Wednesday, December 31, 2008

Mighty Joe's Super Grip Machine!!!


On December 29, 2008 I got my custom made stainless steel Grip Machine
made by Ryan Pitts at StrongerGrip.com
Click on the image for a detailed view.


I can't even begin to explain how excited I am about getting this

serious grip training tool. There's so many things I can now do

to train my overall grip.


I can do regular gripper weight squeezes. Regular overhand grip,

single hand negatives. I can work 2 fingers at a time. I can do thumb

work with the flat handles. Finger pressure training is easy with these

flat handles. Pinch grip training and more.


This machine is smooth and doesn't clang around as your operate it

through its motions.


The frame that moves up and down as you squeeze weighs 21.2 lbs.

I add this amount to whatever weight I have on at the time to keep

up with what actual weight I'm squeezing.


I just can't say enough good about my new Machine.


What a way to start off my New Year!


Stay tuned and stay Strong!!!

Saturday, December 27, 2008

Friday, 12-26-08 Forearms

I've been sick for the last few days so my workouts have been off.

Tonight I did a little forearm work to see how I felt.

MARV Handle - Pronations, 5 sets x 25

Standing Barbell Curls - 5 sets x 25

Forearm Blaster - 5 sets x 25

Finger Extensions in rice - 1 set x 75

Stay tuned and stay Strong!!!

Wednesday, December 24, 2008

Merry Christmas and Happy New Year!!!

Just wanted to wish everyone a very happy holiday season
and may all your strength goals for 2009 come to fruition.

Yours in Strength,

Mighty Joe Musselwhite

Saturday, December 20, 2008

Changed Workout Up

5' Olympic Barbell Curls - 5 sets x 10-12, very strict

Standing Reverse Curls - 3 sets x 10

Flat Handle Rowing - 5 sets x 10

Wrist Roller - 3 sets, 15 lbs 10 feet up

Pinch Block Curls - 2 sets x 10

Standing Wrist Curls - 5 sets x 20

MS Handgripper - 10 sets x 5, 4, 3, 2, 1

Finger Extensions in rice - 2 sets x 50

Note: I change up my workout ever 6 - 10 weeks because of the
"muscle confusion principle" which basically says that change from
the same routine stimulates new muscle growth and strength.

Stay tuned and stay Strong!!!

Monday, December 15, 2008

Arm Wrestling Practice, 12-14-08

Arm Wrestling Practice

Had another great sesssion of pulling with Jake Culver.

My hook is getting stronger, slowly but surely. My set-up and
toproll are stronger than ever. On all straight up matches I won very
quickly.

My back pressure has increased Big Time! My hand strength on
the table is off the charts right now. Jake said my fingers feel like
steel rebar.

Going to take two weeks off from pulling to let everything heal and
to get some strength building workouts in.

Former World Champion, Tim Collins was supposed to show but didn't
make it. Maybe next time. I'm hoping I can take Tim on the set-up and
the GO.

Got to rest a few days and then back to my workouts and hopefully a little
closer to my goals.

Stay tuned and stay Strong!!!

Sunday, December 14, 2008

Al Turner, 1929 - 1998


Here's a picture of Al Tuner along with a letter and the original envelope

that he sent me in October of 1983. This picture is really special to me

because it's a picture of Al's very first tournament.


Can you guess who he's pulling? Send me an e-mail if you know who it is.

If no one guesses in a week or so, I'll reveal who it is.


Al Turner was considered the God Father of armwrestling and has always

been my hero of the sport. He competed late into his life and went undefeated

for quite some time. He was a many time National and World champion.


Al retired after losing to Bobby Hopkins. Al told me that pulling Bobby was

like being hit by a freight train.


Al Turner was known for his incredible hand strength and doing huge amounts

of weight in the table top DB curl.


Al died in 1998 from a bout with cancer.


Hope you enjoy this short article and picture of my all-time hero Al Turner.
Stay tuned and stay Strong!!!

Saturday, December 13, 2008

Workout, 12-11-08 Thursday

Seated DB Concentration curls - 3 x 10, 40 lbs.

Tabletop Curls - 3 x 8-10, 40 lbs. 50 lbs. 60 lbs.

Wrist exercises with new MARV Handle - 5 x 15

Fat Bar Standing Wrist Curls - 5 x 25

Reverse Wrist Curls w/ Forearm Blaster - 5 x 25

MS Handgripper - 1 x 5, hard setting

Finger Extensions - 1 x 50

Stay tuned and stay Strong!!!

Saturday, December 6, 2008

12-04-08, Pulling Practice

Me and Jake Culver pulled for 45 minutes Thursday night.

Had a great session!!!

I won most of the RH matches and Jake won all the LH matches
except one.

My Toproll felt unstoppable! My Hook is getting better. I've got to strengthen
my wrist from opening up in a Hook. Wrist to wrist Jake can't touch me at all,
so I know I have the pulling power in the Hook BUT my wrist is the weak link.
That's fixing to change for sure!

My finger strength is like STEEL on the setup. Working on faster starts.
When I get the hit. I can take most pullers I normally can't beat.

Time, patience and hard work will help me reach my goal:

WORLD CHAMPION, MASTER'S CLASS by 9-29-2012

Stay tuned and stay Strong!!!

Friday, November 28, 2008

Light Workout - Practice Sunday

Did a very light workout today with the weights and grip tools
because me and Jake will practice pulling Sunday.

Being that I went light I tried some new exercises with my
"Total Wrist Developer" and "T-Bomb Handles."

I did curls with both devices at different angles and wrist positions.

Did my one-arm rowing with 63 lb. Kettle Bell instead of my "flat handle"
made by Ryan Pitts.

Also got my arms good and warm and did some bounce rafter chins.
This where you bounce off the floor with your feet for momentum to
do the next rep. When you don't have to bounce you know that you've
gotten stronger for sure.

Did some "revolving handle" single arm dead lifts with 2" Crusher from
FBBC. This really helps your hand strength for setting up at the AW table.

Stay tuned and stay Strong!!!

Thursday, November 27, 2008

Happy Holidays!!!

I wish everyone a Happy Holiday season and may all
of your training goals be achieved.

I appreciate all of you who visit my site and it's my hope
that I've helped someone out in some way to becoming
a better strength athlete both mentally and physically.

Stay tuned and stay Strong!!!

Tuesday, November 25, 2008

New Workout Shed!!! 11-22-08


Got my new custom built workout shed Saturday.


It's only 12' x 14' but the way I had lofts put on both sides for

storage frees up a lot of floor space.


All the siding is pressure treated.


Flooring is treated 3/4" plywood supported underneath with

treated 2 x 6's set 16" apart.


When I get the inside the way I want it I'll post some pics.


Stay tuned and stay Strong!!!

Sunday, 11-23-08 Arms

Dumball Curls - 3 sets x 10

Flat Handle Rowing - 3 sets x 10

T-Bomb Handle Curls - 2 sets x 10
(new exercise I came up with)

Pulling with Life Line Cables:

Hook - 6 sets

Hook wrist pulls - 6 sets

Top Roll - 6 sets

Hook holds - 3 sets

Back Pressure holds - 3 sets

Standing Fat Bar Wrist Curls - 5 sets x 20

Reverse Wrist Curls - 5 sets x 20

Finger Extensions - 2 sets x 50

Note: I cut out some of my weight lifting sets and did more
pulling so my tendons would stay stronger longer.

Stay tuned and stay Strong!!!

Thursday, November 20, 2008

Arms - Arm Wrestling Specific


DumbBall Curls - 4 sets x 20

Flat Handle One Arm Rowing - 4 sets x 10

Standing Fat Bar Wrist Curls - 5 sets x 20

Reverse Wrist Curls w/Forearm Blaster - 5 sets x 20

MS Gripper - 20 singles each hand

Finger Extensions in bucket full of rice - 2 sets x 50

Note: Been sick for the last 4 days. Starting to ease back into my
regular arm wrestlng training. Should be pulling with partner this
Sunday. If not, I'll pull on my Life Line Tubes with different handles.
The picture of my right forearm is 1/2" larger after less than 5 weeks of
forearm training.

