Week 30 Day 99 from Wednesday

Hammer Curls
37x8/8x4

DB Row
107x5/5x4

Chest Expander Elbow Extensions Palms Facing Behind Neck
70x5x3

Some Grippers

Week 30 Day 98 from Monday

Close Grip Bench Press
205x5, 225x5x2, 240x3x3

DB Curl
37x8,8,8,5 RH, 37x6,7,7,5 LH

DB Press
37x8/8x5

Week 30 Day 97 from Sunday

DO Bending
4-5 yellows

Grippers MMS
240,2.5,SM- about 5 closes total

Quarters Pinch 5-6 singles

Chest Expander Pull A Parts
70x5x5-6 sets

Week 29 Day 96 from Saturday

Some RV bending in single IM pads.

Week 29 Day 95 from Friday

Christmas Eve Hangover Training Session

Grippers MMS
RB 240 and RB 210 Numerous singles both hands. I hand a few near misses with my left. I got my 240 for Christmas and closed it.

Hammer Curls
47x4/4x5-8, 47x6/6, 47x7/7

Bending
Grade 5 1/4x5.5 DO, Yellow DO, Blue DO, Yellow DU, Blue DU, Yellow RV, single IM Pads

Wide Grip Bench Press
205x5, 220x4/5/4/4

Week 29 Day 94 from Wednesday

DB Rows
77x10/10x3

Chest Expander Back Press-out
110 lbs about 5 sets 4-5 reps

Some Bending

Week 29 Day 93 from Tuesday

Plate Press
25x5/5, 30x5/5x6-8 sets, 35x5/5x2-4, 50x3/5

Some DO bending

Week 29 Day 92

Close Grip Bench Press
195x5, 220x5x4

Plate Curl
2(10)x7/7x4

Bending
3 yellow DO in single IM pads

Grippers MMS Left-No set Right
2.5x1/1x5

Medium bench press and wide bench tests kept ROM the same, but close grip bench was a clear improvement. My cousin tested best with medium grip.

DB curl and hammer curl tested no where close to plate curls.

DO bending tested well, so I stuck with it.

Grippers tested better MMS with left hand and better no set with right hand.

This was a great training session. I am getting more excited now that I realize the possibilities of bio-feedback training.

Week 28 Day 91 from Tuesday

one hand dead lift tested best(from the floor, I do not have my set up here.)
one hand press tested 2nd best
bench press,squatting were pretty even. The bench, I believe tested slightly better.
Did not have enough back support for 2 hand pressing.

Week 27 Day 90 from Friday

Tested chest expander, grippers, pinch, R- ring pulls, unloaded squat pattern, leg top curls, clean and press. I also did some medium steel bending DO.

Palms away pull downs behind neck movement with chest expander 3 purples x10x5sets
Leg top curls, around 50x5/5x4
unloaded squat, 25 reps x 3 sets, 20kg bell x 19 reps, 20kg x 10 reps.
Clean and Press gripbell dumbball, loaded to 30x5/5x2
Yellow and Blue nail DO bending, 1 each

I am starting to become more comfortable with my testing. I should have just stuck with the way I was doing it all a long. I have also have been monitoring my heart rate, and I wait for it slow before I begin a new set as well.

I believe that holding on to a kettle bell and doing squats maybe a breakthrough in my training. I might be able to pull off a slightly modified crusj lift as well. We will see how my body tendencies play out. I have a hunch, my body rather squat than dead lift. This could get extremely exciting.

Week 27 Day 89

I tested some drills, and I could not tell a difference. I noticed that shrugs tested well along with floor press. Grippers,Pinch, and bending were back on. The floor press was discontinued after a set because my right shoulder was locking.

Floor Press--- around 75x8/8
Shrugs--- 28kgx30/30x5
Grippers--- MMS for left and NS for right, 2 2.5,128sm,rb210, near misses Retro Heman, hard 2.5 with both hands.
Bending--- 1 yellow rv, 2 yellow do, 2 blue do, 1 grade 5 1/4x5.5
Pinch--- shallow 25 hub, 25's

Tomorrow I am going to test with torso rotation. This bio-feedback thing is weird. Tonight especially I got more r.o.m. after a work set. I thought this should not be so. It felt good to do shrugs for high reps, and then go hit a bend. I was really tight before the session tonight. I am wondering if certain drills will test better after I am warmed up. I need to test torso rotation to see if I can get good reads that are not influenced by my spasms.

Grippers are coming along nicely and consistent. My pinch, however, is absolutely terrible. My thumb strength is a concern. I have a half a 80 db with a 6inch slope and cannot budge it for the most part. So, tonight I took half my 60 with over a 6 inch face and taped to 5's to it. I can get it off the ground a few inches. My terrible pinch strength is UNACCEPTABLE.

Week 27 Day 88 from Wednesday

Had to make it quick tonight.

Gripbell dumbball seated clean and press ladders- loaded to 30, (1,2,3)x3. I completed a ladder with one hand then the other to emulate using a barbell or 2kb's at one time.

