[Rocky]

^^^Balls! Now I'm gonna have to work on my photoshop skills!!!!

[Rocky]

Thought I'd try doing some grip, wrist and ab work on one of my weekend rest days.
Starting to get RSI in my right wrist from work (no not from excessive wanking!) so thought I could do with strengthening the area.

Did wrist raises and reverse wrist raises with light weight 3 sets x 15 reps
Wrist curls and reverse wrist curls 3 x 15 reps
Hanging grip work
Some reverse crunches - my lower abs are letting the side down.
Think I'll do this every saturday.
The little things help the big things!

[pickle]

nothing caps off freaky biceps like freaky forearms good jub with the wrist curls and that.

[Rocky]

Gotta get the freaky bicepos first!

my shoulders are aching and not in a good way. Hurts a bit if I pull things or pick up something heavy. Hmmm...

Did a lighter session today. Probably will all week for a change. Feeling a bit below par and hopefully gonna join a gym end of this week so will have a lighter week and hit it hard when I join up.

Close-grip BB bench press (elbows flared): 90lb x 15, 110lb x 12, 132lb x 10, 155lb x 8, 165lb x 3 (2 sets)
Incline BB bench: 165lb x 10
Incline DB Press: 60lb x 15 (2 sets)
DB Flyes: 45lb x 15 (2 sets)

EZ BB Lying Tri extension: 70lb x 15 (2 sets)
Tri pushdown: 70lb x 20

Hope my shoulders ease off soon. Wondering if they are cos of the job...or just all the throwing stuff around at targets while working to pass the time has pulled it out of joint a bit...

[ryanmalone43]

Good lookin chest day you got there Rocky!, youve got some beat like lifts with those dumbells especially since your shoulder has been botherin you... a buddy of mine always uses glucosamine when his shoulder hurts and has good things to say bout it. hope it heals up for ya bro... peace.

[Rocky]

^^^Cheers buddy - might have to search some of that out! Shoulder feels a lot better actually - think it must have been all the throwing stuff about yanking my shoulder! Ha ha!

Anyway - another "light" day today. Or rather - it was meant to be lighter weight and high reps but found it really difficult to do much more than 12 reps with what would normally be my 2nd warm-up weight.

Thinking it may be due to the fact I just never train light with higher repsand therefore don't really involve my slow-twitch fibres (or is it fast-twitch? Can never remember which way round it is!) so am thinking I could do with introducing this kind of session a bit more regularly. Just goes against my "heavy weight/low rep mentality!! But hopefully will aid gaining a little more size and improve my high weight sessions when I do the odd light one! Plus it'll strengthen my joints rather than destroy them aswell I suppose. Where was I...Oh yeah...

Wide grip lat pulldown: 90lb x 12, 120lb x 10
Wide grip chins: x 15 (2 sets)
Overhand BB Row: 120lb x 12, 155lb x 10 (2 sets)
Close grip chins: x 12 (2 sets)
One arm DB rows: 66lb x 15 (2 sets)

EZ BB curls (back braced): 66lb x 15 (2 sets)
Lying cable curls: 45lb x 15 (2 sets)
Alt incline DB curls: 27lb x 10, 22lb x 12

[pickle]

Haha you can do far too many chinups. I can do 15 reps for 1 set and then the next set would drop to about 1 rep :P That is an awesome light day. Good work

[Rocky]

Still no joining up at the gym...computer system isn't running...shite. Getting annoyed with my lack of equipment! Leg sessions are suffering. Tried something different (again!)

BB Hack Squat: 90lb x 12, 132lb x 10, 176lb x 10, 220lb x 10 - could have done more but was awkward and when the bar rubbed on my calves! REALLY hurt!
SLD: 220lb x 10, 303lb x 6, 310lb x 4
DB Power lunges: 80lb x 8 (2 sets)
Duck squats: 155lb x 10, 200lb x 10, 255lb x 10 - could have done more but no more room on my bar without it restricting my movement!
Leg Ex: Pyramidding down, up and down again from 155lb

Didn't do shoulders today, was on a bit of a downer going in so couldn't be arsed. Was surprised I did as well as I did on legs to be honest!
Will do shoulders on my grip and ab work day tomorrow!

[Rocky]

No workout today - got home from work, had something to eat - collapsed on the bed and fell asleep till tea! Then had to look after the kids. Working every day is really starting to catch up with me. I WILL TRAIN TOMORROW!

[Diesel]

Originally Posted by Rocky

No workout today - got home from work, had something to eat - collapsed on the bed and fell asleep till tea! Then had to look after the kids. Working every day is really starting to catch up with me. I WILL TRAIN TOMORROW!

bench press your kids :Banane14:

[Rocky]

^^^ Now there's an idea...they wriggle too much!

[Rocky]

Decided to do my chest and tri session today in ith my shoulders and wrist/grip/foreamr work!

Close grip BB press (elbows flared): 90lb x 12, 133lb x 10, 165lb x 8, 176lb x 3
BB Press: 220lb x 4 (gave up - close grip had done for me
Incline DB press: 60lb x 12, 72lb x 8, 78 x 4 - not too chuffed with this
Flat Flyes: 45lb x 10, 55lb x 8, 60lb x 6

Giant set: DB alt press/DB raise/ Bent over DB raise - this was frustrating - couldn't get what I wanted out of it cos tris were done from the chest stuff, plus front delts had obviously taken some aswell. Bum.

Tri pushdown: 60lb x 10, 88lb x 10, 94lb x 8
Revers dips: w/132lb on lap x 10, w/220lb on lap x 6 - stripped weight down and dipped to failure - the weight just hurt my legs and was awkward to get on on my own - but pleased with the weight I was using!

Press ups to failure -(was probably about 4!)

Wrist raises (front and back): 5lb x 15
Wrist curls: regular - 47lb x 12
reverse - 33lb x 10

Hanging grip work - till I dropped

So so session - my shoulder routine really suffers when I train it with chest. Obviously using too much delt in my bench - but I make sure I keep my shoulders well back and back flat with a slight arch in it focussing the pushing into my pecs. Hmmm...

[SimplyHuge]

Nice training log Rocky. What is hanging grip work? My brother and I like to do grip stuff for fun, so if you know some good exercises for it let me know.