Garage Gorilla

[mrbigg007]

23 March

SSB Squat in power rack starting from the bottom position

135lbs x 2 x 1rep

220 x 1rep

308 x 1rep

396 x 1rep

466lbs x 5 x 1rep

Heavy dumbbell swing from floor to over head single arm starting with a 30lbs dummy

going up in 10lbs jumps 10 singles each arm

Neck work with head strap 5 sets

Grip work with COCs

2.5 x 2 x 1 full close both hands

[mrbigg007]

23 March

SSB Squat in power rack starting from the bottom position

135lbs x 2 x 1rep

220 x 1rep

308 x 1rep

396 x 1rep

466lbs x 5 x 1rep

Heavy dumbbell swing from floor to over head single arm starting with a 30lbs dummy

going up in 10lbs jumps 10 singles each arm

Neck work with head strap 5 sets

Grip work with COCs

2.5 x 2 x 1 full close both hands

25 March

Standing military press in power rack starting form the forehead

after warm up sets

213lbs x 5 x 1rep

Pull ups

BW x 5 x 1rep

BW+50lbs x 7 x 2reps

Ab wheel 3 sets

Grip work with COCs No2 x 4 x 5rep full closes both hands

[mrbigg007]

27 march

Stiff legged deadlift after warm up sets

358lbs x 2 x 5reps

Floor press in power rack starting from the bottom position 2 above chest

after warm up sets

328lbs x 3 x 2reps three deep breaths taken between each press from the bottom

Grip work with COCs

No2# x 2 x 6rep full closes both hands

No 2.5# x 1 closes both hands

Ab wheel 2 sets

[mrbigg007]

29 march

SSB Squats in the power rack starting from the bottom position

after warm up sets

446lbs x 4 x 2reps

451 x 2reps

Heavy Dumbbell Rows after warm up sets

172lbs x 2 x 5reps both arms

One legged calf raises

80lbs x 2 x 20reps per leg

Grip work with COC No 2#

2 sets 8rep closes both hands

Music for the session

Exodus Sodom Kreator

[mrbigg007]

31 march

Standing military press in power rack starting form the forehead
after warm up sets

214lbs x 5 x 1reps

Heavy Dumbbell Rows after warm up sets

175.5 x 2 x 5reps Both arms

192lbs x 3reps both arms

197.5 x 2reps both arms

Ab Wheel 3 sets

Music for the session

Accept Maiden Heathen Machine Head

[mrbigg007]

1 april

Floor press in power rack starting form the bottom position 2 above chest
after warm up sets

328lbs x 4 x 2reps

Dumbbell curls after warm up sets

62.5lbs both hands x 2 x 3reps

Neck work with head strap 5 sets

Ab Wheel 3 sets

[mrbigg007]

3 april

SSB Squats in power rack starting from the bottom position
after warm up sets

451 x 2 x 3reps

One arm Dumbbell clean and press starting with a 30lbs dummy going up 10lbs for each
single total of 9 sets both arms

Ab wheel 3 sets

Grip work with COCs No #2 x 2 x 8 rep closes both hands

[mrbigg007]

5 April

Standing military press in power rack starting form the forehead
after warm up sets

204lbs x 5 x 2reps

Pull ups

BW X 5 x 1

BW + 50lbs x 4 x 3reps

BW + 50lbs x 4 x 2reps

Neck work 4 sets

[mrbigg007]

7 april

Floor press in power rack starting from the bottom position 2 above chest
after warm up sets

328lbs x 2 x 3reps

Floor press partials 5 above chest starting form the bottom position

396lbs x 1rep

421lbs x 1rep PB

Dumbbell curls arfter warm up sets

66lbs x 5reps

71lbs x 3reps

One legged calf raises

80lbs x 2 x 20reps

[mrbigg007]

9 april

Standing military press in power rack starting from the forehead
after warm up sets

202lbs x 2 x 5reps

Dumbbell rows after warm up sets

172lbs x 6reps

192lbs x 4reps

Grip work with COC No 2# x 2 x 8rep full closes both hands

Ab wheel 3 sets

[mrbigg007]

10 april

SSB Squats in power rack starting from the bottom position

after warm up sets

401lbs x 2 x 6reps

Barbell shrugs after warm up sets

396lbs x 3 x 8reps

One legged calf raises with dummy 2 sets 20reps

[mrbigg007]

