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I thought I'd begin posting my workouts, not all but some, for personal reference and hopefully it may interest others. This training journal will detail full body workouts performed from 3 days a week to as much as 6 days a week. It will also detail split training workouts from time to time (depending upon how I feel), and grip training. A variety of thick grip training tools will be used throughout my training which will include, axles, thick grip dumbbells, fat grips, alpha grips, etc. If anyone has any questions, feel free to ask. I will also post links to the training equipment I use.
 

Strength Oldschool Home Gym


Yesterday (Mon 19 July 2021) I performed a full body training session to find my 5 rep max on various exercises. Max attempts were performed as strictly as possible. Full workout took well over 3 hours! I wouldn't normally train this way but I wanted to perform all my training lifts in one workout instead of taking it over two or more days. I didn't rest long between sets, as soon as I got my breath back I proceeded to the next set / exercise. The purpose of finding my 5 rep max lifts is to use a percentage of that max lift for future "Full Body Workout" sessions.


3/4 SQUAT (2" Thick Watson Barbell) - Check out this bar here.

  • 20kg (45 lbs) - 5 reps
  • 30kg (66 lbs) - 5 reps
  • 40kg (88 lbs) - 5 reps
  • 50kg (110 lbs) - 5 reps
  • 60kg (132 lbs) - 5 reps
  • 70kg (154 lbs) - 5 reps
  • 80kg (176 lbs) - 5 reps
  • 90kg (198 lbs) - 5 reps
  • 100kg (220 lbs) - 5 reps
  • 110kg (242 lbs) - 5 reps
  • 120kg (264 lbs) - 5 reps
  • 130kg (286 lbs) - 5 reps
  • 140kg (308 lbs) - 5 reps
  • 150kg (330 lbs) - 5 reps
  • 160kg (352 lbs) - 5 reps

No knee wraps or belt was used. Top weight (marked in red) was 160kg. I achieved 5 reps and should have added more weight but decided not to. I perform 3/4 reps instead of full squats due to past knee injuries. I also tore my left quad muscle two years ago (non weight training related) and to this day I'm still worried about it happening again. So from a leg training point of view, I'm still experimenting.


RACK DEADLIFTS (2.36" Thick Axle - Pulling from just above knees) - Check out this bar here.

  • 20kg (45 lbs) - 5 reps
  • 30kg (66 lbs) - 5 reps
  • 40kg (88 lbs) - 5 reps
  • 50kg (110 lbs) - 5reps
  • 60kg (132 lbs) - 5 reps
  • 70kg (154 lbs) - 5 reps
  • 80kg (176 lbs) - 4 reps

My grip gave out on the last set so I wasn't able to achieve 5 reps which meant my top set (marked in red) was only 70kg. I don't perform full deadlifts from the floor at this moment in time due to a past injury. I will gradually increase the range of motion over time. However I do like rack pulls and so may stick with them and just avoid full range deadlifts. 


FLAT BARBELL BENCH PRESS (2" Thick Watson Barbell)

  • 20kg (45 lbs) - 5 reps
  • 30kg (66 lbs) - 5 reps
  • 40kg (88 lbs) - 5 reps
  • 50kg (110 lbs) - 5 reps
  • 60kg (132 lbs) - 5 reps
  • 65kg (143 lbs) - 5 reps
  • 70kg (154 lbs) - 5 reps
  • 75kg (165 lbs) - 5 reps
  • 80kg (176 lbs) - 5 reps
  • 85kg (187 lbs) - 4 reps


LAT PULLDOWN MACHINE (Wide-Grip Watson 2" Thick Handle) - Check out this handle here.

  • 20kg (45 lbs) - 10 reps
  • 30kg (66 lbs) - 5 reps
  • 40kg (88 lbs) - 5 reps
  • 50kg (110 lbs) - 5 reps
  • 55kg (121 lbs) - 5 reps
  • 60kg (132 lbs) - 5 reps
  • 65kg (143 lbs) - 5 reps
  • 70kg (154 lbs) - 5 reps
  • 75kg (165 lbs) - 4 reps


INCLINE BARBELL BENCH PRESS (2 Plates steep - 2" Thick Watson Bar)

  • 20kg (45 lbs) - 5 reps
  • 30kg (66 lbs) - 5 reps
  • 40kg (88 lbs) - 5 reps
  • 50kg (110 lbs) - 5 reps
  • 60kg (132 lbs) - 5 reps
  • 70kg (154 lbs) - 5 reps
  • 75kg (165 lbs) - 5 reps
  • 80kg (176 lbs) - 5 reps
  • 85kg (187 lbs) - 2 reps


LAT PULLDOWN MACHINE (Gym Pin "D handle" bar + Two Rolling Thunder Thick Grip Revolving Handles)

  • 10kg (22 lbs) - 5 reps
  • 15kg (33 lbs) - 5 reps
  • 20kg (45 lbs) - 5 reps
  • 25kg (55 lbs) - 5 reps
  • 30kg (66 lbs) - 5 reps
  • 40kg (88 lbs) - 5 reps
  • 50kg (110 lbs) - 5 reps
  • 55kg (121 lbs) - 5 reps
  • 60kg (132 lbs) - 5 reps
  • 65kg (143 lbs) - 2 reps


Gym Pin website (UK based but ship world wide) - click here.
Gym Pin "D handle bar" - click here.

