Wednesday, February 18, 2009

SledgeHammers & 2" V-Bar

Warm-up - Free Squats x 10

#8 Sledge Swings on Tire x 20

2" V-Bar - 112 lbs. x 3
Note: All V-Bar lifts are to full lockout.

Dead Lifts from mid-thigh w/ 2-1/4" Fat Bar:
4 singles @ 180 lbs.
Note: 1 single done between each V-Bar set.

#12 Sledge Swings x 20

2" V-Bar - 135 lbs. x 2

#16 Sledge Swings x 20

2" V-Bar - 138 lbs. x 2

#20 Sledge Swings x 20

Squats w/ 62 lb. KB @ chest height x 10

Note: I made a very good looking 2" V-Bar out of solid
HRS, 24" long. My son welded a 3" x 1/8" washer on bottom.
This "BEAST" weighs 22 lbs. empty.

TOTAL COST = $22.04

Stay tuned and stay Strong!!!

Curls & 3" Crusher


Free Squats - 3 sets x 10

Standing Curls w/ 2" Crushers:

4 sets x 10

3" Crusher - 5 singles @ 72 lbs.

Stay tuned and stay Strong!!!

Saturday, February 14, 2009

Workout - Arms & Grip Stuff

Warm-up: Same as gripper workout @

Standing Curls w/ tubes - 3 sets x 10

Hammer Curls w/ Wrist Developer - 3 sets x 10

3" Crusher - 3 sets x 1, RH = 79.5 lbs. LH = 77.5 lbs.

Grip Machine - 1 set @ 175 lbs. x 8

1 set @ 200 lbs. x 4

IM Little Big Horn - 3 sets x 1, RH = 145 lbs. LH = 145 lbs.
Note: I'm only using the LBH until I get my FBBC 2" V-Bar.

Thumb Work - IMTUG #2, 3 sets x 10

Rear Levers w/ Indian Clubs - 1 set x 12

Note: This workout was followed by my gripper workout.

Stay tuned and stay Strong!!!

Tuesday, February 10, 2009


Bicep Curls w/ Life Line Tubes - 3 sets x 10

Seated Tricep Dips - 3 sets x 10

Close Stance Push Ups - 3 sets x 10

Seated Wrist Curls w/ Fat Bar - 2 sets x 10
Note: I noticed these wrist curls caused a flare up
again in the top part of my wrist. Becase of this I'm
going to do another wrist development exercise with
"Wrist Developer" made by Ryan Pitts.

2" Crusher - RH = 126 lbs. *PR*, LH = 123.6lbs.
Note: Did several singles with 123.6 right and left

Hammer Curls w/Wrist Developer - 2 sets x 10

Grip Machine - 2 sets x 10 @ 150 lbs.

Finger Extensions - 2 sets x 50, 30

Stay tuned and stay Strong!!!

Sunday, February 8, 2009

Upper Body Workout

Tricep Dips w/ home-made dip bars - 3 sets x 10

Hand Stand Presses w/dip bars - 3 sets x 5 partial reps

Push-Ups w/ dip bars - 3 sets x 10, wide and close

Fat Bar Curls - 3 sets x 10, #70

Standing Curls w/LifeLine Tubes - 3 sets x 20

Fat Bar Seated Wrist Curls - 3 sets x 10, #120

2" Crusher - 4 singles for 5 second holds, #110

Front Lever w/Sledge - 3 sets x 5, 3, 1 reps, #10

Rear Lever w/Indian Clubs - 3 sets x 6, 8 reps

Single Hand Pinch w/3" Block - 5 singles R&L hand, #42.8

Single Hand Pinch - 2 - 25's x 3 singles R&L hand

Stay tuned and stay Strong!!!

Grip Tool Pics & Descriptions

I've had numerous requests for pics and descriptions of some of the grip tools I use in my training so others that are new to grip training can better understand what I'm posting in my grip workouts. Click on each image for enlarged view. Descriptions are below.

Above is the 2" Crusher for revolving handle dead lifts. This tool is similar to the IronMind Rolling Thunder.
Above and to the right is a 3.5" GripBall Dumbbell Handle made by Ryan Pitts @ Just add plates and do curls,etc.
Middle right is a picture of my MS Gripper and
an RP Trainer made by Micheal Strassburg from the Grip Board. The taller gripper on the left is similar to a Vulcan Gripper. It has smooth handles and one handle is filed for BTR (beyond the range)
training. The gripper on the right is for ring & pinky finger
training or index & middle finger training.
Below left is 2 Hand Grippers made by Warren Tetting.
Many refer to these grippers as BB grippers, meaning
Beef Builder grippers sold by Weightlifters Warehouse.
The gripper on the left is a narrow spread, NS (2-1/8") and the gripper
on the right is a regular spread, RS (2-3/4" +). Spread meaning
the distance between the inner part of the handles.
Below right is a Titans Telegraph made by IronMind.
You place your thumb on the top end opposite the weighted
end and squeeze up and down to develop your thumb strength.
You can also use individual fingers and thumb also.
I hope this clears up some confusion to those new to grip.
If you're interested in any other equipment I use but don't know
what it is, let me know and I'll post a pic and description of it. I
have many many more grip tools.
You can contact me @ for any more questions,
suggestions, or comments.
Stay tuned and stay Strong!!!

Saturday, February 7, 2009

Equipment Review Blog Deleted

For those that visited my equipment review blog,
"Mighty Joe's Equipment Reviews". For some mysterious
reason my blog got deleted.

I don't know if it was hacked or what but it's gone.

I contacted Blogger and they confirmed it was deleted but
didn't have a clue as to why.

Just for safety measures I changed my passwords to all
my existing accounts. I don't know why this happened nor
can I imagine why anyone would do such a thing.

I apologize to all of you who have visited the site and it's no longer
there. It took a lot of time to load all those videos. From now on when
I do a review on a piece of equipment I'll just post it here on my training

I would like to thank all of you who made such kind comments about
the reviews. I'm also glad to know that the reviews helped several
people make their decision to buy a certain piece of equipment or not.

Stay tuned and stay Strong!!!

Thursday, February 5, 2009

Grip Work - Thursday

To see my grip workout for today go to:

Stay tuned and stay Strong!!!

Tuesday, February 3, 2009

Grip & More - Tuesday

Fat Bar Military Presses - 3 sets x 10

Standing Life Line Cable Curls - 3 sets x 20, 2 red cables

MM Sets:

Warm-up - #1 x 10

Super Master - RH, less than 1/8", LH, 3/16" x 2 attempts

NS Elite - RH, 1/4", LH, 3/8" x 1 attempt
NS = narrow spread, 2-1/8"

NS Grand Master - RH, closed LH, 1/8"
Note: The spread is 2-1/16" - Great for small hands
like mine.

Smooth Handle MS Gripper - 2 sets at parallel and hold 5 sec.

Thumb Work w/Titans Telegraph - 2 sets x 15 @ 11 lbs.

Grip Machine - Full ROM closes - 3 sets x 10, 6, 5 @ 125 lbs. & 150 lbs.

Finger Extensions - 2 sets x 50

Stay tuned and stay Strong!!!

Monday, February 2, 2009

Shoulders & Zerchers, 2-1-09, Sunday

Fat Bar Military Presses - 3 sets x 10

Zerchers - 3 sets x 10

Note: Grip Workout is posted on my other blog.

Stay tuned and stay strong!!!