Clockin' A Grip

Training Training Logs
1721

2-17 Legs, Hamstring/Deadlift

Get loose

Sumo Iso Deadlift, Pin #2 x 3 pulls
Paired with an assistance exercise x 8 reps x 3 sets

Standing hamstring curl
1 arm 1 leg RDL
45 back raise with barbell

Then

Hip airplane x 3
Peterson step up x 10
Copenhagen Groin Move x 3
3 rounds

Solid workout.

Last Thursday I fell asleep on the couch waiting on my gf who worked late. Then I was so tired I just stayed out there. I woke up Friday with my arm all to hell. My bicep was super super tight like ultra tendonitis. Then my shoulder hurt. And my elbow and my upper back. I was trying every kind of way to mash up my bicep or stretch my shoulder or roll out my back. Everything hurt and nothing worked.

Finally hours and hours later I started messing with my neck, using the “McKenzie Exercise” somebody posted awhile back when somebody was having neck issues. My shit was tight! Like the highest part of my neck, almost the back of my head. After a few crunches and pops I got some relief. I guess the tight neck was pinching a nerve or something. I can’t believe how uncomfortable that was.

5 Likes
1722

I am feeling you mate. I have had neck issues for years now, issues caused by an old motorbike accident. When my neck gets tight, I get sore arms, sometimes pins and needles, sometimes numbness and loss of feeling in my hands. If I get some work done on my neck it’s amazing how quick everything comes good.

1 Like
1723

Ugh! Going ass over head is no fun on a bicycle, let alone something with a motor.

Now I know why old guys stay away from the couch and switch to the recliner.

2 Likes
1724

2-19 Shoulders

Get loose

Landmine Press x 8 x 4 sets ramping up

Dumbbell Medial Delt Raise x 10
Smith Machine Press x 10
3 pairs

Cable Rear Delts, top of motion x 12
Rear Delt Swing x 20
3 pairs

Dicks Press x 11 x 4 sets ramping up

Cable Pushdowns with 2 D handles x 15+
Overhead Rope Extensions, hands out x 15+
3 pairs

Bumper Plate Pinch
35 x 1 minute
45 x 45 seconds x 2 holds

Shoulder day is fun again.

4 Likes
1725

This guy popped up on my suggested videos a couple days ago. He’s interested in straight muscle size and not really concerned with strength and advocates high volume. In a few videos he talks about how Volume drives growth. And how muscle size and training experience (volume) allows for progressive overload. Blah blah blah, whatever.

In this one, dude shows results from studies on muscle fibers types in bodybuilders vs lifters or rowers. Bodybuilders developed more type 1 (endurance) fibers and less type 2b (high threshold, explosive) than PL or OL guys. They even had more type 1 fibers than “endurance rowers.” Like almost 60% type 1. Even the fast Olympic lifters were still 35% type 1. I had never seen that information before. I thought slow fibers were the nearly useless, puss fibers.

It’s nerdy stuff, only it’s like the opposite of the “Main Driver of Growth” from Carter’s forum last December. Not to get into which side is right or wrong, it’s just interesting to see plenty of research for the “other side.” And how you can listen to guys talk about stuff they like and stuff they do, and trust the reasons they do it. But you can’t listen to them talk about stuff they’re not into because of course they’ll have a bad attitude about it.

1 Like
1726

2-21 Traps

Get loose

Chest Supported dumbbell shrug x 20
Chest Supported dumbbell row x 20
Standing DB Shrug x 20
Standing DB Row x 20
DB RDL x 20
2 rounds to get going

Chinese Row x 8 x 4 sets ramping

Dumbbell Shrug, 5 count eccentric x 8 x 3 sets

Shrug on machine, elbows high behind back x 10
Cable upright Row x 15
3 pairs

EZ Bar Curl x 8 x 4 sets ramping

Incline DB curls with fat Gripz x 8+
DB Spider curl with fat Gripz x 8ish
3 pairs

All traps were killed, doing EZ Bar curls felt the same upper back effect as front squats. After that I had too many dramatic emotions to do any abs.

3 Likes
1727

2-23 Quad Legs

Some stretches and junk to get going.

Step Ups x 8 x 5 sets

Leg Extension x 15+
45 back raises + barbell x 10+
3 pairs

1 round of McGill stuff, hip airplanes

Leg Raise off Bench x 15
Copenhagen Crotch x 4
Stir The Pot x some stirs
4 rounds

Standing Calfs x 15 x 3 ramping sets+ 2 drops

Donkey Calfs x 20 x 3 sets

Calf raise drop set for excitement.

2 Likes
1728

What do you do to make sure you don’t cheat on step ups?

I’ve got them programmed for my next 4 cycles of my p/p/l routine.

Keep weight low and make sure no compensation? Any tricks?

1729

You can start on your toes on the working leg and push through your heel as you step up. The rolling motion makes it harder to cheat, I don’t know exactly why.

