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Full Body Training
Mesocycle 18 - Week 2​

Beginning Thoughts:

Body was extremely sore!​

Workout:

Pistol Squats:
Skipped. Too sore.

Incline Close Grip Crazy Bell Bench Press:
185 lbs x 3 reps
195 lbs x 2 reps
205 lbs x 1 rep
195 lbs x 2 reps
185 lbs x 5 reps

Pull-ups:
BW x 9 reps
BW x 8 reps
BW x 6 + 2 reps
BW x 8 + 2 reps
Total = 35 reps

Overhead Press:
155 lbs x 5 reps x 3 sets

Push-ups:
BW x 10 reps x 2 sets

Hammer Grip Chin-ups:
BW x 5 reps x 2 sets
Great finisher...​

Videos:

Incline Close Grip Crazy Bell Bench Press, Pull-ups, Overhead Press & Hammer Grip Chin-ups :
YouTube - M18 W2 Full Body Training​

Overall Impression:

Exhausted. This was last night's workout. Since then I've had 3 slices of cheese pizza....haha!

Hope everyone's having a good week. Thanks for reading! :)​
 
Deadlift Training
Mesocycle 18 - Week 3​

Beginning Thoughts:

Last semester at school and I think it's gonna be my most difficult yet.​

Workout:

Deadlifts:
415 lbs x 5 reps
425 lbs x 2 reps
420 lbs x 5 reps
430 lbs x 2 reps
425 lbs x 5 reps
My hands were hurting like a bitch today. I cannot describe the pain. Firstly: the weather over the last 2 days has sucked. I am not used to less than 50F temperatures and the main reason I chose Trinity University over all the other universities which accepted me was because I knew I'd love Texas weather. Well, right now my body is definitely NOT loving it. Infact, I am pretty darn sure my body hates this weather. I have never felt this lethargic and tired all the time....plus I've hardly been eating good food which all adds up in the end. At the same time, the cold is messing up my hands: my calluses are hurting painfully and gripping the bar is very painful. Usually, I switch my over/under grip to under/over every rep to keep symmetry and not allow my body to get used to just one grip. But, today, my hands were practically frozen in pain so I kept the grip to one side the entire set - and even then it was a painful experience. I almost threw up after set #3 but I kept going. One smart decision was to take adequate rest....most of the time I took 7-10 minutes between sets and that helped me recharge my batteries.

Front Squats:
Skipped

Swiss Ball Jackknife Pikes:
Skipped

Hand Extensions:
2 bands x 10 reps x 3 sets​

Videos:


Overall Impression:

I am gonna rest and eat and sleep in and tomorrow I might skip my back workout if I feel like absolute shit. I felt just fine going into the workout today though....it was just like all of a sudden after my warm-ups I just sat down for my usual 3 minute rest and I was reading a novel (I do that in between sets sometimes) and then all of a sudden my energy was just zapped. I had zero motivation. And this was even before I had started my first working set. Normally, if I ever get this feeling of tiredness and wanting to just be done with my workout its usually before my last set or so but never before my first set. What a pity. Hopefully next week I'll feel better. My form wasn't that awesome on the sets either. I just couldn't focus 100%. But, what I did do is watch some motivating videos of Konstantinovs and Magnusson which did the trick for the time being. Visual imagery always helps me focus better.

I hope everyone's had a good week. Tomorrow is Friday!!! :)

Cheers everyone and thanks for reading!​
 
Squat Training
Mesocycle 18 - Week 3​

Beginning Thoughts:

I have a hell week up ahead of me...​

Workout:

Front Squats:
270 lbs x 1 rep @ 95%
245 lbs x 3 reps @ 85%+
240 lbs x 3 reps x 4 sets
Very trying.

Metabolic Conditioning for 2 rounds:
Barbell Reverse Lunges using Front Squat Grip = 65 lbs x 8 reps
Renegade Rows = 45 lbs x 5 reps
Unilateral RDLs = 65 lbs x 10 reps
Dumbbell Windmills = 30 lbs x 10 reps
Nearly threw up...

