'09 Journal

nockowt1 · 01-07-2009, 09:13 AM

I decided to start a new journal for the new year since it's been a while since I've updated my old journal. My main goals for this year are to stay injury free and to get stronger.

nockowt1 · 01-07-2009, 10:10 AM

I'll be doing 5x5 for at least 3 months. Here's my first workout:

1/5

Back/Traps

Hammer Strength Row
-135x5x5 (weight per side)
Hammer Strength Pulldown
-115x5x5 (weight per side)
Hammer Strength DY Row
-90x5x5 (weight per side)
Smith Machine Behind the Back Shrugs
-365x5x5

Grip

Grippers
-#2 x 10 MMS singles
-#2.5 x 3 MMS singles
-#2.5 x 0 CCS singles

-BBSM x 0 MMS singles

Tifflex · 01-07-2009, 11:24 AM

Happy new year Kevin! Good luck with your goals

.

nockowt1 · 01-07-2009, 11:27 AM

Thanks Tiffany. Happy New Year to you also.

Cheski · 01-07-2009, 11:29 AM

Nice numbers, man. Good luck this year.

nockowt1 · 01-07-2009, 11:31 AM

Quote:

Originally Posted by Cheski

Nice numbers, man. Good luck this year.

Thanks for visiting.

nockowt1 · 01-07-2009, 05:58 PM

1/7

Legs

Leg Press
-135x5x5 (weight per side)
Leg Extension
-100x2x10
-Seated Leg Curl
-50x2x10

Grip

Grippers
-#2 x 10 MMS singles
Bending
-1/2"x3' HRS PR

I didn't really push myself on legs today to avoid knee pain. This workout was relatively easy so I'll increase the weight next workout.

nockowt1 · 01-09-2009, 01:01 PM

1/9

Chest/Triceps/Shoulders

Incline Barbell Press
-145x5x5
Hammer Strength Flat
-50x5x5 (weight per side)
Dips
-bw+10x5x5
Pec Deck Flye
-125x4x10
Pushdowns
-125x2x10
Reverse Pushdowns
-75x2x10
Hammer Strength Shoulder Press
-45x5x5 (weight per side)
Machine Shrugs
-180x3x5 (weight per side)
Machine Lateral Raise
-50x2x10

Grip

Grippers
-BBSA x 10 singles

nockowt1 · 01-16-2009, 01:49 PM

I was in Jacksonville most of this week and unable to workout until today.

1/16

Chest/Triceps/Shoulders

Incline Barbell Press
-150x5x5
Hammer Strength Flat
-55x5x5 (weight per side)
Dips
-bwx5x5
Pushdowns
-130x2x10
Reverse Pushdowns
-75x2x10
Hammer Strength Shoulder Press
-50x5x5 (weight per side)
Machine Shrugs
-180x2x5 (weight per side)
Pec Deck Flye
-130x3x10
Machine Laterals
-75x2x10

Grip

Pinch
-5 10s x 10
-25lb blob passed from hand to hand 25 times
-35lb blob x 5
Grippers
-BBSA x 10 mms singles

nockowt1 · 01-20-2009, 09:26 AM

1/19

Back

Hammer Strength Row
-140x5x5 (weight per side)
Hammer Strength Low Row
-90x5x5 (weight per side)
Hammer Strength Pulldown
-115x5x5 (weight per side)
T-Bar Row
-45x15
-90x12
-135x10

Grip

Pinch
-5 10s x 10 (both hands)
-25lb blob x 50
Hub Lift
-25 x 30 sec (both hands)
Grippers
-#2 x 5 mms singles
-BBSA x 15 mms singles

nockowt1 · 01-21-2009, 02:20 PM

1/21

Legs

Leg Press
-225x5x5 (weight per side)
Leg Extension
-110x2x10
Leg Curl
-75x2x10

Grip

Pinch
-5 10s x 10 (both hands)
-25lb blob x 60
Hub Lift
-25 x 45 sec (both hands)
Grippers
-#2 x 5 mms singles
-BBSA x 10 mms singles

Tifflex · 01-21-2009, 03:25 PM

Great looking workouts Kevin

.

Lifting N Tx · 01-21-2009, 09:02 PM

Workouts look solid, Kevin.

As for the goals, getting stronger and staying injury free are always good ones.

Carla Hampshire · 01-22-2009, 10:20 PM

I did a 5x5 workout as well in prep for comp. I really loved the size it helped put on.
All the best!!!
GO KEVIN!!!!!!!!!
-Carla

Quote:

Originally Posted by nockowt1

I'll be doing 5x5 for at least 3 months. Here's my first workout:

1/5

Back/Traps

Hammer Strength Row
-135x5x5 (weight per side)
Hammer Strength Pulldown
-115x5x5 (weight per side)
Hammer Strength DY Row
-90x5x5 (weight per side)
Smith Machine Behind the Back Shrugs
-365x5x5

Grip

Grippers
-#2 x 10 MMS singles
-#2.5 x 3 MMS singles
-#2.5 x 0 CCS singles

-BBSM x 0 MMS singles

Mythic Beast · 01-23-2009, 04:22 PM

Good stuff nockowt, I just found your new journal. Subscribed!

nockowt1 · 01-24-2009, 08:35 PM

1/23

Chest/Shoulders/Traps

Incline Barbell Press
-140x5x5
Hammer Strength Flat
-55x5x5 (weight per side)
Dips
-bwx5x5
Pushdowns
-135x2x10
One Arm Rope Pushdowns
-30x2x10
Reverse Pushdowns
-75x2x10
Hammer Strength Shoulder Press
-55x5x5 (weight per side)
Pec Deck Flye
-135x4x10

nockowt1 · 01-24-2009, 08:49 PM

Quote:

Originally Posted by Tifflex

Great looking workouts Kevin

.

