Sixgun's Hand & Arm Strength Workout's

[kelby]

do you workout everyday.

[Dave H]

Kelby,

No, I workout 4 day's a week. Two of them - Monday & Friday - are general conditioning (see log) which includes legs, shoulders, Lats and Abs. I also grip on those days.

Wednesday & Saturday are Hand & Arm training but with different movements for each day. I have recorded at least one workout of each day in the log.

Thanks,

Sixgun...

[Dave H]

I dont know if it's from moving and being in a new environment, working, the weather change or all of the above, but I am struggling in my workouts lately. But, I managed to put together a decent one tonight.

Wednesday, 3 Nov 04

EZ-curls; 60x 3,3. 80x 3,3. 100 (cards) x 3,5,7,9,14,11. = 49 reps.

DB. W-curls; 50'sx 20-20, 20-20, 20-20.

Alternate DB-curls; 50's 20-20, 20-20, 20-20.

Leverage work with a 4-pound Engineers hammer;

Straight out in Hammer type leverage; 10, 10.

Palms-up, out to side; 10, 10.

Bullworker; (cards) 14, 9, 12, 6, 10.

Everything went strong, but I just felt tired! I'll hang out at the current weight for a while and maybe regain some energy later in the month. If I feel better soon, I will try to hit some big numers in a few weeks. Stay tuned!

Sixgun...

[Dave H]

Friday, 5 Nov. 04

L-Curls; 85x 20, 20, 20.

L-Exts; 85x 20, 20, 20.

T-Rises/L-presses; 135x 5/5. 185x 5/5. 225x 5/5. 295x 20/10, 20/10, 20/10.

Bent Over DB-Rows; 50'sx 20-20, 20-20, 20-20.

Press; 100x 20, 20, 20.

Lying Triceps ext/DB's; 40'sx 20-20, 20-20, 20-20.

Sit-ups; 20 reps-no weight. 20 reps-holding a 25 pound plate to chest, 20 reps-holding two-25 pound plates to chest.

Hypers; 20, 20, 20.

Grip

Penny-holds with the "04" #2 Gripper. 10 sets. Went to 1 minute and 30 seconds on the longest hold. That was set 6.

Edited November 7, 2004 by sixgun

[Dave H]

Due to my job and some last minute moving from the old house I was not able to workout Saturday or Monday. So here is another "Blast From The Past".

Wed. 14 Jan, 04

EZ-Curls; (warm-ups) 60x 3,3. 80x 3,3.

(Working sets/Cards) 120x 10, 5, 9, 11, 12, 2, 8, 10 = 67 reps.

DB. W-Curls; (warm-ups) 60'sx 5-5, 5-5, 5-5.

(working sets/cards) 80'sx 9-9, 10-10, 8-8, 2-2, 7-7, 5-5, 4-4, 7-7 = 52 reps per wrist.

Standing Alternate DB-Curls; 50'sx 10-10, 12-12-, 10-10 = 32 reps per arm.

Bullworker; 10, 10, 10, 10, 10.

[Dave H]

Still in a slump. Job and all getting me down so wokout's are on a hold right now. First time in about three years I have experienced anything like this. However, I was going through my training log tonight and came across this workout. This workout I was very focused and was on fire! In the EZ-Curl I used the cards with 120 for seven sets and even then I was just getting started. Check it out.

Wednesday, 14-January 04

EZ-Curl: 60x 5, 5. 80x 5, 5. 100x 3.

120x (working sets/cards) 10, 5, 9, 11, 12, 2, 8 = 57 reps!

(Dropped to 70 pounds and finished with 5 sets of walking sets)

70x 7, 7, 7, 7, 7 = 35 reps!

(Next, I went to DB. W-curls and kept right on.)

DB. W-Curls; 60's x 5-5, 5-5, 5-5. 80's x (with cards) 9-9, 10-10, 8-8, 2-2,

7-7, 5-5, 4-4, 7-7 = 52 reps.

Standing Alternate DB-Curls; 30'sx 20-20, 20-20, 20-20.

Bullworker; 10, 10, 10, 10, 10.

Still felt very strong that night but my tendons in the hands, wrists, forearms and biceps were fried! But that's the way I like to leave a workout!

Edited November 13, 2004 by sixgun

[kelby]

how do you use the cards. and how long do you rest between sets or between flipping the cards.

[Dave H]

The cards are something that I picked up years ago and they make each workout interesting. And they will set the tone and give you a goal for each set. That is, the cards tell you what you must do. You may get a low card - take advantage of it - because the card before that might have been an Ace (14), or the one after may be as well. Anyway, here's how they work...

I keep a deck of Playing Cards in the gym. (First I do my warm-up sets. See routine) If I am doing the cards, I shuffle them 5 or 6 times. Then I lay the stack face-down. Then, I simply turn the top card over - face-up - and place it away from the others. Whatever that card is, that will be my first working set. 2's through 10's are just that. Jack's = 11, Queen's = 12, King's = 13 and Ace's = 14. Whatever card I turn up - that's the number of reps I do. How many sets I do depends on how I feel. But the average for me is 8-10 sets. Sometimes I do more, sometimes less. As far as the rest in-between sets, that's up to you! Remember, it's your gym, your workout and you are in charge. If you want to take 1 minute - do it! If you want to take 5 minutes - do it! It's your workout! I take 2-3 minutes. I don't time it. I pace the qym floor like a large cat in-between sets and listen to the radio and focus on the movement at hand and the inner strength I will need to get through the workout.

