Roark Posted July 29, 2002 Share Posted July 29, 2002 This morning's wrist curl workout; after warmups: 185 x 2, 205 x 2, 215 x 1, then back to 185 for 8. My goal is 225 x 6 by the end of the year, so I am creeping toard 225 for 1, and will then increase the reps at 225 till I get the six. In previous workouts I had overdone the reps of the warmups, now I go as high as I can then drop back to 185 and rep out- when I reach ten with 185, I will add 5 lbs, etc. Hopefully when I can go 200 for ten, that will equate to 225 for 1 rep. I am posting this to keep me on track and on schedule, realizing that there are some on this board Miller Lite years ahead of me...but we each do what we can do. Quote Link to comment Share on other sites More sharing options...
Guest Christian Posted July 29, 2002 Share Posted July 29, 2002 How do you perform your wrist curls? Do you rest your arms on your legs? Thanks. Quote Link to comment Share on other sites More sharing options...
Guest firstmark Posted August 2, 2002 Share Posted August 2, 2002 How does your wrist curl weight compare to your biceps curl weight? Quote Link to comment Share on other sites More sharing options...
Roark Posted August 2, 2002 Author Share Posted August 2, 2002 I straddle the bench lengthwise, put my wrists over my knees. If the weight is near my limit, I use the ratchet method to get it in place, then begin from there. When I reach failure, I put the bar back onto the bench. I seldom perform biceps curls-usually hammer curls, or, more directly for biceps- the Nautilus curl machine. My strength level is probably below average. And I have never sought to improve biceps in a meaningful effort because my biceps don't have much potential. There's enough gap between my elbow and my flexed bicep for Jay Leno to rest his chin there! This morning's wrist curl workout: After warmups, 155 x 6, 185 x 2, 205 x 2, 220 x 1, then failed to get 225 for 1 rep. If I had tried 225 before stopping at 220, I think I could have managed a rep- that is what I plan to try next workout. Then I dropped back to 190 for six reps. So much of this is a mind game. Quote Link to comment Share on other sites More sharing options...
youngun Posted August 3, 2002 Share Posted August 3, 2002 Roark Your wrist curl poundage’s impress me, they are definitely much higher then my own. I notice you do a lot of warm-ups and I too feel this is necessary with wrist curls. My wrists feel like they're going to snap if I don't do at least 4 progressive warm-up sets before jumping into my top sets. Sometimes I find that no matter how many warm-ups I do my wrists still hurt. Do you experience this? Anyway, good job so far and best of luck with your goals. Maybe if I keep improving we can race to 315+? :hehe Quote Link to comment Share on other sites More sharing options...
Roark Posted August 3, 2002 Author Share Posted August 3, 2002 I have been exercising with weights since 1956- 1957, and the only times Injury ever happened to me was when I ignored proper warmups. As I have grown older warmups are an absolute must! Especially in wrist curls. I start with the empty bar, then 95, 115, 135, 160, 185 etc. The 160 is my benchmark- how that feels tells me how heavy to go that day. After I peak with my single rep, I drop back to 185 or 190 and get as many reps as I can. I really believe that this final set is where the progress is made- and it feels light after the heavy single. Just as important as warmups is no yanking or sudden movements in wrist curls. Years ago I remeber how proud I was when I managed one rep with 95 lbs. You didn't mention your poundages, but slow and steady progress- good luck! Quote Link to comment Share on other sites More sharing options...
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