Keys To Successful Training by Logan Christopher

Greetings to all!!!

I wish everyone a Merry Christmas and a Happy New Year!

I would like to highly recommend an online course offered by
Logan Christopher at LegendaryStrength.com The name of the course is
"Keys To Successful Training"

I can't think of a better way to start your New Year than to get
this course. It teaches you how to set goals and get consistent results
with proven methods and techniques. It's probably the BEST thing I've
purchased this year that will help me achieve my training goals.

You can check it out here: www.keystosuccessfultraining.com

Stay tuned and stay STRONG!!!

Workout Today 11-15-09

Worked out with my new Rectangular Wrist Roller (RWR) today.

Hit the fingers HARD!!! This machine is GREAT!

5 x 10 seated DB curls

5 x 10 RWR with various grips

3 singles - Negatives w/ Ext. Handle Grand Elite Gripper.

3 x 1 minute holds with FP2 Gripper

Finger Extensions w/ bands x 50 each hand

Stay tuned and stay STRONG!!!

FP Gripper - Hand Gripper for Arm Wrestlers

I'm pleased to announce the "FP Gripper"! FP stands for "finger pressure". Designed by an arm wrestler for developing finger pressure strength so crucial in arm wrestling.

This is the FIRST EVER hand gripper designed for arm wrestlers!

I came up with the design after much thought and experimenting. My good friend Warren Tetting actually made the gripper for me to my specifications.

Hopefully this gripper will be available to arm wrestlers everywhere real soon.

Click on picture for close-up view.

Stay tuned! This is only the beginning!

8" Loadable Globe DB

Here's a picture of my new birthday gift I recieved from my wife
and youngest son today.

It's an Old School loadable DumbBell made by my good friend
Ryan Pitts at StrongerGrip.com

The dimensions are 8" globes, 2" diameter handle, 4" between the globes
and 20" in length.
As soon as I get enough lead shot I'll see what it will weigh fully loaded.

What a B-Day gift!!!

Stay tuned and stay Strong!!!

Getting Ready For Europa 2009

Been doing some serious AW training for the last 3 months trying

to better myself from last years performance at Europa 2008 in Dallas

Texas.

I've been pulling on Sundays and working grip and recovery on Thursdays.

I do something everyday for arm wrestling even if it's something as simple as

finger extensions with rubber bands.

Hope to do well this year. I'm probably competing RH Heavy, Masters & Open

Class.

Hope to see you there. August 15, 2009 @ Dallas Convention Center.

Stay tuned and stay Strong!!!

Arm Wrestling Training & ARM TV

I haven't posted in a while. I apologize for that. I've been doing my arm wrestling training trying to get ready for Europa Super Show Tournament, August 15th in Dallas Texas. I'll be pulling Masters, Heavy RH and maybe Open, Heavy RH. We'll see!

One of the BEST things an arm wrestler, competitive or not can do to help themselves
get better is to join ARM TV and watch others pull and train. ARM TV is the BEST thing going right now in arm wrestling. Click on the link to the left and JOIN!!!

ARM TV is AWESOME!!!

Stay tuned and stay Strong!!!

Messing Around

Blob attempts = #40 & # 37.5 hex
Failed R & L Hand

2" DB = 3 singles @ 117 lbs.

Pinch Block Curls = 1 set x 8 @ 7.5 lbs.

T.E.N.S. Unit x 30 minutes for wrist and hands.

Tried some bare-handed bending @ work today to toughen up
hands and mental power.

3/16" CRS x 7" Reverse to 90 degrees x 2 = PAIN

I'm currently using PAIN to overcome PAIN. More on
this later.

Stay tuned and stay Strong!!!

Blobs & Thick Bar DB

After doing my gripper routine I decided to play around
with some blobs and get a few DL singles in with my new 2"
DB I made.

Workout looked like this:

27.5 lb. Blob x 5 each hand

40 lb. Blob x 5 attempts each hand = No Lifts

Pinch Block Plate Curls = 3 sets x 10, 8, 6 @ 7.5 lbs.

2" DB = 5 singles, R&L @ 117 lbs.

Stay tuned and stay Strong!!!

