John Knowlton Posted June 26 Author Share Posted June 26 6/26 FRONT DUMBELL RAISE 10 X 15 15 X 15 20 X 15 CABLE UP RIGHT ROW 30 X 20 40 X 20 50 X 20 60 X 20 DUMBELL SHOULDER PRESS 25 X 10 30 X 10 35 X 10 40 X 10 45 X 6 BENT OVER DUMBELL RAISE 10 X 20 15 X 20 20 X 15 SIDE DUMBELL RAISE 20 X 10 25 X 10 30 X 10 PINCH BLOCKS 52 X 1 34 X 1 41 X 1 46 X 1 49 X 2 WITH 10 SEC. HOLD 29 X 5 34 X 5 4 Quote Link to comment Share on other sites More sharing options...
Douglas Carney Posted June 26 Share Posted June 26 23 minutes ago, John Knowlton said: 6/26 ... PINCH BLOCKS 52 X 1 34 X 1 41 X 1 46 X 1 49 X 2 WITH 10 SEC. HOLD 29 X 5 34 X 5 Your pinch blocks rock! Good time under tension this session, too. 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted June 27 Author Share Posted June 27 6/27 AM WORKOUT BENCH BAR X 20 X 2 135 X 10 225 X 7 245 X 5 275 X 3 295 X 2 315 X 1 FLYS 15 X 15 20 X 15 25 X 10 PUSH DOWN 50 X 10 60 X 10 70 X 10 80 X 10 DUMBELL BENCH 50 X 20 60 X 17 70 X 12 SAXON BAR 60 X 2 110 X 1 130 X 1 140 X 1 150 X 1 110 X 5 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted July 1 Author Share Posted July 1 7/1 AM WORKOUT LEG EXTENSION 50 X 15 70 X 15 90 X 15 110 X 15 130 X 15 SQUAT 135 X 10 185 X 5 235 X 5 255 X 5 265 X 5 LEG PRESS 100 X 15 200 X 15 300 X 15 400 X 15 450 X 15 LEG CURL 10 X 15 20 X 10 30 X 10 40 X 7 50 X 4 CALF RAISE 100 X 25 X 4 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted July 1 Author Share Posted July 1 MID DAY GRIP WORK COC#T X 15 COC#.5 X 10 COC#1 X 7 COC#1.5 X 5 COC#2 RGC 96 X 3 COC#2 RGC 105 X 1 COC#1 X 10 COC#.5 X 10 COC#T X 10 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted July 2 Author Share Posted July 2 7/2 AM WORKOUT SKULL CRUSHER 20 X 20 30 X 20 40 X 20 50 X 20 60 X 20 BARBELL CURL 45 X 15 55 X 15 65 X 15 75 X 15 85 X 15 PUSH DOWN 40 X 15 50 X 15 60 X 15 70 X 15 80 X 10 DUMBELL CURL 20 X 15 25 X 12 30 X 10 35 X 8 40 X 5 TRICEP EXTENSION 10 X 20 15 X 20 20 X 20 25 X 20 30 X 20 PREACHER CURL 40 X 10 50 X 10 60 X 10 70 X 10 80 X 10 PUSH DOWN WITH ROPE 20 X 20 30 X 20 40 X 15 50 X 15 60 X 7 DUMBELL HAMMER CURL 15 X 20 20 X 15 25 X 15 30 X 10 35 X 7 3 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted July 2 Author Share Posted July 2 7/2 MID DAY GRIP WORK GRIP MECHINE 100LBS 5 SETS OF 10 70LBS 5 SETS OF 10 50LBS 5 SETS OF 10 GRIP THING # 1 50LBS 5 SETS OF 10 EACH HANDLE 75LBS 5 SETS OF 10 EACH HANDLE 6 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted July 3 Author Share Posted July 3 (edited) 7/3 AM WORKOUT BENT OVER DUMBELL RAISE 10 X 20 15 X 20 20 X 20 CABLE UP RIGHT ROW 40 X 15 50 X 15 60 X 15 70 X 15 70 X 15 DUMBELL SHOULDER PRESS 25 X 15 30 X 15 35 X 10 40 X 9 45 X 5 BARBELL SHOULDER SHURG 135 X 15 185 X 15 205 X 15 225 X 15 FRONT DUMBELL RAISE 10 X 15 15 X 15 20 X 15 SIDE DUMBELL RAISE 15 X 10 20 X 10 25 X 10 Not too much overhead work today, Arthritis Pain in the shoulders Was a bit much this morning SAXON BAR 60 X 2 130 X 1 140 X 1 145 X 1 150 X------ FAILED 130 X 4 Edited July 3 by John Knowlton 5 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted July 4 Author Share Posted July 4 7/4 AM WORKOUT today's workout was quick and easy. Got called into work for a 10 hour day, on the Fourth of July. first time in 40 years. I've had to work on this holiday. BENCH BAR 20 X 3 135 X 20 155 X 20 175 X 20 PUSH DOWN 40 X 20 50 X 20 60 X 20 HAPPY FOURTH OF JULY have fun and be safe 3 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted July 4 Share Posted July 4 15 minutes ago, John Knowlton said: 7/4 AM WORKOUT today's workout was quick and easy. Got called into work for a 10 hour day, on the Fourth of July. first time in 40 years. I've had to work on this holiday. BENCH BAR 20 X 3 135 X 20 155 X 20 175 X 20 PUSH DOWN 40 X 20 50 X 20 60 X 20 HAPPY FOURTH OF JULY have fun and be safe sorry to hear that John. You've put your time in. Some young guy should be taking this shift for you. Happy 4th to you. 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted July 4 Author Share Posted July 4 YEP . but it is what it is. Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted July 5 Author Share Posted July 5 HAPPY FRIDAY AM WORKOUT LAT PULL DOWN 60 X 10 80 X 10 100 X 10 110 X 10 120 X 10 130 X 10 LOW ROW 100 X 10 110 X 10 120 X 10 130 X 10 140 X 10 BENT OVER ROW 135 X 10 185 X 10 205 X 10 225 X 10 CABLE UP RIGHT ROW 40 X 10 50 X 10 60 X 10 70 X 10 80 X 10 CABLE CURL 30 X 10 40 X 10 50 X 10 60 X 10 70 X 10 DEADLIFT 135 X 7 185 X 5 225 X 3 275 X 2 325 X 1 CONCENTRATION CURLS 30 X 5 SETS OF 10 45 X 3 SET OF 5 7 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted July 5 Share Posted July 5 happy Friday John! 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted July 8 Author Share Posted July 8 7/8 AM WORKOUT Something different today SQUAT 135 X 10 185 X 7 205 X 5 225 X 3 245 X 2 265 X 1 BENCH BAR 20 X 3 135 X 10 205 X 7 225 X 5 275 X 3 295 X 2 315 X 1 DEADLIFT 135 X 7 225 X 5 275 X 3 295 X 2 315 X 1 And now for something completely different. For the next four days, I'm going to concentrate on just grippers. Something like one day A couple light grippers, lots of volume, next day heavier grippers low reps, back-and-forth just to see what happens. 7 Quote Link to comment Share on other sites More sharing options...
Douglas Carney Posted July 8 Share Posted July 8 21 minutes ago, John Knowlton said: ... And now for something completely different. For the next four days, I'm going to concentrate on just grippers. Something like one day A couple light grippers, lots of volume, next day heavier grippers low reps, back-and-forth just to see what happens. Curious to hear how it goes! 1 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted July 8 Author Share Posted July 8 YEP. It's a lot in 4 days, after Friday I will rest and test for a PR on Tuesday. right now, my best with a gripper is about 112, but on the hand dynamometer I hit 141, not sure where this will take me, I am hoping to get past the 115 with a gripper, small goals, 4 Quote Link to comment Share on other sites More sharing options...
Charlie Hayes1 Posted July 8 Share Posted July 8 Hi, I don't know if it helps, but it is possible that the dynamometer reading is not accurate - assuming, of course, that the gripper rating of "about 112" is reasonably reliable. To explain: I saw a video on youtube where someone got an extremely high reading on a hand dynamometer and it was applauded as a world record grip. It was subsequently pointed out that the dynamometer had a design flaw of sorts, in that a very fast close could bump the needle past the actual max load level. The dynamometer in question had two needles - as in old style valves and meters - and the white one measured the load and dropped back to zero once pressure dropped, while the red needle was designed to remain at the highest position. This is to allow therapists, doctors, etc. to record the reading after the patient/client/test subject had let go. However, the dynamometer was intended to measure pure strength and was only reliable if pressure was applied slowly and according to a specific protocol. This did not mean that the athlete in question had deliberately cheated, but his ability to apply pressure quickly had the effect of generating a higher reading than he was actually capable of. Thus, it may be that your dynamometer has a similar design feature/flaw and it has recorded an imprecise reading. Of course, this is only speculation and is intended purely as a suggestion. I know from experience that some types of gripper feel easier or harder than others when I test myself on them, for example, the Ivanko Super Gripper has a very different feel to Torsion Grippers and the Vulcan, while similar to Torsion Grippers, nevertheless feels somewhat different. Perhaps, the dynamometer simply allows you to generate more force than your "112" rated gripper? 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted July 8 Author Share Posted July 8 Cool this helps. I wondered why it was so different. Quote Link to comment Share on other sites More sharing options...
