IGX

Thu 10/29/2020

Warm up - mace swings, light stretching

Bench
135 x 5, 145 x 5, 160 x 5, 180 x 5, 5, 5
145 x 5, 5, 5

DB incline press (high) 45s x 10, 10, 10

Cable rows, lat pull downs

DB curls - 25s x 3 sets

Core/ab work - planks, side planks, 1 arm/elbow planks, founders sequence between planks

Wed 10/28/2020

1 arm long cycle
12kg x 20:00 minutes, then without setting bell down right into KB complex
cleans, 1 arm jerks, half snatch, 1 arm long cycle - all for 10 reps each arm. Added about 6:30

core - landmine rotation/twists, standing band crunches.

2020.10.27PM; Cycle 21, Week 3, Day 3... 1. Bench Press 85 x 5 110 x 5 130 x 3 160 x 5 180 x 3 205 x 4 (PR) 2.1 Dip 4 x 8 2.2 Fly 4 x 12 @ 30's 3.1 E-Z Curl Lying Triceps Extension 4 x 10 @ 50 3.2 Pushups 4 x 10 ... Also, I bought an Assault AirBike today to add to the home gym. I'm good about doin...

Mon 10/26/2020 1 arm long cycle - 12kg x 22:00 core work - full contact twists, standing band crunches, side bends ----- Tue 10/27/2020 Warm up - stretching, squats, KB squats, 1 leg work Deadlift 135 x 5, 165 x 5, 190 x 5, 215 x 5 165 x 5, 5, 5 SSB Squat 115 x 5, 125 x 5, 135 x 5, 145 x 5, 155 x 5 ...

What are the movements finger extensors take part in? Most lifts involve finger flexors, and I am not an authority by any means, but it seems the significance is of extensors is limited. It may be that they get enough training from secondary signalling from flexors. I get the idea of training oppos...

Brookfield's Mastery of Hand Strength had a lot of useful information in that regards. I think for the hand, balanced would be having strength through a variety of applications? Crushing strength. Finger strength. Holding strength, Pinching. Etc. etc. But do you really want to go full grip fu? Would...

Sun 10/25/2020 Warm up - stretching, mace swings, goblet squats Press 65 x 5, 75 x 5, 90 x 5, 105 x 5, 120 x 8 105 x 5, 5, 5, 5 DB Row - 45 x 6/6, 18/18 DB bench press - 40s x 10, 10, 10 Lat pull downs 3 of 10; cable rows 2 of 10 Barbell curl - 53 x 3 sets of 10 cable tricep extentions core work - a...

No one on this board is going to convince anyone else to vote for someone other than their guy. That said, this obsession with Hunter Biden amuses me to no end. Let's apply the same journalistic/evidentiary standards you're using and apply them to Trump. How about: -a "gift" of $10M in cash from Eg...

Thu 10/22/2020
1 arm long cycle switch on the minute
16kg x 6:00
12kg x 6:00
had to cut workout short.
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Fri 10/23/2020
off
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Sat 10/24/2020
1 arm long cycle
16kg x 4:00 on/1:00 off x 2
12kg x 20:00 (mixed in some half snatches for 4 minutes)
Light jogging.

No one gives a shit what Hunter Biden did or did not do except for Fox News and the basket of deplorables. Shit like that would stick Hilary because plenty of regular people loathed her. Regular people do not loathe Joe Biden. They might not think he will be a great president. They might vote for Tr...

Tue 10/20/2020
warm up
12kg 1 arm lc switch on the minute - 22:00

Warm up - stretching, goblet squats, 1 leg work

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Wed 10/21/2020

Squat
140 x 5, 155 x 5, 170 x 5, 190 x 5
150 x 5, 5, 5

Romanian Deadlift
72.5 x 10, 10, 10

Calves
Abs

In addition to all of the above, placing a slightly deflated soccer ball or such against the wall and pushing your forehead, back of the head, and sides of the head either for time or for reps gives another way to exercise it.