12 april

Floor press in power rack starting from the bottom position 2 above chest

after warm up sets

330lbs x 2 x 4reps

One arm Dumbbell curls after warm up sets

72lbs x 4 reps L/R

Farmers walk

192lbs per hand 30mtrs

202lbs per hand 30mtrs

[mrbigg007]

13 april

trap bar deadlift after warm up sets

532lbs x 3 x 2reps

Standing military press in power rack starting from the forehead
after warm up sets

202lbs x 2 x 6reps

Grip work

15 april

SSB Squat in power rack starting from the bottom position

after warm up sets

407lbs x 2 x 6reps

Heavy dumbbell rows after warm up sets

172lbs x 3 x 5reps

[mrbigg007]

17 april

pull ups

BW x 5 x 1rep

BW + 65lbs x 4 x 2reps

Floor press in power rack starting from the bottom position 2 above chest

after warm up sets

330lbs x 5reps

341lbs x 3reps

One leg calf raises 2 sets 20reps

Grip work with CoCs No 2# X 5 X 5rep full closes both hands

19 april

Pull ups

BW x 5 x 1rep

BW _+ 65lbs x 6 x 2reps

Standing military press in power rack starting from the forehead

after warm up sets

206lbs x 2 x 5reps

Lock out from 3 above head

295lbs x 1rep

300lbs x 1rep

ab wheel 2 sets

[mrbigg007]

21 april

SSB squat in power rack starting from the bottom position

after warm up sets

410lbs x 6reps

460lbs x 3reps

EZ barbell curls after warm up sets

140lbs x 3 x 2reps

ab wheel 3 sets

[mrbigg007]

22 april

Floor press in power rack starting from the bottom position 2 above chest

after warm up sets

340lbs x 3 x 2reps

Pull ups

BW x 5 x 1rep

BW + 65lbs x 4 x 3reps

ab wheel 3 sets

[mrbigg007]

24 april

Standing military press in power rack starting from the forehead

after warm up sets

207lbs x 2 x 6reps

Military lock outs in power rack

290lbs x 3reps

Pull ups

BW x 5 x 1rep

BW + 65lbs x 4 x 3reps

ab wheel 3 sets

[mrbigg007]

26 april

SSB squats in power rack starting from the bottom position

after warm up sets

410lbs x 2 x 6reps

Barbell shrugs after warm up sets

407lbs x 3 x 8reps

One legged calf raises 2 sets 20reps both legs

[mrbigg007]

29 april

Standing military press in power rack starting from the forhead

after warm up sets

220lbs x 3 x 4,3,3reps

Pullups

BW 135kgs x 5 x 1rep

BW + 45lbs x 4 x 6reps

Grip work with CoCs

2.5 x 4 x 1full closes both hands

[mrbigg007]

3 may

SSB squats in power rack starting form the bottom position

after warm up sets

446lbs x 3 x 5reps

Pull up

BW + 45lbs x 3 x 6rep

BW + 88lbs x 3 x 1rep

ab wheel 2 sets

Grip work

4 may

Standing military press in power rack starting from the forehead

after warm up sets

220 x 3 x 3reps

231lbs x 1rep

One legged calf raises two sets 20reps

5 may

Floor press in power rack starting from the bottom position 2 above chest

after warm up sets

340lbs x 2 x 4reps

Seated incline dumbbell curls after warm up sets

50lbs each hand x 4 x 5reps

ab wheel 2 sets

[mrbigg007]

8 may

SSB Squats in power rack starting from the bottom position

after warm up sets

466lbs x 2 x 3reps

Incline dumbbell culrs after warm up sets

50lbs each hand x 3 x 8reps

Ab wheel 2 sets

[mrbigg007]

10 may

standing barbell military press in power rack starting from the forehead

after warm up sets

220lbs x 2 x 4reps

Barbell shrugs in power rack after warm up sets

446lbs x 3 x 8reps

One legged calf raises 2 sets 20reps

Neck work with head strap 4 sets


11 may

Floor press in power rack starting from the bottom position 2 above chest

after warm up sets

340lbs x 2 x 5/4 reps

Pull ups

BW + 65lbs x 2 x 6/5reps

AB wheel 3 sets