Pretty sure as parents we’re all just ‘winging’ it most of the time!
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2-15 Deload Legs
Side Lunge x 12
Band Leg Curl x 25
Ab Roll Out x 12
4 rounds, 30 seconds rest
Ass Blaster x 12
Kneeling Band Abs x 12
4 pairs, 1 minute rest
Deloaded! I should gt some grippers in before I forget.
That’s the end of Meso Cycle 2. Next block tempos are “Out” and Sets to Failure are “In.” Reps drop on the main stuff and the goal is Power vs getting to 8-10 for mass.
Grippers
Fast Close, 3 count open x 6 reps x 4 sets
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How is the grip work going, are you noticing any different in grip strength ?
For sure!
Over the past few years I’ve tried to get back into the grippers a few times and it didn’t work.
Just a couple months ago I tried reppin’ out, aiming for more closes per set with the same gripper week every week. After a month I got weaker, with sore fingers.
Before that I tried closing the gripper, then over squeezing it and grinding the shit out of the handles. A month of that made me worse at grippers with inflamed knuckles.
Before that I can’t even remember what I tried, but it sucked too.
After 1 workout with the tempo shit I could tell it was better. Fingers are feeling strong instead of hurting and I’m getting good forearm pumps.
Working outside and picking shit up lately i find myself not thinking about stuff slipping out of my hands.
1 Like
How are you structuring this ?
Beginning couple workouts were non-maximal, not to failure. First doing a regular, fast close and a slow 3 count open. Then a slow close with slow open, 3-3 tempo. I was also doing reverse grip DB curls and hammer curls, so it worked out like a nice preparatory break in period. I think this really helped my fingers get ready.
Then the “routine” started
Light Day
3-4 work sets of 6 reps with same gripper, 0-3 tempo. Fast close, slow open.
Heavy Day
3-4 works sets of 6 reps, working up from easy to hard gripper, 0-3 tempo. Fast close, slow open.
Light Day 2
3-4 sets of 6 with the same light gripper as last light day, this time using 3-3 tempo. Slow close and slow open.
Heavy Day 2
3-4 sets of 6, working up to the same hard gripper as last heavy day, this time using a 3-3 tempo. Slow close, slow open.
Light Day 3
3-4 sets of 6, 0-3 tempo, with the next gripper up.
Heavy Day 3
3-4 sets of 6 reps, 0-3 tempo, ramping up to the next harder gripper.
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2-19 Push
1 Arm DB Floor Press, 45 degree grip x 25
Seated Band Row x 25
1 Arm Band Pushdown x 25
4 times, 1:15 rest
Floor Press, 3 count eccentric x 5 reps x 5 sets
1 Arm Floor Fly x about 20
DB Squeeze Press x about 25
3 times, 90 seconds rest
Went a little too light on the accessories. I guess I’m stronger than I thought. Right shoulder is getting stiff and a little pissed off. That usually happens after 4-5 weeks of benching. I’ve been floor pressing for nearly 5 months, so, Score!
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2-20 Pull
Straight Arm Pulldown x 25
1 Arm Row, elbow in x 25
Band Pull Thru x 25
4 times, 1:15 rest
Stiff Dead x 5 reps with 5 count eccentric x 5 sets working up
Chest Supported Incline DB Shrug x 20+
Standing DB Shrug x 20+
2 pairs, rest 90 sec
The woman and daughter hung a bird feeder outside a couple weeks ago. The birds and squirrels hammer it now, so I have something to look at between sets. I think I saw a goldfinch, my favorite migratory bird, doing floor presses yesterday.
5 Likes
You saw a goldfinch doing floor presses? That sentence was nicely open for interpretation.
I don’t think I’ve seen a goldfinch. I’ll have to keep a look out.
Steller’s Jays are my favorite that we get around here. Last couple year they’ve been nesting in the trees behind my house so I get to see them pretty regularly for a month or so.
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Little bird dude was strong!
I had to look up a Steller’s Jay. Pretty neat looking.
2-22 Shoulders
Rear DB Raise x 12
Side DB Raise x 12
Chest Supported Y Raise x 12
Band Face Pull x 12
4 rounds
I had to skip yesterday, traps were so tight the were fucking up my neck and giving me upper back nerve pain. After some ice then, i feel better now.
3 Likes
2-23 Weigh In
216.8
The last couple unrecorded weigh-ins were like 218.5 and the 217 something. A slight backslide.