Grip Training:
Regular Walmart Gripper for few sets and reps as a warm-up
Heavy Grips 150 lbs x 5 reps x 2 sets
CoC #1 x 1 rep x 3 attempts...barely got 1 rep lol...
Heavy Grips 150 lbs x 5 reps x 2 sets
This is so damn difficult!!! But, I am sure I am gonna nail this in a few weeks. I also did like 5 hand extension sets over the course of this. 3 of the 5 sets I mentioned right now were done as a cool-down of sorts...​

Videos:

Front Squats & Metabolic Conditioning:
YouTube - M18 W3 Squat Training.wmv

Grip Training:
YouTube - M18 W3 Grip Training.wmv​

Overall Impression:

Had a decent weekend. Lots of studying but I did go see Wolfman which was terribly disappointing. On a different note: any of you guys watch Spartacus: Blood and Sand? Awesome show...mainly because the sex scenes are awesome (lol) but I think it's got potential. I do think it's not as awesome as Gladiator or 300 but I think the comic book type cinematography grows on you..​
 
Full Body Training
Mesocycle 18 - Week 3​

Beginning Thoughts:

This is last night's workout...I had been running on 4 hours of sleep.​

Workout:

Front Squats:
170 lbs x 3 reps x 8 sets @ 60%
I need two squat days for this Brad Gilingham cycle and I've been juggling with trying to figure out where to put these. Now I know.

Pull-ups:
BW x 10 reps
BW x 9 reps
BW x 9 reps
BW x 8 reps
Total = 36 reps
Awesome.

Close Grip Bench Press:
185 lbs x 5 reps x 3 sets

Front Plank Variation:
BW x 60 seconds x 3 sets

Weird Ab Exercise:
BW x 5 reps x 2 sets​

Videos:

Front Squats, Pull-ups, Close Grip Bench Press, Front Plank Variation and Weird Ab Exercise:
YouTube - M18 W3 Full Body Training.wmv​

Overall Impression:

I slept for 10 hours straight last night. Feels great!​
 
Deadlift Training
Mesocycle 18 - Week 4​

Beginning Thoughts:

The world famous comedian Maz Jobrani had come to my University tonight for a show and I decided to attend it. It was hilarious!!!​

Workout:

Deadlifts:
420 lbs x 2 reps
430 lbs x 2 reps
430 lbs x 5 reps
Several things to note here. First off: my grip failed. The 430x2 set involved me holding the bar right from the get go using just my fingers. My thumbs just deserted me. My form was naturally hideous. So basically, my grip was an over/under hook grip. WTF??? I was prepared for this on my last set and therefore I think my form was WAY better on the 430x5 set. It could've been better but my grip failed me. I know why this is though: sometimes when you do lots of grip training, your body needs time to adjust to it - like a lag period. So hopefully in the next few weeks my grip won't slip away from me.

Pistol Squats:
3 + 3 = 6 reps
I haven't done these in such a long time!!! I am gad I've been able to move my schedule around and fit them in. I will get better at them shortly. I want to hit 15 reps straight.

Swiss Ball Jackknife Pikes:
BW x 10 reps x 2 sets

Hand Extensions:
2 bands x 10 reps x 3 sets​

Videos:

Deadlifts:
YouTube - M18 W4 Deadlift Training.wmv

My boy Paul Roa hit a 405 Deadlift for 2 as well!!!
YouTube - Paul Roa Deadlifts 405x2.wmv​

Overall Impression:

Gonna go see Valentine's Day tomorrow with the gf and then Shutter Island on Saturday. I also have a shitload of studying to do this weekend...With this being the last semester at school and the shitty condition of the job market I am becoming lesser and lesser motivated to excel at school. But, I know my hard work will pay off somewhere down the line. I hope.

Have a fun Friday everyone and thanks for dropping by!!! :)​
 
Form looked good on the DLs. :thumbs: I also liked the look on that kid who was watching you on the 430 x 5. It was like "Is this guy a robot or something?". :lol:
 
Back Training
Mesocycle 18 - Week 4​

Beginning Thoughts:

This is yesterday's workout..​

Workout:

Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 30 lbs x 3 reps
Total = 18 reps
Felt good.

Dumbbell Rows:
110 lbs x 5 reps
115 lbs x 5 reps
120 lbs x 5 reps x 3 sets
Used straps for the 120s..

