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Post by Brett Faught on Sept 11, 2013 15:57:22 GMT -5
Sunday sept 1st, (PM)
back pressure, hook training, pullups, curls, top roll and hammer wrist curls.
Sept. 3rd (tues)
Deadlift off 45LB plate, bb rows, and db row
Wed Sept. 4th
Back pressure and hook training, wrist curl hangs, top roll and hammer wrist curls, grippers and db holds with wrist curl
Thurs Sept. 5th
bent some steel in blueprint reading class with instructor! He use to arm wrestle.
BB Military Press
warmups with 115 and 135
150-5x
155-5x
155-5x
160-5x
160-8x-PR!!!
DB Military Press
60s-8x
60s-8x
65s-8x-PR!
hand stand pushups, no go lol
Dips
no weight 20x, have to BP in 2 days because I have a chance to arm wrestle on the table (table time sunday)
Fri Sept. 6
Front Sq
4x2
Back Squat (week 3 of jeff douglas back squat routine)
3 sets of 3
Squats are feeling great!! Finally, baby steps!
calves
off Saturday
Sunday Sept. 8th decided to double workout today!
Flat DB BP
50s-15x
55s-15x
60s-15x
DB Incline
55s-10x, 10x, 10x
CLose Grip bp
135-3x5-LOL LIGHT!!!
TABLE TIME!!!!!
went great, my hook on both arms is crazy strong, and feels "correct" Worked on top roll technique, new technique though, working better for me. Hard 1 hr and 15min workout in a garage in 92deg weather!!!
Sept 11th (WED)
Deadlift off 45LB plate
275-8x
315-3x
340-2x
350-1x-All smooth, sciatica pain NOT THERE! baby steps, and smart hardcore training
Rack Pulls
405-3x3- again no sciatica pain! deads/pulls felt the best they have in a year!
BB Rows
205-6x
225-6x
245-6x, 6x
DB Rows
70-triple super set, 10 reps on right arm, 10 with left, immediately back to right and so forth for 3 sets of 10 to create muscle endurance for arm matches!
back exts! Press tomorrow! time to ice!
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Post by Brett Faught on Sept 12, 2013 23:35:08 GMT -5
Sept. 12, 2013
Press day
BB Military Press
warmups with 115, 135, 155
165-2x
175-2x
180-2x
170-2x
DB Press
50-10x
55-10x
60-10x
Dips
weight (50LBS) 3x12
shoulder raises-side and front and face pulls
PM workout, quick AW workout
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Post by Brett Faught on Oct 8, 2013 15:17:08 GMT -5
I promise I will enter my workouts...I have never been this bad at posting  My close grip is up to 255 with my rolled tendon. Oh yeah I rolled my right elbow tendon 2 weeks ago, healing nicely. Going to training back pressure and hook and table time coming up this weekend, slowly on right, and full on for the left! Deadlift is climbing, back is doing well squats are actually progressing, slowly but still  pressing is great, max this Friday Benching is good too! neck is measuring 18" (cold), weighing 172.5 hope everyone's' training is going well! |
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Post by Brett Faught on Oct 9, 2013 10:26:36 GMT -5
Well, last week I had a good lift all days I was in the gym! We'll start from Sunday though... Front Squats 5x2 Back Squat 3x5 Leg press 2x20-lol calves. Then did chest Close Grip 3x8 DB flat bench 3x10 DB incline 1x8, 2x10 Pushups Shoulder raises for rehab and neck lift Monday Oct. 7 2013 Arm wrestling workout in the gym (no back pressure or hook training though) Pullups 5 sets, (3 non weighted (12-15 reps), 2 weighted (6 each set) Wrist curls hangs 2 sets DB Hammers 5 sets of 6-10 reps Wrist curls with Band 4x25/arm (had to get to the girl's house, finished up Tuesday afternoon, with gulley grip, rotating 2in handle, 1 arm static holds in start position with wrist curl on lat pull down machine...crazy strength builder for down pressure and wrist strength. and pinch grip and db holds with wrist curl) Tues Oct. 8, 2013 Elevated Deadlifts 135-7x 225-3x 275-1x 315-1x 355-2x 370-2x 385-2x Back is still doing great! Rack Pulls 225-3x 315-1x 405-1x 435-3x 475-1x 500-1x  BB Rows 225-5x 245-5x 245-5x hypers! |
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Post by Brett Faught on Oct 13, 2013 15:27:11 GMT -5