Week 27 Day 87 from Tuesday

Plate Curls--- 25x3x5, 2 sets with right hand I only got 2 reps, my grip kept slipping
Plate Press--- 25x8/8x3
BUFP--- 16kgx4/4x2
Standard Row--- 28kgx10/10x3

Grippers, Pinch, Bending I took off tonight. Chest expander press-outs test poorly as did r-ring pulls.

Floor press tested well like the Bottoms up floor press. I chose to go with the bufp because the drill felt better. Rows tested ok, so I did some. I used the side raise tonight. I felt I got a better read tonight. We'll see how the progression goes.

Week 27 Day 86

Kb press--- 16kgx7/7x4

Kb DL--- 36kgx12/12x3

Chest Expander pull a parts--- 3 tealx10x4

Unloaded Squat--- 50 reps, 10 reps

Steel Bending--- 3 grade 5 1/4x5.5 IM wraps

Grippers, pinch, rolling thunder, and plate curls did not test well. Floor kb pressing tested ok, but I chose to do chest expander pulls instead.

The arm raise makes this a very confusing process for me. I feel I have tension in my arm movements all the time, for the most part, from the get go. I am going to try other markers. Sometimes, I will have better rom after a set than before. I do not know exactly when to stop a drill either. I think this is so because I have different severity of spasms from time to time. Therefore, shoulder tightness can vary in seconds. Rep selection is easiest. Drill selection is ok, but I feel with the arm raise weight selection may be compromised due to spasms. Do I test all drills then test weights for each drill, or test unloaded pattern,drill,then different weight before moving to the next drill? Should I have a test weight, light,medium, and heavy weight?

Week 26 Day 85 from Friday

Chest expander pulls 5 sets
Unloaded Squat 5 sets of 10 reps
Grippers, 128SM,RB210,2.5, mms lh, wide set rh(PR's with the wide set right hand and MMS RB210 with left hand.

Bending, did not test well. Blue/Yellow DO at the end of the training session
Rolling Thunder, tested well with LH and bad with RH. Right hand had pain ulnar back of hand.
Push up+Plank did not test well. I did 2 sets of 5, 10-15 seconds

Week 26 Day 84 from Wednesday

Incline press ladders, (2,4,6) x6
DB DL Singles, about 110x1/1x10
Steel Bending, mostly DU yellows and blues in single IM wraps. Hybrid DO in double wraps. Regular DO in single and double wraps.

I screwed up the Bio-Feedback process tonight. My back started cracking. My back has been bugging me on and off for over a week. I need to test all the drills before i go at it.

Week 26 Day 83 from Monday

KB Press, 20kg(1,2,3,4,5) x5
Plate Curls, 20(1,2,3) x8
One Arm Rows, 16kg(3,5,7) lying on bench, around 65(3,5,7) standing, 28kg(3,5,7) x3 standing

The press increased range of motion. Then it decreased, then increased again.

Plate Curls went well.

Rows, I experimented with different set ups. Lying down, I cannot go heavy, and the groove is weird. I have to use KB's lying on the bench because DB's hit my knee. I have to figure something out so my legs are not in pain lying down. Standing worked better with KB's, I believe the bio-feedback pointed this out too. With ladders I cannot go heavy, and KB's take more pressure off my lower back and allows for a smoother movement. It is easier to keep the elbow in and see the correct movement with KB's

Week 25 Day 82 from Saturday

Incline Bench Press-- 135x5x2, 185x5

Hammer Curl-- 57x2/2x2. Left had some trouble.

DB Rows-- 107x5/5x2.

I took Friday off to rest my back. Saturday I mixed up drills and did the 3 above. I was not able to go heavy on incline because my training partner was tired. I did hit some decent numbers this week. I am looking forward to doing some bio- feedback things in the future.

My set point for benching is 275. My max for shrugs is at least 147. My max for rows is around 130. Need to get strong with curls, the range of motion on hammer curls is tough to judge. I need to get my index finger better conditioned for bending. Some days I am good, some not so much. I have a long way to go, but at least now I know where I am at. I like the fact that my body does not let me be weaker than 275 on the bench even if I take 3 months off.

Week 25 Day 81

Pinch-- some thick rubber quarters sets of 1 2 and 3 each hands

DB Row-- set of 3 with 77, singles got up to a max of 132 with each hand

DB Shrugs--3 sets of 6 with 97 for warm up, singles max was 147 on with both hands. I ran out of plates.

Did some incline bench as well to find a groove. I did a plate for sets of 8,8,13.

Tomorrow I will hit some KB Presses, Hammer Curls, and DB or KB dead lifts. Might even go high rep with dead lift and or time.

Week 25 Day 80 from Wednesday

Steel Bending--- 2 blues DO single IM wraps, Grade 5 bolt 1/4x5.5 in double IM wraps.

Bench Press--- worked up to 275 for a single, failed at 285

One arm row--- 57x10/10, 77x10/10, 97x10/10

Steel bending was off but not too bad. Benching for the first time in 3 months showed. If I did not take time off from benching, I suspect I'd be at 315-320 right now.