You can set the height of the box so your working thigh is a touch above parallel. With better leverage it’s “easier” so you can get a tight, strict motion without having to cheat.

Don’t alternate legs, do all the reps 1 leg at a time. Maybe you still cheat a little, but you keep the tension on the whole time.

If you hold onto something with a hand or 2 you can lower and raise up without the back leg touching the floor at all.

You can keep the toes of your back foot Up so only your heel touches the floor. It’s so strict it’s a huge pain in the ass.

Use ninja focus to keep strict.

3 Likes
1730

I take the weight off my grounded foot and focus on then the heel that’s on the step. Makes me kind of slow doing them, but it works pretty well.

1 Like
1731

Thanks guys.

1732

I really dig your log because you put a lot of thought into what you do and you are a great resource and help to everyone around.
I know that injuries pushed you out of strongman and strength sports. What is your motivation to still keep going since you can’t really chase big numbers or competitions anymore?

The more I personally train, the more I relate to a point @T3hPwnisher made in a chat with me a long time ago, in which he stated that he doesn’t like training and that it is no fun to him. He just likes being big and strong. At the time I couldn’t understand how he would say something like that.
Nowadays if someone asked me if my training was fun, I couldn’t honestly say yes. I can’t say If I am motivated or unmotivated. I just go train. Even when I am feeling so bad that it is the only thing I leave my bed for (referring to the recent past/ present here). It’s in my blood at this point, I don’t question it. It was fun sometimes, back when I had training partners but now that my training is as lonely as can be, my attendance wouldn’t drop off. I don’t see myself ever stopping.

Does that just stay the same after you change your training style completely? I remember I did a machine only workout as a deload some time ago and I despised it. Couldn’t be bothered and couldn’t imagine ever training like that.

Basically even though I talked a lot about myself (sorry if that wasn’t asked for) I am wondering about your current mindset regarding training.

4 Likes
1733

Man, this is kind of a hard topic to nail down and write about. I guess I’ll work backwards, from simple and concrete to more abstract.

Right now my goals are pretty physique oriented. I want to be more muscular looking, especially across shoulders and arms. I can train for awhile then I can look in the mirror and see if it’s working. And if I get results I know I’m doing something right, and it motivates me and makes training fun. That makes it easier mentally to make changes and try new stuff.

Putting down the barbells and jumping on machines/cables/DBs was definitely hard. It took me awhile (like 10 years) to accept the transition. A lot of that was wasted time, lifting barbells and getting smaller, weaker and frustrated.

Like you, I can’t imagine not training. I gotta be around it! So I just did what I always did and it kept being less and less effective. That lead to lots of bad workouts, nagging BS injuries and being pissed off about the gym.

Finally I decided I had to get some new information. Part of the problem I was having was not knowing how to train with machines or for muscles. Or not understanding how to use the tools and get the effects I wanted. That’s why I’m always posting boring videos of people working out, trying to learn to use equipment and to have good sessions. And checking out training logs! Jack o Lee Chooses to get pumped up on machines and he gets awesome results. Or klienhound did a string of intense, ass busting workouts using whatever limited equipment was around.

Lemme think some more about fun in the gym and motivation.

5 Likes
1734

2-24 Chest/Horizontal Press

Get loose

Smith Machine Bench on slight decline x 8 x 4 sets

Low to High Cable Fly x 9 x 4 sets

Pushup + scap Pushup at top, hands elevated x 12 x 3 sets

DeFranco Shoulder Shocker x 3 rounds

Dicks Press x 8 x 4 sets

PJR Pullover action holding bumper plate x 20
Tiger Bend Pushup, hands elevated x 12
4 rounds

Wrist roller x 4 rolls. I got 125 to go up rolling knuckles back, after that I couldn’t get it rolling forward, flexor style.

Great workout! Everything was producing a strong training effect (blasting me). Smith machine bench press allowed me to dig in and do some tough reps and really strain with no shoulder/elbow pain or any other nonsense. I haven’t felt bench press in my chest like that since freshman year. I was really trying to extend arms fully and get a nice lockout for overzealous, pretend judges.

After that everything else was under fatigue and tougher than normal. The gym was pretty crowded so I had to do some new/weird stuff. Some of it like medial delt raises with bumper plates was pretty bad ass.

Tiger Bends for triceps. My shit was more elevated than this guy.

