grecowrestler13 Workout Log

[grecowrestler13]

10/23

Squats-5x5 @180lbs

Calf Raises-6x15 @185lbs

Pullups-12x10

Hanging Knee Raises- 6x20

Chinups-12x10

Curls with Band-5x20 (Heaviest Band)

Inverted Rows-5x15

[grecowrestler13]

10/24

Bench Press-5x5 @165lbs

Overhead Press-5x5 @90lbs

Hanging Knee Raises-6x20

Dips-12x10

Pushups-10x15

Overhead Press with Band-5x15 (Heaviest Band)

Overhead Press with Kettlebell-5x12 @25lbs (Both arms)

[gjfovf]

Have you ever tried ladder presses w/ the k-bell?

[grecowrestler13]

No, what are they?

[Wrestling_Prodigy]

10/23

Squats-5x5 @180lbs

Calf Raises-6x15 @185lbs

Pullups-12x10

Hanging Knee Raises- 6x20

Chinups-12x10

Curls with Band-5x20 (Heaviest Band)

Inverted Rows-5x15

Wow, you are really strong for your weight.

[gjfovf]

Ladders are great. You start by doing 1 rep with each arm, and then 2 reps, 3 reps, 4 reps, 5 reps. It adds up to a total of 15 reps per arm. 30 per set. 20 seconds rest in between Ladders. Total 150 reps. You can do them with a dumbell as well. Use a challenging weight. Roughly 30% of your body weight, I weigh 170. I do this with 24kg bell and I am wrecked by set 5. You should try it with a 16kg. I could never press a 32kg or a 40kg until I started this protocol. I actually feel stronger when I finish this. It is weird, but it works.

Also, I have been trying to do alot of bottoms up k-bell exercises. Gives you crazy grip strength.

[grecowrestler13]

Sounds hard, I'll try them.

[grecowrestler13]

10/25

Squats-5x5 @185lbs 1x1 @225lbs

Calf Raises-6x15 @185lbs

Pullups-12x10

Hanging Knee Raises-6x20

Chinups-12x10

Curls with Band-5x20 (Heavy Band)

Inverted Rows-5x15

[Wrestling_Prodigy]

10/25

Squats-5x5 @185lbs 1x1 @225lbs

Calf Raises-6x15 @185lbs

Pullups-12x10

Hanging Knee Raises-6x20

Chinups-12x10

Curls with Band-5x20 (Heavy Band)

Inverted Rows-5x15

How long would a workout like this take you?

And when/how long are your breaks in between?