Rows felt good because it is the set up I am most comfortable with as far as standing is concerned. I cannot do them lying down with the bench here. I did 3 progressive sets to find the groove. Tomorrow will be a few heavy sets, and then some high density work for 10min perhaps.

Week 25 Day 79

One Hand DB DL, 100x2/2x2, around 110x1/1x3. I can definitely do more weight with my new set up.

One Hand KB press, 28kgx2/2x2, 36kgx1/1x2l/3r sets. Left arm gave out on the 3rd set.

Hammer Curl, around 60x2/2x2, around 65 was too much for singles. I did 3 3/4 rep singles with both arms.

Week 24 Day 78

GripBell Dumbball C&P--- loaded to 30x3x5sets

Pull ups, tactical 1x1, Hammer Grip 1x3sets

KB DL raised 4 inches, 36kgx2/2x10sets

BUP, 16kgx3/3x3sets

Chest Expander, 5 angles for a total of 10x10, 2 sets each angle

One Arm Shrug, 100x12/12x5 sets, 80x12/12x5

Chest expander and shrugs kicked my butt. I am sore. I was sore everyday this week. I am really being tested. I like doing my one hand DL's with my kb's off 2 pieces of wood. I am able to hold on to my power tower with my off hand, and keep a better spine angle. I had to stand for 40 sets tonight, and my lower back held up much better with my DL modification.

This week was fun. My posterior chain and hands are smoked. I look forward to Monday.

Week 24 Day 77

Bending, 3 Blue---DO,DU,RV--Double IM wraps. 1 DO was more slim, and 1 DU was without load up.

RT-Loaded to 70x10/10x3

Seated Snatch-4 sets of 6 reps with around 20lb, 4 sets of 4 reps with around 30lb

Floor Bottoms UP Pressing- 16kgx3/3x5 sets

Hammer Curls- around 40x5/5x5

DB Row- 80x10/10x2

1 Rep Pinch- 25 hub, quarters olympic pinch, numerous reps of both

Everything went extremely well except for the rows. My lower back was killing me by the time I got to them. I think all the leaning for the pinching wore my back out. Also, with the 10x10 format I think I need to start light to medium and end heavy. My lower back all ways bugs me, and I just hit a wall. The rolling thunder was easier than I thought it would be. I think rowing or pulling needs to be done in the beginning of the training session. Or like back in the early weeks, I pressed then I did my rows. The work load was smaller and my back was fresh for the rows. Rowing and or pulling might have to be restricted to twice a week, or they should be done during a normal off day. I am really starting to get aggravated with my lower back. At least pulling from my loading pin does not bother me as long as im not on my feet too much prior to the lifts. We'll see how this turns out.

Week 24 Day 76 from Monday

Iso card tearing practice
4, 13 card decks torn

one arm pressing singles, 16kg/16kg, 20kg/20kg, 28kg/28kg,around 65db right,28kgx1/1x3, 36kg/36kg.

Incline db press, around 65x5/5x5

One Hand Dead Lift Singles, 95/95, 105/105, 115/115, 125/125, 36kgx1/1x2

Shrugs, 80dbx15/15x5

Grippers, SM and 2.5 closes with both hands. Some near misses too.

Card tearing is interesting. I either get the tear easy, or the deck twists. I can do both left and right hand to see what works better. One way does not stand out. Once the tear starts, I have a problem with the last 25% of the tear. I cannot wait to become good at this.

One arm pressing, Pressing with db is tough, and feels very different than using a kb. At this point Kb's are much safer and feels a lot smoother. I hit my 36kg for the first time with my left ever last night. I wish I had more stability.

Incline Pressing was easy.

My dead Lifts felt out of whack. I like elevating a kb and pulling it. Safer and smoother than a BB. We'll see how this progresses. I think pulling elevated KB's for reps will be better than a low rep heavy weight scheme. I think that is the only way to gain mobility and strength in this plane. I might use my JS Bands too. Might even see if I can pull of some sort of sissy crush lift.

Shrugs, high reps are becoming easier.(Thank God)

Grippers, I ordered a calibrated SM,GM,E. I am going to see where I stand. If my grippers are close, I think a GM is a real possibility sooner rather than later. My hands are pretty even with MMS

Wednesday is gonna kick my ass. Bring it on.

Week 23 off

I did Bend a red in double IM wraps, DO PR

Week 22 Day 75 Thursday

SM Gripper 3 closes both hands MMS

Bending, Blues-- 3 do 3 du 3 rv

Pinch-- 35 hubx1/1x2, slim 25's, cast iron olympic 25's, Half a 60 with 5 pounds taped

Snatch+Press+Row+Floor Press 6 sets 8 reps,
snatch--around 20lbs, Press 2 sets 20kg-6sets16kg, Row 80lb, Floor Press around 60

Shrugs 5 sets 30 reps, 28kg

Week 22 Day 74 from Tuesday

Incline + Flat DB press, around 50x5+5/5+5x5 sets

DB row + DB High Pull, around 50x8+8/8+8x5 sets

Planks

Week 22 Day 73

Grippers-- CCS 1.5x3/3x5
Bending-- 5 Yellows DU

Complex 1
DB around 20lbs x 5/5x5

Lateral raise-upright row-press-snatch

Complex 2
Tate Press--around 50x10/10, Plate Curls 20x6/6, Hammer Curls around 30x8/8 x (4 sets)

Kb Shrugs-- 36kgx20/20x5

Tired tonight and felt weak. Got it done, however.