Cable Rows:
170 lbs x 12 reps
180 lbs x 12 reps x 2 sets

Facepulls:
60 lbs x 15 reps
80 lbs x 15 reps
100 lbs x 15 reps​

Videos:

Pull-ups & Dumbbell Rows:
YouTube - M18 W4 Back Training.wmv​

Overall Impression:

Today is rest day :)​
 
Squat Training
Mesocycle 18 - Week 4​

Beginning Thoughts:

This is last night's workout. I had an exam today on "Religions in the US"...I am glad I took this elective. Very informative and it's damn interesting to learn about how the United States came about to being. I remember studying a very brief version of this in like 5th grade. Now I learning about it in-depth and I think it's one of my two favorite courses this semester.​

Workout:

Front Squats:
275 lbs x 1 rep @ 97.5%
245 lbs x 3 reps x 5 sets @ 87.5%
275 lbs x 1 rep @ 97.5%
Decent. I did an extra set at the end with 275 for myself.

Metabolic Conditioning for 1 round:
Kettlebell Swings = 65 lbs x 15 reps
Renegade Rows = 45 lbs x 7 reps
Unilateral RDLs = 65 lbs x 12 reps
Dumbbell Windmills = 30 lbs x 10 reps
This is a kinda low volume week so only one round. I tried Kettlebell Swings for the first time and I don't think I did them right. I should've used a lighter weight but I do think that some of the reps were clean - just not most.

Grip Training:
Regular Walmart Gripper for few sets and reps as a warm-up
Heavy Grips 150 lbs x 6 reps x 2 sets
CoC #1 x 2 reps
Heavy Grips 150 lbs x 5 reps x 2 sets​

Videos:

Front Squats & Metabolic Conditioning:
YouTube - M18 W4 Squat Training.wmv

My boy Paul Roa hit a bench press of 305x1 and 320x1:
YouTube - Paul Roa Bench Press 305x1 and 320x1.wmv​

Overall Impression:

My friend Paul Roa hit some awesome numbers on his bench yesterday. He's hovering around 220-225 lbs and he managed to nail a 305 and 320 bench!

I hope everyone has had a good weekend. I went and saw Valentine's Day. It was good....similar to He's Just Not That Into You. I liked it. Decent chick flick.

I saw the trailer for Brooklyn's Finest. Man...I'm pumped. I've always wanted to be a cop. If I make a billion dollars before I'm 30, I'm gonna go to police academy. It's a very honorable job inspite of all the shit it gets, IMO.

Anyway, I hope y'all are having a fun Monday. Have a good week ahead guys and gals! :)​
 
Full Body Training
Mesocycle 18 - Week 4​

Beginning Thoughts:

Tonight's workout...​

Workout:

Front Squats:
190 lbs x 8 reps x 2 sets @ 67.5 lbs
I was sooooo sore today!!!

Pull-ups:
BW x 11 reps
BW x 10 reps
BW x 9 reps
BW x 7 reps
Total = 37 reps
I learnt a new tactic to do these...I am very proud of the first set.

Unilateral Press:
70 lbs x 5 reps x 3 sets

Overhead Press:
135 lbs x 5 reps
145 lbs x 5 reps
155 lbs x 5 reps
Very difficult...

Weird Ab Exercise:
BW x 7 reps x 2 sets​

Videos:

Front Squats, Pull-ups, Unilateral Press, Overhead Press and Weird Ab Exercise:
YouTube Video
​

Overall Impression:

My plan is to sleep for 8 hours Wednesday night. I am going to strive to make it happen. These 3-6 hour nights are destroying me.​
 
IML Gear Cream!
Andalite said:
Front Squats:
190 lbs x 8 reps x 2 sets @ 67.5 lbs
Click to expand...

What's the significance of the two weights listed for front squats? I know it can't be your body weight.

From the videos, it looks like that's a well-equiped gym. Is that at your school?
 
Deadlift Training
Mesocycle 19 - Week 1​

Beginning Thoughts:

Just got back from the gym...So tired!​

Workout:

Deadlifts:
415 lbs x 3 reps
455 lbs x 3 reps
455 lbs x 3 reps
435 lbs x 3 reps
435 lbs x 3 reps
The goal was to add density to today's training in comparison to M18 W3 Doubles training....My grip was better than last week but it gave me some trouble on the last reps of every set. Lots of rest in between sets - over 10 minutes every time. This workout took a lot out of me.

