T Nation

Ironmad's power log


#1

First off im not that grate at english or writing in general (dyslectic)
But i think this log can help me with that :slight_smile:

Im 24years old, 6'3 and 245+ (hoping to lose 20pounds)

Intrest is Strongman, O-lifting, powerlifting, Armwresling and all strenght relatet activitis

Focus right now is losing weight, get into armwresling and get stronger in pulling movemens (+arm and hand strenght)

Thats all for the moment :wink:


#2

15/8-11

Chins/pullups
16 o-g (o-g= over-grip) Pb
10kg x 8 o-g
5 H-g (h-g= hammer-grip
5 H-g
o-g Total: 24
h-g Total: 10

Barbellrows 110kg
5
5
8
Totalt: 18

Deadlift
70kg x 3 fatgripz
100kg x 3 fatgripz
140kg x 3 oh
170kg x 3 (2 og og 1 hook)
Total on 170: 3

Barbellcurl Fatgripz 40kg
5
7
8
Total: 20

Hammercurls 22,5kg (20 was not available) Fatgripz
5
5
Total: 10

Armwresling in cabel with Rolling thunder
Low cabel:
50p x 5
75p x 5
100p x 3
High cabel:
50p x 5
75p x 5
100p x 3
Note: just some easy work hear

Pullups u-g (u-g= under-grip)
8
8
Total: 16

Revers barbell-forearmcurl 20kg
5
5
5
5
Total: 20

Barbell-forearmcurl
40kg x 10
40kg x 10 fatgripz
Total: 20

Towel pullups (almost like hammer-grip so i put it in the same total)
3
3
total: 16

Coc nr 1,5
5
10
10
Total: 25

Note: ok workout (not in shape today)


#3

16/8-11

Squat
20kg x 10 + 50kg x 10 + 80kg x 5 + 110kg x 5
110kg x 5
Total: 10
note: Just a good warmup

Benchpress
20kg x 10 + 50kg x 5 + 80kg x 3 + 100kg x 3 (fatgripz)
120kg x 6
120kg x 8
120kg x 10 not the best form, better next time
Total: 24

Standing barbellpress
60kg x 6
60kg x 6
Total: 12
note: not pushing myself hear

Chins
5
10kg x 5
Total: 34

Facepulls
50p x 25
Total: 25

Note: not the best workout, and my right arm hurts some.
Tuning downe the armwresling this week.


#4

Just doing some gripwork today :wink:

17/8-11

Coc
Nr 2,5 x 1
Nr 2,5 x 3
Nr 2,5 x 3
Nr 2 x 5
Nr 2 x 5
Nr 2 x 5
Nr 1,5 x 10
Nr 1,5 x 10
Total on nr 2,5: 7
Total on nr 2: 15
Total on nr 1,5: 20

extensor bands (ironmind's)
green x 20
green x 20
white x 30
yellow x 10
blue x 10

Power ball
5min on each hand

Note: grate workout, just love griptrainig :smiley:


#5

19/8-11

Chins
15
Total:49

Squat
110kg x 3
130kg x 3
140kg x 3
Total:19

Chins
12
Total:61

Deadlift overhand
170kg x 5
170kg x 2 + 15-20sek hold
total: 10

Chins
12
Total:73

Close grip benchpess with pause (is pause the way its writen in english ? )
120kg x 3
120kg x 3
130kg x 2
Total: 8

Hammer pullups
10
Total: 26

Barbellcurl
40kg x 10
40kg x 10
Total: 40

Hammer pullups
10kg x 5
Total: 31

Hammercurl
20kg x 10
20kg x 10
Total: 30

Pullups underhand
5
total: 21

Dips
5
5
total: 10

Pullups underhand
5
Total: 26

Pushdownes v-grip
200p x 10
200p x 10
Total: 20

Revers forearmcurl
20kg x 10
20kg x 10
Total: 40

Forearmcurl
40kg x 10
40kg x 10
Total: 40

Lateral raises
10kg x 10
10kg x 15
Total: 25

Note: grate workout, feling strong in pullups and grip :smiley:


#6

20/8-11

Coc
Nr 2,5 x 1
Nr 2,5 x 2
Nr 2,5 x 2
Note: not maxing out

Powerball
Just some speed attempt


#7

21/8-11

Chins
18 (Pb up 2reps)
10kg x 10
Total: 101

Apollon deadlift Overhand
80kg x 3
110kg x 3
140kg x 1

Hammercurl 20kg
15
12
Total:57

revers dumbell forearmcurl 10kg
10
15
Total: 55

dumbell forearmcurl 20kg
10
12
Total: 52

Armwreslingn in cabel with rolling thunder
80p x 5
120p x 5

Note: grate workout


#8

23/08-11

Chins
10
10
total:20

Side raises
10kg x 10
10kg x 10
total: 20

Close grip benchpess with pause
120kg x 1
120kg x 3
120kg x 3
total:7

Standing barbellpress
60kg x 7
60kg x 7
Total: 14

Hammercurl
20kg x 10
25kg x 5
27kg x 5
30kg x 3
total: 23

revers barbell forearmcurl
20kg x 10
20kg x 10
total: 20

Forearm-dumbell curl
20kg x 10
20kg x 10
total: 20

  • some forarm movments and armwresling simulation

Note: nice and easy


#9

25/8-11

Coc
Nr 2,5 x 3
Nr 2,5 x 1
Nr 2,5 x 2
Left:
Nr 2,5 x 2
Right:
Nr 2,5 x 6
Left:
Nr 2,5 x 1
Nr 2,5 x 1
Nr 2,5 x 2
Right:
Nr 2,5 x 6
Left:
Nr 2,5 x 3
Nr 2,5 x 3
Right:
Nr 1,5 x 40
Left:
Nr 1,5 x 30
Nr 1,5 x 10

Note: good gripper work


#10

26/8-11

Chins
10

Benchpress
20kg x 10 + 50kg x 5 + 80kg x 5 + 100kg x 3 + 120kg x 3
120kg x 3
Note: left pec is sore so taking it easy on the bench

Close grip benchpress
120kg x 3
120kg x 3

Overhead squat
20kg x 10
50kg x 5
70kg x 5

Barbellrow
70kg x 10
110kg x 10

Barbellcurl
40kg x 10
50kg x 5

Wrist roller
10kg
15kg
15kg
20kg

Dumbell forearmcurl
20kg x 10
20kg x 10


#11

28/8-11

Chins
5

Hammer pullups
2
10kg x 2
20kg x 2

Chins
5

Pullups undergrip
5
5

Standing barbellpress
60 x 8
60 x 8

Frontsquat
20kg x 5
40kg x 5
60kg x 3
80kg x 3

Goodmornings
40kg x 5
60kg x 5
80kg x 5

Hammercurl fatgripz
20kg x 10
20kg x 10

Deadlift lockouts
100kg oh
140kg oh
180kg oh
220kg oh
250kg Hook
300kg Hook
350kg Hook

Wrist roller
10kg
20kg

Dumbell forearmcurl
20kg x 5
25kg x 5
30kg x 5

Coc
nr 1,5 x 15
nr 2 x 5
nr 2 x 15


#12

29/8-11

Coc
Nr 2,5 x 2
Right:
Nr 2,5 x 6
Left
Nr 2,5 x 3
Nr 2,5 x 3
Right:
Nr 2,5 x 8 pb
Left
Nr 2,5 x totalt 8 fordelt over noen sett
Both:
Nr 2,5 x 3
Nr 2 x 8
Nr 2 x 2
Nr 2 x 2

Note: nice pb on the right hand :smiley:


#13

30/8-11

Chins
3
3
5kg x 3
10kg x 3
15kg x 3
20kg x 3
3 eller 5 husker ikke

Squat
110kg x 2
140kg x 2
110kg x 2

Deadlift overhand
170kg x 2
190kg x 2

Standing barbellpress with pause
60kg x 5
60kg x 5

Hammercurl fatgripz
20kg x 10
20kg x 10

Armwrestling curl (Larratt style)
reversgrip:
10kg x 10
hammergrip:
15kg x 10
regularegriip:
20kg x 10

Hammer towel lift
5kg
10kg
15kg
20kg
22,5kg
25kg
27kg Fail

Pluss: hammer forearm curl and some rotations

Incline dumbellpress
35kg x 8
Note: chest is still sore so i cant go heavy

Static hammer pullups hold
3sett of ca 10 sek bodyweight

Pushdownes
100p x 10
100p x 10

Side raises
10kg x 10
10kg x 10

Facepulls
50p x 10
50p x 10

One arm cabelrows with rolling thunder
20kg x 10
27kg x 10
35kg x 10

Note: funn workout :smiley:


#14

31/8-11

Powercleans
100kg x 2
100kg x 2

Frontsquat
100kg x Hurt my back
Note:im not build for frontsquats, always hurt my self on it.
Wasent serius tho.

Deadlifts + Bands (30-40kg extra at the topp 0kg the first 15cm) Overhand
50kg x 3
80kg x 2
110kg x 2
140kg x 2
160kg x 2
180kg x 2
Note: grate overhand strenght :smiley: my grip is improving

Hammer pullups, Topp reps
10
10kg x 10
20kg x 10

Hammer hold in the top posision 2-3sek hold
30kg
40kg
50kg fail

Hammer Dumbell hold ca 2-5sek
10kg
15kg
20kg
25kg
30kg
35kg
40kg fail

Hammercurl
20kg x 12

Revers forearmcurl
20kg x 10
20kg x 10
25kg x 3
20kg x 10

Hammer Forarmcurl with towel
10kg x 10
10kg x 10

One arm forearmcurl
20kg x 10
25kg x 10
30kg x 10

Close grip benchpress with reversgrip
20kg x 20
40kg x 20
60kg x 12
60kg x 12
60kg x 12

One arm triceps pushdownes with rolling thunder
50p x 12
50p x 12

Note: ok workout


#15

havent logged in som time but im still training

Higlights:

i closed the capten of crush nr 3

did a easy 3reps with 100kg in jerks (havent traind in some time, pb is 130kg)

Weight 110,9 (soon under 110kg)

my chest is getting better :smiley:

My forearms are 0,5cm bigger

Thats the higlights for now
(not going to post every workout now due to school, but will post higlights)


#16

13/9-11

Bench
up to 2 x 135kg

Close grip bench
up to 2 x 125kg

Incline bench
up to 2 x 110kg

Army press
up to 2 x 80kg

Pullups
8
6
6
10

Dumbell frenchpress
20kg x 10
22kg x 10

  • forearm work

Hammercurl
20kg x 12
22kg x 10

Note: Fun


#17

16/9-11

Powercleans
up to 1 x 110kg

Deadlift overhand-grip
up to 3 x 180kg

Bent over barbell-rows
up to x 140kg

Hammerpullups
8
8

  • lots off gripp, forearm and armwrestlig trainig.

Note: ok workout but i get to litle gym time, im thinking of getting some weights at home just to get som more training in.


#18

19/9-11

Bench
up to 2 x 140kg

Close grip bench
up to 2 x 120kg

Incline bench
up to 2 x 110kg

Army press
up to 2 x 80kg

  • pullups and arm training

#19

22/9-11

Powercleans
up to 1 x 110kg

Deadlift
up to 3 x 180kg

Chins
up to 2,9 x bodyweingt + 30kg

Fatgripz dumbellrow
30kg x 5
40kg x 5
40kg x 5

  • Armtraining