* Apply "strengtholdschool10" at checkout to SAVE 10% off your purchase at Gym-Pin.

Rolling Thunder Handles - (International) click here / (UK based) click here.


STANDING BARBELL SHOULDER PRESS (2" Thick Watson Barbell)

  • 20kg (45 lbs) - 5 reps
  • 30kg (66 lbs) - 5 reps
  • 35kg (77 lbs) - 5 reps
  • 40kg (88 lbs) - 5 reps
  • 45kg (99 lbs) - 5 reps
  • 50kg (110 lbs) - 2 reps


INCLINE DUMBBELL BENCH PRESS (2 Plates steep)

  • 10kg (22 lbs) - 5 reps
  • 15kg (33 lbs) - 5 reps
  • 20kg (45 lbs) - * Did not attempt *

* I stopped after 2 sets. I was using adjustable dumbbells and the major negative with adjustable dumbbell handles is that after the weight is loaded, cleaning the dumbbells and resting both dumbbells on my thighs is too painful and uncomfortable.
 

Fixed Weight Dumbbells vs Loadable Dumbbells


With Hex Rubber Dumbbells, this is a lot easier and much more comfortable to do. So I decided to end the exercise until I work out my options... either I switch to Hex Dumbbells (which I had initially planned to sell my collection) or I try out a device such as "Spot Grips" (expensive).
 


ONE ARM LAT PULLDOWNS (Rolling Thunder Handle)

  • 10kg (22 lbs) - 5 reps
  • 15kg (33 lbs) - 5 reps
  • 20kg (45 lbs) - 5 reps
  • 25kg (55 lbs) - 5 reps
  • 30kg (66 lbs) - 2 reps


BARBELL ROWS (2" Thick Watson Barbell)

  • 30kg (66 lbs) - 5 reps
  • 40kg (88 lbs) - 5 reps
  • 50kg (110 lbs) - 5 reps
  • 60kg (132 lbs) - 5 reps
  • 70kg (154 lbs) - 5 reps
  • 75kg (165 lbs) - 5 reps
  • 80kg (176 lbs) - 5 reps


BARBELL CURLS (2" Thick Watson Barbell)

  • 20kg (45 lbs) - 5 reps
  • 22kg (48.4 lbs) - 5 reps
  • 25kg (55 lbs) - 5 reps
  • 27kg (59.4 lbs) - 5 reps
  • 30kg (66 lbs) - 5 reps
  • 32kg (70.4 lbs) - 5 reps
  • 35kg (77 lbs) - 3 reps

I injured my left bicep about a month ago and it bothers for curling and pulling movements or cleaning dumbbells etc. It was stupid of me to do curls as I felt the pain from the very first set!


TRICEP PUSHDOWNS (2" Thick Watson EZ-CURL BAR) - Check out this handle here.

  • 10kg (22 lbs) - 20 reps
  • 15kg (33 lbs) - 5 reps
  • 20kg (45 lbs) - 5 reps
  • 25kg (55 lbs) - 5 reps
  • 30kg (66 lbs) - 5 reps
  • 35kg (77 lbs) - 5 reps
  • 40kg (88 lbs) - X


The last set would not budge lol.


STANDING ONE ARM DUMBBELL PRESS

  • 10kg (22 lbs) - 5 reps
  • 15kg (33 lbs) - 5 reps
  • 20kg (45 lbs) - (L)X (R)5 reps

I forgot about this exercise and decided to throw it in, probably not the best idea after hitting triceps directly. Left arm presses were a no no due to my bicep on the last set. So I stopped there.


LYING EZ-CURL BAR TRICEP EXTENSIONS (2" Thick Bar) - Check out this bar here.

  • 15kg (33 lbs) - 5 reps
  • 20kg (45 lbs) - 5 reps
  • 25kg (55 lbs) - 5 reps
  • 30kg (66 lbs) - 5 reps
  • 35kg (77 lbs) - 3 reps

I like this exercise but it kills the elbows! Very rarely will I attempt heavy weights on this exercise but I wanted to see where my limits were roughly.


