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Post by Mr. Espey on Apr 2, 2007 21:15:24 GMT -5
MONDAY - April 2 -- All weights in lbs unless otherwise stated.
HAMMER CURL BAR 140 x 7 140 x 5
EZ REVERSE CURLS 135 x 8 135 x 8
BRACH RACK 40 R x 16, L x 16 40 R x 13, L x 13
PULLEY TABLE (towel over knuckle, supeset with a variation) 20 R x 8-8 20 R x 6-6
SIDE PRESSURE Crusher R x 30 Crusher R x 28
FINGER BLASTER 85KG R x 10, L x 10 85KG R x 8, L x 8 85KG R x 8, L x 8
ROLLING THUNDER WRIST CURL 110 R x 12 110 R x 10 110 R x 9
RT REVERSE CURLS (superset with regular wrist curls) 30 R x 8-30 30 R x 8-30
BLOCK PINCH (hold for time in seconds) 30 R x 30, L x 35 30 R x 25, L x 27
HUB PINCH (hold for time in seconds) 15 R x 32, L x 35 15 R x 20, L x 30
WRIST HAMMER (superset levering up with pronation) 10 R x 25-25 10 R x 10-10
Very intense workout... finished in about 40 minutes.
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Post by austinslater on Apr 2, 2007 21:17:10 GMT -5
Ryan nice workout. The brach rack numbers are impressive. Ive got 20 pounds all front loaded and Im at about the same reps as you are. Cant imagine another 10 on the front and then 10 more on top for 15+ reps. Incredible!
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Post by Mr. Espey on Apr 2, 2007 21:33:49 GMT -5
I am adding weight to brach rack next week...I will likely go with 40-50 out front.
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Post by austinslater on Apr 2, 2007 21:51:56 GMT -5
Ive got a long ways to go and I think Ive figured out why my posting toproll is horrible. :} Atleast I know what is my weakness now and can improve it.
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Post by Mr. Espey on Apr 6, 2007 13:17:50 GMT -5
FRIDAY - April 6 -- Biceps & Light AW. All weights in lbs unless otherwise stated.
STANDING BARBELL CURL 155 x 6 155 x 5 155 x 4
MACHINE PREACHER CURL 90 x 7 90 x 5 90 x 5
NARROW BARBELL CURL 135 x 4 135 x 4 135 x 3
3 SETS HIGH PULLEY CABLE CURLS (90lbs)
EZ REVERSE CURLS 95 x 15 95 x 15 95 x 15
ROPE HAMMER CURLS 75 x 15 75 x 15 75 x 15
FINGER BLASTER (2 hand) 85kg x 90 85kg x 90 85kg x 70
BLOCK PINCH (thin block, 2 hand) 40 x 40 seconds 40 x 35 seconds
WRIST CURLS (fat bar, superset off the thighs then standing palms facing thighs) 40 x 60-60 40 x 60-60 40 x 60-60
Workout time... just under 1 hour. Re-adding preacher EZ curls again next week. Modified my entire routing as you can probably tell already...
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Post by austinslater on Apr 6, 2007 15:18:18 GMT -5
Ryan,
Hey buddy when you get closer to a tournament are you going to add in more partial work with the hammer curls and palms up curls?
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Post by Mat Helmer on Apr 6, 2007 19:08:19 GMT -5
FRIDAY - April 6 -- Biceps & Light AW. All weights in lbs unless otherwise stated. STANDING BARBELL CURL 155 x 6 155 x 5 155 x 4 MACHINE PREACHER CURL 90 x 7 90 x 5 90 x 5 NARROW BARBELL CURL 135 x 4 135 x 4 135 x 3 3 SETS HIGH PULLEY CABLE CURLS (90lbs) EZ REVERSE CURLS 95 x 15 95 x 15 95 x 15 ROPE HAMMER CURLS 75 x 15 75 x 15 75 x 15 FINGER BLASTER (2 hand) 85kg x 90 85kg x 90 85kg x 70 BLOCK PINCH (thin block, 2 hand) 40 x 40 seconds 40 x 35 seconds WRIST CURLS (fat bar, superset off the thighs then standing palms facing thighs) 40 x 60-60 40 x 60-60 40 x 60-60 Workout time... just under 1 hour. Re-adding preacher EZ curls again next week. Modified my entire routing as you can probably tell already... CAPTAIN INSANO opened up another can of WHOOP-AZZ on his biceps!!!
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Post by Mr. Espey on Apr 6, 2007 23:27:50 GMT -5
Ryan, Hey buddy when you get closer to a tournament are you going to add in more partial work with the hammer curls and palms up curls? I will pretty much stay the course right up to an event. The training does not change much to prepare for an event... the armwrestling practices may change slightly. The most important thing for me leading up to an event is getting 100% recovered.
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Post by Mr. Espey on Apr 9, 2007 22:52:02 GMT -5
MONDAY - April 9 -- All weights in lbs unless otherwise stated.
HAMMER CURL BAR 140 x 8 140 x 6
EZ REVERSE CURLS 155 x 6 155 x 5
BRACH RACK ** All weight out front. 35 R x 12, L x 12 35 R x 12, L x 12
PULLEY TABLE (towel over knuckle, supeset with a variation) 20 R x 10-10 20 R x 8-7
SIDE PRESSURE Crusher R x 32 Crusher R x 24
FINGER BLASTER ** Wow did this feel heavy. Only got reps on the 2nd set. The holds felt great and will stay in the workout. 100KG R x Hold/Negative, L x Hold/Negative 100KG R x 2, L x Hold/Negative 100KG R x Hold/Negative, L x Hold/Negative
ROLLING THUNDER WRIST CURL 110 R x 14 110 R x 12 110 R x 10
RT REVERSE CURLS (superset with regular wrist curls) 30 R x 10-30 30 R x 10-30
BLOCK PINCH (hold for time in seconds) 30 R x 20, L x 35 30 R x 27, L x 30
HUB PINCH (hold for time in seconds) 15 R x 28, L x 36 15 R x 20, L x 25
WRIST HAMMER (superset levering up with pronation) 10 R x 27-27 10 R x 12-12
Total workout time... 48 minutes.
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Post by austinslater on Apr 9, 2007 23:16:32 GMT -5
Again impressive numbers all around especially on the weight out in front brach rack work. Im going to jump to 25 and see what happens.
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