The cards also are nice to have comps with and friendly challenges with training partners. Just turn up the cards and each person takes a turn until the last man is standing (Just make sure every one is on the same page weight-wise - say, half body weight if it is the BB-curl. That way, the intensity is the same pound-for-pound).

Six...

[jad]

We used to do the cards at wrestling practice. We'd have black be pushups and red be sit-ups, no rest, and just go right through the deck. It was hard for me anyway.

[Dave H]

Have been working a lot of hours lately and I have been neglecting my Monday and Friday conditioning workouts. Last night I felt a little tired when I got in, but ended up having a decent workout. Not great, but ok.

EZ-curls: 60x 5,5. 80x 5,5. 100x 3,9,12,5,12 = 41 reps.

DB, W-curls: 50,sx 5-5, 5-5. 70'sx 10-10, 15-15, 10-10 =35 reps.

Standing Alternate DB-curls: 50'sx 10-10, 15-15, 10-10 =35 reps.

Standing Inside DB. W-curls: 50'sx 20-20, 20-20, 20-20 =60 reps

Levegae work with Engineer's Hammer for many reps.

Bullworker: 10, 10, 10, 10, 10.

Edited November 25, 2004 by sixgun

[Dave H]

Friday, 26 Nov, 04

L-curls: 65x 20, 20, 20.

L-Ext: 65x 20, 20, 20.

T-rises/L-press: 225x 20/20, 20/20, 20/20.

BO, DB-rows: 50'sx 20-20, 20-20, 20-20.

Press: 90x 20, 20, 20.

C.G.Bench: 135x 20, 20, 20.

Sit-ups: no-weight x 20, 25x 20. 50x 20.

Hypers: x20, 20, 20.

Grip: many single penny-holds with the #2 in-between sets during my regular workout.

Saturday, 27 Nov, 04

H-curls: (warm-ups) 30'sx 5-5, 5-5. 50'sx 5-5, 5-5. (working sets) 70'sx 3-3, 5-5, 5-5, 5-5, 5-5, 5-5, 5-5, 5-5 = 38 reps

Center-loaded BB. W-curls: 105x 20, 20, 20.

Plate-curls: NONE.

Table-curls: 50'sx 20. 80'sx 5-5, 12-12, 5-5 = 22 reps.

Wrist-roller with 30# DB for many reps up and down.

Leveraging with 4# Engineers Hammer for many reps in all four positions.

I combined Friday and Saturday night workouts in the same post. No reason posting back-to-back like that.

Sixgun

[Dave H]

Monday 29 Nov, 04

L-curls: 65x 20, 20. 85x 10.

L-ext: 65x 20, 20. 85x10.

T-rises/L-press: 225x 20/10, 20/10, 20/10.

Bent-over DB-rows: 50'sx 20, 20. 80'sx 10.

Presses: 90x 20, 20. 135x 10.

Behind the Neck Triceps extensions with DB: 50'sx 20, 20. 80'sx 10.

Situps: 1 sets of 20 with no weight. 1 set of 20 with 25#. 1 set of 20 with 50#.

Hypers: 3 sets of 20.

Neck lift: 65x 20, 20, 20.

Wednesday 1 Dec 04

EZ-curls: (warm-ups) 60x5,5. 80x 5,5. (working sets/cards) 100x 3, 7, 11,

9, 14, 6 = 50 reps.

Center Loaded BB. W-curls: 105x 20, 20, 20 = 60 reps.

Standing Alternate DB-curls: 50'sx 10-10, 15-15, 10-10 = 35 reps.

Leverage with 4# Engineer's Hammer: Many reps in all four positons.

Bullworker: 20, 20, 20, 20, 20.

[Dave H]

Saturday, 5 Dec, 04

H-curls: (warm-ups) 30'sx 5-5, 5-5. 50'sx 5-5, 5-5.

(working sets) 70'x 3-3, 4-4, 3-3, 3-3, 4-4. = 17 reps.

(warm down's) 50'sx 7-7, 10-10, 5-5.

DB. W-curls: 20-20, 20-20, 20-20.

Table-curls: 50'sx 5-5, 5-5.

80'sx 3-3, 20-20, 6-6. = 29 reps.

Leverage work. All four angles many reps.

Bullworker. 10, 10, 10, 10, 10.

Edited December 7, 2004 by sixgun

[Darco]

80'sx 3-3

I got this far today.....it's that next set of 20 that I kind of missed plus I was using boards. Great Work.

Edited December 7, 2004 by Darco

[Dave H]

Darco,

You are doing good. Just hang in there and keep training them. You'll get stronger and stronger with them as time goes by. People do not realize just how strong we can make an arm!! For years all I ever heard was, "You can't train the mucles of the arm hard or heavy because they are the smallest muscle".

BULL!

