First off im not that grate at english or writing in general (dyslectic)
But i think this log can help me with that 
Im 24years old, 6’3 and 245+ (hoping to lose 20pounds)
Intrest is Strongman, O-lifting, powerlifting, Armwresling and all strenght relatet activitis
Focus right now is losing weight, get into armwresling and get stronger in pulling movemens (+arm and hand strenght)
Thats all for the moment 
15/8-11
Chins/pullups
16 o-g (o-g= over-grip) Pb
10kg x 8 o-g
5 H-g (h-g= hammer-grip
5 H-g
o-g Total: 24
h-g Total: 10
Barbellrows 110kg
5
5
8
Totalt: 18
Deadlift
70kg x 3 fatgripz
100kg x 3 fatgripz
140kg x 3 oh
170kg x 3 (2 og og 1 hook)
Total on 170: 3
Barbellcurl Fatgripz 40kg
5
7
8
Total: 20
Hammercurls 22,5kg (20 was not available) Fatgripz
5
5
Total: 10
Armwresling in cabel with Rolling thunder
Low cabel:
50p x 5
75p x 5
100p x 3
High cabel:
50p x 5
75p x 5
100p x 3
Note: just some easy work hear
Pullups u-g (u-g= under-grip)
8
8
Total: 16
Revers barbell-forearmcurl 20kg
5
5
5
5
Total: 20
Barbell-forearmcurl
40kg x 10
40kg x 10 fatgripz
Total: 20
Towel pullups (almost like hammer-grip so i put it in the same total)
3
3
total: 16
Coc nr 1,5
5
10
10
Total: 25
Note: ok workout (not in shape today)
16/8-11
Squat
20kg x 10 + 50kg x 10 + 80kg x 5 + 110kg x 5
110kg x 5
Total: 10
note: Just a good warmup
Benchpress
20kg x 10 + 50kg x 5 + 80kg x 3 + 100kg x 3 (fatgripz)
120kg x 6
120kg x 8
120kg x 10 not the best form, better next time
Total: 24
Standing barbellpress
60kg x 6
60kg x 6
Total: 12
note: not pushing myself hear
Chins
5
10kg x 5
Total: 34
Facepulls
50p x 25
Total: 25
Note: not the best workout, and my right arm hurts some.
Tuning downe the armwresling this week.
Just doing some gripwork today
17/8-11
Coc
Nr 2,5 x 1
Nr 2,5 x 3
Nr 2,5 x 3
Nr 2 x 5
Nr 2 x 5
Nr 2 x 5
Nr 1,5 x 10
Nr 1,5 x 10
Total on nr 2,5: 7
Total on nr 2: 15
Total on nr 1,5: 20
extensor bands (ironmind’s)
green x 20
green x 20
white x 30
yellow x 10
blue x 10
Power ball
5min on each hand
Note: grate workout, just love griptrainig 
19/8-11
Chins
15
Total:49
Squat
110kg x 3
130kg x 3
140kg x 3
Total:19
Chins
12
Total:61
Deadlift overhand
170kg x 5
170kg x 2 + 15-20sek hold
total: 10
Chins
12
Total:73
Close grip benchpess with pause (is pause the way its writen in english ? )
120kg x 3
120kg x 3
130kg x 2
Total: 8
Hammer pullups
10
Total: 26
Barbellcurl
40kg x 10
40kg x 10
Total: 40
Hammer pullups
10kg x 5
Total: 31
Hammercurl
20kg x 10
20kg x 10
Total: 30
Pullups underhand
5
total: 21
Dips
5
5
total: 10
Pullups underhand
5
Total: 26
Pushdownes v-grip
200p x 10
200p x 10
Total: 20
Revers forearmcurl
20kg x 10
20kg x 10
Total: 40
Forearmcurl
40kg x 10
40kg x 10
Total: 40
Lateral raises
10kg x 10
10kg x 15
Total: 25
Note: grate workout, feling strong in pullups and grip
20/8-11
Coc
Nr 2,5 x 1
Nr 2,5 x 2
Nr 2,5 x 2
Note: not maxing out
Powerball
Just some speed attempt
21/8-11
Chins
18 (Pb up 2reps)
10kg x 10
Total: 101
Apollon deadlift Overhand
80kg x 3
110kg x 3
140kg x 1
Hammercurl 20kg
15
12
Total:57
revers dumbell forearmcurl 10kg
10
15
Total: 55
dumbell forearmcurl 20kg
10
12
Total: 52
Armwreslingn in cabel with rolling thunder
80p x 5
120p x 5
Note: grate workout
23/08-11
Chins
10
10
total:20
Side raises
10kg x 10
10kg x 10
total: 20
Close grip benchpess with pause
120kg x 1
120kg x 3
120kg x 3
total:7
Standing barbellpress
60kg x 7
60kg x 7
Total: 14
Hammercurl
20kg x 10
25kg x 5
27kg x 5
30kg x 3
total: 23
revers barbell forearmcurl
20kg x 10
20kg x 10
total: 20
Forearm-dumbell curl
20kg x 10
20kg x 10
total: 20
Note: nice and easy
25/8-11
Coc
Nr 2,5 x 3
Nr 2,5 x 1
Nr 2,5 x 2
Left:
Nr 2,5 x 2
Right:
Nr 2,5 x 6
Left:
Nr 2,5 x 1
Nr 2,5 x 1
Nr 2,5 x 2
Right:
Nr 2,5 x 6
Left:
Nr 2,5 x 3
Nr 2,5 x 3
Right:
Nr 1,5 x 40
Left:
Nr 1,5 x 30