Stay tuned and stay Strong!!!

Saturday, November 15, 2008

UPDATE: Forearm Training

Forearm Training:

I've been working my forearms every day of the week except
weekends to see if you can overtrain the forearms.

I'm convinced after 5 weeks of doing this you can't.

Here's what I do:

Standing Fat Bar Wrist Curls, 5 sets x 20

Reverse Wrist Curls w/Forearm Blaster, 5 sets x 20

The Forearm Blaster I purchased from Ultimate Arm Wrestling.
It's possibly the best forearm developer I've ever purchased.

Stay tuned and stay Strong!!!

Workout, 11-11-08

DumbBall Curls:

5 sets x 10

Flat Handle Rowing:

5 sets x 8-10

Reverse Levering:

5 sets x 12

Wrist Lever Top Roll:

5 sets x 10

MS Gripper:

10 sets x 2

Finger Extensions in Rice Bucket:

2 sets x 50

Stay tuned and stay Strong!!!

Sunday, November 9, 2008

Arm Wrestling Practice-Finally!

It's been nearly a month since I've got to pull with anyone.
I've had to pull on my tubes and do exercises that simulate
arm wrestling technique.

My main partner (Jake Culver) has started back training with me again
and I'm so happy. It's hard to find consistent pulling partners.

What I've been doing is working. Last time I pulled Jake I couldn't match
his set-up at the table and unless I got the hit I couldn't touch him. That's
all changed with my new training. He couldn't match my hand at all tonight.

Jake said at this rate I will be tough to beat real quick. Hope he's right!

Stay tuned and stay Strong!!!

Thursday, November 6, 2008

Training Going Well! Very Busy!

Training going well!!!

I don't post every workout because I'm so busy right now.

I've been working my forearms every day except weekends
and the results are impressive. I've gained nearly an half inch
to my forearms in less than a month from this training.

I haven't had anyone to practice arm wrestling with lately so I've
been pulling on my Life Line tubes with different handle attachments.

I had a custom made Grip Machine made by Ryan Pitts I should be
getting any time now. I can't wait to put it to use.

Stay tuned and stay Strong!!!

Tuesday, October 28, 2008

Forearms

Standing Thick Bar Wrist Curls:

5 sets x 20 reps

Reverse Wrist Curls w/ Forearm Blaster:

5 sets x 20 reps

MS Gripper:

5 sets x 2 reps

Stay tuned and stay Strong!!!

Monday, October 27, 2008

Arm Wrestling Workout-Sunday 10-26-08

Standing Thick Bar Curls:

3 sets x 10

GripBall DB Curls:

3 sets x 10

Thick Handle Ext. Curls:

3 sets x 10

One Arm Rowing w/Special Handle:

3 sets x 10 (heavy)

MS Gripper:

10 sets x 3

Pulling w/LifeLine Tubes (green & red):

5 sets x 10 Top Roll

5 sets x 10 Hook

5 sets x 10 Back Pressure

Stay tuned and stay Strong!!!

Tuesday, October 21, 2008

Want Bigger Forearms???

Forearm Program:

Every day of the week except weekends, grab a barbell
and do regular wrist curls standing with palms facing body.

5 sets x reps till failure

Reverse Wrist Curls, 5 sets x reps till failure

Rest only on weekends.

Take your forearm measurements before you begin program.

At then end of 6 weeks measure again and see what you get.

Stay tuned and stay Strong!!!

Monday, October 20, 2008

Arm Wrestling Seminar & Practice, 10-19-08

Today I gave a short 8 part mini seminar on arm wrestling
technique and training tips.

There was 6 participants and it really went well. I gave a lot of
information in a short time period (4 hours).

Participating was Paul Knight, Brandon Ford, Jim Murray, Mike,
Shane & Cody Musselwhite and myself.

After the practice we ate a 6 ft. long sub sandwich I had made for
everyone.

All participants except Cody was new to arm wrestling and they liked
what they learned and had a great time.

I train again Wednesday.

Stay tuned and stay Strong!!!

Tuesday, October 14, 2008

Arms

GripBall DB Curls:

4 sets x 10 reps

GripBall DB Hammer Curls:

4 sets x 10 reps

GripBall DB Wrist Curls:

4 sets x 15 reps

Thich Handle Barbell Curls:

4 sets x 10 reps

MS Gripper:

10 sets x 2-3 reps

Rear Leverage Clubs #8:

3 sets x 12 reps

Leverage Club Curls:

2 sets x 10 reps

Lateral Tricep Extensions w/LifeLine Tube:

5 sets x 10 reps

2 Handed Pinch Block Curls:

1 sets x 10 reps

Finger Extensions in Rice:

60 reps each hand

T.E.N.S. Therary:

30 minutes both arms in various spots.

Stay tuned and stay Strong!!!

Tuesday, October 7, 2008

Mighty Joe's Workout Building Destroyed


Possible tornado wipes out Mighty Joe's workout building early

this morning about 12:45 am.


My workout shed was literally hurled through the air and landed

nearly 150 yards behind our house.


The picture shows what's left of my place to workout. My son

found my familiar sign that you see hanging in the background in

my reviews out in the field and returned it to what's left.


I'm just devastated! I still can't believe this happened. No one

was injured and no one elses property was involved.


I'll still do reviews and training tips but I'll have to workout

somewhere else.


I'll keep everyone updated and the reviews and tips will still

go forward.


Stay tuned and stay Strong!!!

Saturday, October 4, 2008

Walk/Jog 10-04-08, Saturday

Jogged 1/2 mile, walked 1 minute.

1st half mile = 5:20

Jogged 1/2 mile, walked 1 minute.

2nd half mile = 5:22

Walked 1/4 mile for cool down.

Total time = 17:30

Max HR = 162

Body weight = 207 lbs.

Note: You can tell when you're cardio is getting better
my monitoring how quick your heart rate goes down from
your 80% max. My HR dropped 22 beats in 1 minute after
jogging 1/2 mile.

Stay tuned and stay Strong!!!

Biceps, Forearms & Triceps 10-03-08 Friday

GripBall DB Curls:

5 sets - 10 reps

GripBall DB Hammer Curls:

5 sets - 10 reps

2" DB Wrist Curls:

6 sets - 15-20 reps, 50 lbs.

Rear Levering w/5" Leverage Clubs:

5 sets - 20 reps

2 Handed Leverage Block Curls:

2 sets - 10 reps

Tricep Extensions w/DB:

3 sets - 10 reps, 50 lbs.

Tricep Extensions w/LifeLine Cables (Red):

5 sets - 10 reps

MS Gripper & RP Trainer:

5 sets - 3 reps, spring settings = medium hard

Stay tuned and stay Strong!!!

Thursday, October 2, 2008

Walk/Jog 10-01-08, Wednesday

Walk/Jog:

Walked 400 meters/Jogged 400 meters
for 20 minutes.

Cooled down & stretch

Stay tuned and stay Strong!!!

Wednesday, October 1, 2008

Biceps & Forearms, 9-30-08


Standing GripBall Curls: (GripBall DB's pictured at right)

3 sets - 10 reps

FatBar Wrist Curls:

3 sets - 20 reps
GripBall Hammer Curls:
3 sets - 10 reps
Wrist Roller:

2 sets - 15 lb. 12 feet up

GripBall Wrist Curls:

3 sets - 20 reps

Front & Rear Levering:

3 sets - 12 reps

Notes: I just got the 3.5" GripBall DB's for my B-Day and
it's awesome using them. Forearm pump was CRAZY!
GripBalls made by Ryan Pitts.