Dead Lifts, 4-26-09 Sunday

Walked 15 minutes to start light sweat.

Dead Lifts:

Warm-up = 135 x 10

Set 1 = 225 x 5

Set 2 = 295 x 2

Set 3 = 310 x 1 = *PR*

Set 4 = 225 x 6

Bent Over Rowing w/ 2" Axle = 3 sets x 10 @ 135

Stay tuned and stay Strong!!!

Core Work

Walked for 15 minutes to get body warmed up.



Tried out my new Power Wheel for the core. GREAT TOOL!



Sumo DL for hip strength - 225 lbs. x 2 x 3 x 2



Good Mornings - #55 Axle , 3 sets x 10

Stretched

Stay tuned and stay Strong!!!

Dead Lifts & Rows

Warm-up: Walked 15 minutes

Dead Lifts:

set 1 = 135 x 8

set 2 = 185 x 5

set 3 = 225 x 3

set 4 = 275 x 2

set 5 = 300 x 1

Bent Over Rows w/ 2" Axle:

3 sets x 10 @ 125 lbs.

Stay tuned and stay Strong!!!

Show of Hands Grip Cup 4

Here's a picture of the "Top 5" at Eric's Grip Contest.

(Standing left to right) Rex Hubbard 1st, Eric Milfeld 2nd,

Matt Chips 3rd.

(Kneeling left to right) Kevin Emery 5th, Keith Bormann 4th.

The picture to the right is the competitors excluding myself.

Hope you enjoy!

Stay Strong!!!

Card Tearing & More, 4-5-09, Sunday

Warm-up - light curls standard and reverse.

Red Rafter Plate Curls - 3 sets x 10 @ 10 lbs.

Wrist Roller - 3 sets x 15 @ 100 lbs.

R&P on MJ Grip Machine - 4 sets x 10 @ 75, 85, 95, 75

IMTUG #6 - 6 singles, R&L

JK Grip Machine - 2 sets x 10 @ 150

27.5 lb. Blob - 6 singles

Card Tearing - 2 decks, 1st deck = 1:30
2nd deck = 1:22
Note: I video taped my first deck tear today.

Crimp Grip Reverse Curls - 2 sets x 10

Crimp Grip Expansions - 2 sets x 10

Iced Hands

Stay tuned and stay Strong!!!

Card Tearing & Crimp Grip 3-31-09, Tuesday

Warm-Up - Free Squats x 10

Trainer x 6, R&L

JKR Grip Machine - 1 set x 10 @ 120 lbs.

Crimp Grip w/MJ Grip Machine - 5 sets x 10 @ 72-105 lbs.

27.5 lb. Blob x 10, R&L

Crimp Grip Device - 3 sets x 10

Note: This a device I made from an idea in Jedd Johnson's

card tearing e-book.

Card Tearing - 1st Tear = 40 cards

2nd Tear = 52 cards, MY FIRST DECK OF CARDS!!! *PR*

A BIG THANKS to Jedd Johnson & Adam Glass!!!

Stay tuned and stay Strong!!!

Shoulders & Thick Bars - 3-30-09, Monday

Warm-up - Free Squats x 10

Free Squats w/ #45 x 10

Suit Case DL w/ 2" Axle - 3 sets x 6 @ 90 lbs.

Military Press w/ 2" Axle - 3 sets x 10 @ 100 lbs.

Single Arm 2" DB Overhead Press - 3 sets x 10 @ 47 lbs.

2" V-Bar - 5 singles @ 147 - 162 lbs.

Various Grip Exercises w/ 2" Rope

Single Finger Lifts - 3 singles w/middle finger @ 80 lbs.

Stay tuned and stay Strong!!!

NOTE

Just a quick note to those that follow along with my training.

I don't post every single workout because of time constraints
with my job, etc.

I work out at least 4 times a week and I'm very consistent.

I post my better workouts as I have time.

Thanks for stopping by!!!

Stay tuned and stay Strong!!!

Card Tearing & Blob - Wednesday

27.5 lb. Blob x 10, R&L

Card Tearing - 3 decks up to 30 cards

Crimp Grip Exercises - 3 sets w/tubes

3" T-Bomb - 3 sets x 10 @ 55 lbs.

