That Grip Guys Training Log

[ThatGripGuy]

Tuesday
Seated Press
to 120kg/264lbs x 8

Rear Delt Machine
to 98kg/216lbs x 12

Dumbbell Wrist Curls - Flexor
to 50kg/110lbs x 12

 

[ThatGripGuy]

Thursday
Pump arm day. Normal heavy service will be resumed in a week or two. Two Bi and two Tri exercises all super setted
Tricep Pressdowns - Cambered Bar
5p x 20, 9p x 20 and 11p x 18

s/s

One Arm Cable Curls
4p x 20 and 7p x 20

Then

One Arm Cable Tricep Ext
5p x 20 and 7p x 18

s/s

Hammer DB Curls
10kg @ x 20, 15kg @ x 18

Nasty pump

 

[ThatGripGuy]

Friday
Nice n nasty session
Close Grip Bench Press
I planned 6, 7 and 8 x 140kg- but changed on the hoof too... 142.5kg x 5, 145kg x 5 and 147.5kg x 5. Then 150kg x 1 and a fast 160kg/352lbs x 1

Chest Supported Rows
60kg x 20, 120kg x 20 and 140kg x 15 + 5 r/p reps

Low Cable Rows
1/2 stack x 20, 3/4 stack x 20 and stack x 15

 

[ThatGripGuy]

Monday
International leg day. I don't make the rules Faffed about before settling on '8's' as today's number ha ha
Hatfield Squats
110kg x 10, 200kg x 8, 300kg x 8 and 365kg/800+lbs x 8

Lying Leg Curls
10p x 8, 18p x 8 fast r/p style reps

s/s

Leg Extensions
1/2 stack x 8, stack x 8, 3/4 stack x 1 leg x 8 @

 

[ThatGripGuy]

Tuesday
Let's see if I can get back to my 4 days a week program
Seated Press
to 125kg/275lbs x 4

Rear Delt Mch Work
to 107kg/236lbs x 12

Reverse Dumbbell Wrist Curls
to 325kg/77lbs x 11

 

[ThatGripGuy]

Saturday
Arm's o'clock
Hammer DB Curls
10kg @ x 20, 30kg x 8, 60kg x 8 and 80kg x 8

Tricep pressdown
Started on MA Cable then Lat machine when it was available
1/2 stackx 20, stack x 8 easy / 12p x 8 and 16p x 8

Hammer position rope Cable Curls
to 11p x 20

One Arm MA Cable Pressdowns
to 8p x 16L and 20R

Arms pumped

 

[ThatGripGuy]

Sunday
Took wayyyy too much time chewing da fat but eventually got it done. Even had two maturer women commenting on being 'that guy' (as in who did all the weights + 2 people on the leg press previously lol)
Hatfield Squat
Need to wear the lifting shoes all the way through as I tipped forward on the max weight 2x.
110kg x 8, 230kg x 8, 300kg x 8 and 375kg/825lbs x 8 (5... pause then 3)

Leg Press
260kg x 8, 460kg x 8 and 660kg/1455lbs x 8

 

[ThatGripGuy]

Monday
Busy day. So in, congrats, train, out
Seated Press
w/up, 60kg x 8, 80kg x 8, 100kg/220lbs x 122 (set myself a target of 100kg x 20)

Rear Delt Mch Work
left side delt looked wide posing
1/3rd stack x 12, 2/3rd stack x 12 and 116kg/255lbs'ish (almost all the stack) x 12

Dumbbell Wrist Curls - Flexors
15kg x 12, 25kg x 123, 35kg x 12 and then 55kg/121lbs x 11L and 12 R

 

[ThatGripGuy]

Tuesday
4 days in a row cos I'm busy later in the week and weekend
Close Grip Bench Press
to 147.5kg x 5, 150kg x 5 and 152.5kg x 5 then 170kg/374lbs x 1

Pec Dec
1/2 stack x 20 then stack x 20

Chest Supported BB Rows
to 182.5kg x 6 (ought to have been 7)

Lat Pulldowns
Close grip mag Handle
1/2 stack x 8 then stack+20kg x 8

 

[ThatGripGuy]

Thursday
Kirk D... supposed top be training legs today. Nothing. On wards
Hatfield Squat
bar x 12, 110kg x 8, 230kg x 8 (jumping from 200 to 230 felt hard-ish), 300kg x 8, 380kg/836lbs x 6 (nearly missed re-racking it)

Lying Leg Curls
10p x 8, 19p x 4 r/p

Leg Extensions
1/2 stack x 8, stack x 8 then 160lbs x 4 per leg

 

[ThatGripGuy]

Monday
Seated Press
bar x 12, 60kg x 8, 80kg x 8, 100kg/220 x 14 (tgt is 20)

Rear Delt Machine Work
to stack x 8 reps

Reverse Dumbbell Wrist Curls
to 35kg/77lbs x 12

 

[ThatGripGuy]