Front and Rear Levering was done with loadable 5" Leverage
Clubs I got from Ryan Pitts.

My Wrist Roller is 2" PVC pipe and I roll it up from upstairs.
I lower it down stairs and roll it up.

Stay tuned and stay Strong!!!

Sunday, September 28, 2008

Walk/Jog Program


Monday, September 29, 2008 I will start my walk/jog program to lose a little weight and to regain some of my cardio.

If your heart and lungs aren't in shape then it doesn't matter
how strong you are because without both you can never acheive
complete fitness.

This day is also my birthday. This will make it easy to remember when I started and make it easier to chart my progress. By the way,
I'm 46.

I should be under a 10 minute mile within 6 weeks. My other training
will stay the same except the addition of cardio work. I bought a pair
of New Balance 846 running shoes to help prevent over-pronation. These
shoes have a medial post to prevent this. Over-pronation is the number
one cause of shin splints. My new shoes are pictured above, right.

Stay tuned and stay Strong!!!

Tuesday, September 23, 2008

Triceps 9-22-08, Monday

Tricep Extensions w/DB:

5 sets - 10 reps, 50 lbs.

Lateral Tricep Extensions:

8 sets - 10 reps
Done with Life Line Cables #40 and #60

Stay tuned and stay Strong!!!

Sunday, September 21, 2008

Arm Wrestling Practice, 9-20-08 Saturday

Arm Wrestling Practice:

Had a GREAT evening of arm wrestling. Got in
some really good practice.

Partners = Jake, Kyle, Curtis, Brandon and myself

Kyle Norman ruled the table. Kyle is one of the best 198's
in the nation right now.

I couldn't do much with Jake today he felt animal strong.
2 weeks ago I could take him on the start, but not today.

I got some good finger pressure work in with the 2 less experienced
pullers. I would let them get out on the ends of my fingers and pull
from there. All finger pressure!

Workout is next Wednesday.

Stay tuned and stay Strong!!!

Thursday, September 18, 2008

Light Workout, 9-17-08, Wednesday


Warm-up:

Various exercises with red LifeLine cable to
loosen up shoulders and arms.

DB Wrist Curls:

4 sets, 10 reps, up to 63 lbs

Wrist Roller:

1 set, 20 lbs rolled up 10 feet non-stop

Leverage Block Curls:

2 sets, 10 reps, 15 lbs

Rear Levering:

3 sets, 12 reps, 14 lbs

Grip Work:

RP Trainer - 10 singles R&P fingers both R&L hand

MS Gripper - 5 sets, 3 reps, springs set to medium hard

Standing Biceps Curls:

5 sets, 10 reps done with 2 red Life Line cables and TNT Handles

Tricep Work:

5 sets, 8-10 reps, over head tricep extensions horizontally
Done with red Life Line cable

Notes: I know this seems like a lot to be a light workout but
it's really not. The amount of resistance is greatly reduced
for higher reps.

Supposed to have a good pulling session Saturday with 4 or 5
good pullers. This is where you get better at arm wrestling.

Stay tuned and stay Strong!!!

Tuesday, September 16, 2008

Arms - 9-15-08, Monday

Seated DB Curls:

5 sets, 8-10 reps - 40 lbs

DB Tricep Extensions:

5 sets, 15 reps - 40 lbs

Wrist Curls w/Rolling Thunder Handle & LifeLine Cables:

5 sets - 25, 20, 15, 10, 5

Finger Pressure Pulls w/ LifeLine Cables & Special Handle:

5 sets - 25, 20, 15, 10, 5

Pulling on Table w/LifeLine Cables (green):

3 sets - 25 pulls, R&L handed

Wrist Roller:

3 sets - 20 lbs

2 hands pinch, thumbs & finger tips only:

3 sets - 10, 20 lb cinder block slab + 40 lbs

Finger Extensions in Rice Bucket:

50 reps, R&L hand

Stay tuned and stay Strong!!!

Friday, September 12, 2008

Arms & Forearms - Arm Wrestling Specific


Table Top Curls:

5 sets, up to 83 lbs. for 8 reps

Done with 2" DB Handle

DB Wrist Curls:

5 sets, up to 60 lbs.

2" DB Handle

Wrist Developer:

Front Lever Curls on Table

5 sets, 15 lbs. 10 reps

Rolling Thunder Wrist Curls w/ LifeLine Cable:

10 sets, 20-30 reps, green cable (80 lbs.)

Single Arm Rowing:

2 sets, 8 reps w/62 lb. KettleBell

Finger Pressure Device w/ LifeLine Cable:

5 sets, 15 reps, green cable (80 lbs.)

2" Wrist Roller:

2 sets, 10 feet, 14 lbs.

Finger Extensions in Rice:

50 reps each hand

Note: This workout took well over 1 hour.
The picture above is the Wrist Developer
made by Ryan Pitts at StrongerGrip.com

Stay tuned and stay Strong!!!

Tuesday, September 9, 2008

Arm Wrestling Practice, 9-7-08 Sunday


Practiced arm wrestling technique both right and left hand.


Training partners = Jake Culver and Curtis Leptik


Session = 1 hour, 15 min.


Stay tuned and stay Strong!!!

Monday, September 1, 2008

Arm Wrestling Practice, 8-31-08 Sunday

Me and Jake practiced on the table for 1 hour.

Went through a lot of techniques and special moves.

Pulled with tube and partner for strength and then without tube.
Feel real strong after using tube and then not using tube. Really
incredible how that works.

Stay tuned and stay Strong!!!

Sunday, August 24, 2008

Homemade Pinch/Wrist Developer


Here's a new training tool I made to help develop my pinch and wrist strength for arm wrestling, card tearing, etc. Dennis Rogers came up with the
idea of training with cinder blocks and I came up
with this unique way of making them adjustable for added weight. Enjoy!


Here's how you make it:


You'll need 2- 12" x 1-3/4" concrete blocks from Lowes,

HomeDepot, or your local hardware store.


2- 5/16" x 4" bolts


4- 5/16" hole x 1-1/4" or 1-1/2" flat washers


2- 5/16" Wing nuts


1- 5/16" Masonary drill bit.


Drill a hole 4" down from the center of the block and then

push the bolt through the hole with a flat washer on the head

side and the other one on the wing nut side.


Simply add what ever weight you desire and tighten down the wing nut.


Now you're ready!



Exercise and benefits:


Pinch Lifts with one or both hands

or single or multiple fingers


Farmers Walk with one in each hand


Cleans and Clean & Press


Bicep Curls with one or both arms


Seated Leverage Wrist Curls with one or both hands


One of the great benefits of training with these concrete

blocks is they make your hands really tough and consistent

use of these blocks also thicken your hands.


Note: I weighed 4 different blocks and they averaged

between 19 and 20 lbs. Not one block was under 19 lbs.


I hope you find this tool helpful. Go out and buy the materials

and you'll be on your way to some really strong fingers, thumbs,

and wrist.


Stay tuned and stay Strong!!!


Saturday, August 23, 2008

Thursday, 8-21-08

Training Workout for Arm Wrestling:

Did numerous exercises with Life Line Cables to strengthen
top roll, back pressure and finger pressure.

Workout lasted over an hour.

Partner was Jake Culver.

Tuesday, August 19, 2008

Arm Wrestling Workout-Light

Dynamic Rotators:

Top Roll w/tubes

Finger Curls w/tubes

Wrist Curl w/tubes

Static Rotators:

Top Roll w/tubes

Finger Press w/tubes

Wrist Holds w/Weight Lever-14 lbs.

Rotator Weight Hold:

1 set- 40 lbs.

1 set- 50 lbs.

Trainer Gripper Cable Pulls:

1 set- 10 reps each arm

Notes: All exercises done both right & left.
Whey protein after workout.

Finger, forearm & wrist stretching.