Light Levering - 2 sets x 10 @ 6 lbs.

Iced Hands

Stay tuned and stay Strong!!!

Crushers & Pinch

3" Crushers - 5 singles @ 50 lbs, 60, 70, 78, 78

Wrist Roller - 4 sets @ 70, 80, 110, 125

Pinch 2-35's - 3 attempts = no lifts

Pinch 2-25's - RH & LH

Pinch 2- 25's + 9 lbs. - RH = lift, LH = no lift

27.5 lb. Blob + 5 lbs. - RH = lift, LH = lift

27.5 Blob + 6.25 lbs. - RH = lift, LH = lift

Plate Curls w/Stacker - 3 sets x 10, 8, 5 @ 10 lbs.

Crimp Grip w/ Stretch Bands - 3 sets x 10

Finger Extensions x 80

Iced Hands

Stay tuned and stay Strong!!!

2" V-Bar *PR* LH = #182, RH = #172

http://www.youtube.com/watch?v=sL9n-1pFl2M

After a light warm-up I tried for another record on the 2" V-Bar.

I started not to even try because it was cold and damp and the bar
was moist feeling. Even more, I had done heavy negatives Saturday
with my Negative Machine.

Even with this against me I went for it and got 2 *PR's*!

Right Hand = 172 lbs.

Left Hand = 182 lbs.

My right is behind possibly because of a nagging wrist problem
I've had for nearly a year now. I've eliminated exercises that
irritate it to see if this helps.

Workout looked like this:

Warm-up - 127 lbs. RH & LH x 3

162 lbs. RH & LH x 2

172 lbs. RH & LH x 2

182 lbs. RH failed, LH x 3

I've exceeded my goal (175 lbs.) for 2009 on this lift.

My "New Goal" is 200 lbs.

Stay tuned and stay Strong!!!

Shoulders & Biceps - Tuesday

Standing 2" Axle Press:

2 sets x 10

2 sets x 8

One Arm 2" DB Press:

2 sets x 10

2 sets x 8

Standing 2" Axle Curls:

4 sets x 10

Dynamic Thumb w/ Pony Clamp:

3 sets x 10

Stay tuned and stay Strong!!!

2" V-Bar *PR* RH = #170, LH = #172

I've made Sundays my Thick Bar and Pinch training day.

Lifts include:

2" V-Bar

2" Axle DL's

3" Crusher

2" Wrist Roller Machine

Hex Blocks

Plates Pinch

Note: I don't do all of the above exercises every Sunday.

I change them up every Sunday.

Today I did 2" V-Bar, 2" Axle (Stumpy), Hex Blocks & Plates

Pinch.

2" V-Bar - LH = 172 lbs. RH = 170 lbs. NEW *PR*

8 sets total ranging from 142 lbs. to 172 lbs.

2" Axle DL - 4 sets @ 200, 205, 210, 210

#20 Hex + 15 - 3 singles, RH & LH

2-35's Assisted Pinch, RH & LH

Note: I would use 2 fingers to aid in lifting the plates

and then I would use one hnad only to go down. This

is kind of like negatives.

I'm really proud of my 2" V-Bar lifts. This time last year

my best was 153 lbs.

The picture above, right is of my 2" V-Bar and 2" Axle (Stumpy).

I made both of these from 2" HRS. The 2" Axle is 5' long and weighs 55 lbs.

I named it "Stumpy". The 2" V-Bar weighs 22 lbs.

Stay tuned and stay Strong!!!

2" V-Bar & More

Warm-up:

Free Squats - 3 sets x 10

No-Set Attempts:

Super Master - 5/8" steel handles

RH = 1/4", LH = 1/2" x 2

Master - 5/8" steel handles

RH = closed, LH = 1/16" x 3

Dynamic Thumb:

Pony Clamp - 1 set x 10 each hand

2" V-Bar:

3 sets @ 132, 142, 152 lbs.

1 set @ 127 lbs. x 5 each hand

Fat Bar DL:

1 single @ 180 lbs.

1 single @ 190 lbs.

Finger Extensions - 1 set x 50 each hand

Stay tuned and stay Strong!!!

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

Warm-up:

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!!!