DUMBBELL CON. CURLS

  • 8kg (17.6 lbs) - 5 reps
  • 12kg (26.4 lbs) - 5 reps
  • 15kg (33 lbs) - 5 reps
  • 17kg (37.4 lbs) - 5 reps

I should have added more weight but was satisfied.


The above workout was recorded as a LIVE workout on Youtube. My camera lost charge towards the end of the workout I'm afraid but most of the training was recorded.
 


OVERALL COMMENTS

Some of my lifts where I used thick grip handles / barbells on pulling exercises did not display my actual 5 rep muscular max as my grip strength gave out first. So looking back I probably should have switched to a standard barbell etc to get an accurate true 5 rep muscular max lift on certain exercises. But it doesn't matter. Now I plan to create a '3 Day a Week Full Body Training routine' based on the above lifts. Workouts will be much shorter, hopefully no more than 1 hour. Light weights will be used (pumping style), no heavy training as I fully believe muscle can be built using light weight with medium to high repetitions and not training to failure!

Anyway, stay tuned for future workout journals.

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SAT 24 July 2021 - Is there a difference to using a thick bar for Bench Pressing?

Yesterday evening I was thinking about all my home gym equipment, mainly all my thick grip training bars and whether or not I actually needed them. I was thinking that because I have a good range of Fat Gripz and Alpha Grips which can easily be added to regular dumbbell handles, barbells and cable handles for machines.
 

Fat Grip Collection


So today I decided to Bench Press and test out my strength using two barbells; my 2" thick Watson Barbell and my regular 1.25" barbell. This workout was recorded LIVE on my Twitch channel. The workout went as follows.

* The following lifts I went for a 10 rep max first followed by a 1 rep max attempt.


FLAT BARBELL BENCH PRESS (2" Thick Watson Barbell)

  • 20kg (45 lbs) - 10 reps
  • 30kg (66 lbs) - 10 reps
  • 40kg (88 lbs) - 10 reps
  • 50kg (110 lbs) - 10 reps
  • 60kg (132 lbs) - 10 reps
  • 70kg (154 lbs) - 10 reps
  • 75kg (165 lbs) - 10 reps
  • 80kg (176 lbs) - 5 reps
  • 85kg (187 lbs) - 1 rep
  • 90kg (198 lbs) - 1 rep
  • 95kg (209 lbs) - 1 rep
  • 100kg (220 lbs) - 1 rep


* After testing my strength using the thick bar above I then went ahead and changed the barbell from a thick bar to a regular barbell. I performed the exact same set procedure.


FLAT BARBELL BENCH PRESS (Regular 1.25" Barbell)

  • 20kg (45 lbs) - 10 reps
  • 30kg (66 lbs) - 10 reps
  • 40kg (88 lbs) - 10 reps
  • 50kg (110 lbs) - 10 reps
  • 60kg (132 lbs) - 10 reps
  • 70kg (154 lbs) - 10 reps
  • 75kg (165 lbs) - 10 reps
  • 80kg (176 lbs) - 10 reps
  • 85kg (187 lbs) - 7 reps
  • 90kg (198 lbs) - 1 rep
  • 95kg (209 lbs) - 1 rep
  • 100kg (220 lbs) - 1 rep
  • 105kg (231 lbs) - 1 rep
  • 110kg (242 lbs) - FAIL


* From the above experimentation, the regular barbell felt extremely thin and awkward to grip after using the thick grip barbell. I also felt I was moving the regular barbell a tiny bit further i.e. more range of motion as I brought it down to my chest. I ended up pushing more weight on the regular barbell for both the 10 rep max and 1 rep max attempt, not by much, but still greater.

Inbetween all the sets above I was performing the following lifts...
 

LAT PULLDOWN MACHINE

(Gym Pin Bar with two 3" Alpha Grips)

  • 15kg (33 lbs) - 20 reps
  • 20kg (45 lbs) - 10 reps
  • 25kg (55 lbs) - 10 reps
  • 30kg (66 lbs) - 8 reps
  • 35kg (77 lbs) - 5 reps
  • 40kg (88 lbs) - 2 reps


(Gym Pin Bar with two 2.5" Alpha Grips)

  • 40kg (88 lbs) - 10 reps
  • 45kg (99 lbs) - 8 reps
  • 50kg (110 lbs) - 7 reps
  • 55kg (121 lbs) - 4 reps
  • 60kg (132 lbs) - 2 reps


(Gym Pin Bar with two 2" Alpha Grips)

  • 60kg (132 lbs) - 6 reps
  • 65kg (143 lbs) - 4 reps
  • 70kg (154 lbs) - 3 reps
  • 75kg (165 lbs) - 2 reps


(Gym Pin Bar with two Ordinary Cable Handles)

  • 75kg (165 lbs) - 2 reps


* Reason for starting off with the 3" inch thick grips was to tax my grip strength first. And then working my way down the thick grip handles to just a regular handle to perform more reps and further tax the muscle fibers of my back. By the time I reached the ordinary cable handles, both my back and grip were equally taxed, hence no additional reps were produced. If my back work was solely based on using the 3" Alpha Grips, my back training would have ended after just six sets (40kg - 88 lbs for 2 reps) which wouldn't have been sufficient enough to break down the fibers of my back muscles, so only my grip would have been stressed.