Nuttgens Posted July 8 Share Posted July 8 2 hours ago, Charlie Hayes1 said: Hi, I don't know if it helps, but it is possible that the dynamometer reading is not accurate - assuming, of course, that the gripper rating of "about 112" is reasonably reliable. To explain: I saw a video on youtube where someone got an extremely high reading on a hand dynamometer and it was applauded as a world record grip. It was subsequently pointed out that the dynamometer had a design flaw of sorts, in that a very fast close could bump the needle past the actual max load level. The dynamometer in question had two needles - as in old style valves and meters - and the white one measured the load and dropped back to zero once pressure dropped, while the red needle was designed to remain at the highest position. This is to allow therapists, doctors, etc. to record the reading after the patient/client/test subject had let go. However, the dynamometer was intended to measure pure strength and was only reliable if pressure was applied slowly and according to a specific protocol. This did not mean that the athlete in question had deliberately cheated, but his ability to apply pressure quickly had the effect of generating a higher reading than he was actually capable of. Thus, it may be that your dynamometer has a similar design feature/flaw and it has recorded an imprecise reading. Of course, this is only speculation and is intended purely as a suggestion. I know from experience that some types of gripper feel easier or harder than others when I test myself on them, for example, the Ivanko Super Gripper has a very different feel to Torsion Grippers and the Vulcan, while similar to Torsion Grippers, nevertheless feels somewhat different. Perhaps, the dynamometer simply allows you to generate more force than your "112" rated gripper? I know with the dial dyno if you kinda shake it or jerk it it will give a higher than actual reading you need to squeeze without flinging your arm around. And as for the gripper rating it is 112lbs on the back of the handle where your pinky is sitting and your putting force through all 4 fingers where the leverage is worse so it will take more than the 112 pounds to close because of the leverage. Hope what I am saying makes some sort of sense. 1 Quote Link to comment Share on other sites More sharing options...
Charlie Hayes1 Posted July 8 Share Posted July 8 Thanks, I wasn't aware of the shaking/jerking thing. It makes sense. As for how force spreads through the four fingers, I guess that has some impact on any gripper using a pivot, such as a torsion gripper or the Ivanko, etc., while the handle of a dynamometer might even things out a bit. 2 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted July 10 Author Share Posted July 10 7/9 grip workout COC # T 3sets of 20 COC # .5 3sets of 20 COC # 1 3sets of 20 this was done over the course of 2 hours COC#T x 10 x 2 COC#.5 x 10 x 2 COC#1 x 10 x 2 no rest nonstop 4 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted July 11 Author Share Posted July 11 7/10 Day 2 grip workout COC#1 2 sets of 5 COC#1.5 2 sets of 3 COC#2 RGC 96 2 sets of 2 COC#2 RGC 105 2 sets of 1 COC#2.5 chocked RGC 122 3 sets 1, 5 sec hold coc#2 1 set of 5 coc#1.5 1 set of 10 coc#1 1 set of 10 6 Quote Link to comment Share on other sites More sharing options...
John Knowlton Posted July 12 Author Share Posted July 12 7/11 Day 3 Grip workout COC#1 5 sets of 20 COC#1.5 4 sets of 10 COC#T 2 sets of 30 COC#.5 2 sets of 30 4 Quote Link to comment Share on other sites More sharing options...
Douglas Carney Posted July 12 Share Posted July 12 7 hours ago, John Knowlton said: 7/11 Day 3 Grip workout COC#1 5 sets of 20 COC#1.5 4 sets of 10 COC#T 2 sets of 30 COC#.5 2 sets of 30 How did that volume feel? Good workout? Too much, too light? Quote Link to comment Share on other sites More sharing options...
Douglas Carney Posted July 12 Share Posted July 12 On 7/5/2024 at 11:23 AM, John Knowlton said: HAPPY FRIDAY AM WORKOUT LAT PULL DOWN 60 X 10 80 X 10 100 X 10 110 X 10 120 X 10 130 X 10 LOW ROW 100 X 10 110 X 10 120 X 10 130 X 10 140 X 10 BENT OVER ROW 135 X 10 185 X 10 205 X 10 225 X 10 CABLE UP RIGHT ROW 40 X 10 50 X 10 60 X 10 70 X 10 80 X 10 CABLE CURL 30 X 10 40 X 10 50 X 10 60 X 10 70 X 10 DEADLIFT 135 X 7 185 X 5 225 X 3 275 X 2 325 X 1 CONCENTRATION CURLS 30 X 5 SETS OF 10 45 X 3 SET OF 5 Stuff like this on your page is my inspiration for Pull, Bize, and Trize Day. Quote Link to comment Share on other sites More sharing options...
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