Finger extensions

Stay tuned and stay Strong!!!

Thursday, August 14, 2008

4th Scroll - 1" x 1/8" x 3' Aluminum


My newest Scroll!


Been resting all week for Europa 08 so I decided

to do some artistic scrolling and this is what I came

up with.


Hope you all enjoy it!


Not too hard since it was aluminum but at times

some of the twist were a challenge.


The picture in the background is me and 15 time World Champion

Johnny Walker at a tournament in Jacksonville in the late 80's.


Stay tuned and stay Strong!!!

Sunday, August 10, 2008

Arm Wrestling Workout-No Pulling

Today was the last workout I'll do before the Europa Tournament
in Dallas Texas next Saturday.

Me, Shane, Jake and Curtis did some very light resistance exercises
in the 10-20 rep range.

Every exercise mimicked arm wrestling positions and techniques.

We will take plenty of protein and water the rest of the week and
the only workout I'll do this week is my new dead lift workout and
that's it.

I'll do light extensor work and dexterity balls every day this week.
In the evenings I'll do contrast baths and T.E.N.S. therapy.

Stay tuned and stay Strong!!!

Thursday, August 7, 2008

New Dead Lift Workout #1

Warm-up:

135 x 10

225 x 5

225 x 5

Heavy Set:

275 x 5
treated each rep as a single

Bent Over Rows:

3 sets, 135 x 10

Notes: Drank 1 serving of Surge recovery from Biotest
after workout.

Did some front and rear bridging for neck work.

Stay tuned and stay Strong!!!

Monday, August 4, 2008

Arm Wrestling Practice, 8-3-08

Arm Wrestling Practice:

Did some pulling with 3 other guys I'm working with to
get ready for Europa 2008.

Cody, Jake, & Curtis

Stay tuned and stay Strong!!!

Thursday, July 31, 2008

Dead Lifts, 7-30-08

Dead Lifts:

set 1- 225 lbs. 5 reps

set 2- 245 lbs. 3 reps

set 3- 295 lbs. 2 reps

set 4- 305 lbs. 1 rep

set 5- 225 lbs. 5 reps

Zerchers:

1 set- 135 lbs. 3 reps

Shrugs:

1 set- 135 lbs. 15 reps

Neck Harness:

3 sets- 5-10 reps, 40-60 lbs.


Notes: First 2 sets of dead lifts were off of
2" platform. Trained outside, temp. 102 degrees.
Drank 1 serving of Surge Recovery after workout.

Stay tuned and stay Strong!!!

Tuesday, July 29, 2008

Shoulders, Grippers & Silver Dollar Pinch


Military Press:


5 sets- 110 lbs. 5 reps


Grippers:


10 singles with BB Master


Silver Dollar Pinch:


34.3 lbs.


See picture at right
Click on picture to enlarge


Bending:


Do Bend 1st 70D Spike-PR


Stay tuned and stay Strong!!!

Sunday, July 27, 2008

Biceps & Forearms

Curls:

Did 5 super-sets with 3 different devices.

1) 5' Olympic bar- 80 lbs.

2) Two-Handed Leverage Pinch Block- 15 lbs.

3) Leverage Bar- 12.5 lbs.

Barbell Wrist Curls:

5 sets- 80-115 lbs.

Reverse Wrist Curls:

5 sets- 20 lbs.

Silver Dollar Pinch:

set 1- 17.5 lbs.

set 2- 25 lbs.

set 3- 29.5 lbs.

set 4- 34.3 lbs.

set 5- 34.3 lbs.

Sledge Levering:

3 sets- 6 lbs. 5 reps each hand

3" T-Bombs:

3 sets- 40-70 lbs.

Notes: The Silver Dollar Pincher, 3" T-Bombs, and
the Sledge Hammer is all new pieces of equipment I
got from Ryan Pitts this Friday.

Stay tuned and stay Strong!!!

Wednesday, July 23, 2008

Lower Arms Workout

Barbell Curls:

Warm-up- bar only, 20 reps

set 1- 50 lbs. 10 reps

set 2- 80 lbs. 6 reps

set 3- 80 lbs. 6 reps

set 4- 80 lbs. 6 reps

Leverage Pinch Bar Curls:

5 sets- supersets with above curls

Leverage Bar Curls:

5 sets- supersets with both exercises above

Barbell Wrist Curls: (seated)

set 1- 80 lbs. 10 reps

set 2- 80 lbs. 10 reps

set 3- 100 lbs. 10 reps

set 4- 100 lbs. 10 reps

Notes: Barbell curls and seated wrist curls done with
5' long Olympic Bar from Weight Lifters Warehouse.

The Leverage Pinch Bar curls and the Leverage Bar curls
done with custom equipment made by Ryan Pitts at
StrongerGrip.com

Tore 35 playing cards after workout. This way when I tear
cards fresh they feel easier.

Drank one serving of Surge Recovery from BioTest after
workout.

Stay tuned and stay Strong!!!

Monday, July 21, 2008

Dead Lifts & Neck Harness Work

Dead Lift:

Warm-up, 10 reps, 135 lbs

set 1- 5 reps, 225 lbs

set 2- 1 rep, 295 lbs

set 3- 3 reps, 225 lbs-lifted off 2" blocks

set 4- 5 reps, 225 lbs

Overhead Squatting:

set 1- bar only

set 2- 3 reps, 70 lbs

set 3- 5 reps, 50 lbs

set 4- 5 reps, 50 lbs

Note: This is my first try at this. Didn't want to
try too much weight at first. Balancing was a challenge.

Neck Harness Lifts-Front:

3 sets- 50 lbs, 8 reps each set

2 sets of wrestlers bridges front and rear.

Stay tuned and stay Strong!!!

Sunday, July 20, 2008

Curls & Thin Pinching

Curls: 5' Olympic Bar

set 1- warm-up, bar only- 15 reps

set 2- 8 reps, 50 lbs.

set 3- 5 reps, 75 lbs.

set 4- 5 reps, 80 lbs.

set 5- 5 reps, 90 lbs.

Thin Pinching 1/2"

set 1- 25 lbs. 5 singles each hand

set 2- 30 lbs. 5 singles each hand

set 3- 33 lbs. 5 singles each hand

Key Pinch-Thumb & Index only:

set 1- 31.4 lbs. 3 singles each hand

set 2- 32.7 lbs. 2 singles each hand

set 3- 32.7 lbs. 2 singles each hand

Notes: Tried to tear 52 cards and failed.
Grip already fatiqued I'm guessing. Tried 45
cards and failed again. 35 cards was a success.

Stay tuned and stay Strong!!!

Thursday, July 17, 2008

Grippers, Cards & Neck


Grippers:


set 1- Trainer, 10 reps each hand


set 2- CoC #2, single holds, R&L


set 3- BB Master, singles, R&L


set 4- CoC #2, singles, R&L


set 5- BB Master, singles, R&L


Note: I'm easing back into gripper work once again.

Right, upper forearm is nearly healed. I have to be cautious.


RP Trainer:


5 sets, singles R&P fingers


5 sets, singles, I&M fingers


IM Neck Harness:


set 1- Warm-up, 10 reps, 30 lbs.


set 2- 10 reps, 54 lbs.


set 3- 10 reps, 54 lbs.


Card Tearing:


40 cards in under 10 seconds


Note: I'm 12 cards away from a whole deck.

I can't wait!!! The pinch block curls are working.


Just for Fun:


Tried to DO bend 7" x 5/16" HRS.

Barely wobbled it. Pre-kink next time and see what

happens.


DO bend- 6" x 1/4" CRS w/IM pads only. Very easy!!!


Contrast Baths & T.E.N.S. Therapy


Notes: Felt really good tonight. Card tearing went great!!!

I'm going for 50 next session.


