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!!!