Week 21 Day 72 from Friday

Same as Thursday except I did one yellow rv and 1 g2 1/4x6.

week 21 Day 71 from Thursday

db row, around 110x5/5
db shrug, around 110x5/5
db floor press, around 80x5/5
kb press, 20kgx5/5
kb dl, 36kgx5/5

Bending-- B DO x2, B DU x2, G2 1/4x6 RV x2

No grip elbow problems, cannot set the grippers properly, or create enough tension to pinch.

Glad the elbow held up for bending. Did rv bending las tonight, good results.

Week 21 Day 70 from Wednesday

db row, around 110x5/5
db shrug, around 110x5/5
db floor press, around 80x5/5
kb press, 20kgx5/5
kb dl, 36kgx5/5

Bending-- rv yellow,then I switched my driver and post hand and hurt my right elbow tendon.

This ended the session, no more bending and grip tonight.

I usually do my rv bending last, and I did it first tonight, so I could bend tougher steel. Rv is going from my fav to least fav style quickly.

Week 21 Day 69 from Tuesday

DB row around 100x5/5
DB shrugs around 100x5/5
DB floor press around 70x5/5
KB press 20kgx5/5
KB DL 36kgx5/5

Quarters pinch and sm gripper

Bending-- blue do x2, blue du x2, grade 2 1/4x6 rv x2

Week 21 Day 68 from Monday

DB row around 100x5/5
DB Shrugs around 100x5/5
DB floor press around 70x5/5
KB press 20kgx5/5
KB DL 36kgx5/5

Pinching Quarters and Gripping sm and some gm att as well

Bending-- blue do x2, blue du x2, yellow rv x2

Week 20 Day 67 Saturday

Grippers-- mms SM 1 close left 2 close right.. Numerous gripper attempts. My spastic ass kept moving, and by the time I got the camera in a good spot my hands were fried

KB push press--16kgx5/5

Bending-- g2 1/4x6 RV, Blue DO

Grippers are becoming more consistent

Bending DO still hurts the fingers

Push press went well again

Week 20 Day 66 from Friday

Kb push pressing, Bending, Grippers

16kg push press

Grade 5 1/4x5.5 DO Double IM Wraps PR

Grippers, SM closed with rh, 16th to 8th out with lh

Felt great, grippers somewhat came back and 2 tonights of back to back PR's in DO bending

Grippers and maybe a bend or 2 for Sat. night. Need to do some reverse bending.

Week 20 Day 65 from Thursday

Tonight was a great one. I did some kb push pressing, bending, grippers, and bottoms up floor pressing.

Push Pressing my 16kg bell is going well, but I tend to push off the ball of my foot and toes. My spastic ass loves flexion in movements wheres static pushing in to the floor is the norm.

Bending-- PR Blue in evey way in IM wraps, Grade 5 1/4x6 DO, in Double IM wraps PR

Grippers-- not good

Bottoms up Floor Press-- 28kg PR, need to get a 32kg

I used the the bottoms up floor press to replace the bench press. I should have my power rack in December to resume bench pressing.

My load up and bending technique is improving. Most of the time doing DO my finger bones hurt.

Week 20 Day 64 from Wednesday

I used this day as a warm up for the next 3 days of training.

I did kb push presses, bending, and grippers.

Pressing and bending went well and felt great.

As for grippers, I have a blister on my right pinky and it affected me. Also, I have noticed that my right hand provides better power to set for my left handed closes than vice versa. However, my right closing strength is better. My SM is easier than all 3 of my 2.5's. I do not even get pissed because of the grippers anymore. I just laugh and think how ridiculous they are.

This training session went well overall

Week 19 Day 63 from Friday

Seated Snatch-- around 25x3 reps x10 sets

One arm DB floor press-- around 80x6x6, cound not do both arms at once

DB Shrugs-- around 100x10x5

Plate Curls-- 20x5x5

Right hand still feels weird when I do plate curls.

Week 19 Day 62 from Wednesday

Steel Bending-- 9 yellows all DU with 2 RV mixed in, This was a PR.

Planks 3 of 10 seconds

Push Ups 3 sets 5 reps

After Bending, my left elbow tendon was hurting and smoked, so my planks and push ups suffered.

I really love bending. I think one day I will be good at it. Fun workout set for tomorrow.

