Clockin' A Grip

Training Training Logs
1661

1-5 Vertical Push

Pecs tight from last workout, pullups I guess. Left side irritated, DB presses not happening.

Cable rear Delts x 10 x 2 sets

Cable Side Delts x 10 x 2 sets

DeFranco Shoulder Shocker x 3 rounds

Band tricep pushdowns then overhead extensions x 3 sets

Coan side barbell hold x 2 working up and 2 tough holds

Standing Calf Raise, 5 count eccentric x 8 x 3 sets
Regular Standing Calf x 20 x 2 sets

Some stretching and ankle rolling between sets.

I finished up thinking, what a shitty workout, and decided not to go out like that so I got focused and did calves. They were serious.

1 Like
1662

1-6 Leg, Quads, (not) Squats

Get loose

Step Ups 8 x 8

Back Raises on Glute/Ham x 7 reps x 4 sets

Standing Leg Curl x 8 top half + 4 bottom half.
Next set, 8 bottoms + 4 tops. 2 sets each way

Leg raises off incline bench x 12
Situps off decline bench x 20
3 rounds

Some slow-ass joker dad types were hogging the leg extension machine I like so I skipped those. Step ups were pretty intense so no biggie.

1 Like
1663

Grip forearm stuff from Matt Wenning.

Band resisted band curls. Looks super easy to setup and do.

Kettlebell wrist extensions(2:00) I’ve never seen those before, they look awesome and Real simple to do. I’m hype to try these tomorrow.

Fat Gripz handles on DBs. No-brainer.

Grip machine. Wenning has a cool custom crushing/squeezing plate loaded machine.

3 Likes
1664

1-8 Horizontal Pull

Get loose

Seated Row x 8 x 8

Seated DB Trap Row x 15 x 3 sets

Standing DB Shrug, 5 count eccentric x 8 x 3 sets

Overhead Shrug with bumper plate x 12 x 3 sets

Barbell Curl x 10 x 3

Preacher Curl Machine, top half x 12 x 3

Incline DB Hammer Curl x 15
Kettlebell Wrist Extension x 15
3 pairs

Those kettlebell wrist things were cool, they blew up that long muscle on top of the forearm. Like Hammer curls but from the other end. I had a hellacious forearm pump.

I did some DB shrugs (lengthened) and overhead shrugs (shortened) trying to get bodybuilder style on my traps. We’ll see.

8 x 8 was cool for step ups and less cool for rows today.

1 Like
1665

Those things are hella cool!

1 Like
1666

The way the handles are really skinny and you can get just your fingers and not your whole hand around them is cool.

Ed Coan always talks about his small hands and how he really tried to work his fingers more than his hands. He felt too much work for small hands would make them thick and give him even less “grip area.”

1 Like
1667

1-10 Horizontal Pressing

Get loose

Incline DB Bench x 20
Flat DB Bench x 20
Decline DB x 20
4 rounds.

Dicks Press x 7 x 4 sets

Cable Press Down, change grip each set x 20
Steep incline Tate Press x 15
4 pairs

Leg Raise off Bench x 15
DB suitcase walk with Fat Gripz
Situps On Ball x 15
3 rounds

2 Likes
1668

1-12 Legs, not deadlift. Hamstrings?

Get loose

Band GMs x 8 x 4 sets

Back Raise on Glute/Ham x 8 x 3 sets

1 arm, 1 leg RDL x 8 x 4 sets

Reverse Hyper x 20
Laying Leg Curls x 6 top half, 6 full reps
3 pairs

Seated Calfs x 40
Seated band tibias x 30+
3 pairs

Plate loaded gripper machine x 15
Band Wrist Curl x 15
3 pairs

I did some McGil stuff or hurdler stretch between some sets, glutes felt flat and lazy and back felt stiff starting out. Felt goodby the end.

2 Likes
1669

1-13 Vertical Pull

Get loose

Cable Pulldowns, semi supinated close MAG grip x 8 x 4 sets

Single arm Cable Pulldowns x 8 x 3 sets

1 arm DB Row x 8 x 3 sets

Alternating DB Curls x 8 x 4 sets

Barbell spider curl x 12 or less x 3

Incline hammer Curl with Fat Gripz x 15 or less x 3 sets

McGill Curl Up x 6
Psoas Eccentric x 6
Situps on Ball x 10
Leg Raise of Bench x 10
Decline Situps x 20
Leg Raise off Incline Bench x 15
2 rounds

Bumper Plate Pinch x 1 minute x 3 holds

Arms days with some lats.