Wed Oct. 9th I did abs/core and I ran...fun Oct. 10th BB Military Press 115-6x 135-5x 155-1x 175-1x 185-1x 200-miss, miss...I suck! lol DB Press 50s-10x 55s-10x 60s-10x Handstand Push Ups 2x6 Dips 25x, 25x Friday Oct. 11th Arm Wrestling workout!!! Actual band work and pulling, the elbow feels great and healed! Bought 2 new bands from Rogue Fitness as well All band work Back Pressure 3 sets each arm Hook Training 2 sets each arm Side Pressure Training 3 sets each arm Down Pressure Static holds 2 sets each arm, 20 sec holds Saturday Oct. 12 off lol Sunday Oct. 13th LEGS!!! Front Squat 4x2 Back Squat 4x4 (added a set since they felt AWESOME TODAY!) Calves.....Chest later!! |
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Post by Brett Faught on Oct 13, 2013 21:00:28 GMT -5
Sunday Oct. 13. Close Grip Bench Press 135-8x-warm up 165-3x-warm up 185-1x-warm up 205-1x-warm up 225-5x! PR!! (2 rep pr) 230-4x! PR!! (1 rep pr) 250-1x DB flat Bench 65s-5x, warm up 80s-5x 90s-5x 90s-8x- PR (3 rep) 100s-5x!!! Finally back to 100s DB Incline Bench 75s-6x, too shaky and tired 60s-8x, 8x Shoulder raises for rehab! Great night!! |
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Post by Brett Faught on Oct 15, 2013 1:13:10 GMT -5
Arm wrestling gym workout! I was a little stiff, but still a good workout
Pullups (hammer grip)
12x, 10x, 10x
Start Position holds, with wrist curl (with gulley grip, on lat pull down)
3 sets per arm, 25 sec holds
DB Curls
4 sets of 8
GRIPPERS
lots
DB Holds
3 sets
1 set of curls with gulley grip hooked to a wrench, with a 25LB plate on it...just wanted to see how it felt...(the gulley grip handle is about 2in thick and rotates)
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Post by Brett Faught on Oct 18, 2013 22:48:09 GMT -5
Wed 10-16-2013
Shoulder Press day-my body decided to make it a light week
Military BB standing press
work sets 160-3x1
DB press
3x10
Dips
Thursday 10-17-2013
Light back day
lots of back exts, light shrugs, light bb rows, light neck work.
Friday 10-18-2013
Hardcore gym arm wrestling workout
Back Pressure Training with Band
4 sets, 30 sec holds each arm
Hook Training/Pulls with band
3 sets per arm, 10 reps each arm
Hook Curls
4 sets of 2 each arm
Side Pressure with bands
3 sets of 20-25sec hold, each arm
Hammer Curls
1x25
Grippers
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Post by Brett Faught on Oct 28, 2013 13:36:26 GMT -5
Thursday Oct. 24th, 2013
Elevated Deadlift
135, 225, 275, 315 warmups
375-1x
405-1x! PR off plate
425-1x-PR! off plate! it's still flowerbed weight but I'm slowly climbing, no back problems. Form is getting better.
SLD
worked up to 315 for 3, easy, felt great
Shrugs
300-8x, 8x, 8x
Then!
Arm wrestling workout in St. Peters, MO! Great table time...hardcore practice...My right is healed up! It's behind in strength and power though...Left felt very strong! Great workout
Saturday Oct. 26th, 2013
crapty chest workout! should've waited until Sunday
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Post by Brett Faught on Nov 3, 2013 23:29:09 GMT -5
Oct. 28th 2013 Monday
Front squats
4x2
Back Squat
3x2
calves
then
Deadlift (off 45LB plates
light recovery since I d/l only 4 days before work set of 1x10
Racl Puls
same, work set of 1x10
BB Rows
225-6x
240-6x
240-6x
neck work and abs
Tuesday oct 29
arm wrestling workout (table time) in pana, IL, went pretty well...worked mostly on my top roll
Wed Oct 30, 2013
hammer curls, bb curls, abs, core, cardio
Thursday Oct 31st, 2013
BB Military press
work sets
170-1x
170-1x
175-1x
175-1x
DB Military
45s-3x12
Hand stand pushups
set of 8
Dips
bw- 3x12
Cable rope exts and pushdowns
2x8-10 each
shoulder rehab aka raises
Friday Nov. 1st, 2013
abs and core
Saturday Nov. 2nd
some gym aw training, forearm locked up..ice!
Sunday Nov 3rd 2013
Recovery week with squats, light 3 sets
GRIP
db holds with wrist curl
3 sets 35sec holds
Gulley grip (2in rotating handle, connected to a wrench with weight on wrench) one hand pickups
45-1x/arm
70-1x/arm
85-1x/arm
100-1x/arm!
115-1x/arm!
grippers
warm up with 100 and 140
No. 1.5 (167.5LBS)
closed it 5x each hand THEN, 12 with right and 10x with left!!!!! huge pr! then did a set of 7 reps each hand! Time to buy the No. 2!!!
Steel bending
bent 4 pc of 3/16" square stock (6" in length)
Wrist curls with bands
4x20-27 reps
home to ice and confidence is going up with these tiny girl hands of mine lol!
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