Mon 10/19/2020

Warm up - stretching, mace swings, goblet squats

Bench press
135 x 5, 155 x 5, 175, x 5, 5, 5
140 x 5, 5, 5, 5

Band rows - 4 sets of 12-15

DB Curls 25s - 2 "hard" sets

Plank - 1 hard set

Limited time today.

Sun 10/18/2020
Warm up - yrg, halos, goblet squats, mace swings, 1 leg balance work

16kg 1 arm long cycle - 4:00 on/1:00 off; 2:00 on/1:00 off x 3
12kg half snatch 4:00

30 minute walk with 25lb back pack

more walking, mobility work, etc. after

Fri 10/16/2020 off ----- Sat 10/17/2020 warm up - yrg, mace swings, lunges, goblet squats, etc. Deadlift 135 x 5, 155 x 5, 180 x 5, 200 x 5 155 x 5, 5 ,5 SSB Squat 115 x 10, 10, 10 KB shrugs leg curls, leg extensions face pulls calves core work - anti rotation, planks, planks with one arm, band good...

Wed 10/14/2020 warm up - yes 1 arm long cycle 20:00 on/1:00 off, 2:00 on ------- Thu 10/15/2020 warm up - yes Press 45 x 5, 65 x 5, 85 x 5, 100 x 5, 110 x 8 100 x 5, 5, 5, 5 Incline press (barbell) 100 x 10, 115 x 10, 125 x 10 DB row - 45 x 5/5, x 16/16 BB Curl - 51.25 x 10, 10 ,10 some band tricep ...

http://abc7.com/food/this-bakery-accura ... pshXY0HRQ8

Trump takes Pennsylvania and most likely the country.

Tue 10/13/2020

Warm up - goblet squats, stretching

Squat
115 x 5, 130 x 5, 145 x 5, 165 x 5, x 5
145 x 5, 5, 5

Calf raise
145 x 15, 15

Romania Deadlift
70 x 10, 10, 10

Ab work - band anti rotation, planks with 1 arm balances, founders - 3 rounds

Mon 10/12/2020

Warm up - YRG, TGUs, mace swings

12kg 1 arm lc switch on the minute 20:00 on/1:00 off; 2:00 on

yrg work, hindu squats, BW squat stretches

Sun 10/11/2020

Warm up - halos, YRG, goblet squats, TGUs, mace swings, club swings

16kg 1 arm lc switch on the minute 4:00
12kg 1 arm lc switch on the minute 10:00; 6:00

Sat 10/10/2020

Warm up - halos, yrg, mace swings, goblet squats, club swings

Bench
135 x 5, 150 x 5, 170 x 5, x 5
135 x 5, 5, 5

DB clean and press 35s x 4 sets of 10

DB Row - 45 x 14/14, 10/10

BB curl (with iso hold) - 50 x 3 sets

Core - leg lifts, 24 kg side bends, crunches

jump rope - 3 sets

Thu 10/8/2020

Warm up - halos, goblet squats, snatches

Deadlift
135 x 5, 170 x 5, 195 x 5, 215 x 5
155 x 5, 5, 5

SSB Squat
115 x 5, 5, 5

DB Row 45 x 12/12, 10/10
some band rows

DB curls 20s - iso hold to reps - 3 sets

Core - plank/founders - 3 sets

really tired
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Fri 10/9/2020
off

http://www.t-nation.com/training/tip-the-curl-you-cant-handle?utm_source=facebook&utm_medium=social&utm_campaign=article9151&fbclid=IwAR0M2RzHE0VH2kl-Xh0wB6_cGwzVV7iU7s0rNsUg_BJ3k3f0J088uC40R08 Simple article/technique. Takeaway is that you need to build the mind/muscle connection with the bicep an...

Wed 10/7/2020

1 arm LC switch on the minute
12kg x 20:00
some shadowboxing, core work, stretching

I have noodle arms and have been working on it since this summer. One thing I picked up from t-nation that seems to have made a difference - super set reverse/hammer curls with regular curls and vice versa. BB reverse curls to failure, then switch grip and go straight to regular curls. DB hammer cur...