Week 19 Day 61 from Monday

One arm db floor press-- around 70x5/5 x10 sets

One arm db row-- around 70x5/5, around 80x5/5x9 sets

Grippers-- 2 and M for a total of 10 closes right/ 3 failed left with 2 because my set slips and my hand covers too much of the gripper.

Pinch-- 2 25'sx3/3x2 sets, bottom of 16kgx2/2, 25 hubx3/3, 35 hubx2/2

I liked this w/o. I suck at grippers, but maybe I will be better at pinch

Week 18 Day 60 from Friday

Push ups+db floor press-- 10x3sets+ around 70x5/5,4/4,5/5

Seated snatch+Press-- around 20x 8/8, around 20x5/5x5, around 20x3/3x3, around 20x5r/3l

RV Bending-- 2 yellows

Plate curl+Pinch row--20lb platex5/5x2+20lb plate x20/20x2, 25x3/3+25x20/20

I am still sore from Wednesday. Fun week of training.

Week 18 Day 59 from wednesday

Plate Press--25x8/8x3

DU Bending--Grade 5 1/4x6 fail, Yellow and 2 Blue in single Im pads

One arm rows--around 90(1,2,3,4,5), 90(1,2,3), 90(1,2,3), 36kg(1,2,3), 36kg(1,2,3)

One arm shrugs-- 36kgx20/20x5

Hammer Curls-- around 30x10x5

Everything went well except for the row ladders. I started doing them with my upper body parallel to the floor. I have a tough time at that angle. Then, I did them higher than parallel, like I normally do, and I had better success this way. moving from one hand to another really made this a challenging task. My back and legs started to spasm from the switching. 30 reps proved to be too much for my back even at a higher angle. I will have to work up to this demanding ladder. This is only my second time rowing in a while, so that may have something to do with it. I definitely need to find my best point of stabilization once again. Hopefully this will prove not to be such a pain in the future

Week 18 Day 58

Seated snatch--around 20x15/15, 20x12/12,8x15/15,8x15/15,8x12/12

DB floor press--around 70x6/6x5 sets

KB press--28kgx2/2,20kgx2/2x4 sets

Plate curls--20x6/6x2,2 10'sx6/6x2,10x6/6

Grippers--MMS--closed the #2, missed on 2.5

seated snatch made the rear delts burn after 10 reps of each set..really challenging. I did these first and it does make my kb press weaker for the w/o. The one arm at a time db floor press is still very challenging. It forces me to stabilize in a different way. Plate curls still feel easier for my left thumb than my right, I do not know why it feels weird for the right, maybe a thumb pad difference. Grippers I did last, and it was a bad idea. I need my hands warm to do them, I should have done them in between sets of something in the middle of the w/o. All in all, this was a very challenging session. My grade 5's get here tomorrow, just in time for my bending sessions.

Week 17 Day 57

Warm up--Dips BW(around 225)x3x3

DB Floor Press around 70x1/1x2 sets, around 80x1/1x2, around 85x1/1, around 90x1/1

Seated snatch-- around 25x10r/9l, 25x8r/9l

Grippers mms--- 2.5 less than 64ths of an inch, but I think I closed it, when I went to look I think it came open. SM the same as 2.5..RB 210 16th of an inch right hand......Left hand has a hard time with setting.....I also came to a 16th of an inch with the Heman. I closed the heman mms back in june or july on one night, but my crush is not consistent...

things went well tonight, I felt strong. I still do not like floor Db press, but I just need to plug away and try hard to find a groove. Balance is off and arch is hard to maintain. Wrists felt good tonight, thank you, Adam

Week 17 Day 56 from Wednesday

db floor pressing around 70x3repsx10sets...still trying to find a groove...right shoulder is not a fan

db row around 100x3repsx10sets...Have not rowed in forever..this was tough...groove was off a bit.

Grippers-- my tns is more consistent than mms......my wrist and achy elbow tendons made it tough to set the gripper, I felt no power.

super set overhead db triceps extensions/ hammer curls light around 25x5 reps x 4 sets.... then i substituted the extensions for js band press downs for sets 5, 6, 7 because my vert work with my shoulders and back is taking a toll.

the volume of this workout makes it challenging for my lack of endurance. I was a spastic bastard tonight.

Week 17 Day 55 from monday

db floor press 6 singles ranging from 60-110
I think my max is around 100. I am still trying to get my groove. I have a hard time getting 90 plus weight to the press position w/o losing balance.

Bending DU, I struggled tonight with anything tougher than a grade 2 1/4x5.5. I did a get a yellow and blue to 40, i think, but I know this is unacceptable.

shrugs with a 28kg kb x30x3 sets...tough for me. I feel gravity trying to break me. I started with heavier weight, but I lowered it when I realized it would be a no go.

Plate curls 2 10'sx3 reps x 10 sets...My favorite.

seated snatches around 20lbsx10x2...I know this drill will be good for me on many levels. when I am standing gravity wants to crush me, when I am under load. when I am sitting and under load in the vertical plane it is the same feeling, but it is not as bad. Weak core, posterior chain, and very tight shoulders makes this a challenging task.

