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  1. 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. 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. 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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