DUMBBELL CONC. CURLS (2" Rotating Dumbbell Handle by Watson)

  • 7kg (15.4 lbs) - 13 sets of 15 reps


ONE ARM LAT PULLDOWNS (Ordinary Cable Handle Performed Kneeling on Floor for Max. Stretch)

  • 15kg (33 lbs) - 15 reps (2 sets)
  • 20kg (45 lbs) - 8 reps (2 sets)

 

One Arm Lat Pulldowns with Cable Handle


* This exercise (one arm pulldowns) is so much better when kneeling on the floor compared to sitting down. Kneeling allows me to get a much better stretch at the top of the movement.

 

OVERALL COMMENTS

The results taken from the experiment are: If I opt to do bench presses from now on with the 2" barbell, I can be sure to lift more weight should I return back to the regular barbell. At some point I'll try benching with the regular barbell but apply Fat Grips to the bar to see how it feels compared to using the custom 2" thick bar by Watson.

The plan is...If I feel comfortable using just the mobile Fat Grips which can be easily added to regular barbells etc and easily removed, then I'll seriously consider selling all my custom thick grip barbells which I've spent a small fortune on! Why keep them if Fat Grips does the same job?

I seemed to have picked up a bad injury on my right wrist. I'm experiencing constant pain and the pain worsens if I try to fully stretch out my arm or turn my wrist a certain way. Not sure which part of my workout may have caused it but its killing me....May have been the lat pulldowns with the 3" Alpha Grips, not 100% sure but 3" grips are challenging to hold on to. If I stretch out or move my arm the wrong way I get an intense pain and burning sensation that shoots right through from my wrist right up my forearm. Painful.

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Tues 27 July 2021 - Update on Injury

The pain is bad. If I fully stretch out my arm i.e. let me arm completely hang down as normal, it feels like the fibers in my wrist are being pulled apart creating an intense painful burning feeling, not pleasant at all. However, instead of doing absolutely nothing I thought I'd train on exercises which don't affect the injury. I may be better to just completely rest my injury for two weeks or so but given I've just got back into training after a long lay off, I don't wish to stop completely. So here's a workout which I call "Rehab". 


TRICEP PUSHDOWNS (2" Watson Thick Ez-Bar)

  • 10kg (22 lbs) - 10 sets of 25 reps


REVERSE EZ-BAR CURLS (2" Bar from Strength-Shop-uk)

  • 10kg (22 lbs) - 10 sets of 25 reps


IRONMIND 2" Thick Rolling Handle

  • 2.5kg (5.5 lbs) - 10 sets - Forward Rotations + Reverse Rotations

* The Ironmind Rolling Handle is awesome. I love it, really pumps the grip and forearms.
* 1 set = 5 reps i.e. 5 reps forward rotations + 5 reps reverse rotations


SEATED EZ-BAR CURLS (2" Bar from Strength-Shop-uk)

  • 10kg (22 lbs) - 10 sets of 25 reps


OVERALL COMMENTS

The above four exercises were performed in "superset" style until all 10 sets were complete. I took my time, speed was not a priority, nor was weight. Very light weights was used and will be used until my Injury hopefully heals completely.

Exercises like bench presses, pulldowns, rows, deadlifts, etc cannot be performed as they would affect my right wrist.

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Thurs 29 July 2021 - (Wrist Injury) REHAB Workout 2

Same workout as before but I increased the weights ever so slightly.

This workout was recorded as a LIVE training session on Twitch. View it here.
 

TRICEP PUSHDOWNS (2" Watson Thick Ez-Bar)

  • 11kg (24.2 lbs) - 10 sets of 25 reps


REVERSE EZ-BAR CURLS (2" Bar from Strength-Shop-uk)

  • 11kg (24.2 lbs) - 10 sets of 25 reps


IRONMIND 2" Thick Rolling Handle

  • 5kg (11 lbs) - 10 sets - Forward Rotations + Reverse Rotations

* 1 set = 5 reps i.e. 5 reps forward rotations + 5 reps reverse rotations


SEATED EZ-BAR CURLS (2" Bar from Strength-Shop-uk)

  • 11kg (24.2 lbs) - 10 sets of 25 reps


OVERALL COMMENTS

The above four exercises were performed in "superset" style until all 10 sets were complete. I took my time, speed was not a priority. Very light weights was used and will be used until my Injury hopefully heals completely.