Hand Extensions:
2 bands x 15 reps x 3 sets

Swiss Ball Jackknife Pikes:
Skipped​

Videos:


Overall Impression:

So I ran this little experiment. I can't help but sleep on my stomach spread eagled on the bed. I just cannot sleep in any other position. But, this awkward position has lead to some hyperextension of the back at night and it's been affecting my negatively because I've been experiencing some back pains - lower back tightness and easy fatigue in general. But, over the last 10 days I have struggled and tried my very best to sleep strictly on my back and it's been a pain in the ass but I have managed to sleep in that fashion for almost all the nights. And I could REALLY sense the difference right from day one actually. Almost NO lower back tightness! I hope this lasts. It's not a big deal but I hate sleeping on my back. Zero comfort.

I hope everyone's had a good week. My weekend has already begun! :D​
 
Squat Training
Mesocycle 19 - Week 1​

Beginning Thoughts:

Tonight's workout...​

Workout:

Front Squats:
260 lbs x 2 reps @ 92.5%
230 lbs x 5 reps x 3 sets @ 82.5%
Decent...

Grip Training:
Walmart Gripper = 5 reps x 2 sets; Set 1 slowly (2 seconds per squeeze) and Set 2 done fast
HG 150 = 2 reps x 2 sets
CoC #1 = 1 rep x 3 sets - Quality Singles
HG 150 = 8 reps
Decent....still having a VERY hard time closing the CoC #1 but with Joe's instructions I will get there soon :)

Metabolic Conditioning for 2 rounds:
Kettlebell Swings = 45 lbs x 12 reps
Russian Twists = 10 lbs x 8 reps
Supine Glute Ham Raises = BW x 10 reps
Swiss Ball Jackknife Pikes = BW x 8 reps
Decent work..​

Videos:

Front Squats & Metabolic Conditioning:
YouTube - M19 W1 Squat Training.wmv​

Overall Impression:

Tomorrow is a Press Day!!! :)​
 
Press Training
Mesocycle 19 - Week 1​

Beginning Thoughts:

Just got back from the gym...​

Workout:

Pull-ups:
BW x 11 reps
BW x 11 reps
BW x 9 reps
BW x 7 reps
Total = 38 reps

Incline Close Grip Crazy Bell Bench Press:
185 lbs x 4 reps x 3 sets

Unilateral Overhead Press:
65 lbs x 5 reps x 3 sets

Skullcrushers / JM Presses:
65 lbs x 6 reps x 3 sets

Facepulls:
80 lbs x 15 reps x 3 sets

Pallof Press:
32.5 lbs x 12 reps
42.5 lbs x 12 reps
47.5 lbs x 12 reps​

Videos:

Pull-ups, Incline Close Grip Crazy Bell Bench Press, Unilateral Overhead Press and Skullcrushers / JM Presses:
YouTube - M19 W1 Press Training.wmv​

Overall Impression:

Time to rest...​
 
Deadlift Training
Mesocycle 19 - Week 2​

Beginning Thoughts:

Running on 3 hours of sleep....Needless to say, I wasn't at my 100%.​

Workout:

Deadlifts:
455 lbs x 4 reps
455 lbs x 3 reps
I was supposed to do 4 sets of 4 reps with an average minimum of 440 lbs for this workout in order to increase density from last workout which was a wee bit too much to say the least. Given my shitty diet and terrible sleeping habits of the previous night, that was not going to happen. Being a stickler for details, I figured with the low motivation and focus I had after 455x3, that quitting was a better idea that Deadlifting with zero focus. Therefore, 455x3 was the last set of the day.

Hand Extensions:
2 bands x 15 reps x 3 sets​

Videos:


Overall Impression:

I wish I could catch up on sleep tonight but thats not going to happen. I gotta another big exam tomorrow. Today's Accounting Exam was pretty good.​
 
Deads are one exercise that you just can't do tired. Wise choice to call it after the 2 sets. There's always next time and with better rest!
 
DOMS said:
A beached whale? I think not!

Nice job on the deads.
Click to expand...

Thanks very much :)

Triple Threat said:
Deads are one exercise that you just can't do tired. Wise choice to call it after the 2 sets. There's always next time and with better rest!
Click to expand...

Exactly. I better sleep properly from here on out.

Thanks for dropping by, guys!!!
 