Tuesday
On the clock today so v little faffing about
Close Grip Bench Press
to 150kg x 5, 152.5kg x 5 x 155kg/341lbs x 5, 175kg/385lbs x 1

Pec Dec
1/2 stack x 20, stack/125kg/275lb x 20

Lat Pulldowns - Close Grip Mag Handle
12p x 20, 21p/stack/120kg/264lbs x 15

Iso Lateral Low Lever Row
60kg x 8, 100kg x 8 and 120kg/264lbs x 8 - load is per side x 1 side at a time

 

[ThatGripGuy]

Wednesday
Hatfield Squats
Questioning the hardship, the when it gets real heavy, thinking 'it's just 1 set'
to 380kg/836lbs x 7

Leg Press
to 670kg/1474lbs x 8

 

[ThatGripGuy]

Friday
Arms and gripper day. Another challenge for myself is working my right and possibly my left hand back to a set close of a '3'. Day 1. Not done grippers in... years?
Dumbbell Curls
Both then 1 armed
10.kg x 12, 15kg x 12, 20kg x 12, 22.5kg x 12.

Rope Hammer Curls
9p x 20 pumping reps

s/s

One Arm Tricep Pressdowns
4p x 12, 6p x 12, 8p x 12 and sleeves on L12p x 10 and R13p x 10

LPD Tricep Pressdowns
9p/54kg/108lbs 20

Vulcan Gripper
Can I / should I? Given open handed stuff makes my knuckles ache (esp RH). Plus it's been AGES. Anyway
Setting (front and back) 1/1 x 8, 2/2 x 8, 3/2 x 8, 3/3 x 3, 4/4 x 1, 4/5 x 1, 5/5 x 1 All each. Borrowed some liquid chalk (all previous efforts no chalk) and did 5/5 x 3 reps RH only.
What MIGHT be crazy is 5/5 on my old spring MIGHT be the same as a CoC3 gripper. I shall take one and some chalk next time I train it (3 days time)

 

[ThatGripGuy]

Saturday
Loads to do so...diff crowd on Saturdays. Too many on phones between sets
Mid Iso-lever Row
Weight per arm. One arm at a time.
40kg x 8, 80kg x 8 and 120kg/264lbs x 8

Close Grip Bench Press
No spot so held back a tad
to 152.5kg x 5, 155kg x 3 and 155kg/341lbs x 3

Lat Pulldowns
12p x 15, stack (21p/126kg/277lbs) x 15

Pec Dec
1/2 stack x 20, stack x 20

 

[ThatGripGuy]

Sunday
Ready to rock
Hatfield Squat
110kg x 8, 200kg x 8, 300kg x 8 and 380kg x 8

Lying Leg Curls
10p x 8, stack x 4 r/p

Leg Extensions
1/2 (100lbs) stack x 8, stack (200lbs) x 8 and 160lbs x 5 per leg

 

[ThatGripGuy]

Monday
Look away if you're struggling to close a '3' ha ha
Seated Press
to 100kg/220lbs x 15 (nearly there)

Rear Delt Machine
to stack/125kg/275lbs x 9

Vulcan and Ironmind CoC 3 gripper work
Remembered to bring chalk
BH: 1/1 x 5, 2/2 x 5, 3/3 x 5, 4/4 x 2 x 1
LH: 5/5 x N, 5/4 x 2 x VVN (almost)
RH: Ironmind CoC 3 x VVN, 1 (boom!!), 1 and then again 1

 

[ThatGripGuy]

Tuesday
Hustling so trained bench again (arms tomorrow or Thursday). Had a female gym member, Bethan, ask about doing a podcast with me and also big Will Hughes jumped in on bench. Had a chat about how soon into a set he hits the wall. He has tried, in the past, multiple times to do 10 reps with 180kg/396lbs and failed. So I said 'go faster in the set' and got 3 x 11!! Fist bumps all round ha ha

Close Grip Bench Press
to 152.5kg x 4, 155kg x 4 and 157.5kg x 4

Low Cable Row
to stack x 12

Pec Dec
to stack x 20

Lat Pulldowns
Remembered gym pin
to stack +5kg x 8

 

[ThatGripGuy]

Wednesday
Arms + gripper work
Dumbbell Hammer Curls
10kg x 20, then 30, 60 and 90kg/198lbs x 8 reps

Rope Hammer Grip Curls on MA Mch
about 10p x 20 reps

Tricep Pressdowns
6p x 20, 10p x 8 and 15p x 8

Rope Tricep Pressdowns on MA Mch
about 12p x 20 rep

Vulcan and CoC Gripper
to
LH: 5/5 x N, N
RH: 3 x 1 closes with a 3.

 

[ThatGripGuy]

Thursday
Hatfield Squat
to 390kg/858lbs x 4 - might have been better to go to 385kg but whatever

Leg Press
to 670kg (was meant to be 680kg) x 4. Still no wraps and H3