Exercises like bench presses, pulldowns, rows, deadlifts, etc cannot be performed as they would affect my right wrist.

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FRI 30 July 2021 - (Wrist Injury) REHAB Workout 3

Same workout as before.

This workout was recorded as a LIVE training session on Youtube.
 

TRICEP PUSHDOWNS (2" Watson Thick Ez-Bar)

  • 11kg (24.2 lbs) - 10 sets of 25 reps


REVERSE EZ-BAR CURLS (2" Bar from Strength-Shop-uk)

  • 11kg (24.2 lbs) - 10 sets of 25 reps


IRONMIND 2" Thick Rolling Handle

  • 5kg (11 lbs) - 10 sets - Forward Rotations + Reverse Rotations

* 1 set = 5 reps i.e. 5 reps forward rotations + 5 reps reverse rotations


SEATED EZ-BAR CURLS (2" Bar from Strength-Shop-uk)

  • 11kg (24.2 lbs) - 10 sets of 25 reps


OVERALL COMMENTS

Not much to say. Got the workout done in around 1 hour 10 mins.

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TUES 3 Aug 2021 - (Wrist Injury) REHAB Workout 4

Been sluggish the last few days and lazy to train. The injury is annoying me and still feels bad. Still unable to bench press, shoulder press or perform pulldowns for my back.

Decided to mix up my training today.
 

TRICEP PUSHDOWNS (2" Watson Thick Ez-Bar)

  • 10kg (22 lbs) - 30 reps
  • 12kg (26.4 lbs) - 30 reps
  • 13kg (28.6 lbs) - 25 reps
  • 14kg (30.8 lbs) - 25 reps
  • 15kg (33 lbs) - 25 reps
  • 16kg (35.2 lbs) - 20 reps
  • 17kg (37.4 lbs) - 20 reps


(superset with)


SEATED EZ-BAR CURLS (2")

  • 12kg (26.4 lbs) - 30 reps
  • 14kg (30.8 lbs) - 35 reps
  • 15kg (33 lbs) - 30 reps
  • 16kg (35.2 lbs) - 30 reps
  • 17kg (37.3 lbs) - 25 reps
  • 19kg (41.8 lbs) - 25 reps
  • 21kg (46.2 lbs) - 25 reps


IRONMIND 2" WICKED ROLLING HANDLE

  • 5kg (11 lbs) - 1 set
  • 10kg (22 lbs) - 3 sets

* 1 set = 5 reps i.e. 5 reps forward rotations + 5 reps reverse rotations


ONE ARM DUMBBELL CONC. CURLS (2" Handle)

  • 7kg (15.4 lbs) - 5 sets of 15 - 10 reps


OVERALL COMMENTS

Attempted my "past regular" bicep exercise, (the concentration curl) and thankfully I was able to perform them. Felt good. One negative with this workout was how sore my elbows were, right from the very first set of tricep pushdowns. The pain eventually eased somewhat during the latter sets but I haven't felt pain in my elbows in a long time, not good.

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  • 2 weeks later...

THURS 5 Aug 2021 - (Wrist Injury) REHAB Workout 5

TRICEP PUSHDOWNS (2" Watson V-Bar)

  • 10kg (22 lbs) - 25 reps
  • 10kg (22 lbs) - 25 reps
  • 11kg (24.2 lbs) - 22 reps
  • 11kg (24.2 lbs) - 25 reps
  • 12kg (26.4 lbs) - 20 reps
  • 12kg (26.4 lbs) - 20 reps
  • 13kg (28.6 lbs) - 20 reps
  • 13kg (28.6 lbs) - 20 reps
  • 14kg (30.8 lbs) - 20 reps
  • 14kg (30.8 lbs) - 20 reps

(superset with)

ONE ARM DUMBBELL CONC. CURLS (2" handle)

  • 7kg (15.4 lbs) - 12 reps
  • 7kg (15.4 lbs) - 12 reps
  • 8kg (17.6 lbs) - 12 reps
  • 8kg (17.6 lbs) - 12 reps
  • 9kg (19.8 lbs) - 12 reps
  • 9kg (19.8 lbs) - 12 reps
  • 10kg (22 lbs) - 12 reps
  • 10kg (22 lbs) - 12 reps
  • 12kg (26.4 lbs) - 8 reps
  • 12kg (26.4 lbs) - 5 reps

TRICEP PUSHDOWNS (2" Watson EZ-Bar)

  • 10kg (22 lbs) - 35 reps
  • 12kg (26.4 lbs) - 25 reps
  • 13kg (28.6 lbs) - 30 reps
  • 14kg (30.8 lbs) - 25 reps
  • 15kg (33 lbs) - 20 reps
  • 16kg (35.2 lbs) - 15 reps