I ran out of creatine a couple weeks ago. Not a perfect experiment, but i can believe that creatine helps me hold about 2.5 pounds of water in my muscles.
Sleep has also been getting worse. I’m running out of steam after dinner, falling asleep early then waking up at 2 or 3 for a couple hours. That’s whack, sleep had been great. Real regular. I was sleeping through the night and getting like 8 hours of rest in 7 hours of sleep. Now I’m missing out on time with the woman after kiddo falls asleep and im messing up the dog’s schedule too.
This all makes sense because i ran out of Magnesium (glycinate) and Zinc. When I was sleeping well I was pounding that shit, 800 or 1000mg and 100 or 150mg. Not a perfect experiment, but now im more confident that stuff works.
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2-23 Arms
1 Arm Incline Bench, neutral grip x 25
1 Arm Overhead Tri Extension x 25
1 Arm Hammer Curl x 25
4 times, 1:15 rest
Side Lying Tricep x 20ish
Concentration Curl x 20ish
1 Arm Band Pushdown x 20ish
2 rounds, 90 seconds between
Grippers, Heavy Day, 3-3 tempo
80 pounds x 9 reps
100 pounds x 8 reps
120 pounds x 7 reps
140 pounds x 6 reps
Alright! Goal achieved, it took me two “heavy” workouts (with 1 light day in the middle) to hit 6 reps with slow tempo on my 140 pound gripper.
Next workout will be a “Light Day,” shooting for 4 sets of 6 slow close, slow open reps with the 100 pound gripper.
Following that will be another “Heavy Day” shooting for 6 fast close, slow open on a gripper in the 160 pound range.
I don’t currently own such a gripper. Good thing I’m resourceful.
Nice arm day too.
2 Likes
2-27 Legs
Terminal Knee Extension x 25
Ass Blaster x 25
Plank x 30 seconds
4 rounds, 1:15 rest
Jumping Lunges x 6 x 4 sets
1 Leg RDL x fail around 12
Side Plank x fail around 14 breathes
2 times, 90 seconds between
I did TKEs instead of sissy squats and jump lunges instead of speed squats for the sake of my left knee, which has been feeling good. Solid workout.
I took a few days off this “training week.” Once for the neck and three days just cause i felt kinda shitty. 9 days to get through 5 workouts.
Am i running out of juice after months of solid training, or just depleted from bad sleep and lack of creatine?
Tune in next time!
3 Likes
2-29 Push
1 Arm Floor Press, neutral grip x 25
Row x 25
1 Arm Pushdown x 25
4 times, 1 minute rest
DB Floor Press, 3 count down, 3 count pause x 10 x 5 sets
1 Arm Floor Fly x 15 ish
DB Squeeze Press x 15 ish
2 pairs, 90 seconds rest
Program said heavy, paused wide grip bench. It was raining, so I did slow, light weight DBs because they were inside. Solid workout anyway.
Re-upped on vitamins and creatine and I’m feeling better and better.
2 Likes
Have you ever used one of those adjustable grippers, like the Ivanko Super Gripper?
No man, I’ve never messed with one of those. In the past, I’ve always had a plate loaded gripper machine at the gym, and been loyal to the Ironmind brand for spring grippers.
But now, away from the gym without a loadable machine, 1 can Totally see the value of an adjustable gripper.
1 Like
3-1 Weigh In
- something.
I was so excited to see the 219 the extra decimal didn’t even register.
Back day upcoming.
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3-1 Pull
Straight Arm Pulldown x 25
1 Arm DB Row, elbow in x 25
Band Pull Thru x 25
4 times, 1 minute rest
Stiff Dead, 3 count eccentric x 5 reps x 6 sets
Chest Supported DB Shrug x 15 or so
Standing DB Shrug x 15 or so
2 times, 90 sec rest
6 Likes
3-2 Shoulders
Pinkie Up DB Rear Delt x 10
Pinkie Up DB Side Delt x 10
DB Y Raise x 10
Face Pull x 12
4 rounds
Heaviest deads in awhile yesterday. I could feel myself amped up last night. Then i woke up early today rarin’ to go and did shoulders right after breakfast. Maybe I’ll bake some cookies later to calm me down.
I lightened up on the assistance type work yesterday because I blasted my traps too much and gave myself a stiff neck last week. No such problems today.
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