|
Post by Mat Helmer on Mar 19, 2007 23:23:39 GMT -5
MON 19 MAR 07 Gripping day today.COC #35 sets of 3 reps @ MMS to fully closed. **2006. Rest was 2 minutes between sets.**COC #45 sets of 1 reps @ MMS to 1/4 inch from fully closed. **2005. Crushed to 1/4 inch and held there. Forced fully closed and then BFN (Bounce Forced Negative) from fully closed, out to 1/8 and 1/16 inch for a three count. Rest was 2 minutes between sets.**Beef Builder Grip Machine (Single Handed)5 sets of 1 hold @ 250 pounds for 5 seconds. **250 was closed for a second and then opened out to 3/4 inch and held for 4. Plate weight only shown. Rest was 2 minutes between sets.**15.3 Pound Sledge (Raise To Front)5 sets of 5 reps @ End of Handle. **Right side hurt from the tennis elbow. Felt a bit better by set 3. Taped a 3.3 pound plate to the end of the 12 pound sledge. Rest was 2.5 minutes between sets.**
|
|
|
Post by Mat Helmer on Mar 23, 2007 17:12:30 GMT -5
FRI 23 MAR 07 Back/Gripping day today. Front Lat Pulldowns (Narrow Parallel Grip)5 sets of 5 reps @ 320 pounds. **Rest was 2.5 minutes between sets.**One Arm Dumbell Rows5 sets of 5 reps @ 205 pounds. **Rest was 2.5 minutes between sets.**Beef Builder Grip Machine (Single Handed)6 sets of 1 hold @ 250 pounds for 5 seconds. **250 was closed for a second and then opened out to ¾ inch and held for 4. Plate weight only shown. Rest was 2 minutes between sets.**I planned on Dumbell Hammer Curls but after that and a Sunday AW practice looming, I called it quits for today. Tomorrow - chest.
|
|
|
Post by Curtis "Smash" Klashinsky on Mar 23, 2007 17:22:46 GMT -5
Looking forward to hearing how your Practice goes Mathew. Take pics ;D
You should have some weird aches after that if you've never practiced before. Probably not as bad as some people due to the exercises you already do with kind of weight you use to do them.
|
|
|
Post by Mat Helmer on Mar 23, 2007 17:30:59 GMT -5
Looking forward to hearing how your Practice goes Mathew. Take pics ;D You should have some weird aches after that if you've never practiced before. Probably not as bad as some people due to the exercises you already do with kind of weight you use to do them. Hopefully Gord has a camera, as mine is toast. From years ago, I remember the insides of my elbows, rear delts, as well as the outside of my arms (where the delt meets the humerus) felt like a dull toothache for a week at a time.
|
|
|
Post by Curtis "Smash" Klashinsky on Mar 23, 2007 17:37:45 GMT -5
From years ago, I remember the insides of my elbows, rear delts, as well as the outside of my arms (where the delt meets the humerus) felt like a dull toothache for a week at a time. Yup, sounds about right.....Good times
|
|
|
Post by Mat Helmer on Mar 24, 2007 21:49:59 GMT -5
SAT 24 MAR 07
Chest day today.
HAMMER STRENGTH Decline Bench Press 5 sets of 5 reps @ 416 pounds (8*45+2*25). **Rest was 2.5 minutes between sets.**
HAMMER STRENGTH Incline Bench Press (Close Grip) 5 sets of 3 reps @ 307 pounds (6*45+2*15). **Rest was 2.5 minutes between sets.**
Standing Cable Cross-Overs 5 sets of 5 reps @ 150 pounds each hand. **2.5 minute rest in between each set.**
;D
|
|
|
Post by Mat Helmer on Mar 27, 2007 23:11:52 GMT -5
TUE 27 MAR 07 Triceps day today.Triceps Pushdowns (Narrow Grip Lat-Machine)1 sets of 3 reps @ 80 pounds. 1 sets of 3 reps @ 90 pounds. 1 sets of 3 reps @ 100 pounds. 1 sets of 3 reps @ 110 pounds. 1 sets of 3 reps @ 120 pounds. 1 sets of 3 reps @ 130 pounds. 1 sets of 3 reps @ 140 pounds. 1 sets of 3 reps @ 150 pounds. 3 sets of 3 reps @ 160 pounds. **Elbows and wrists were sore, so I started out low. 1.5 minute rest between sets.**One Arm Cable AW (Hook)1 sets of 5 reps @ 30 pounds. 1 sets of 5 reps @ 40 pounds. 3 sets of 5 reps @ 50 pounds. **Worked L and R. Grabbed strap overhand, curled it into a hook grip and then pinned. Started to hurt the insides of elbows, so I called it quits at 50 pounds. 1.5 minute rest between sets.**
|
|
|
Post by Mat Helmer on Mar 29, 2007 23:13:13 GMT -5
THU 29 MAR 07 Gripping day today.COC #35 sets of 3 reps @ MMS to fully closed. **2006. Rest was 2 minutes between sets.**COC #45 sets of 1 reps @ MMS to 1/4 inch from fully closed. **2005. Crushed to 1/4 inch and held there. Forced fully closed and then BFN (Bounce Forced Negative) from fully closed, out to 1/8 and 1/16 inch for a three count. Rest was 2 minutes between sets.**Ivanko Super Gripper5 sets of holds @ 11/12/5 (401 pounds) set to 1/8 inch, forced negative out to 1/4 inch and bounce-closed to 1/8 inch for 5 seconds (5 mini-closes x 5 sets). **This was performed with pivot down. Rest was 2 minutes between sets.**Constant pain in right wrist during this workout (Pisiform and Lunate area). Made gripping RH hurt and setting into LH very difficult.
|
|
|
Post by Curtis "Smash" Klashinsky on Mar 29, 2007 23:54:13 GMT -5
Make sure you get lots of ice on there Mathew.
|
|
|
Post by Mat Helmer on Mar 31, 2007 21:31:28 GMT -5
SAT 31 MAR 07 Back/Gripping day today.Front Lat Pulldowns (Narrow Parallel Grip)10 sets of 3 reps @ 320 pounds. **The way my right wrist feels, this was the only position that didn’t cause discomfort. Kept the reps low, just in case. Rest was 2 minutes between sets.**Ivanko Super Gripper5 sets of holds @ 11/12/5 (401 pounds) **Set to 1/8 inch, forced negative out to 1/4 inch and bounce-closed to 1/8 inch for 5 seconds (5 mini-closes x 5 sets). This was performed with pivot down. Rest was 2 minutes between sets.**
|
|