, 2007
Wednesday - 9/5
530AM
YMCA
Chins (Neutral grip, Nautilus multi-machine) - 3x30
Hammer Lat Pulls - > Hammer High Rows - 3 passes
Rope Pulls - 3x20
Smith Presses -> Hammer Laterals - 3 passes
Hammer Seated Press - 3 or 4 sets. Moderate weight.
Light Arms
Standing abs
YMCA
Chins (Neutral grip, Nautilus multi-machine) - 3x30
Hammer Lat Pulls - > Hammer High Rows - 3 passes
Rope Pulls - 3x20
Smith Presses -> Hammer Laterals - 3 passes
Hammer Seated Press - 3 or 4 sets. Moderate weight.
Light Arms
Standing abs
Tuesday, September 04, 2007
Tuesday - 9/4
530AM - Reverse Hypers, 45 degree hypers. It is almost time to start working the trap bar back in. For awhile last month I was browsing canes.
Grip Training
Right Hand - Plate Pinch - More progress the past 4 days, than last month.
Left - PDA Blobette pinch work. See above.
Titan's Telegraph - 1 high rep pump set
Hammer Curls w/ Triceps bar - x20 x20
Do the world a favor, and save a tree's life. Just say NO to fictional strength training newsletters. ;)
Grip Training
Right Hand - Plate Pinch - More progress the past 4 days, than last month.
Left - PDA Blobette pinch work. See above.
Titan's Telegraph - 1 high rep pump set
Hammer Curls w/ Triceps bar - x20 x20
Do the world a favor, and save a tree's life. Just say NO to fictional strength training newsletters. ;)
Monday, September 03, 2007
Monday - 9/3
9AM
Reverse Hypers, 45 degree hypers - 20 fast minutes in garage.
YMCA - Closed - Labor Day
Close Grip Bench w/ Apollon's Axle - 123x30, 223-6x20
Grip Training
Right - Plate Pinching
Left - PDA Blobette work
Hammer Curls w/ triceps bar - 2x20
Titan's Telegraph - hi-rep cool down
The past few days have been the best pinching workouts in a long time.
Reverse Hypers, 45 degree hypers - 20 fast minutes in garage.
YMCA - Closed - Labor Day
Close Grip Bench w/ Apollon's Axle - 123x30, 223-6x20
Grip Training
Right - Plate Pinching
Left - PDA Blobette work
Hammer Curls w/ triceps bar - 2x20
Titan's Telegraph - hi-rep cool down
The past few days have been the best pinching workouts in a long time.
Sunday, September 02, 2007
Sunday - 9/2
Up late (2AM) being a nerd and sipping Knob Creek.
9AM - Reverse Hypers and 45 Degree hypers. Spent about 20+ minutes in the garage.
Grip Training
Right - Plate Pinching
Left- PDA Blobette work.
Reverse Curls w/ EZ curl - 2x12+
Titan's Telegraph
Best workout in a long while.
9AM - Reverse Hypers and 45 Degree hypers. Spent about 20+ minutes in the garage.
Grip Training
Right - Plate Pinching
Left- PDA Blobette work.
Reverse Curls w/ EZ curl - 2x12+
Titan's Telegraph
Best workout in a long while.
Saturday, September 01, 2007
Saturday - 9/1
Obsessed with email throttling, got about 3 hours sleep. I may re-name my dog "Postfix". Over 90% of inbound email on our perimeter is garbage.
8AM - YMCA
Chins on Nautilus Multi-Machine (Neutral grip) - 3x25
Hammer High Rows supersetted with rope pulls - 4 laps - heavy as heavy is.
Smith Press - 3x20
Hammer Seated Press - fairly heavy here - 3x8
Light Arms
Grip training
Have embraced the "fukits" infection fully.
Nothing formal. Plate pinch variation right hand, PDA Blobette work w/ left hand. Refresshing not to care. ;)
8AM - YMCA
Chins on Nautilus Multi-Machine (Neutral grip) - 3x25
Hammer High Rows supersetted with rope pulls - 4 laps - heavy as heavy is.
Smith Press - 3x20
Hammer Seated Press - fairly heavy here - 3x8
Light Arms
Grip training
Have embraced the "fukits" infection fully.
Nothing formal. Plate pinch variation right hand, PDA Blobette work w/ left hand. Refresshing not to care. ;)
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