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.