Workout - Arms & Grip Stuff

Warm-up: Same as gripper workout @ http://gripfanatic.blogspot.com

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!!!

Workout

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
hand.

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!!!

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 @

StrongerGrip.com. 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 @ gripfanatic@yahoo.com for any more questions,

suggestions, or comments.

Stay tuned and stay Strong!!!

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
blog.

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!!!

Grip Work - Thursday

To see my grip workout for today go to:

http://gripfanatic.blogspot.com

Stay tuned and stay Strong!!!

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!!!

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!!!

Workout - Wednesday

Fat Bar Curls - 3 sets x 10, 8, 7

Fat Bar Seated Wrist Curls - 3 sets x 15

2" Crusher - 4 singles
Note: 116 lbs. RH & LH = *PR*

2" Pinch Block - 6 singles
Note: 53 lbs. RH & LH

2" Cheat Pinch - 68 lbs. x 4 singles RH & LH

Grip Machine - 1 set x 10, 150 lbs.

Finger Extensions in rice - 2 sets x 50

Iced Hands until numb.

Stay tuned and stay Strong!!!

Workout - Sunday

Barbell Curls - 3 sets x 10

Military Presses - 3 sets x 12

Thumb work w/Super Grip Machine - 3 sets x 10

Thumb work w/Titans Telegraph - 3 sets x 10

No-Set Super Advanced Gripper (IM 1.5) - 3 singles

Rear Levering - 2 sets x 10

Fat Bar Wrist Curls - 3 sets x 15

Note: I done this workout after my "Gripper Workout"

Stay tuned and stay Strong!!!

Zerchers & More, 1-20-09 Tuesday

Zerchers - 3 sets x 10, #100

Military Presses - 3 sets x 20
Note: Fat Bar only - no plates

Standing Barbell Curls - 3 sets x 10
Note: Fat Bar only - no plates

The presses and curls were very light to
increase blood flow to my arms to help
in recovery from tendonitis in my upper
left arm. Seemed to help.

Stay tuned and stay Strong!!!

Workout & Gripper Routine

Gripper Routine - Day 2

Negatives:

3 attempts at closing w/ Super Master 1/16" mount - close to 1/4" RH, 3/8" LH

Negatives w/ 3-5 second hold on Grip Machine - 3 singles each hand, 170lbs.


Workout:

Thick Bar Curls - 5 sets x 10, #80 & #90

Revolving Handle Curls - 4 sets x 6-8, #38

Revolving Handle Wrist Curls - 3 sets x 20, #55

Grip Machine - 4 sets x 15, #125, 2-handed

Titans Telegraph - 3 sets x 20, #10
Note: Trying to strengthen thumbs for setting grippers

Rolling Thunder - 3 singles #105, #110, #115

Finger Extensions in rice - 3 sets x 50

Note: Today I capped off the end of my Thick Bar and filled it
with lead shot. The bar went from 16.8 lbs. to 40 lbs. It's heavy
for a 5' long bar.

Stay tuned and stay Strong!!!

SledgeHammer Workout - Cardio

Swings - 5 sets x 20

1 set x 50

Weight started at 8 lbs. and ended up at 20 lbs.

Hammer Hands - 1 set x 20
Note: This is where you take 2 - 4 lb. hammers with
short handles and just the tire like a drum. This will
set your forearms on fire.

Step-ups on the tire - 2 sets x 30, 50

Gripper Day tomorrow, Sunday

Stay tuned and stay Strong!!!

Road To The CoC #3 - Gripper Routine

This is the first day of my new Gripper Workout Routine to
eventually shut the IrondMind Captain of Crush #3 Gripper.

I'm doing this routine twice a week right now for 1 month. Routine
will change as Paul instructs me to do so.

This is all from the help of an incredible Grip Athlete named
Paul Knight. He's keeping track of my progress and makes changes
as he sees fit.

Warm-Up - Zercher Squats - 2 sets x 10

Note: This got my CNS (central nervous system) firing and just
started to break a sweat.

Day 1 - "Set Day"

Set to parallel and hold 5 seconds Warren Tetting He-Man Gripper,
5 sets

Forced Closes - He-Man Gripper - 5 sets
Note: The routine calls for 10 closes but this became nearly impossible
due to fatique. I'll try to reach 10 next time. This gripper has smooth handles
which makes the sets even tougher. I like this!

