Hows your hip doing?
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Hows your hip doing?
Hip is slowly improving brother, thanks for checking in!!
The other night's
Push press behind neck-
Up to 250 x 4
Squats olympic back squats-
Up to 315 x 6......hip was ok by not great really
Chest flys x 10 sets
Ab work etc to finish
Tonights grip and biceps
Captains of the crushing power-
#T x 1
#1 x 1
#1.5 x 1
#2 x 1
#2.5 x 1
#3 x 1.......1mm off 2 reps
#2 x 41 rep PR :)
Kettlebell curls x 200+ reps (these have made my arms grow)
BW 220.
Hope your all killing it!!
solid stuff as usual Nick... great OH Press PR mate!
Steadily putting in work bro, nice job.
Thanks guys!!!
Push press behind neck-
45 x 25
135 x 3
185 x 2
205 x 2
225 x 1
250 x 4 + 4 which did not lock out
135 x 10 no leg drive
Seated shoulder press machine-
8 sets of 10 with 45 sec between sets...........man this was sore ha ha :)
Face pulls-
3 x 15
Abs
Had to leave early to get home
BW 220
Grippers x a ton.
Kettlebell curls 250+ reps.
Push press behind neck-
45 x 15
135 x 3
185 x 3
225 x 1
250 x 3
185 x 10
Lat pulldowns-
110 x 15
150 x 8
180 x 8
220 x 15
140 x 12 x 3 1 min between sets
Tricep pushdowns-
4 sets of 15
More of a maintenance day today, felt pretty good.
Liking the efforts, man.
Fine sessions as usual dude.
Thanks Tom and Coke!!!
Captains of crush-
#T x 1
#1 x 1
#1.5 x 1
#2 x 1
#2.5 x 1
#3 x 1mm off close.....gripper slipped about 3mm
Vulcan V2 gripper-
Level 3 x 5
Level 4 x 5
Level 5 x 5
Level 6 x 5
Level 7 x 5
Level 8 x 5
Captains of crush-
#T x 2
#1 x 2
#1.5 x 2
#2 x 2
#2.5 x 2
Kettlebell curls mixed with wrist curls-
250+ reps
Forearms very very close to 15".........next goal will be 16" (flexed)
Forearms bigger than most people's biceps. Epic.
You're like one of these:
http://www.heyuguys.co.uk/images/201...wer-Loader.jpg
Thanks guys, I think 16" is going to be a ton of work but im sure it can be done.
Cheers!!
Last few......
Lat pulldowns-
120 x 8
160 x 8
190 x 8
220 x 8
250 x 8
140 x 12 x 3 30 sec rest between sets
Face pulls-
7 sets of 12-15
Biceps work-
10 sets of 10-15
Forearms-
10 sets of 12-15
Abs-
3 sets of 10
-------------------------------------
Squats full olympic style-
45 x 10
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
Leg extensions-
10 sets of 10
Abs-
6 sets of 10
-------------------------------------
Push press behind neck-
45 x 20
135 x 2
185 x 2
225 x 1
245 x 1
270 x 1
225 x 8
135 x 10
Seated shoulder press machine-
5 sets of 8 with 45 sec between sets
Pushdowns-
4 sets of 10
Leg extensions-
3 sets of 12
Last nights grip work
Captains of crush-
#T x 2
#1 x 2
#1.5 x 2
#2 x 2
#2.5 x 1
#3 x 3 after layoff PR!
Vulcan V2 gripper-
Level 1 x 6
Level 2 x 6
Level 3 x 6
Level 4 x 6
Level 5 x 6
Level 6 x 6
Captains of crush-
#T x 2
#1 x 2
#1.5 x 2
#2 x 2
#2.5 x 6
#3 x 1mm off
Biceps/forearms-
400 reps +
Good week this week, grip, shoulders and upperback feeling on the right track for sure.
3=214
Nice, man. I assume that's measured at the widest part?Quote:
Forearms very very close to 15"
Yep widest part bro or close to it.
Captains of crush-
#T x 2
#1 x 2
#1.5 x 2
#2 x 2
#2.5 x 2
#3 x 1mm off.......just not quite there today
Speed reps Captains of crush-
#T x 5
#1 x 5
#1.5 x 5
#2 x 5
Hold closed for time-
#2.5 x 16 seconds
Biceps and forearmss
Lots of work........2 PR's
Feeling great.
Push press behind the neck-
45 x 15
135 x 2
185 x 2
225 x 2
245 x 2
225 x 9
135 x 12 super slow, no leg drive
Squats raw med stance-
135 x 3
225 x 3
275 x 3
315 x 3
365 x 3
Add belt
405 x 3
455 x 3
Pushdowns-
150 total reps.......pump
Leg extensions-
150 total reps.......pump
That's it for today, more or less pain free other than some elbow crunching.
BW 220.
Not neglecting your usual lifts, I see. Very nice.
Stupid question - do you feel like your hands have grown through the grip work?
solid stuff as usual Nick. great overhead work and nice squatting too mate!
Hey guys, sorry for the lack of posts work and life very busy.
I have been training hard just not posting up.
BTW my forearms are not 15"......made a mistake somehow and they are 14".
Been smashing the grip..........now closed the #3 222 times (not at once of course ha ha).
Last night hit 4 reps on the #3 all were solid.
One thing I have learnt recently is doing single arm rows/cable rows with either pinky & ring only or index & forefinger only..........this has been giving deep forearm DOMS and made all grip work easier.
I really recommend it.
I had a holiday in Indonesia and it was AMAZING! Walked 45km over the 10 days, not long ago I could not walk more than 1-2km due to severe hip pain/cramps.
Hip is far far better boys!!
Tonights work-
Strict press behind neck-
45 x 15
95 x 10
135 x 10
145 x 10
165 x 7
Front raises-
5 sets of 8
Close stance squats-
135 x 8
225 x 8
315 x 8
365 x 8
405 x 8
Calve raises-
1 x 40
Back raises-
1 x 40
Hope all is well with you all!!!!!!!!!!!
Glad to see you're back!
Those close stance squats are no joke Nick! Great work bro!