Yes they are elbow cuffs. The 5" ones. I got them to compare them to the slingshot compression cuffs. Do you have any of the slingshot compression cuffs?
MESO-Rx
Anabolic Steroids
Franchise24 training log 2016/2017
- Thread starter franchise24
- Start date
No, I just have Slingshot knee wraps, knee sleeves and the Full Boar Slingshot.
Which knee wraps do you have? Is it the Lilliebridge ones?
Just the plain Slingshot ones. I bought a new pair of them right before my last meet because I didn't have time to get used to new ones.
How much extra do you think you get from them?
About 50lbs if wrapped properly.
That's a nice increase.
12/31/2016
Last workout for 2016.
Warm-up:
10 minutes stair stepper on level 3
Foam roller back mid to upper back, working on thoracic extension. Foam rolled hamstrings, quads IT band and groin.
Lacrosse ball/Supernova ball: Anterior Delt and upper chest Lacrosse ball smash, psoas and glute smash.
Banded shoulder, wrist, hip, knee, and ankle distraction
Full body stretching
Banded pull-aparts
Banded shoulder dislocations.
Shoulder hip Rotations
Workout:
OHP:
Warm-Up:
Bar 1x10
95 1x10
115 1x10
125 1X10
Working Sets:
140 5x10
Lateral Dumbbell Raises:
25 3x10
15 3x10
10 3x10
Face Pulls:
60 3x10
50 3x10
40 3x15
Barbell Shrugs:
225 5x10
Upright Rows:
80 5x10
Pronated Pull-Ups:
3X10
Cable Flyes:
60 5x10
Dips:
5x10
GHR:
4X10
Leg Extension:
3x10
Leg Curl:
3x10
Back Extension:
3x10
30 Minutes LISS
Cable crunches
3x20
Roman Chair Leg Lifts:
3x20
Planks:
3x 3 minutes
Finished off with Full body mobility work
Happy New Year @RodgerThat @Perrin Aybara @Les @TorroXL @insaiyan93 @Leancuisine @Matty19D @Wunderpus. And to the rest of the MESO Family.
Last workout for 2016.
Warm-up:
10 minutes stair stepper on level 3
Foam roller back mid to upper back, working on thoracic extension. Foam rolled hamstrings, quads IT band and groin.
Lacrosse ball/Supernova ball: Anterior Delt and upper chest Lacrosse ball smash, psoas and glute smash.
Banded shoulder, wrist, hip, knee, and ankle distraction
Full body stretching
Banded pull-aparts
Banded shoulder dislocations.
Shoulder hip Rotations
Workout:
OHP:
Warm-Up:
Bar 1x10
95 1x10
115 1x10
125 1X10
Working Sets:
140 5x10
Lateral Dumbbell Raises:
25 3x10
15 3x10
10 3x10
Face Pulls:
60 3x10
50 3x10
40 3x15
Barbell Shrugs:
225 5x10
Upright Rows:
80 5x10
Pronated Pull-Ups:
3X10
Cable Flyes:
60 5x10
Dips:
5x10
GHR:
4X10
Leg Extension:
3x10
Leg Curl:
3x10
Back Extension:
3x10
30 Minutes LISS
Cable crunches
3x20
Roman Chair Leg Lifts:
3x20
Planks:
3x 3 minutes
Finished off with Full body mobility work
Happy New Year @RodgerThat @Perrin Aybara @Les @TorroXL @insaiyan93 @Leancuisine @Matty19D @Wunderpus. And to the rest of the MESO Family.
Happy New Year, @franchise24.
TorroXL
Member
You know one of the reasons I injured myself was simply cuz I didn't take the time to properly warm up and stretch like you do. I go with your standard issue of a set of 10 with light weights and that's it. Had I stretched and done the excersizes you mentioned above, I probably would not be in the situation I'm in. So good job on that brutha. Happy new year to you too...
Les
New Member
Happy new years bro.
insaiyan93
New Member
Happy new years broham. Hopefully it's a good one for all of us!
I am 39 brother. I have to stretch. I am one of those people that needs to stretch at least twice a day in order to feel good.
Thank you brother.
Thank you brother.
Thank you brother. It will be a prosperous year for all and the gains will be rolling in.
insaiyan93
New Member
Shoot I'm only 23 and i can say it helps tremendously since I've started spending more time warming up/stretching/foam rolling.
I dont note it in my log but i spend a good 30-40 minutes pre workout doing all that.
Stretching foam rolling and warm-ups took most of my time in the gym this morning. Workout was only 45 minutes.
Leancuisine
New Member
Happy new year to everyone as well.
Thank you @franchise24
I probably stretch 5-6 times a day. Anytime I'm on a step or something I will bend over and reach pass my toes. Stretch out the old posterior chain. Works well until my dog sees a squirrel and rips me off my feet.
Thank you @franchise24
I probably stretch 5-6 times a day. Anytime I'm on a step or something I will bend over and reach pass my toes. Stretch out the old posterior chain. Works well until my dog sees a squirrel and rips me off my feet.
You're welcome bro. Happy New Year's to you and your family.
01/01/2017
I decided to take today off. Actually every Sunday will be a day off for the most part. I'll be back at it tomorrow.
I decided to take today off. Actually every Sunday will be a day off for the most part. I'll be back at it tomorrow.
01/02/2016
Deadlift:
Warmup:
135 1x10
225 1x5
315 1x3
405 1x1
Working sets:
455 1x2 @ RPE 9
405 1x2 @ RPE 7
430 1X2 @RPE 8
455 1X2 @RPE 9
Front Squat:
Warm up:
135 1x10
225 1x5
Working sets:
230 1x8 @ RPE 8
240 1X8 @ RPE 9
Still Legged Deadlift:
245 3x5 @ RPE 8
255 2x5 @ RPE 9
Next week I will be adding 5 pounds to each lift. Workout is going good. I was beat today after this workout.
Deadlift:
Warmup:
135 1x10
225 1x5
315 1x3
405 1x1
Working sets:
455 1x2 @ RPE 9
405 1x2 @ RPE 7
430 1X2 @RPE 8
455 1X2 @RPE 9
Front Squat:
Warm up:
135 1x10
225 1x5
Working sets:
230 1x8 @ RPE 8
240 1X8 @ RPE 9
Still Legged Deadlift:
245 3x5 @ RPE 8
255 2x5 @ RPE 9
Next week I will be adding 5 pounds to each lift. Workout is going good. I was beat today after this workout.