Quote:

Originally Posted by Lifting N Tx

Workouts look solid, Kevin.

As for the goals, getting stronger and staying injury free are always good ones.

Quote:

Originally Posted by Carla Hampshire

I did a 5x5 workout as well in prep for comp. I really loved the size it helped put on.
All the best!!!
GO KEVIN!!!!!!!!!
-Carla

Quote:

Originally Posted by Mythic Beast

Good stuff nockowt, I just found your new journal. Subscribed!

Thanks for visiting guys. Your support will definitely help me to achieve big things in '09.

nockowt1 · 01-27-2009, 02:40 AM

1/26

Back

Hammer Strength Row
-135x5x5 (weight per side)
Hammer Strength Pulldown
-90x5x5 (weight per side)
Hammer Strength Low Row
-90x5x5 (weight per side)
T-Bar Row
-135x2x5

Grip

Grippers
-#2 x 5 mms singles
-#2.5 x 3 choked singles
-IMTUG5 x 5

My shoulders hurt this workout so I went lighter than I wanted to.

Mythic Beast · 01-27-2009, 08:58 PM

Strong crushing as usual man!

doindbt · 01-28-2009, 04:19 PM

Hi Kevin! I'm late, but I'm in and look forward to following along!

readyforthepain · 01-28-2009, 04:22 PM

good lcuk with all your goals

nockowt1 · 01-30-2009, 05:25 PM

1/30

Chest/Shoulders/Traps

Incline Barbell Press
-140x5x5
Hammer Strength Flat
-60x5x5 (weight per side)
Dips
-bwx5x6
Pushdowns
-135x2x8
One Arm Rope Pushdowns
-30x2x8
Reverse Pushdowns
-75x2x10
Hammer Strength Shoulder Press
-60x5x5 (weight per side)
Smith Machine Behind the Back Shrugs
-315x3x5
Pec Deck Flye
-150x3x10

I didn't do a grip workout because I smashed my finger in between 2 dumbells.

nockowt1 · 01-30-2009, 05:31 PM

Quote:

Originally Posted by Mythic Beast

Strong crushing as usual man!

Thanks. How's your grip training going? Do you keep a journal here?

Quote:

Originally Posted by doindbt

Hi Kevin! I'm late, but I'm in and look forward to following along!

Glad to see you here Roni.

Quote:

Originally Posted by readyforthepain

good lcuk with all your goals

Thanks for visiting. I'll be visiting your journal as well.

dugnom · 01-30-2009, 06:27 PM

5x5's, haven't done those in a while. After I reagain my endurance, I might switch over to 5x5. I will continue to check in on you. Keep it up man!

Mythic Beast · 01-30-2009, 06:32 PM

Quote:

Originally Posted by nockowt1

Thanks. How's your grip training going? Do you keep a journal here?
.

Not over here I don't. Grip training is going great, I just started nail bending this week, hard stuff. I am going to attempt the CoC #2.5x1 tomorrow, I got the HG300x1 for multiple sets. I'll let you know how it goes.

Ronald A. Strahan · 01-30-2009, 07:34 PM

I've been looking for a grip junkie journal to follow along with... subb'd!

nockowt1 · 01-31-2009, 11:22 AM

I probably won't be training grip for at least a week because on top of smashing my finger yesterday I grabbed the handle of a hot grill pan with my bare hand for some reason.

nockowt1 · 01-31-2009, 11:32 AM

Quote:

Originally Posted by dugnom

5x5's, haven't done those in a while. After I reagain my endurance, I might switch over to 5x5. I will continue to check in on you. Keep it up man!

I think 5x5 is my favorite routine.

Quote:

Originally Posted by Mythic Beast

Not over here I don't. Grip training is going great, I just started nail bending this week, hard stuff. I am going to attempt the CoC #2.5x1 tomorrow, I got the HG300x1 for multiple sets. I'll let you know how it goes.

Be careful with the bending, you might become addicted

If you can close the HG300 I'm sure you'll have no problem with the #2.5 My HG300 felt the same as an older double stamped #3 that I tried.

Quote:

Originally Posted by Ronald A. Strahan

I've been looking for a grip junkie journal to follow along with... subb'd!

Thanks for stopping by. Do you keep a journal here?

Mythic Beast · 01-31-2009, 11:55 AM

Quote:

Originally Posted by nockowt1

Be careful with the bending, you might become addicted

If you can close the HG300 I'm sure you'll have no problem with the #2.5 My HG300 felt the same as an older double stamped #3 that I tried.

haha, too late...I just try to limit my bending so that I don't use up all my nails...I am doing some unbending too...I can't unbend even the white nail, it's hard as hell!!

My HG300 is slightly easier than the 2.5, I think it's the size of the 2.5 that makes it such a problem. But you know how the HG grippers are...I can do the HG250 for about 8 or so, the 300 at least once, the 350 is WAYY harder. However that 350 is a real baby compared to the CoC #4, I can barely budge that thing.

Here's my grip collection, Rolling Thunder on the way...I labeled it for my journal since people had no idea what I was doing.

Mythic Beast · 01-31-2009, 04:11 PM

I got the 2.5

Held it shut for 4-5 seconds too in order to make sure I wasn't dreaming.