Finished workout with choked #3 attempts at parallel, no wider.

5 attempts both right and left.

1st = RH, 1/8", LH, 1/4"
2nd = RH, 1/8", LH, 1/4"
3rd = RH, 1/4", LH, 1/2"
4th = same as 3rd
5th = same as 3rd

Topped off the workout with Finger Extensions with rubber bands
and extensions in bucket of rice.

Next Gripper Day = Sunday

A HUGE THANK YOU to my friend Paul Knight for his guidance and
help with one of my long time goals. THANKS Paul!!!

Stay tuned and stay Strong!!!

Cardio w/SledgeHammers

#8 Sledge - 20 swings x 3 sets

#20 Sledge - 20 swings x 3 sets

Note: After each set of swings I would put the sledge down
and do 20 step-ups on the tire. This would be 6 sets of step-ups.

Great Cardio workout!!!

Stay tuned and stay Strong!!!

Workout, 1-12-09 Monday

Standing Barbell Curls - 5 sets x 8-10

Revolving Handle DB Curls - 5 sets x 4-10

Note: I did super sets with the above 2 exercises.

Grippers - 4 singles w/ BB Master
2 attempts w/BB Super Master
3 attempts w/ RB 260N

Grip Machine - 3 sets x 10-15
3 sets of static holds

Rolling Thunder - 4 sets x 1 #105

Front Sledge Levering - 2 sets x 5

Pinch 2-25's - 2 sets x 1

Pinch 2-25's + 5 - Attempts = Failed

Finger Extensions - 2 sets x 50-25

Stay tuned and stay Strong!!!

Shoulders, 1-11-09, Sunday

Military Presses front and back - 5 sets x 10

Horizontal Tricep Extensions - 5 sets x 15

Stay tuned and stay Strong!!!

Great Grip Workout!!! 1-9-09, Friday

Standing Barbell Curls - 5 sets x 8

Seated Concentration Curls w/RT Handle from 90 degrees - 5 sets x 5-8

Grip Machine - 6 sets x 15-20, reps, negatives, and full ROM sets

Rolling Thunder - 5 sets x 1, #110

Pinching 2-25's - Full Hand, R&L, 2 Fingers, R&L

Pinched 29.2 lbs. with RP finger RH, failed LH

Pinched 29.2 lbs. Thumb & Index finger only, R&L

Front Levering w/Custom Made Sledge - 2 sets x 6, #8

Finger Extensions in rice - 2 sets x 50-30

Note: Felt really strong in my grip tonight. Resting from pulling to
allow tendons to heal completely. I've learned by doing this that when you
start pulling again, you come back a lot stronger.

Stay tuned and stay Strong!!!

Biceps & Grip

Standing Barbell Curls - 5 sets x 8-10

One Arm Rowing w/revolving handle - 5 sets x 8-10

Grip Machine - 5 sets x 10-15

Rolling Thunder - 4 singles, 110 lbs.

Front Levering - 1 set x 5, #8

Rear Levering - 2 sets x 8, w/Indian Clubs

Shoulder Rotations w/Indian Club - 2 sets x 10

Finger Extensions in rice - 50 reps each hand

Stay tuned and stay Strong!!!

Shoulders-Triceps

Standing Military Press - 4 sets x 20, 20, 15, 15

Shoulder Rotations w/Indian Clubs by StrongerGrip.com - 2 sets x 20

Lateral Tricep Extensions w/LifeLine Cables - 3 sets x 10

Finger Extensions in rice - 1 set x 60

Stay tuned and stay Strong!!!

Arms & Grip 1-04-09, Sunday

Standing Barbell Curls - 5 sets x 10-12

Revolving Handle One-Arm Rowing - 5 sets x 10

Grip Machine - 10 sets x 20, various grip positions

Front Levering - w/custom made SledgeHammer by StrongerGrip.com
3 sets x 3

Rear Levering - Indian Clubs - 3 sets x 10

Finger Extensions in rice - 1 set x 75

Stay tuned and stay Strong!!!