The picture is my 40 cards, Warren Tettings Retro-Gripper (The Beast)

by Dennis Rogers and Dennis Rogers himself as the Bantamweight

World Arm Wrestling Champion. (click on the image for large view)


Stay tuned and stay Strong!!!

Monday, July 14, 2008

Dead Lifts

Dead Lift:

set 1- 8 reps, 112.4 lbs.

set 2- 3 reps, 161.6 lbs.

set 3- 2 reps, 231.6 lbs.

set 4- 1 rep, 251.4 lbs.

set 5- 1 rep, 271.2 lbs.

set 6- 1 rep, 271.2 lbs.

Notes: Sets 4 & 5 was done from 2" platform.
New bar from WeightLifters Warehouse was used.
Bar is 5' long, black oxide and holds Olympic plates.

Stay tuned and stay Strong!!!


Sunday, July 13, 2008

Curls, Card Tearing and Scrolling


Curls:


5 sets with various grip positions on

2-handed pinch leverage block.


Great for finger strength in card tearing.

Super exercise for wrist too.


Card Tearing:


Deck 1- 35 cards in half, 5 seconds


Deck 2- 20 cards into quarters, 75 seconds


Deck 3- 40 cards, failed attempt


Scrolling:


Did my 3rd Scroll today with leather gloves.

The steel never touched the ground.


Steel = 1/8" thick, 3/4" wide, 3' long HRS


Awesome stuff for total hand strength!!!


Stay tuned and stay Strong!!!

Saturday, July 12, 2008

First Feat of Strength on Video

This video is dedicated to my friends at the GripBoard

and GripperMania.

This was my first video recording of a feat of strength.

Thanks to all of you who have inspired and motivated me

to train hard and accomplish such feats.

Mighty Joe Musselwhite

Monday, July 7, 2008

Zerchers & Neck Work

Zerchers:

set 1- 5 reps, 66 lbs.

set 2- 3 reps, 105 lbs.

set 3- 1 rep, 154.4 lbs.

set 4- 4 reps, 125 lbs.

Neck Work:

IM neck harness front raises:

set 1- 5 reps, 33 lbs.

set 2- 3 reps, 53 lbs.

set 3- 53 lbs. standing straight up while
bending 60D shiny DO style.

set 4- 83 lbs. standing straight up while
bending 60D shiny DO style.

Stretching:

10 minutes

Notes: My goal at bending the 60D shiny with the IM Neck Harness
is 100 + lbs.

I noticed when bending the 60D without the harness, the nail just
melts in your hand so to speak.

Stay tuned and stay Strong!!!

Sunday, July 6, 2008

Scrolling = Total Upper Body Workout


This was my second try at Scrolling


Time = 10 minutes


Dimensions of steel = 3' x 1/4" x 3/4"


Type = HRS (Hot Rolled Steel)


Very tough Scroll.


Painted Hammer Brown after completing bends.


Stay tuned and stay Strong!!!

Saturday, July 5, 2008

Shoulders & Card Tearing - July 4, 2008


Fat Bar Military Presses:

2 sets - 5 reps, 105.6 lbs.

Single Arm Bent Presses:

4 sets- 5 reps, 56 lbs.

Turkish Get-Ups:

3 sets- sinlges, 11 lbs. w/ 3" T-Ball

Two-Handed Pinch Curls:

3 sets- 8 reps, 16 lbs.

Card Tearing:

Tore 26 cards into 1/4's
Very Hard and taxing on grip.
Great hand strengthner.

Stay tuned and stay Strong!!!

Tuesday, July 1, 2008

Zerchers & Dead Lifts


Zerchers:

set 1- 76 lbs. 5 reps

set 2- 105 lbs. 5 reps

set 3- 125 lbs. 5 reps

Dead Lifts:

set 1- 175.2 lbs. 5 reps

set 2- 241.2 lbs. 5 reps

set 3- 250.2 lbs. 3 reps

Notes: Tore my first license plate in half during rest
break between Zerchers and Dead lifts.

Rested 3 minutes between sets and drank 12 ounces of water
during workout. Outside temp was 95 degrees.

Neck Work, 6-30-08, Monday

IM Neck Harness:

set 1- 25 lbs. 10 reps

set 2- 55 lbs. 3 reps

set 3- 35 lbs. 10 reps

Notes: After my neck work I played around with some new grip tools
I got from Ryan Pitts. I'll be doing some reviews on my equipment
reviews blog real soon.

Stay tuned and stay Strong!!!

Monday, June 30, 2008

Rest Day + Bending, 6-29-08, Sunday

Today was a rest day, well not totally.

After reading and viewing all the new PR's
going on at the Grip Board, I had to do some
bending.

DO Bending:

4 - 60D shiny's in under 5 minutes.

Never stopped to redo wraps. Heads
were cut off for quick reloads into my wraps.

Felt great after a 2 week lay-off from bending
to heal up.

Stay tuned and stay Strong!!!

Saturday, June 28, 2008

Shoulders & Biceps

Standing Barbell Press:

set 1- 5 reps, 66 lbs.

set 2- 5 reps, 75.2 lbs.

set 3- 5 reps, 84.2 lbs.

set 4- 5 reps, 95 lbs.

set 5- 5 reps, 99.6 lbs.


Single Arm Bent Press:

set 1- 5 reps, 53 lbs.

set 2- 5 reps, 60 lbs.

set 3- 5 reps, 70 lbs.

set 4- 5 reps, 75 lbs. 3 reps-LH

set 5- 5 reps, 75 lbs. 2 reps=LH




Barbell Curls:

set 1- 5 reps, 66 lbs.

set 2- 5 reps, 75.2 lbs.

set 3- 5 reps, 84.2 lbs.

set 4- 5 reps, 90 lbs.

set 5- 5 reps, 90 lbs.



Stay tuned and stay Strong!!!

Thursday, June 26, 2008

Zerchers & Dead Lifts

Warm-Up:

#8 Sledge- 50 swings

Zerchers:

set 1- 66 lbs. - 5 reps

set 2- 105.2 lbs. - 5 reps

set 3- 125 lbs. - 3 reps

Neck Lifts w/ IM Harness:

set 1- 20 lbs, - 8 reps

set 2- 45 lbs. - 5 reps

set 3- 45 lbs. - 5 reps



Dead Lifts:

set 1- 105.2 lbs. - 5 reps

set 2- 175.2 lbs. - 5 reps

set 3- 241.2 lbs. - 3 reps

Notes: All lifts done with "FatBar" 2-1/4" diameter.
Drank 16.9 ounces of water during workout.
Rested 3 minutes between sets.
Outside temperature=100 degrees

Started my first cycle of Tribex from BioTest.

Drank 1 serving of Power Drive, also from BioTest
1 hour before I started my workout.

Stay tuned and stay Strong!!!

Saturday, June 21, 2008

Biceps & Wrist, 6-21-08


Fat Bar Barbell Curls:


4 sets- 5 reps


set 1- 66 lbs.

set 2- 70.6 lbs.

set 3- 75.2 lbs.

set 4- 79.8 lbs.


Scrolling Steel:


This was my very first try at scrolling.

This will work your grip and upper body

to the max.


5/16" x 3' long


see picture to right


Heavy Handle DB Curls:


4 sets- 8 reps each arm


Leverage Club:


Front Levering- 2 sets, 8 reps


Rear Levering- 2 sets, 8 reps


Leverage Club was 15.6 lbs. with 18" long handle.

Shaft dia. = 1-5/8" Made by Ryan Pitts


TENS Therapy:


30 minutes targeted at various places on both arms.


Stay tuned and stay Strong!!!











Thursday, June 19, 2008

More Low Rep Training for Strength

Warm-Up:

#8 Sledge Swings-70 Reps.

Floor Bench Press:

3 sets- 5 reps, 136 lbs.

My bench press is lousy at the moment. It's
something I never do until now.