Nr 1,5 x 10
Note: good gripper work
26/8-11
Chins
10
Benchpress
20kg x 10 + 50kg x 5 + 80kg x 5 + 100kg x 3 + 120kg x 3
120kg x 3
Note: left pec is sore so taking it easy on the bench
Close grip benchpress
120kg x 3
120kg x 3
Overhead squat
20kg x 10
50kg x 5
70kg x 5
Barbellrow
70kg x 10
110kg x 10
Barbellcurl
40kg x 10
50kg x 5
Wrist roller
10kg
15kg
15kg
20kg
Dumbell forearmcurl
20kg x 10
20kg x 10
28/8-11
Chins
5
Hammer pullups
2
10kg x 2
20kg x 2
Chins
5
Pullups undergrip
5
5
Standing barbellpress
60 x 8
60 x 8
Frontsquat
20kg x 5
40kg x 5
60kg x 3
80kg x 3
Goodmornings
40kg x 5
60kg x 5
80kg x 5
Hammercurl fatgripz
20kg x 10
20kg x 10
Deadlift lockouts
100kg oh
140kg oh
180kg oh
220kg oh
250kg Hook
300kg Hook
350kg Hook
Wrist roller
10kg
20kg
Dumbell forearmcurl
20kg x 5
25kg x 5
30kg x 5
Coc
nr 1,5 x 15
nr 2 x 5
nr 2 x 15
29/8-11
Coc
Nr 2,5 x 2
Right:
Nr 2,5 x 6
Left
Nr 2,5 x 3
Nr 2,5 x 3
Right:
Nr 2,5 x 8 pb
Left
Nr 2,5 x totalt 8 fordelt over noen sett
Both:
Nr 2,5 x 3
Nr 2 x 8
Nr 2 x 2
Nr 2 x 2
Note: nice pb on the right hand
30/8-11
Chins
3
3
5kg x 3
10kg x 3
15kg x 3
20kg x 3
3 eller 5 husker ikke
Squat
110kg x 2
140kg x 2
110kg x 2
Deadlift overhand
170kg x 2
190kg x 2
Standing barbellpress with pause
60kg x 5
60kg x 5
Hammercurl fatgripz
20kg x 10
20kg x 10
Armwrestling curl (Larratt style)
reversgrip:
10kg x 10
hammergrip:
15kg x 10
regularegriip:
20kg x 10
Hammer towel lift
5kg
10kg
15kg
20kg
22,5kg
25kg
27kg Fail
Pluss: hammer forearm curl and some rotations
Incline dumbellpress
35kg x 8
Note: chest is still sore so i cant go heavy
Static hammer pullups hold
3sett of ca 10 sek bodyweight
Pushdownes
100p x 10
100p x 10
Side raises
10kg x 10
10kg x 10
Facepulls
50p x 10
50p x 10
One arm cabelrows with rolling thunder
20kg x 10
27kg x 10
35kg x 10
Note: funn workout
31/8-11
Powercleans
100kg x 2
100kg x 2
Frontsquat
100kg x Hurt my back
Note:im not build for frontsquats, always hurt my self on it.
Wasent serius tho.
Deadlifts + Bands (30-40kg extra at the topp 0kg the first 15cm) Overhand
50kg x 3
80kg x 2
110kg x 2
140kg x 2
160kg x 2
180kg x 2
Note: grate overhand strenght my grip is improving
Hammer pullups, Topp reps
10
10kg x 10
20kg x 10
Hammer hold in the top posision 2-3sek hold
30kg
40kg
50kg fail
Hammer Dumbell hold ca 2-5sek
10kg
15kg
20kg
25kg
30kg
35kg
40kg fail
Hammercurl
20kg x 12
Revers forearmcurl
20kg x 10
20kg x 10
25kg x 3
20kg x 10
Hammer Forarmcurl with towel
10kg x 10
10kg x 10
One arm forearmcurl
20kg x 10
25kg x 10
30kg x 10
Close grip benchpress with reversgrip
20kg x 20
40kg x 20
60kg x 12
60kg x 12
60kg x 12
One arm triceps pushdownes with rolling thunder
50p x 12
50p x 12
Note: ok workout
havent logged in som time but im still training
Higlights:
i closed the capten of crush nr 3
did a easy 3reps with 100kg in jerks (havent traind in some time, pb is 130kg)
Weight 110,9 (soon under 110kg)
my chest is getting better
My forearms are 0,5cm bigger
Thats the higlights for now
(not going to post every workout now due to school, but will post higlights)
13/9-11
Bench
up to 2 x 135kg
Close grip bench
up to 2 x 125kg
Incline bench
up to 2 x 110kg
Army press
up to 2 x 80kg
Pullups
8
6
6
10
Dumbell frenchpress
20kg x 10
22kg x 10
Hammercurl
20kg x 12
22kg x 10
Note: Fun
16/9-11
Powercleans
up to 1 x 110kg
Deadlift overhand-grip
up to 3 x 180kg
Bent over barbell-rows
up to x 140kg
Hammerpullups
8
8
Note: ok workout but i get to litle gym time, im thinking of getting some weights at home just to get som more training in.
19/9-11
Bench
up to 2 x 140kg
Close grip bench
up to 2 x 120kg
Incline bench
up to 2 x 110kg
Army press
up to 2 x 80kg
22/9-11
Powercleans
up to 1 x 110kg
Deadlift
up to 3 x 180kg
Chins
up to 2,9 x bodyweingt + 30kg
Fatgripz dumbellrow
30kg x 5
40kg x 5
40kg x 5