(superset with)

SEATED EZ-BAR CURLS (2" Bar)

  • 15kg (33 lbs) - 30 reps
  • 17kg (37.4 lbs) - 30 reps
  • 20kg (45 lbs) - 30 reps
  • 22kg (48.4 lbs) - 20 reps
  • 24kg (52.8 lbs) - 18 reps
  • 25kg (55 lbs) - 15 reps

IRONMIND 2" WICKED HANDLE

  • * 5kg (11 lbs) - Done
  • * 7.5kg (16.5 lbs) - Done
  • * 10kg (22 lbs) - Done
  • * 15kg (33 lbs) - Done
  • * 17.5kg (38.5 lbs) - Done
  • * 20kg (45 lbs) - Done
  • * 22.5kg (49.5 lbs) - Done
  • * 25kg (55 lbs) - Done

* 1 set = 1 rep forward rotation + 1 rep reverse rotation

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SAT 7 Aug 2021 - (Wrist Injury) REHAB Workout 6

INCLINE DUMBBELL FLYS (2 Plate Incline)

  • 5kg (11 lbs) - 10 reps
  • 5kg (11 lbs) - 10 reps
  • 7kg (15.4 lbs) - 12 reps
  • 7kg (15.4 lbs) - 12 reps

(superset with)

Medium-Grip Pulldowns (2" Watson Ez-Bar)

  • 15kg (33 lbs) - 15 reps
  • 20kg (45 lbs) - 15 reps
  • 25kg (55 lbs) - 15 reps
  • 30kg (66 lbs) - 15 reps

INCLINE BARBELL BENCH PRESS (Standard bar with 2" Alpha Grips - 2 Plate Incline)

  • 20kg (45 lbs) - 15 reps
  • 25kg (55 lbs) - 15 reps
  • 30kg (66 lbs) - 15 reps
  • 35kg (77 lbs) - 15 reps
  • 40kg (88 lbs) - 15 reps
  • 45kg (99 lbs) - 15 reps

(superset)

SINGLE ARM DUMBBELL ROW (Standard handle with 2.5" Alpha Grip)

  • 12.5kg (27.5 lbs) - 15 reps (6 sets)

INCLINE DUMBBELL BENCH PRESS (2 Plate Incline - Using Bodymax Dumbbell Hooks)

  • 7kg (15.4 lbs) - 10 reps
  • 12.5kg (27.5 lbs) - 15 reps
  • 12.5kg (27.5 lbs) - 15 reps
  • 12.5kg (27.5 lbs) - 20 reps

CLOSE-GRIP PULLDOWNS (4" Country Crush Colossal)

  • 10kg (22 lbs) - 10 reps
  • 15kg (33 lbs) - 10 reps
  • 20kg (45 lbs) - 10 reps
  • 25kg (55 lbs) - 10 reps

SINGLE DUMBBELL STANDING SIDE LATERAL RAISES

  • 5kg (11 lbs) - 15 reps
  • 5kg (11 lbs) - 15 reps
  • 7kg (15.4 lbs) - 15 reps

+ Some Arm Training exercises to finish off my workout


OVERALL COMMENTS

Due to my bad right wrist injury, cleaning dumbbells from the floor to perform either shoulder presses or bench presses is challenging and slightly painful. So I looked out my old Bodymax Dumbbell Hooks which simply attach to a barbell. I wasn't a huge fan of these years ago when I reviewed them and I'm still not. However, if using relatively light dumbbells, they are good. I still wouldn't trust them with heavy dumbbells!


I've also recently purchased professional "customised" dumbbell holders for my Power Rack. Much more expensive than the bodymax dumbbell hooks and will take up a bit more space in the home gym but they should be far more stable and reliable to use, especially for heavy dumbbells. I will try to do a comparison review at some point. Delivery should be at the end of this month so I will hopefully have them by start of September.
 

Customised Rack Dumbbell Holders by Rebel Strength

 

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MON 9 Aug 2021 - (Wrist Injury) REHAB Workout 7

STANDING BARBELL SHOULDER PRESS (5 ft Bar with 2" Alpha Grips)

  • 10kg (22 lbs) - 50 reps
  • 15kg (33 lbs) - 40 reps
  • 15kg (33 lbs) - 35 reps
  • 16kg (35.2 lbs) - 40 reps
  • 16kg (35.2 lbs) - 30 reps
  • 17kg (37.4 lbs) - 32 reps

INCLINE BARBELL BENCH PRESS (2" Watson Bar - 2 Plate Incline)