Week 16 Day 54 From Friday

Max effort day for bending and grippers

got a super master closed with right hand. Overall not nearly as good as last friday.

Bending and grippers are both hit and miss for me.

Week 16 Day 53 From Wednesday

rv grip db floor press loaded to 60x3/3x3

Planks 10 at 10-15 sec

Week 16 Day 52 From Tuesday

rv grip db floor press loaded to 40x3/3x10

Week 16 Day 51 From Monday

RV Grip DB Press loaded to 40x3/3x5

Some Bending

Grippers #1x3/3x3

Super set Plate curls 10x5/5x5, Hammer curls loaded 20x5/5x5

Speed day

Week 15 Day 50 from Friday

Closes on the #2... Near misses on the 2.5

DU 1/4x6inch grade 2's x2

RV yellow x 1

DO Blue x 1(PR)

DU Blue x 1(PR)

Week 15 Day 49 from Wednesday

reverse grip db floor press, loaded to 60x2x3

Planks 10 at 10-15 sec

Week 15 Day 48 from Tuesday

reverse db bench press loaded to 40x3/3x10

Week 15 Day 47 Tonight

Reverse Db Floor Press loaded to 40x3 reps x 5 sets

DU bending 1/4x5.5 grade 2's x 10 easy day

plate curl 2 10'sx5/5x5, Hammer curls loaded to 30x5/5x5 super set

Grippers #1x3/3x2, #2x3/3, MMS

Felt good to get back at it

Weeks 13 and 14 off

Week 12 Day 41-46

kb press
db row
grippers
bodyweight deep squats

3-5 sets, 3-5 reps, light to moderate weight, skill practice

Week 11 Day 40

Bench Press
300x1x1 PR

3 Blue Nails RV PR, 3 60d timber ties griprite's DO, Blue Isometric DO, Red Isometric RV

PLB Curls, 15 full ext. x3/5, 15 3quarters ext. x5/5, 10 full extx5/5x3

Felt Very strong bending and strong on the bench.

Week 11 Day 39

BP, 195x1x6

Steel Bending, all styles

Light Grippers 1 and 1.5, no set and mm set

Good workout, I felt strong. Ready for my Max on thursday.

Week 11 Day 38

Bench Press

235x2,240x2,245x2,250x2,255x2

Grippers

#2x2/2x3,Mx2/2x2,SMx2/1x1

Planks elbows forward and backward 3 holds for 20 seconds

Everything felt strong. My set on grippers would slip at times with my second rep, especially my left hand.

Week 10 Day 37 From Thursday

Bench Press 195x6x5

Steel Bending 20 bars mostly DU

Planks 5 @ 10 seconds

Week 10 Day 36 From Tuesday

Bench Press
165x3x15

Pinch Half 60lb DB by face
30.2x1/1x5

DB Row
5/5 loaded @ 60,65,70,75,80,85,90,95,100,105

Love the Pinch and the Rows

Week 10 Day 35

BP 10 singles @ 250

One hand DL 5/5x5 @ 75,80,85,90,95

PLB full extension 15x2/2x5

Bench and curls felt well. My lower back really flared up tonight, so my dead lifts weren't as good. My feet also hurt.

All in all, I like this work out. Tomorrow I get to pinch, my favorite part of grip.

Week 9 Day 34

BP 220x3x10

DB Row for sets of 10, loaded to, 50,55,60,65PR,70PR,75PR,80PR,85PR,90PR,50

Felt pretty strong tonite. I really challenged myself like never before. Still love the rows. Surprised even myself.

Week 9 Day 33

20 kg one arm pressing 15min set at 3 reps

I know it was not on the plan, but my hands felt strong. So, I mm closed my 2.5.(PR).

I really focused on my pressing form, but my lack of stability makes it a pain at times. I really like pressing in a vertical plane motion, I never worked this version of pressing when I lifted in the past.

Week 9 Day 32

15lb db pinch, various types of pick ups

Felt extremely weak tonite. Hands hurt for some reason.

Week 9 Day 31

BP, 140x3, 210x2x2, 235x3x3

db row loaded to, 50x5x5, 90x5x5

Felt weak on the bench..... 3 reps of 3 sets was hard at 235 tonite.

Rows felt strong. I love doing rows.

Week 8 Day 30 From Thursday

wrist levering all directions x 3

Plate curls 25x3/2x1

Seated Bb reverse curls 45x10x4

BB bent arm pull overs 45x10x4

Better plate curling with the left, my hand just feels more comfortable. Pull overs are still uncomfortable. Hopefully, I will be able to bend the blue DU soon

Week 8 Day 29

wrist levering all 6 directions x 3

PLB curls full ext 15x3/3, 15x4/4, 15x3/3, Plate curls 25x2/2

seated bb reverse curls 95x5x2

BB bent arm pull overs 95x5x2

Week 8 Day 28

static wrist levering all directions x 3

plate curls 10x20/20, PLB full ext 10x10x3

reverse ez bar curls loaded to 40x10x5

bb bent arm pull overs 45x10x5

Week 8 Day 27

static wrist levering all directions x 5

Plate curls, PLB to 75%ext, 10x5x5, fat 25lb plate x 2/2

Seated reverse ez bar curls loaded to 60x10x5

BB bent arm pull overs 65x5x3, 65x10x2

Been feeling really sick lately, but I felt strong tonight.