1 Like
1735

@Koestrizer I know you didn’t as me specifically but here is my 2c worth

This is something I get asked quite a lot. Not being a young bloke anymore people find it strange or maybe interesting or just plain different that I consistently train and push myself. “How do you stay motivated all the time?”, “You must love training?”, “What drives you to keep going?”.
Whenever I get into one of these conversations I often find it very difficult to articulate a decent answer. At my age there is certainly no real external motivation to go to a gym. I’m not there to look good or look at myself or anyone else in the mirror. I don’t go to hang with my mates or try to look good to try to peak the interest of women.
Given I am far from what is considered strong, I don’t train because I am going to win a competition or get a medal. I don’t go because the act of training is fun, I’m not there to play games or joke around.
I do a little socializing with like minded people, but this has only been a recent additional as previously I trained alone.
So why do I do it, why haven’t I missed a planned session for 4 years ? I really don’t know the answer, maybe I do it just because I can, maybe I do it because it is my escape from high pressured job and family life, maybe I do it because i tell myself I have to and now its become a part of my life.
I do get enjoyment out of it, I enjoy seeing the results as I get stronger, I get enjoyment from the hard work of a good training session, I enjoy analyzing and thinking about training in general (I think this is more because it just gives me things to think about other than work and family). And I guess secretly I like the look on peoples faces when they see an old bloke actually moves some decent weight.
I think getting real fun and enjoyment out of training is something I felt as a young bloke training with his mates, but these days that element has dissolved.

5 Likes
1736

This is a question that fascinates me, because I can’t quite answer it.

As simply as I can put it, as soon as I started training in some form, my life got better. This is no small thing, either, because I’d put myself in a genuinely shit situation down to poor choices motivated mostly by fear and weakness. Something about training with a purpose and making it a priority made me able to start making choices that didn’t bend me over and fuck me six ways from Sunday.

Now I’m gunning for achievements in powerlifting, and I have a pretty good life. I’m mostly content and not afraid all the time. I train because I want to be a good powerlifter, but really I think the reason I train is that, knowing what I can do (in terms of work, effort, etc), I couldn’t look myself in the eye if I didn’t do it.

6 Likes
1737

Love those answers guys @FlatsFarmer, @MarkKO, @simo74. The question fascinates me and I love hearing different people’s opinion on it.

2 Likes
1738

There are a lot of benefits and good things to take from lifting and training in general. It can be a good outlet or hobby, to give you something interesting to do or think about, like Rob mentioned. Or provide structure or order to your life, like Mark (maybe ) was getting at.

There are also lots of ways to “improve” or “get better” in the gym. You can get stronger, leaner, learn technical lifts, jump higher, increase from a small workload to a bigger workload, and on and on…

Sometimes it’s all great. The regimented lifestyle feels good, the actual workouts are enjoyable, the gains are coming and you’re meeting your goals. Everything is awesome.

Other times, the lifestyle is cool. The workouts are hard and kinda tedious, but the gains are so good it makes up for it. And you’re making progress towards your goals so overall it’s still really good.

Other times you bust your ass with challenging workouts, but don’t make progress so it’s frustrating. Or you bust your ass with challenging workouts, make progress in what you’re doing, but you move further away from what you really want. Nite the worst. Like when beginners do months of starting strength and end super disappointed and skinny fat with sore backs.

For awhile I was really trying to get my squat “better” in a powerlifting sense, like to depth and stronger. I spent a few hours a week messing with it, and I got minimal results and a sore back. It was cool to be in the gym, and fun to have challenging, interesting workouts, and to make progress breaking records all the time. but I was kinda frustrated and pissed off until I realized what I really wanted was a little meat on my legs and to be able to tie my shoes with out warming up first.

Now my individual workouts aren’t ass bad ass or fun. Westside style lower body workouts are really awesome, step ups and calf raises are not that great. But I’m making progress in what I want, more muscles, so I’m more satisfied now.

Strongman was cool for me for awhile. It was a fun challenge and great motivation to train hard and get results. And then a fun chance to compete. Then after awhile it was just a lot of worrying about improving yoke and max log, taking a beating to try improve on some stuff I didn’t really like messing around with. It made it way less fun.

8 Likes
1739

2-26 Lats

Get loose

Close, Neutral Cable Pulldowns x 8 x 4 sets

1 arm plate loaded row x 8 x 3 sets

1 arm plate loaded pulldown, overhand grip x 8 x 3 sets

1 arm 1/2 kneeling, cable overhead row x 12
Standing 1 arm Cable Row x 12
2 pairs

Skinny Barbell Curls x 11 x 4 sets

Arnold Curl x 12
Seated Alternating DB Curl x 10
3 pairs

Band curls, band anchored low and behind x 40 x 3 sets

I tried some angled cable rows like Wang and Ironone have mentioned lately. Big ROM, big stretch, they seem cool as a kinda lighter weight last move for lats. Or maybe as a nice warmup.

1 Like
1740

A question from someone with minimal experience using machines/cables.

I am looking at adding some sort of decent cable machine to my home gym for accessory movements and for my wife to use. I have a line on a used Hoist 2200 machine for $400. Double stack with a leg press attachment. It is going to be quite the move out of this person’s house (needs to come down a set of stairs with a landing and a 90degree turn). I’m pretty sure I’ve used a Hoist machine in a hotel weight room and it was good quality. Any experience with this brand or 2 cents you could offer? I know this is going to take up a significant footprint, but I did dedicate a decent amount of space for my weight room in our new house, so I think I can make it work.

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