Back Training
Mesocycle 19 - Week 2​

Beginning Thoughts:

Worked out earlier today..​

Workout:

Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 3 reps
BW + 35 lbs x 3 reps
BW + 30 lbs x 3 reps
Total = 18 reps

Dumbbell Rows:
110 lbs x 8 reps x 3 sets

High Pulley Rows:
150 lbs x 8 reps x 3 sets

Weird Ab Exercise:
BW x 8 reps x 2 sets
BW x 7 reps

Tricep Skullcrushers:
65 lbs x 6 reps x 2 sets

Hammer Curls:
50 lbs x 6 reps x 2 sets​

Videos:

Weighted Pull-ups, Dumbbell Rows and Weird Ab Exercise:
YouTube - M19 W2 Back Training.wmv​

Overall Impression:

I am in the process of successfully catching up on my sleep. Another 10 hours tonight and I am GOOD TO GO!!! :)​
 
IML Gear Cream!
I signed up for the Ground Up Strength newsletter. Appreciate the link.

Andalite said:
(snip)

Workout:
Weird Ab Exercise:
BW x 8 reps x 2 sets
BW x 7 reps

Tricep Skullcrushers:
65 lbs x 6 reps x 2 sets

Hammer Curls:
50 lbs x 6 reps x 2 sets​
Videos:
Weighted Pull-ups, Dumbbell Rows and Weird Ab Exercise:
YouTube - M19 W2 Back Training.wmv​
Overall Impression:
I am in the process of successfully catching up on my sleep. Another 10 hours tonight and I am GOOD TO GO!!! :)​
Click to expand...

And I never give myself enough rest. Catching up sounds like a good plan. Checking out the "Weird Ab" vid next.

Edit: My grip would fail on the ab exercise. Great work!
 
Last edited:
Curt James said:
I signed up for the Ground Up Strength newsletter. Appreciate the link.



And I never give myself enough rest. Catching up sounds like a good plan. Checking out the "Weird Ab" vid next.

Edit: My grip would fail on the ab exercise. Great work!
Click to expand...

Hey thats AWESOME that you signed up, man. Much appreciated!

I need the rest. I've been pulling off 2-4 hour nights for the last week. At that rate, no amount of rest is enough until I get like 48 hours of sleep STRAIGHT and we both know that aint gonna happen :(

Use some wrist straps for the weird ab exercise. You'll enjoy it. Don't be afraid of the falling. If you overcome that fear, you've won half the battle. The rest is understanding your weight :)
 
Full Body Training
Mesocycle 19 - Week 2​

Beginning Thoughts:

Yesterday's workout...​

Workout:

Front Squats:
265 lbs x 2 reps @ 95%
240 lbs x 3 reps x 5 sets @ 85%

Pull-ups:
BW x 11 reps
BW x 11 reps
BW x 9 reps
BW x 8 reps
Total = 39 reps

Unilateral Overhead Press:
60 lbs x 5 reps
65 lbs x 5 reps
70 lbs x 5 reps
75 lbs x 5 reps
80 lbs x 2 reps

Side Plank Rows:
27.5 lbs x 30 seconds
27.5 lbs x 30 seconds
32.5 lbs x 30 seconds​

Videos:

Front Squats, Pull-ups and Unilateral Overhead Press:
YouTube - M19 W2 Full Body Training.wmv​

Overall Impression:

Diet has been decent. Time to maintain this good diet.​
 
Deadlift Training
Mesocycle 19 - Week 3​

Beginning Thoughts:

I had a huge exam today. Got 3 hours of sleep last night plus 1 hour nap during the day. Not a good feeling...​

Workout:

Deadlifts:
455 lbs x 4 reps
455 lbs x 1 rep
I wanted 5 reps. Missed it. The second set was the worst form I've executed in a looonngg time.

Weird Ab Exercise:
BW x 9 reps x 3 sets

Hand Extensions:
2 bands x 15 reps x 3 sets​

Videos:

Deadlifts & Weird Ab Exercise:
YouTube - M19 W3 Deadlift Training.wmv​

Overall Impression:

Well, good news is that Spring Break has begun finally! :)

I am leaving for Dallas on Saturday. I'll be there all week next week but I am going to Las Vegas for 2 nights.

Tomorrow morning will have me doing my Back Training.

I hope everyone's had a good week. Mine has been very stressful. Too much going on in life with graduation literally just around the corner.