DB Side Press:

3 sets- 5 reps, 57 lbs. 67 lbs. 57 lbs.

Zerchers:

1 set- 3 reps, 136 lbs.

Steel Suitcases, 173 lbs. each hand:

1 set for timed hold= 12 seconds

Stay tuned and stay Strong!!!


Sunday, June 15, 2008

Barbell Curls & Side Press, 6-15-08


Warm-up:

#8 Sledge Swings- 50 reps

Barbell Curls:

4 sets- 5 reps

Note: All sets done with Fat Bar.
Wide grip, squeezed bar very hard on each rep.
Retsed 3 minutes between each set.

Side Presses w/ 2" Handle DB:

4 sets, 3-5 reps each arm
Heaviest set right arm= 70 lbs.

Heaviest set left arm= 55 lbs.

Notes: I've noticed due to the 3 minutes rest between sets,
I'm just as strong on the last set as the first set. Also, after my workout I
feel fresh and ready to go, not fatiqued. The Russians may be on to something here.

UPDATE: 1" V-Bar *PR*- 202.2 lbs. Right & Left Hand

attempt #1- 151.4, R&L

attempt #2- 169.4, R&L

attempt #3- 191.4, R&L

attempt #4- 202.2, R&L

10 minutes later, bent a Grade 5 bolt, 6" x 1/4" to 105 degrees

in 5 minutes. Destroyed 60D shiny in under 1 minute.

What a way to end your evening!


Stay tuned and stay Strong!!!

Tuesday, June 10, 2008

Russian Training Techniques

I'm currently expermenting with a strength training system used by
Russian strength athletes, particularly weight lifters to gain enormous
strength in the overall body.

Low reps with heavy weight is emphasized and 3-5 minutes rest in
between each set is encouraged.

I'll give a link in a future post for all the details of how and why this
system works and it's all backed by science. I'm trying this workout
for 3 months and record my progress.

Deadlifts:

2 sets- 3 reps, 241.2 lbs.

1 set- 1 rep, 250.4 lbs.

Note: Rested 3 minutes in between each set.

Single arm side press:

3 sets- 3 reps, 45.8 lbs.

Note: Could have done a heavier weight but was trying to
perfect the correct technique.

Barbell Curls:

3 sets- 3 reps, 70 lbs.

Notes: Several hours later I did some grip work with
various exercises. I really like this new system and I
like the logic and science behind it all.

Stay tuned and stay Strong!!!



Sunday, June 8, 2008

Day of Bending & PR's 6-8-08


Today I decided to make bending the majority of my workout

since it involves many if not all of the upper body muscles and

tendons.


Along the way I got 3 PR's to boot. WOOHOO!!!


The picture is of some of my trophies I've accomplished

since I started bending on March 15, 2008. The center

piece is my best braced bend of 24" x 1/2" HRS. The

Silver Medal hanging underneath it is my medal for

the 1991 Stand-Up Nationals Arm Wrestling Championships.


DO Bending:


1st bend- 316 Stainless, 7" x 1/4"


My first try at stainless. The kink was pretty easy,

but the crushdown was hard, but not as hard as a

grade 5 bolt of the same dimensions.


2nd bend- 316 stainless, 6" x 1/4" *PR*


3rd bend- 60D shiny without head- 5-3/4" length *PR*


4th bend- 5-1/2" x 1/4" G2 bolt, This started as a reverse bend,

but I couldn't get it going so I bent it DO also.


5th bend- IM Blue with IronMind pads only, *PR*

I'm extremely happy with this bend because I've developed

my pain tolerance to a level that I can ignore and complete the bend.


6th bend- Finished off a crushdown on a 5" IM Blue. I've tried for several

weeks to get it to 2" or under and today it happened.


2" Handle Single Arm DB Presses:


set 1- 50 lbs. 8 reps each arm


set 2- 45 lbs. 10 reps each arm


Fat Bar Military Presses:


1 set- 10 reps, 75 lbs.


Contrast Baths:


5 hot and 5 cold


Dexterity Balls:


20 minutes


Notes: Very happy with my DO bending today. I just

didn't have the strength for the reverse bending today

for some reason. I'll wait a week or two and try it again.

I've noticed it takes me longer to recover from reverse

bending than DO bending.


Working on some mental techniques to increase pain tolerance.

If I have good results I'll post the techniques I'm expermenting with.


Stay tuned and stay Strong!!!

Thursday, June 5, 2008

Light Workout, 6-5-08

RP Trainer:

10 sets, 1-3 reps
#8 setting out of 12, pretty tough

Tricep Presses Behind Back:

5 sets, 8-10 reps
All sets done with LifeLine Chest Expander
2 maroon & 1 pink cable

Seated DB Concentration Curls:

3 sets, 8-10 reps, 40 lbs.
All sets done on 2" DB handle

Notes: Didn't do much today. Still resting from
Tuesdays workout.

Got some new steel coming tomorrow from
OnlineMetals. I'll do some bending tomorrow
with some 1/4" stainless and some 1/4" stressproof
cold drawn steel. Should be the perfect inbetween before
5/16" steel.

Stay tuned and stay Strong!!!

Wednesday, June 4, 2008

Name Change? Explanation

To those of you who have been following my training journal may
wonder why the name change.

The reason is twofold:

1) Visegrip just didn't seem fitting simply because it could imply
one aspect of strength (grip only). Not the case. I'm interested
and determined to become a very strong human being, both
physically and mentally. Mighty Joe seems more appropiate
and includes my name, Joe.

2) The word Mighty means different things to different people.
Most people relate the word to physical strength only. I believe
to be mighty you must possess both.

If this has caused any confusion in following my progress and goals,
you have my apology in advance. Thanks for reading and hopefully
following along on my journey.

Stay tuned and stay Strong!!!

Mighty Joe

Tuesday, June 3, 2008

Zerchers, Sledge & Heat

Sledge Hammer Swings:

set 1- #8 sledge, 50 reps

set 2- #20 sledge, 20 reps

set 3- #8 sledge, 40 reps

set 4- #20 sledge, 20 reps

set 5- #8 sledge, 30 reps

#8 Sledge Single Arm Swings:

2 sets, 10 reps each arm

Zerchers:

set 1- 5 reps, 86.8 lbs.

set 2- 3 reps, 136 lbs.

set 3- 3 reps, 155.8 lbs

set 4- 1 rep, 165 lbs.

Steel Suitcases-Partial Deadlifts

set 1- 3 reps, 173 lbs. each hand

set 2- 2 reps, same weight

set 3- 2 reps, same weight

set 4- 1 rep w/ 3 fingers each hand, IMR fingers

Suitcase Deadlifts w/ Fat Bar:

set 1- 1 rep, 86.8 lbs, R&L hand

set 2- 3 reps, 75.2 lbs, R&L hand

set 3- 2 reps, 75.2 lbs, R&L hand

Notes: I worked out in my carport outside in 98 degree heat.
There was a good breeze but the heat was relentless. I like working
out in the heat like this so I can sweat out toxins.

I drank water every 4 minutes with 1000 mg Vitamin C powder
added to it. Nice pick me up as I work out.

Plan on resting next 2 days as this workout is hard on the CNS.
I don't plan on doing single finger lifts anymore as they're just too
dangerous and like David Horne told me, there's no carry over
with them in gaining overall strength. Thanks for the words of
wisdom Mr. Horne.

Stay tuned and stay Strong!!!

Sunday, June 1, 2008

Single Finger Lifting-Ouch!

Single Finger Lifts:

Warm-up, 5 reps each hand- 58 lbs.

set 1- single each hand- 82.6 lbs.

set 2- single each hand- 87.4 lbs.

note: Only the middle finger of each hand was used.
Must build pain tolerance for this lift as it's painful and
can cause injury if not cautious of weight increases.

