Paul Savage training log

Of course ill wait till the end of the year. I might have done it by then.

No probs. Just thought you weren't going to bother going off what you said.

Good luck!

Do you bend nails like nails and me do? If so, what's your pb?

If i can do it without f**king shoulder up will have a go

No i tried it ages back but it made all my other stuff go down so didnt bother much with it. Not sure what my best was. Wasnt very good at it though, the nails are really thin for my hands to grip hold of an really small too as my hands are wide, could hardly fit two on enough to bend anything.

Again every set done with fat gripz right now an any dumbbell work is solid so essentially an inch dumbbell. Also worth noting that every handle is thicker than normal so the fat gripz arnt regular width and im using no chalk with short rest periods.

Lat pulldowns
- 70lb x 10
- 100lb x 10
- 130lb x 10
- 160lb x 10
(behind the neck)
- 100lb x 10
- 100lb x 10

Dumbbell yates row
- 30kg's x 10
- 40kg's x 10
- 50kg's x 8 drop 30kg's x 8

Dumbbell shrugs
- 50kg's x 8 drop 30kg's x 8

Seated row dual handles
- 70lb x 10
- 100lb x 10
- 140lb x 10

Back extension machine
- 160lb x 10
- 235lb x 10
- 295lb x 10

Thats 3rd workout in for grip/back. Already significant strength increase, should be up to using the extreme gripz soon but as of right now doing the pulldowns first (very thick handle) is making the 50kg's hard, couldnt do 10 reps. Dont think i can realistically do anything extra for grip as soon as i go to the extremes with the thicker handles that really will be an extreme grip.

Doesn't making the grip difficult on back exercises limit the back training? Why not work grip separately?

I want to use the inch style dumbbells so for now this is how im doing it, i might add some heavier back stuff in later but it's not needed now as im pretty untrained and will get stronger anyway.

How about the ring that they use for the one finger deadlift? That is painful. I used to do that with different fingers. Stretched them flanges.

ah maybe I did that then, thought it seemed a bit easy!

Yeah i don't like doing any single finger stuff, i injured my middle finger of left hand doing one finger chin ups pretty soon after i started training grip so pretty much not done any since.

bodyweight = 131kg

incline smith
- 1 plate a side x 20
- 1.5 plates a side x 10
- 2 plates a side x 10
- 2.5 plates a side x 8 plus drop

standing smith press
- 1 plate a side x 20, 20, 20

rear delt machine
- 70lb x 10
- 130lb x 10
- 180lb x 10
- 230lb x 8 plus drop

side delt machine
- 80lb x 10
- 120lb x 10
- 160lb x 10
- 180lb x 10

cable flys
- 30lb's x 10, 10, 10, 10

cable rope front raise superset side raise
- 30lb x 10/10, 10/10, 10/10

alternate dumbbell hammer curls
- 16kg's x 8/8
- 24kg's x 8/8
- 36kg's x 8/8 plus drop

overhead ez tricep extension
- 20kg x 20
- 30kg x 10
- 40kg x 10
- 45kg x 12

ez curl
- 45kg x 10
- 40kg x 10
- 30kg x 10
- 20kg x 10

tricep pushdowns
- 70lb x 10, 10

rotator cuff 4 exercises x 3 laps straight

Everything with fat gripz again

Diverging lat pulldown
- 50lb x 10
- 90lb x 10
- 145lb x 10, 10, 10

Dumbbell yates row
- 24kg's x 10
- 50kg's x 8
- 50kg's x 6
- 50kg's x 6

Dumbbell shrugs
- 50kg's x 8
- 50kg's x 6
- 50kg's x 6

Long bar seated row
- 115lb x 12
- 115lb x 10

Hip abductor
- 40lb x 10
- 55lb x 10
- 70lb x 10

Hip extension
- 200lb x 10/10

Back extension machine
- 160lb x 10
- 300lb x 12

For some reason that diverging pulldown was really heavy and killed the grip so really struggled the whole workout

I cant remember how accurate the scales are but weighed on different scales last night as wasnt home an was 21 stone 6lb (300lb) so either i gained a s**t load or they are way off.

Everything really light and controlled for pressing now as shoulder keeps hurting so just doing things slow with max contractions (not really counting reps)

Diverging shoulder press
- 3 sets

Dumbbell front raises hammer grip
- 3 sets

Dumbbell laterals
- 3 sets

Cable flys
- 3 sets

Diverging chest press
- 3 sets

Rear delt machine
- 3 sets

Pushdowns
- 1 set lot of reps

Rotator cuff