3 hours of training. I gotta rebuild my grip strength cuz Gijs is humiliating me with that iron grip of his. I can feel my forearms are damaged from all the stones but I'll be focusing more on that area now.
Military presses:
2x8x50 kg
5x70 kg
5x80 kg
2x3x90 kg
1x95 kg - failed the second rep
1x100 kg - equals PR
Incline bench presses:
8x60 kg
6x90 kg
5x110 kg
2x3x120 kg
8x100 kg - paused
Hammer chins:
2x12xBW
2x10xBW
Face pulls:
8x56 kg
8x68 kg
8x77 kg
8x86 kg
Seated cable rows:
12x86 kg
12x100 kg
12x114 kg
10x134 kg - PR?
Incline dumbbell presses:
8x30 kg
8x36 kg
6x44 kg
7x52 kg - PR?
0x60 kg - left shoulder too injured
Dumbbell curls:
8x12 kg
6x14 kg
6x16 kg
6x18 kg
6x20 kg
Dumbbell hammer curls:
3x8x12 kg
Nautilus machine shrugs:
12x80 kg
12x110 kg
12x130 kg
2x12x150 kg - solid grip
Cable ab crunches:
12x86 kg
3x12x100 kg
Grip work (30 min):
25 kg plate holds - 2x1 min
4xBW - 2 finger hammer chins
2x2xBW - 2 finger hammer chins
2 finger holds (hanging) - 2x20 seconds
3 finger holds (hanging) - 2x25 seconds
4 finger holds (hanging) - 1 min
9 kg dumbbell holds - 90 seconds
10 kg plate finger raises - 2x12 reps
14 kg dumbbell wrist curls - 2x12 reps per arm/
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