1 Like
1670

1-15 Vertical Push

Get loose

Trap Circuit
Steep incline DB Shrug x 20
Less Steep incline DB Row x 20
Standing DB Shrug x 20
DB bent row x 20
DB rdl x 20
3 rounds

Rear Delts on Reverse Pec Deck, top half + hold at top x 12
Rear Delt DB swing x 20
3 pairs

Shoulder Shocker
Plate front raise x 12
DB medial delt raise x 12
DB Cuban Press x 12
3 rounds

Close Grip Pushup to 3 board x 15ish
Band Overhead Tricep Extensions x 25
Band Pushdowns x 25
3 rounds

Wrist roller x backwards then forwards
Donkey Calf x 30
Four times

Variety has been good for grip stuff, my hands are starting to feel strong.

2 Likes
1671

1-17 Quad legs

Get loose

Step Ups x 6 x 6

Back Raise on Glute/Ham x 9 x 4 sets

Leg Extension with Bands x 20 x 3 sets
Standing Leg Curl, top half x 8 x 3 sets

DB suitcase walk with Fat Gripz x 4 trips
Standing Calf x 12 4 sets

Decline Situps x 25 x 2 sets
Seated Calf x 20 pause at top and bottom x 2 sets

Good one.

2 Likes
1672

1-19 Horizontal Back

Get loose. 1 round of McGill 3.

Seated Plate Loaded Row, Single Arm x 6 x 3 sets

Chest Supported T Bar Row x 6 x 3 sets

Barbell Curl with Fat Gripz x 20 x 3

Preacher Curl Machine, top half x failure around 20 x 3

Drag Curl in Smith Machine x 15
Kettlebell wrist extensions x 20
3 pairs

Leg Raise off Bench x 15
Standing Band Abs x 15
2 pairs

Titans game after the gym. Steak sandwiches for dinner with Packers- Niners later. HBO free preview with a new episode of the Larry David Show tonight. BIG Sunday.

3 Likes
1673

Im by no means a fan of any NFL team but living in Tennessee, I was pulling for them to win it.

1 Like
1674

Tough one for the Titans, at least they hung in there and kept it respectable.
Regardless, great end to the season that nobody saw coming. Hopefully Tennessee will lock up Vrabel and get some stability at head coach. Getting Derrick Henry going was awesome too, he had some slow years to start his career.

1 Like
1675

1-20 Horizontal Push

Get loose.

Incline DB x 35 x 2 sets

Decline DB x 35 x 2 sets

Flat DB x 35 x 2 sets

Pec Deck x 35 x 2 sets

Decline Close Grip Bench, squat pad on bar to limit ROM x 10 x 3 sets

Cable Pushdowns, elbows in x 20
Tate Press on High Incline x 20
3 pairs

Seated Calf x 8 medium stance, 8 wide, 8 close x 4 sets, mix up stances each set

15 pound DBs were OK for pressing, pec deck was a bit of a stretch/slightly uncomfortable. For good rehab gotta take it near the edge.

I should bust out the COC grippers today. We’ll see.

1676

Ever mess around with hip airplanes? I’ve been working on them the past few days, and plan to daily for awhile. So humbling.

I can’t help but think this is the type of corrective movement we need to be doing. Not stretching with bands and shit. So much more natural. ROM work and strengthening all in one. I’ve also been working wall slides daily, with hands ext rotated, pressing hands and elbows hard back into wall. Pure bliss. When I finish this drill, my posture is PERFECT. Another magical ROM and strengthening movement.

1 Like
1677

I tried hip airplanes a few years ago after seeing Chris Duffin do them on Mark Bell’s channel. They were way ahead of what I could handle, I didn’t know how to make my hips move like that.

I’ve done many birddogs, single leg ass blasters and 1 arm one leg RDLs since then, working on keeping my hips squared up, I’m better at that. Maybe it’s time to crank up the degree of difficulty. Thanks for the tip!

Agonizing detail.

Some nice lady, no details.

Slender guy, basic instructions.

1 Like
1678

I tried some hip airplanes last night. They were good, afterwards I was able to drop into a full ass to mouth, pain free free squat. I was down so low the button burst off my pants.

My hip/glutes on the right side didn’t know what to do during the lowering portion first time, I almost fell over. Then they quickly got neural gains. +1 to Stuart McGill.

5 Likes
1679

1-22 Hamstrings

Get loose. Hip airplanes then wall slides.

Band GMs x 12 x 3 sets

Single Arm, Single Leg RDL x 6 x 6 sets

Back Raise on Glute/Ham x 12 x 3 sets

Band Leg Extensions x 20
Single Leg Kneeling Curl, top half x 12
3 pairs

Coan Side Barbell Hold x 10 count
Leg Raise off Bench x 20
4 pairs

Donkey Calf x 50
Plate Loaded Gripper x 15
3 pairs

It was cold outside, gym was deserted. If nobody sees you doing calfs what’s the point?

2 Likes
1680

So when you wear shorts all year round you can flex and show off those bad boys. :smiling_face_with_sunglasses:

2 Likes