Fat Bar Dead Lift Test:

1 attempt to see where I'm at: 190.8 lbs.
Under 10 pounds of my short term goal for
this lift. Bar diameter= 2-1/4"

Ring Lift-All fingers:

set 1- single, 84 lbs.

set 2- single, 123 lbs.

set 3- single, 188 lbs.

Rolling Thunder;

2 sets- singles, 109 lbs.

Leverage Wrist Curls:

3 sets- 8 reps, 14 lbs.

1" V-bar:

set 1- 168 lbs. R&L

set 2- 180 lbs. R&L

Notes: Did a variety of lifts for muscle confusion to
possibly stimulate new growth and strength. Didn't do
a lot of any single lift/exercise.

First day of training for single finger lifts. I've got to be
very cautious and take my time on getting stronger at
this lift. My short term goal is getting over 100 lbs.

Stay tuned and stay Strong!!!

Saturday, May 31, 2008

2 Bending PR's 5-31-08


Braced Bending:

24" x 1/2" HRS, 3 min. 42 sec.

This bend destroys my previous braced bend
of 36" x 1/2", but I've gotten quite a bit stronger
since then. The last bend was 4-13-08, so it's been
about 6 weeks.

Reverse Bending:

6" x 1/4" G2 bolt completed in 30 seconds total.
Ever since I got the hang of DO bending I haven't
been doing reverse as much and I'm thinking the lay-off
from reverse bending has helped. Tried a 5" and was
already out of steam. I did wobble it though.

Notes: Extremely happy with both bends. My bending
has come a long ways since April 19th, 2008 at the
Show of Hands Grip Cup. A Big Thank You to David
Horne for listing my braced bend on his website.

Fixing to go do a few sets on my RP Trainer and
my Thumb Roller and call it a day.

Stay tuned and stay Strong!!!

Wednesday, May 28, 2008

Zerchers, Sledge & Suitcases 5-28-08

Zerchers:

set 1- 5 reps, 86.8 lbs.

set 2- 5 reps, 106.6 lbs.

set 3- 6 reps, 136.0 lbs.

set 4- 3 reps, 155.8 lbs.

Sledge Hammer #20:

4 sets-20 reps

Partial Deadlifts w/ Steel Suitcases:

set 1- 4 reps, 173 lbs. each hand

set 2- 3 reps, 173 lbs. each hand

RP Trainer:

10 singles, R&P fingers

10 singles, I&M fingers

MS Gripper:

10 singles each hand

Thumb Roller:

8 sets, 4 sets each way- 1-1/4 lbs + peg

Contrast Baths:

5 hot & 5 cold, ended with cold

Notes: This workout was intense with the Zerchers
and sledge hammer. I'm 50 lbs. away from my goal
on Zerchers.

Grip felt good with the Steel Suitcases. I have the cases
setting on cinder blocks and I lift from that height. They're
easier to lift now.

Overall? Great , Strong workout.

Stay tuned and stay Strong!!!

Monday, May 26, 2008

Bending & Biceps


DO Bending:

Warm-up- IM Yellow

Attempt- G2, 5/16" x 6"-failed

G5 bolt- 1/4" x 6" got to 115 degrees in
5 minutes. Finished it off later on in workout.

G2 bolt- 1/4" x 6", easy

G2 bolt- 1/4" x 5" with IM pads only, *PR*

Reverse Bending:

1/4" x 7" HRS both right & left hand as anchors
Felt strong at reverse today. Should have tried 6"

Bicep Curls w/Fat Bar:

set 1- 10 reps, 36.6 lbs.

set 2- 10 reps, 54.8 lbs.

set 3- 10 reps, 66.0 lbs.

set 4- 6 reps, 86.8 lbs.

Curling is weak. Hope to be over 100 lbs. for reps
within 2 months.

Wrist Curls w/ Fat Bar:

4 sets, same weights as Bicep Curls.

Felt strong on wrist curls. Could have easily went
heavier. These are great on my Fat Bar (2- 1/4" dia.)

Notes: Overall, great workout. Felt great! My bending
is getting better by the session. When I can consistently
kill the 6" x 1/4" G5, I'll start working on the G8.

Stay tuned and stay Strong!!!

Saturday, May 24, 2008

Zerchers + Sledge Hammer = Endorphins

Today I did a workout that increases strength, endurance, and cardio.

I did Super Sets with Zerchers and #20 Sledge Hammer Swings

Zerchers:

set 1- 5 reps, 86.8 lbs.

set 2- 4 reps, 106.6 lbs.

set 3- 3 reps, 115.6 lbs.

set 4- 2 reps, 136.0 lbs.

#20 Sledge Hammer Swings:

4 sets- 20 reps

Notes: I started with the sledge swings and in between
each set of Zerchers I did the sledge swings (Super Sets).

If you really want to work your cardio and get strong at
the same time, this is the workout to do. It's Awesome!!!

I noticed after I finished the workout I had a endorphin
high for several hours.

I also noticed that this workout loosened all my joints up
and got rid of some stiffness I've had for the last several
days.

I'm probably going to be doing this workout several times
each week. I want to gradually increase the sets to around
10. I also would like to be able to get 5 reps on the Zerchers
with my body weight (205 lbs).

Stay tuned and stay Strong!!!

Friday, May 23, 2008

5-23-08, Workout


Crushdowns:

G5 bolt 6" x 1/4" without heads pre-kinked to 2-1/4"

5 hits got it to under 2"

Note: Thanks to Ben Edwards for this training
suggestion to help my crushdown strength. It
works Ben!

Fat Bar Wrist Curls:

set 1- 10 reps, 66 lbs.

set 2- 10 reps, 75.2 lbs.

set 3- 10 reps, 86.8 lbs.

RP Trainer:

6 sets of singles, R&P fingers

6 sets of singles, I&M fingers

MS Gripper:

10 singles each hand

Card Tearing:

30 cards

Contrast Baths:

6 hot & 6 cold, ended with cold. Really helps soreness.

Notes: Felt pretty good today. The pad on my right hand
is tender from bending. The pad under the pinky finger at
the bottom part of hand.

Right forearm is getting better, but not 100% yet.

Stay tuned and stay Strong!!!


Wednesday, May 21, 2008

G5 Bend 6" x 1/4"

Thought I would see how my bending felt after a lousy workout
Sunday.

No warm-up. Got it to 100 degrees and couldn't finish the crush.
Sunday, I couldn't have moved this bolt.

I'm going to start using my #4 gripper to help strengthen my
crush down by crushing down on the handles from chin position.

I'll try some more bending this weekend. Don't know what I'm
going to start out on just yet.

Stay tuned and stay Strong!!!

Tuesday, May 20, 2008

Deadlifts & Grip, 5-20-08

Deadlifts:

set 1- 86.8 lbs. - 5 reps

set 2- 175.2 lbs. - 5 reps

set 3- 224.4 lbs. - 3 reps

set 4- 244.2 lbs. - 1 rep

set 5- 175.2 lbs. - 5 reps

All sets done with my 2-1/4" Fat Bar
Used alternate grip, no thumbs.

Plate Loaded Grip machine:

set 1- 59.6 lbs. - R&L, 10 reps

set 2- 65.4 lbs. - R&L, 10 reps

set 3- 70.0 lbs. - R&L, 10 reps

set 4- 75.8 lbs. - R&L, 6 reps

set 5- 81.6 lbs. - R&L, 3 reps

RP Trainer:

6 sets of singles R&P fingers

6 sets of singles I&M fingers

Contrast Baths:

5 hot and 5 cold, ended with cold.

Notes: Reducing workload helped a lot.

Stay tuned and stay Strong!!!

Monday, May 19, 2008

Rest Day & Change of Plans

Rest Day:

Today is a rest day from a lousy workout yesterday.
Today is also the day I'm making a change in my training
plans due to a nagging injury in my upper right forearm
and to spur potential new levels of strength.

