That Grip Guys Training Log

[ThatGripGuy]

Saturday
Seated Press
to 100kg/220lbs x 16+ a half rep. HAF

Rear Delt Machine Work
to stack x 9

Dumbbell Wrist Curls
Meant to be gripper work but I'd not added it to my kit bag. I also realized I was using my extensor wight
to
LH: to 37.5kg x 12
RH: to 60kg/132lbs x 8 (no chance with my left)

 

[ThatGripGuy]

Sunday
Chest n back
Close Grip Barbell Bench Press
to 150kg x 3, 155kg x 3 and 160kg/352lbs x 3

Pec Dec
1/2 stack x 25, stack x 25

Iso Lever Low Row
60kg x 8, 1`00kg x 8 and 140kg/308lbs x 6

Lat Pulldowns
1/2 stack x 8, stack x 8 and stack+ 55kg (eqv to 153kg/336.6lbs in hands) x 6

Tuesday
Not enough time in the day currently. Opportunities to do stuff keeps happening and are being dealt with but it's making me time poor. Example: might do a podcast for the Local Wetlands based of off a conversation in Aldi's lol
Hatfield Squat
Tweaked weights
140kg x 8, 210kg x 8, 300kg x 8 and 390kg x 5

Lying Leg Curls
Ran out of time and or would have injured myself due to getting cold for 2nd hvy set
12p x 8

Leg Extensions
1/2 stack x 8, stack x 8 and stack x 5 x 1 leg at a time

Wednesday
Arm's o'clock - lighter day / pump
Dumbbell Curls
to 27.5kg x 12

Seated Tricep - using the bi/tri machine
to stack x 20

One Arm Tricep on bi/tri machine
to 35kg x 8

One Arm P/downs (reverse grip) on MA machine
to 21kg x 8

Vulcan Gripper
to
LH 4/5 x VVN, 1, VVN
RH 5/6 (harder than a 3) x 1, 1, 1,

 

[ThatGripGuy]

Friday
Time limited by work so we get cracking
Close Grip Bench Press
to 150kg x 5, 155kg x 5 and then I'd planned on 160kg x 5 but opted for a 180kg/396lbs x 1

Pec Dec
1/2 stack x 8, stack x 8 and stack+20kg x 8

One Arm Dumbbell Rows
30kg x 8, 60kg x 8 and 90kg/198lbs x 8

Lat Pulldowns - Mag Grip Close Handle
1/2 stack x 8, stack (21p) x 8 and stack+55kg x 8

 

[ThatGripGuy]

Friday
Showed a gym member some forearm work
Seated Press
60kg x 8, 90kg x 6, 120kg x 4 (hvy)

Rear Delt Mch Work
1/3 stack x 8, 2/3 stack x 8, stack+1.25kg x 6

Reverse Dumbbell Wrist Curls
7.5kg x 20, 17.5kg x 12, 27.5kg x 12, 37.5kg x 8

 

[ThatGripGuy]

Saturday
I had an enlightening conversation with the desk staff, Karen, re NHS protocol on treating menopausal women which may well benefit the podcasts I do
Hatfield Squat
Co*ked this up a bit.
110kg x 8, 200kg x 8, 300kg x 6 and then co*ed the position of the bench I squat to on the top weight. Re-racked. Got my head back in the game and did 390kg/858lbs x 6

Leg Press
280kg x 8, 480kg x 8 and 680kg/1496lbs x 8. Still no wraps

 

[ThatGripGuy]

Monday
Busy AF
Close Grip Bench Press
to 152.5kg x 3, 157.5kg x 3 and 162.5kg/357.5lbs x 3

Mid Iso Row - per side
42.5kg x 8, 82.5kg x 8, x 122.6kg/269.5lbs x 4

Pec Dec
1/2 stack x 8, stack x 8, stack+25kg/eqv to 330lbs (feels less) x 8

Lat Pulldowns
1/2 stack x 8, stack x 8, stack+60kg (eqv to 156kg/343.2lbs x 6

 

[ThatGripGuy]

Wednesday
LFG!!
Hammer Dumbbell Curls
to 90kg/198lbs x 9

Tricep Pressdowns
to 16p/96kg/211lbs x 8

Rope Hammer Curls (MA Mach)
1 set 21.25kg x 27

Rope Pressdowns (MA Mach)
1 set 26.25kg x 30

Dumbbell Wrist Curls
to
LH: 47.5kg/104.5lbs x 8
RH: 60kg/132lbs x 6

 

[ThatGripGuy]

Thursday
Seated Press
to 120kg/264lbs x 5

Rear Delt Mch Work
to stack+2.5kg/127.5kg x 8

Vulcan Gripper Work
to
LH: 4/4 x 1, 1, VN, 1, 1, 1, 1 4/5 x 1,
RH: 4/4 x 5, 5/6x N, 1, 1, 1, 6/6 x F (6/5 next time)

 

[ThatGripGuy]

Saturday
Hatfield Squat
110kg x 8, 200kg x 8, 300kg x 8, 400kg/880lbs x 4

Seated Leg Curls
10p x 12,. 15p x 12 and stack (20p) x 12

s/s

Leg Extensions
1/2 stack x 8, stack x 8, 16p/160lbs x 7 @ leg

Sunday
Close Grip Bench Press
to 152.5kg x 4, 155kg x 4, 157.5kg/346.5lbs x 4

Iso Lever Low Row
Wt per lifting arm - 1 arm at a time
40kg x 8, 80kg x 8, 140kg x 7

Pec Dec
1/2 stack x 8, stack x 8, stack+40kg x 8

Lat Pulldowns
1/2 stack x 8, stack x 8, stack+65kg (159kg/350lbs in hands) x 6

 

[ThatGripGuy]

Monday
Seated Press
to 120kg/264lbs x 6

Rear Delt Mch Work
to stack+3.75kg x 6

Reverse Dumbbell Wrist Curls
Wanted Vulkcan work here but forgot chalk so swapped this in)
to 40kg/88lbs x 6 @

Bwt: 311lbs

 

[ThatGripGuy]

Saturday
Close Grip Bench Press
to 155kg x 3, 157.5kg x 3 and 160kg/352lbs x 3

Pec Dec
2/3 stack x 8, stack+50kg x 12 (just cos)

Lat Pulldowns
12p x 8, 21p/stack x 8, stack+70kg (eqv to 162kg/356lbs in the hand) x 8

Low Cable Row
1/2 stack x 12, stack x 12

 

[ThatGripGuy]

Monday
Seated Press
to 122.5kg/270lbs x 5

Rear Delt Machine Work
to stack+5kg (125kg/275lbs - feels loads less) x 8

Dumbbell Wrist Curls
to
LH: 47.5kg/104.5lbs x 12
RH: 60kg/132lbs x 7

 

[ThatGripGuy]

Tuesday
Waiting on a delivery so trained from home
Hammer DB Curls
18.5lbs x 20, 36lbs x 20, 76lbs x 20, 108lbs x 20 (had to roll my elbow sleeves (heavier sets of triceps only) down as the pumped made wearing them up painful lol)

s/s

Tricep Pressdowns
On my single ratio pulldown mch. Used a V-type handle
3p x 20, 6p x 20, 9p x 20, 11p x 12

Vulcan Gripper / Gripper Work
BH: 1/1 x 8@, 2/2 x 8@, 3/3 x 5@
LH: 4/4 x 3 x 1, 5/4 x 4 x1
RH: 4/4 x 1, 5/5 x 1, 6/5 x N, N then switched to a Beefbuilder Elite x VN, VVN (almost), VN and VVN