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!!!

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.

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!!!

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!!!

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!!!

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!!!

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!!!