  • 20kg (45 lbs) - 40 reps
  • 25kg (55 lbs) - 30 reps
  • 25kg (55 lbs) - 32 reps
  • 26kg (57.2 lbs) - 50 reps
  • 27kg (59.4 lbs) - 40 reps
  • 30kg (66 lbs) - 37 reps

(superset with)

WIDE-GRIP PULLDOWNS TO FRONT (2" Watson Straight Bar)

  • 20kg (45 lbs) - 40 reps
  • 25kg (55 lbs) - 30 reps
  • 30kg (66 lbs) - 25 reps
  • 30kg (66 lbs) - 25 reps
  • 35kg (77 lbs) - 20 reps
  • 35kg (77 lbs) - 25 reps

INCLINE DUMBBELL BENCH PRESS (2 Plate Incline - Using Bodymax Dumbbell Hooks)

  • 12.5kg (27.5 lbs) - 25 reps (3 sets)

(superset with)

SINGLE ARM DUMBBELL ROW (Standard Handle)

  • 15kg (33 lbs) - 15 reps

SINGLE ARM DUMBBELL STANDING SIDE LATERAL RAISES

  • 6kg (13.2 lbs) - 20 reps (3 sets)

TRICEP CABLE PUSHDOWNS (2" Watson Ez-Bar)

  • 10kg (22 lbs) - 30 reps
  • 12kg (26.4 lbs) - 25 reps
  • 12kg (26.4 lbs) - 25 reps
  • 13kg (28.6 lbs) - 25 reps
  • 13kg (28.6 lbs) - 20 reps

(superset with)

DUMBBELL CONC. CURLS

  • 6kg (13.2 lbs) - 25 reps
  • 6kg (13.2 lbs) - 25 reps
  • 6kg (13.2 lbs) - 25 reps
  • 7kg (15.4 lbs) - 20 reps
  • 7kg (15.4 lbs) - 20 reps

IRONMIND WICKED 2" HANDLE

  • * 7.5kg (16.5 lbs) - (4 sets) - Done

* 1 set = 5 reps forward rotations + 5 reps reverse rotations

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WED 11 Aug 2021 - (Wrist Injury) REHAB Workout 8

TIME / DURATION: 1:40pm - 2:50pm (1 hour 10 mins)

I'm heading back to work soon after a long layoff so I'm thinking an abbreviated training program may be necessary but I'll see how the workouts go.


STANDING BARBELL SHOULDER PRESS (5 ft Bar with 2" Alpha Grips)

  • 12kg (26.4 lbs) - 35 reps
  • 15kg (33 lbs) - 40 reps
  • 17kg (37.4 lbs) - 35 reps
  • 20kg (45 lbs) - 25 reps
  • 20kg (45 lbs) - 20 reps

INCLINE BARBELL BENCH PRESS (2" Watson Bar - 2 Plate Incline)

  • 25kg (55 lbs) - 25 reps
  • 30kg (66 lbs) - 30 reps
  • 35kg (77 lbs) - 25 reps
  • 40kg (88 lbs) - 20 reps
  • 40kg (88 lbs) - 22 reps

(superset with)

WIDE-GRIP PULLDOWNS TO FRONT (2" Watson Straight Bar)

  • 25kg (55 lbs) - 25 reps
  • 30kg (66 lbs) - 25 reps
  • 30kg (66 lbs) - 25 reps
  • 32kg (70.4 lbs) - 20 reps
  • 32kg (70.4 lbs) - 22 reps

TRICEP CABLE PUSHDOWNS (2" Watson Ez-Bar)

  • 11kg (24.2 lbs) - 25 reps
  • 12kg (26.4 lbs) - 20 reps
  • 12kg (26.4 lbs) - 26 reps

(superset with)

STANDING BARBELL CURLS (5ft standard barbell with 2" Alpha Grips)

  • 10kg (22 lbs) - 20 reps
  • 12kg (26.4 lbs) - 20 reps
  • 13kg (28.6 lbs) - 20 reps

IRONMIND WICKED 2" HANDLE

  • * 8.5kg (18.7 lbs) - (3 sets) - Done

* 1 set = 5 reps forward rotations + 5 reps reverse rotations


OVERALL COMMENTS
Workout performed on NO SLEEP!!

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FRI 13 Aug 2021 - (Wrist Injury) REHAB Workout 9

TIME / DURATION: 6:15am - 7:30am (1 hour 15 mins)

Thought I'd train before heading to work today.