A Thank You goes out to Adam Glass, David Horne and
Ben Edwards for their ideas and suggestions that may help
my progress.

In the last few weeks I've paid special attention to the
exercises that irritate my right arm. These exercises
are:
1) Heavy Grippers

2) Pinching Block Weights

3) Front Levering

4) Any reverse curling action

To prevent further injury and irritation I'm making the following
changes until no further irritation:

1) Plate Loading Grip machine replaces Grippers

2) Thin (1/2") Pinch & Thumb Roller replaces Block Weights

3) Seated Fat Barbell (2 -1/4" dia.) Wrist Curls replaces Levering

4) Rubber Band Finger Extensions replaces any reverse curling action.

Hopefully the change up will also stimulate new levels of strength, growth
and healing.

I will still use the RP Trainer because it doesn't irritate my injury.

I will limit the 1" V-Bar to twice a month and see if it causes irritation.

The same thing with my Rolling Thunder, I will use it as always unless
it causes irritation. This will aslo give me a chance to see if the V-Bar or
the Rolling Thunder is causing further problems. If so, I'll substitute another
exercise for these also.

In future postings I will update my readers of my progress with these changes.
Hopefully, others may benefit from my postings on this issue.

Stay tuned and stay Strong!!!

Sunday, May 18, 2008

Horrible Workout- 5-18-08

Everyone has them and I had one today even after a 3 day rest.
Everything I did I was weak at.

Bending:

Warm-up- HRS, 7" x 1/4" w/ IM wraps

Attempt G2 Bolt, 6" x 5/16"- 3 degrees

IM Blue, w/ IM wraps, felt harder than normal

60D Dull w/ IM wraps-failed. Wrapped a layer
of suede on wraps and got it pretty easy.

Stopped the bending at this point because of
frustration.

Grippers:

Warm-up- Trainer, 10 reps, R&L hand

Super Master w/ parallel set-failed R&L but
forced it shut each time.

IM #2- 3 sets, singles, R&L

Master- 3 sets, singles, R&L

IM #1- 15 reps, R-hand
12 reps, L-hand

RP Trainer:

3 sets, singles, R&L

MS Gripper:

3 sets, singles, R&L

Narrow Pinch 1/2"

1 set, 10 reps

Rolling Thunder:

5 sets, singles, R-hand, 115 lbs.
L-hand, 100 lbs.

Thumb Roller:

3 sets each way, great pump on thumbs.

Leverage Club #12:

10 reps each hand

Contrast Baths:

4 hot and 4 cold, last one cold.

Note: Overall a really bad workout. Seemd like everything
caused minor aches and pains. Felt weak at bending for sure.
Grippers felt okay, but I've done better.

Next few workouts I'm decreasing poundages and difficulties
on all feats. Higher reps seem to help the body heal.

Stay tuned and stay Strong!!!

Thursday, May 15, 2008

Workout, 5-15-08 - Zerchers

Zercher Deadlift/Squat Combo:

set 1- 70 lbs.

set 2- 85 lbs.

set 3- 85 lbs.

Note: This is the first time I've ever tried Zerchers.
Adam Glass suggested this on GripperMania as a
kind of recovery workout from grip or an injury.

I really like this exercise. I deadlifted the weight, then
squatted down and set it on my thighs. Put both arms
underneath the bar in a curl position and then stood up
and that was 1 rep. I ended the set with a deadlift.

I felt really good with this lift. It seems to work everything.
I could have easily done more weight, but as always, I'm
cautious with a new lift. Next workout I'll start out at 100 lbs.
and go up each set. I'll also do 5 sets instead of 3.

A special thanks to Adam Glass for sharing this great exercise.

Stay tuned and stay Strong!!!

Wednesday, May 14, 2008

5-14-08, V-Bar Workout & *PR*

1" V-Bar:

set 1- 132.6, R&L hand

set 2- 161.8, R&L hand

set 3- 183.2, R&L hand

set 4- 195, R&L hand

set 5- 200.8 L-hand *PR*
failed R-hand

Bending:

IM Yellow-IM Wraps x 2

IM Blue- IM Wraps x 1

Notes: No bending till Sunday. Going after the
G2 5/16" x 6"

Pads on hands felt fairly tender. Might have gotten 200 lbs.
right handed if I would have waited a couple more days.

Not much tonight, but that's what I had planned.

Stay tuned and stay Strong!!!

Tuesday, May 13, 2008

Workout- 5-13-08

Thumb Work:

RP Trainer- 5 singles each hand

Leverage Block Wrist Curls- 3 sets, 12.5 lbs.

1/2" Pinch- 2 sets, 10 reps, 31.4 lbs. each hand

Lever Work:

12.2 lb. Leverage Club- 3 sets, 8-10 reps, Front & Rear

20 lb. Sledge Front Lever:

set 1= 5 reps with 6" handle, R&L

set 2= 3 reps with 8" handle, R&L

set 3= 1 rep with 10" handle, R&L

Grippers:

TNS IM #1- 3 singles each hand

IM #2 R&P finger force close and hold right,
failed left.

IM #1 R&P finger close right and left.

DO Bending:

2- 60D Shiny's

1- IM Yellow w/IM Wraps only. *PR*
Painful on index fingers. Trying to
toughen fingers for IM wrap bends with this
method.

Thought I would do several easy bends every other
day to fine tune my technique. I will keep doing this
as long as I feel strong on them days.

Rolling Thunder:

*PR* right and left handed

Right= 121.6 lbs.

Left= 110 lbs.

Dexterity Balls:

Used 2 golf balls

Vitamin C:

1000 mg. in a powder form mixed with water.

Note: Didn't do a whole lot of any one exercise.
Just enough to stay tuned and loosened up. Felt
great!

Stay tuned and stay Strong!!!




Monday, May 12, 2008

Home Made Thumb Roller 5-10-08


Saturday, I made a "Thumb Roller" from PVC, fittings,
string, black duct tape and an S-hook.


I hold the handles and roll the center piece back towards

me and then the next set I roll it away from me by pushing

upwards with my thumbs.


This works my thumbs better than anything I've ever tried.

Period!


Hope you like it.


Stay tuned and stay Strong!!!

Sunday, May 11, 2008

Bending PR's - Workout 5-11-08


left to right, G5, IM Blue, 5/16"G2, 5" 60D, 5" IM Blue









Grip:


Warm-up with IM Trainer


MS Gripper-8 heavy singles


RP Trainer-8 heavy singles, R&P


RP Trainer-8 heavy singles, I&M


BB-Master, 3 singles, R&L hand


IM #2- 3 singles, R&L hand


RB 260N attempt R&L hand failed but forced shut.



Bending:


*PR*- G5 bolt, 6" x 1/4"


I got it bent to 90 degrees real quick. It took
about 90 seconds for the crush down. I killed
it today!!!


IM Blue-easy


60D shiny cut down to 5". Got to 90 degrees quick, but
ran out of steam. Couldn't finish it. I think fresh, no problem.


IM Blue cut down to 5". Got to 90 degrees really quick. Couldn't
finish. Fresh, I could kill it. I need to work on my crush down.


5/16" x 6" G2 attempt. Wobbled it to about 3 degrees. Fresh, I
might get it. This will be my first attempt next bending session.



Standing Fat Bar Presses:


3 sets, 10 reps, max weight 90 lbs.


Standing Fat Bar Curls:


3 sets, 8-10 reps, 70 lbs.



Thumb Roller: (New device I made from PVC)


3 sets forwards, 2.5 lbs. + peg


3 sets backwards, 2.5 lbs. + peg


This device works the thumbs like nothing I've ever
used before.



Contrast Baths:


5 cold & 5 hot, ended with cold


I felt really strong on my bending. My right elbow/forearm
tweek is getting better. I'm slowly getting back to heavy gripper
training again.


Stay tuned and stay Strong!!!