Week 7 Day 26

wrist holds all directions x 5

Pinch leverage block curls close to 75% ext. 10x4x6 sets

reverse db curls loaded to 30x4x2, 20x4x4

BB bent arm pull overs 45x10x5 sets

This w/o went better than yesterday. I love building wrists power.

Week 7 Day 25

Ez Bar reverse curls loaded to 60x10x3

BB bent arm pull overs 75x5x3

Plate Curls 25x2/3, 2 10's x5/5, 10x5/5

Static wrist leverage work 3 holds all 6 parts

Pull overs are tough, I feel I am going to fall. I might use DB's for my curls for better stability. 25's feel tough, I will have to work my way up the plate curl ladder slowly.

Week 6 Day 24 From Wednesday

Nail Bending r,DU,DO

DB Row loaded to 50x5x3

Db Shrug loaded to 50x10x3

Chest Expander 40lbs 2 sets to failure

Reverse with my left hand posting is improving. The strength has always been there, it just feels uncoordinated. It did hurt like hell tonight for some reason.

DO, just did some isometrics, I get the feeling I am going to hurt my self with this style. I need to buy in bulk grade 2's for my next bending cycle. I feel like I cannot get any back or chest power with this style.

DU, pr with the yellow past 90 in one slow continuous hit. My DU strength is improving, I just need practice with the movement, and try to get as stable as I can to unload on it. I was extremely pleased after that bend.

Week 6 Day 23 From Tuesday

Nail Bending R,DU,DO

DB Row loaded to 90x5x2

DB Shrugs loaded to 80x10x3

Chest Expander 60lbs 2 sets to failure

Nail bending was weak tonight. DO is still a issue. Everything else went well.

Week 6 Day 22 From Monday

Nail Bending Reverse, DU, DO

DB Row loaded to 100x5x3

DB Shrugs loaded to 100x10x3

Chest Expander 130lbs 2 sets to failure

My DO is struggling because I ran out of stock. I picked up some weak 6od's; they keep snapping, so I do not want to try them DO.

Week 5 Day 21 From Thursday

Steel Bending 1 reverse, 3 DO, 5 DU

Chest Expander 130lb 2 sets to failure

One Arm Row loaded to 90x5x2

DB Shrugs loaded to 90x10x3

Week 5 Day 20 From Wednesday

Steel Bending 2 reverse, 5 DO, 5 DU

Chest Expander 60lb 2 sets to failure

One Arm row loaded to 70x5x3

DB Shrugs loaded to 70x10x3

PR Reverse bend yellow just under 90

Week 5 Day 19 From Monday

Steel Bending 2 reverse, 5 DO, 5 DU

Chest Expander 120lb 2 sets to failure

One Arm Row loaded to 80x5x3

DB Shrugs loaded to 80x10x2/3, started the right side off loaded to 100 but it did not feel comfortable for a set of 8

Week 4 Day 18 Friday night

Bench Press 240 x 2 x 8 sets, Went well.

one arm db rows, 10x10, loaded to 55 x 10 x 5 sets, 50 x 10 x 5 sets. This is still very challenging for me to complete. I almost feel sick trying to get through this part of the w/o. I love rows.

Week 4 Day 17 Thursday night

10 min set of one arm kb pressing with a 20kg at 3 reps I am still learning the correct technique of pushing myself away from the weight.

Steel Bending green and yellow nails reverse. Green nails DU. I tried a couple yellow nails DU. Adam, your tip on starting with my wrists deviated makes me so much stronger using this style. For that reason, I feel I will like the DU better than reverse because my elbow tendon and left shoulder hurt after a few bends.

Planks 5 at 20-30 sec went well. Maybe one day I will have a strong core.

Week 4 Day 16

various pinching went well.

Felt weak on the grippers tonight.

S.M. 2.5 Heman all did not close

almost got the 2.5 and S.M. mm set

Hands feel tired

Week 4 Day 15 Tuesday night

Bench Press 235x5repsx3sets

One Arm DB Rows 5x5 Loaded to 60,70,80,90,95

Benching went well. Even at my strongest 5 years ago I had never attempted 235 for more than a triple. Row went well too. I can get in a more advantageous position when using my right arm. I am still not completely comfortable with this movement, although I do like it a lot.

I can already feel a dramatic increase in my horizontal plane pushing power. I never really done rows, so I do not know what is a good number for me yet.

Also, I was too tired after last Friday night's session, so I did not write up all I should have. 220 at 3 reps x 10 sets was the first time I tried that. Also, with the 10x10 rows. My cardiovascular system is not used to volume. However, I liked the workout, I need to improve upon my conditioning. All in all, I feel stronger, and that is the goal.