Thanks for dropping by! :)​
 
Back Training
Mesocycle 19 - Week 3​

Beginning Thoughts:

Had a very productive morning :)​

Workout:

Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 3 reps
BW + 40 lbs x 2 reps
BW + 50 lbs x 2 reps
BW + 40 lbs x 2 reps
BW + 30 lbs x 3 reps
BW + 30 lbs x 3 reps
Total = 18 reps

Hammer Strength Machine Rows:
115 lbs x 6 reps
135 lbs x 6 reps
160 lbs x 5 reps

High Cable Rows:
150 lbs x 9 reps x 3 sets

Facepulls:
80 lbs x 15 reps x 3 sets

Swiss Ball Jackknife Pikes:
BW x 12 reps x 3 sets

Tricep Extensions:
65 lbs x 6 reps
95 lbs x 5 reps
95 lbs x 6 reps

Medicine Ball Throws:
12 lbs x 15 reps x 3 sets​

Videos:

Weighted Pull-ups, Machine Rows, Cable Rows, Tricep Extensions and Core Training:
YouTube - M19 W3 Back Training.wmv​

Overall Impression:

I'm gonna go see "Brooklyn's Finest" tonight. Really looking forward to that.

Tomorrow I depart for Dallas.

My next workout will be on Sunday at an LA Fitness.

Cheers and I hope everyone has a good weekend!​
 
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Full Body Training
Mesocycle 19 - Week 3​

Beginning Thoughts:

I just got back from Vegas like an hour ago. No wins no losses. Didn't even gamble. What I did do is see the Cirque du Soleil which is AWESOME. I saw the KA show and it was really out of this world!

This workout took place on Sunday but I was too lazy to post it at the time...​

Workout:

Front Squats:
275 lbs x 2 reps @ 97.5%
245 lbs x 3 reps x 5 sets @ 87.5%

Pull-ups:
BW x 5 reps x 3 sets
My shoulders were in a great deal of pain from those ridiculous tricep extensions from the previous workout so I didn't push it here.

Grip Training:
Walmart Gripper x 5 reps x 2 sets
HG 150 x 2 reps x 2 sets
CoC #1 x 1 single x 3 sets
HG 150 x 8 reps
I love grip training! ​

Videos:


Overall Impression:

It was a short workout. Didn't feel like pushing it at all. My shoulder was bothering me very much at the time and both shoulders were hurting. Today I am feeling fine and I think the rest has been good. I actually felt fine after the workout itself.

Next workout is tomorrow....

Oh, movie update: I saw this movie last Friday which I forgot to mention: Brooklyn's Finest. AWESOME movie. It BLEW the Departed right out of the water. I loved it.​
 
Deadlift Training
Mesocycle 19 - Week 4​

Beginning Thoughts:

Worked out in the morning today...​

Workout:

Deadlifts:
455 lbs x 1 rep
475 lbs x 1 rep
495 lbs x FAIL
Next week starts a singles cycle. I am looking forward to the next 4 weeks of singles work.

Grip Training:
Walmart Gripper x 5 reps x 2 sets
HG 150 x 2 reps x 2 sets
CoC #1 x 1 rep x 2 sets

Renegade Rows:
45 lbs x 7 reps x 2 sets

Dumbbell Windmills:
25 lbs x 7 reps x 2 sets

Hand Extensions:
2 bands x 20 reps x 3 sets​

Videos:


Overall Impression:

I spent the whole day working on chopping down trees and doing heavy duty yardwork. I am sore beyond words!​
 
Deadlift Training
Mesocycle 19 - Week 4​

Beginning Thoughts:

Worked out in the morning today...​

Workout:

Deadlifts:
455 lbs x 1 rep
475 lbs x 1 rep
495 lbs x FAIL
Next week starts a singles cycle. I am looking forward to the next 4 weeks of singles work.

Grip Training:
Walmart Gripper x 5 reps x 2 sets
HG 150 x 2 reps x 2 sets
CoC #1 x 1 rep x 2 sets

Renegade Rows:
45 lbs x 7 reps x 2 sets

Dumbbell Windmills:
25 lbs x 7 reps x 2 sets

Hand Extensions:
2 bands x 20 reps x 3 sets​

Videos:


Overall Impression:

I spent the whole day working on chopping down trees and doing heavy duty yardwork. I am sore beyond words!​
 
Good GOD there are some BIG lifts in here my Friend, Excellent!!!
 
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