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!!!

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!!!

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!!!

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!!!

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!!!

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!!!

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!!!

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!!!