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Post by Mr. Espey on Aug 15, 2007 22:17:43 GMT -5
Aug 13, 14, 15 --- 30 min on the Airdyne each day. Tomorrow I will do an all around workout at home... pressing for shoulders & chest, some stuff for back.
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Post by Mr. Espey on Aug 16, 2007 16:27:14 GMT -5
Wednesday - August 16
First workout back and it is just meant to get my feet wet on some major body parts. This is tricky because I can only grip through 3 knuckles on my left hand (for a couple more weeks). Most of my training will be done at home for a couple weeks as I can use my leverage machine and hang the injured bone off the end of the handle so there is no stress on it. Regular regimented training begins next week. Look for massive poundage increases from week to week as muscle memory kicks in. I can't wait to be reverse curling 200lbs again.
Leverage Bench Press: 225 x 20 225 x 20 315 x 12 315 x 12 225 x 14
Leverage Military Press: 135 x 15 135 x 15 135 x 15 135 x 10
Leverage Bent Row: 225 x 12 225 x 10 225 x 9 225 x 8
You know that feeling when you just know you are going to be sore the next day...
Tomorrow I am back to minimum 3 shakes per day (an extra on training days) with creatine mixed in.
30 min. on the Airdyne tonight.
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Post by Mat Helmer on Aug 16, 2007 17:46:03 GMT -5
Great workout!
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Post by Mr. Espey on Aug 16, 2007 19:37:01 GMT -5
Its a start.
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Post by Mr. Espey on Aug 17, 2007 22:51:55 GMT -5
Aug 17 - 30 min. Airdyne.
Tomorrow is my tournament. I will likely do some pulling afterwards. No cardio tomorrow (no time). Sunday I will get back to cardio and on Monday I am full swing into my training routine... and it is going to be a crazy adventure.
Did I mention how sore I am from that little workout I did yesterday?
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Post by Mr. Espey on Aug 20, 2007 20:53:17 GMT -5
THE NEW BEGINNING
MONDAY - August 20 -- All weights in lbs unless otherwise stated.
Wrist Curls (fat bar, superset off the thighs then standing palms facing thighs) 60 x 40-25 80 x 30-20 80 x 30-20
Crusher Wrist Curls R 90 x 14 R 90 x 12 R 90 x 10
Crusher Reverse Wrist Curls (superset with regular wrist curl) R 30 x 15-30 R 30 x 12-25 R 30 x 10-22
Wrist Hammer (leverage up superset with pronation) R 10 x 10-5 R 10 x 10-5 R 10 x 10-5
Finger Blaster (both hands) 170 x 60 170 x 60 170 x 50 170 x 50
Block Pinch (thick, 1 hand) R 20 x 10 (seconds) R 20 x 10
Block Pinch (thin, 2 hands) 30 x 30 (seconds) 30 x 25
Hub Pinch R 15 x 10 R 15 x 8
LEFT HAND CRUSHER WRIST CURLS 15 x 50 ... it begins...
Upstairs I go for my 30 min on the Airdyne.
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Post by Curtis "Smash" Klashinsky on Aug 20, 2007 23:46:18 GMT -5
Ryan, I notice you do a LOT of finger strength exercises, like Block pinch and finger blaster. You must truly feel that you need to improve you hand strength then right? I'm just surprised you are not doing more static holds and wrist exercises. Just trying to understand why you do so much grip related exercises.
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Post by Mr. Espey on Aug 21, 2007 0:36:59 GMT -5
Pinch grip IS a static hold exercise.
What good is a strong wrist if you can't keep your hand? The whole key to toprolling is in the hand. If you can control your opponent's hand you can control the match... most of the time. Hasn't anyone told you how important grip is in armwrestling... certain types of grip of course.
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Post by Curtis "Smash" Klashinsky on Aug 21, 2007 8:53:11 GMT -5
Pinch grip IS a static hold exercise. What good is a strong wrist if you can't keep your hand? The whole key to toprolling is in the hand. If you can control your opponent's hand you can control the match... most of the time. Hasn't anyone told you how important grip is in armwrestling... certain types of grip of course. Good points. No, Nobody has really told me exactly how important grip training is. Mostly I have been told that you will develop the necessary grip power from table time and that not a lot extra really needs to be done and that more time can be spent on the wrists and biceps and back. Thanks for the info Ryan.
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Post by Mr. Espey on Aug 21, 2007 9:00:31 GMT -5
Sounds like you got some terrible advice... in my not so humble opinion.
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