Tuesday, February 12, 2008

12 February 2008 - Gym Workout

Ab Circuit (3 runs, no rest between movements, 1 minute rest between sets)
-Barbell Lever Side Bends X 10
-Swiss Ball Crunches X 20
-Flat-Leg Sit-Ups X 10

Roman Sit-Ups
-3 X 15

Stress Ball Warm-Up (L/R)
-3 X 50

Grippers
RH
-Filed HG150 X 20 CCS
-CoC #2 X 10 MMS
-HG300N X 5 MMS
-CoC #2.5 X 2 MMS
-Choked CoC #3 X 5 FR (~1/16" - 1/8" out)
-CoC #4 X 5 Set Attempts (past parallel)
-CoC #3 X 2 FR
-CoC #2.5 X 2 MMS, 5 FR
-CoC #2 X 2 MMS, 5 FR
-Filed HG150 X 1 OC (~45 sec.)
LH
-Filed HG150 X 20 CCS

-CoC #2 X 7 MMS
-HG300N X 2 MMS, 3 FR
-CoC #2.5 X 3 FR
-Choked CoC #3 X 5 FR (~1/4" - 3/8" out)
-CoC #4 X 5 Set Attempts (to a parallel set)
-CoC #3 X 2 FR-CoC #2.5 X 2 FR
-CoC #2 X 3 FR
-Filed HG150 X 1 OC (~20 sec.)

Extensors
-Easy Band X 50
-Med Band X 50
-Hard Band X 50

NOTES: My body has been destroyed the last few days for getting back into the weights. It's been way too long and I'm paying for it. That's what I get. Today was as a quick core and grip workout. The barbell lever side bends are from a Rick Walker article entitled, "Combat Hard: Surviving the Moment of Impact". I read this article last year, but it was just brought back to memory from an Adam Glass post on Straight to the Bar. It's a great movement, that'll kick your ass. I did these with zero additional weight on the bar.
The grippers felt horrible today. My crush was shit today, plain and simple. I'll hit pinch tomorrow and get back to the grippers in a few days. I've been tossing the idea of a serious volume program around in my head. Although it's a very high volume program, it's tiered for strength and gripper levels. A few guys on the Gripboard have had great success with it, but I'm still not 100% sold.

1 comment:

Rick said...

Those side levers are awesome and will make you super sore every time you do them. Work on adding weight to the bar and your abs will much stronger for it.