STANDING BARBELL SHOULDER PRESS (5 ft Bar with 2" Alpha Grips)

  • 15kg (33 lbs) - 35 reps
  • 15kg (33 lbs) - 35 reps
  • 17kg (37.4 lbs) - 30 reps
  • 17kg (37.4 lbs) - 30 reps
  • 19kg (41.8 lbs) - 35 reps
  • 19kg (41.8 lbs) - 30 reps
  • 21kg (46.2 lbs) - 20 reps
  • 21kg (46.2 lbs) - 25 reps

INCLINE BARBELL BENCH PRESS (2" Watson Bar - 2 Plate Incline)

  • 30kg (66 lbs) - 25 reps
  • 30kg (66 lbs) - 25 reps
  • 35kg (77 lbs) - 25 reps
  • 40kg (88 lbs) - 20 reps
  • 40kg (88 lbs) - 25 reps

(superset with)

WIDE-GRIP PULLDOWNS TO FRONT (2" Watson Straight Bar)

  • 30kg (66 lbs) - 20 reps
  • 35kg (77 lbs) - 20 reps
  • 35kg (77 lbs) - 20 reps
  • 40kg (88 lbs) - 15 reps
  • 40kg (88 lbs) - 15 reps

TRICEP CABLE PUSHDOWNS (2" Watson Ez-Bar)

  • 11kg (24.2 lbs) - 25 reps
  • 12kg (26.4 lbs) - 25 reps
  • 13kg (28.6 lbs) - 30 reps

(superset with)

STANDING BARBELL CURLS (5ft standard barbell with 2" Alpha Grips)

  • 11kg (24.2 lbs) - 15 reps
  • 11kg (24.2 lbs) - 21 reps
  • 11kg (24.2 lbs) - 15 reps

IRONMIND 2" WICKED WRIST ROLLER

  • * 9.5kg (20.9 lbs) - (3 sets) - Done

* 1 set = 5 reps forward rotations + 5 reps reverse rotations


OVERALL COMMENTS
Good workout. Great pump. Still considering these workouts as REHAB as my right wrist injury still hasn't healed. It does feel better but not 100%. Training Program for next several months will be Full Body 3 Times per week, MON, WED, FRI. So far I haven't added in leg training as I'm waiting for my 'customised' Step Up Platform to arrive which attaches to my Power Rack. Due to bad knees, I've got no interest in performing squats any more. That exercise never provided me with any leg development anyway.

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SUN 15 Aug 2021 - (Wrist Injury) REHAB Workout 10

TIME / DURATION: 1 hour 35 mins

Thought I'd train today instead of waiting till tomorrow (Mon) morning.


STANDING BARBELL SHOULDER PRESS (5 ft Bar with 2" Alpha Grips)

  • 15kg (33 lbs) - 40 reps
  • 20kg (45 lbs) - 35 reps
  • 22kg (48.4 lbs) - 30 reps
  • 22kg (48.4 lbs) - 35 reps
  • 24kg (52.8 lbs) - 28 reps
  • 24kg (52.8 lbs) - 25 reps
  • 26kg (57.2 lbs) - 20 reps

INCLINE BARBELL BENCH PRESS (2" Watson Bar - 2 Plate Incline)

  • 30kg (66 lbs) - 30 reps
  • 35kg (77 lbs) - 25 reps
  • 40kg (88 lbs) - 25 reps
  • 45kg (99 lbs) - 20 reps
  • 50kg (110 lbs) - 15 reps
  • 50kg (110 lbs) - 18 reps

(superset with)

WIDE-GRIP PULLDOWNS TO FRONT (2" Watson Straight Bar)

  • 30kg (66 lbs) - 25 reps
  • 35kg (77 lbs) - 20 reps
  • 40kg (88 lbs) - 15 reps
  • 40kg (88 lbs) - 15 reps
  • 45kg (99 lbs) - 10 reps
  • 45kg (99 lbs) - 15 reps

TRICEP CABLE PUSHDOWNS (2" Watson Ez-Bar)

  • 11kg (24.2 lbs) - 30 reps
  • 13kg (28.6 lbs) - 25 reps
  • 15kg (33 lbs) - 20 reps
  • 15kg (33 lbs) - 20 reps
  • 16kg (35.2 lbs) - 20 reps

(superset with)

STANDING BARBELL CURLS (5ft standard barbell with 2" Alpha Grips)

  • 12kg (26.4 lbs) - 21 reps
  • 12kg (26.4 lbs) - 20 reps
  • 12kg (26.4 lbs) - 20 reps
  • 12kg (26.4 lbs) - 20 reps
  • 14kg (30.8 lbs) - 20 reps

IRONMIND 2" WICKED WRIST ROLLER

  • * 10kg (22 lbs) - (5 sets) - Done

* 1 set = 5 reps forward rotations + 5 reps reverse rotations


OVERALL COMMENTS
Good workout. Should have been doing work instead but felt sluggish all morning due to a bad nights sleep. So chose to train instead. Quick shower, something to eat and then a 3 hour power nap before I begin my work for my day to day job!

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