Week 3 Day 14

bench press 220x3x10

db row- loaded to 60x10x5, 50x10x5

Week 3 Day 13

5 sets of planks at 15 0r more seconds

Week 3 Day 12 from wednesday

15min. set of one arm pressing- 20kg x3 reps

Focusing on pushing myself away from the weight

Bending stock will be here tomorrow.

Week 3 Day 11 Tuesday

Various pinch lifts

half of a 60lb db, side/face/index middle/middle ring

Fat 25's

3 fat 10's

bottom of lifeline 16kg kb

Tonight I focused on making it challenging for my thumb. All good.

Week 3 Day 10 from Monday

Bench Press- 140x5, 205x3x5

One Arm DB Rows- sets of 5, loaded to, 50,60,70,80,85

Bench felt strong. Rows went well. Good push, pull w/o.

Week 2 Day 9 from Friday

bench Press- singles

195,235,140,205,240

Db rows- light

55x8x2sets

Pinching- pull, drop

side and by face half a 60db(30.2lbs)

I liked this workout. Nice change up with singles and higher rep rows. Loved the variance in weight for benching.

Week 2 Day 8

bench press 140x8x3

one hand medium JS band pulldowns 5repsx10sets

various plank positions

Planks were easier tonight. I am very inconsistent with effectiveness.

Week 2 Day 7

Bench Press 165x5x3

One Hand Pulldowns(Light JS Band) Various angles 10x10

Light Weight DB Curls-Various angles-to work the tendons

The pulldowns felt good. The setup was a little whack but it worked.
The w/o created a nice pump. I am glad the intensity of this w/o was low.

I have to gear up for my planks 2morrow

Week 2 Day 6

Bench Press 205x3repsx5sets

Db Row 75x5x10

Pinch DL and static hold- half a 60 hex db- 5R/5L by the face

Benching felt powerful. However, the butt pad is too thick, I cannot get the arch I could get with my feet pressed down more.

Db row was exhausting. Back held up pretty well, but not as good as last night.

Pinch felt strong. Held back by a little pain in my right hand.

I liked this w/o. I pushed, pulled, and pinched. Outstanding.

Week 2 Day 5

Floor Press- 135 x 5reps x 3sets

One hand DL- 65, 85,85,95,95,95,105,110,110, 110 x2reps

Plate Curls- 2 wide dimes 5/5 x 5
This w/o went well. My lower back held up nicely. My grip was the weak link with the plate curls. I need to get my thumbs stronger. Once I got comfortable, I was able to get a good arch with the floor press.

Week 1 Day 4

3 of 3 BP at 185, easy day

10sets of 3 one hand BB DL, 9 at 65lb, 1 at 85lb

4 of 8 pinch leverage block loaded to 10lb full ext.

BB DL's felt light. My lower back couldn't take more weight for 10sets. When my balance was working, I didn't even have a sticking point like I thought I would.

The leverage curls felt great. Haven't done any in 2months. The pinch block feels better in my left hand for some reason.

I liked this w/o, my back held up nicely. I am pleased I can pull from the ground a lot better than I previously thought. I cannot wait til' Monday.

Week 1 Day 3

16kg press 3 of 5

Still feeling yesterday.

Week 1 Day 2

box squats 2 of 30

Planks 5 at 25sec avg.

Push ups 5 of max. 15avg.

This w/o completely kicked my butt. I never really have done much bodyweight conditioning in the past, this w/o reminded me why. When I started my push ups my arms were giving out too soon. I was only able to get to the 20 rep mark one time. I had to take a lot in between sets, and I even had to mix in my planks and box squats to finish the w/o. By my last 2 sets of push ups, at the end of the w/o, my arms were fine but my lower back could not take it. Spasms were present, but my body adapted well towards the end.

Holding the plank for 45sec was too tough for the lower back causing my upper body to spasm.

Box Squats, to my surprise, was the easiest of the 3. Only on the last set my lower back and legs spasmed.

Until my balance improves and my core becomes stronger bodyweight w/o's will all ways cause discomfort and be difficult for me. With all that said, I still enjoyed the w/o, it really pushed me to the limit. I have not been there for a while.

Week 1 Day 1

16kg press 3 of (1,2,3,4,5)

One hand DL from floor with curl bar loaded to: 50,70,80,90,95

Master Gripper 5 of 1/1

various reverse pec deck angle pulls with 1 orange chest expander cable

The ladders really tested my endurance and muscle control. My CP kicked in on the 3 ladder. My shoulders started to spasm, but it got done.

I was surprised that I needed no DL modification. Pulls were not difficult until the last 2 lifts.

Crush felt weak, still mashed it

The chest expander caused a great burn and spasm. I managed to control it as I focused on ROM.

All in all, I enjoyed the workout. I almost felt like I had been playing a half of wheelchair basketball.

As for my diet, I just ate dinner. 1 protein, 3 veggies, 2 starches, 32oz of water, 1 red bull b4 dinner , 1 during w/o, 16oz of water after w/o.