You keep doing what you're doing and 5 years from now, you'll be doing warm-ups with the 80's. I think I could maybe do 30-40 with an 80 if I wanted too, and I'm still getting stronger. You will too. Just keep it up, brother!

Dave...

[austinslater]

Dave your slacking on the log! Hopefully you will still keep it up as I love reading it. Take care,

Austin

[Dave H]

I have had several PM's lately asking about why I am not keeping up with my log. I'm sorry. I work on average between 10 and 11 hours a day through the week (this morning I punched in at 6:30am and punched out at 6:05pm) and about 6-7 hours a day on weekends (I work two jobs). I also have a ton of things to do around my place (just noticed this weekend that the rains have caused some sinkage around my new walkways, so I'll have to bring in a load of Topsoil soon). And I have had a tuff time lately working on my sons car, trying to help him keep it running. Then, when you throw in four workouts a week that does not leave much time to spend with my best friend - my wife. But tonight I will try to update as much as I can and will try to get it up a little better than I have been. Thanks, guys, for reading it.

Wed, 8 Dec 04

EZ-curls: (warm-ups) 60x 5,5. 80x 5,5. (working sets-cards) 100x 3, 9, 11, 12, 5, 6, 8, 13 = 67 reps

Center-loaded, Barbell W-curls: 105x 20, 20. 135x10.

Standing Alternate DB-curls: 50'sx 5-5, 13-13, 5-5.

Leveraging at all four sides with both 3 and 6 pound sledge for many

reps and sets.

Bullworker: 10, 10, 10, 10, 10.

Friday, 10 Dec 04

L-curls: 55x 20, 20. 85x10.

L-ext: 55x 20, 20. 85x10.

T-rises/L-press: 255x 20/10, 20/10 20/10.

BO. DB-rows: 50'sx 20-20, 20-20. 70x 10-10

Press: 80x 20, 20. 120x 10.

Behind the head Tricep extentions: 50x 20, 20. 70x 10.

Neck lift with harness: 40x 20, 20, 20.

Sat. 11 Dec 04

H-curls: 50'sx 20-20, 20-20. 70'sx 3-3, 4-4, 7-7, 3-3, 3-3, 8-8 = 28 reps

DB. W-curls: 50'sx 20-20, 20-20. 70'sx 10-10.

Table-curls: 50'sx 20, 20. 90'sx 10-10.

Leverage, all four sides, many reps with both 3&6 pound sledge.

Bullworker:10, 10, 10, 10, 10.

Mon. 13 Dec 04

Skipped workout. Too tired!

Wed. 15 Dec 04

Too tired to do reps. But I want to workout. I'll do singles and see how high I can go.

EZ-curl: 60x 5-5. 80x 5-5. 100x 1. 120x 1. 135x 1. 150x1. 100x15.

Center-Loaded Plate Wrist-curls: 105x 5-5. 130x1. 155x 1. 180x 1. 205x /* 155x 20.

Decided to stop here! I feel too bad to continue. Too many hours at the job and working around the place this week. Need to rest!

Fri. 17 Dec 04

L-curl: 55x 20, 20. 85x 10.

L-curl: 55x 20, 20. 85x 10.

T-rises/L-press: 225x 20/10, 20/10 20/10.

BO.DB-rows:x 50'sx 20-20, 20-20, 70x 10-10.

Press: 80x 20, 20. 120x 10.

Behind the head tricep extention/DB: 50x 20, 20. 70x 10.

Neck lift with harness: 40x 20, 20, 20.

Sat. 18 Dec 04

H-curls/preacher bench: 50x 20-20, 20-20. 70x (cards) 3-3, 8-8, 6-6, 7-7, 2-2, 5-5, 8-8, 4-4 = 43 reps.

DB. W-curls:50x 20-20, 20-20. 70'sx 10-10.

Table-curls: 50x 20-20, 20-20. 90x 10-10.

Leverage work, all four angles, many reps and sets with 3&6 pound sledge.

Bullworker: 10, 10, 10, 10, 10.

Well, it is getting late and I have to get up early. I will continue later this week and get caught up by this weekend. Also, I have made a decision on my long time policy about bringing people who I do not know into my house for armwrestling practice. I have had a bad experience. I'll share it later. I'm too tired - and no, Doc, it was not with you. Our session was great!

[jad]

Great log. I always enjoy reading it, thanks for updating it.

[Dave H]

Update continues.

Monday, 20 Dec 04

Missed Saturdays workout so tonight is kind of a combined thing.

L-curls: 55x 20, 20. 85x 10.

L-extentions: 55x 20, 20. 85x10

T-rises/l-press: 225x 20/10, 20/10, 20/10.

H-curls/preacher bench: 50'sx 5-5, 5-5. 70'sx 3-3, 8-8, 8-8, 8-8.

Table-curls: 50'sx 20-20, 20-20. 90'sx 10-10.

DB. W-curls: 50'sx 20-20, 20-20, 20-20.

Wed, 22 Dec 04

Went up a little in the EZ-curls tonight. I'll get my arms used to a little heavier weight for a while and then I'll drop back down to 100 in about 6 weeks and maybe set a rep-max at 100 pounds. You see, after 4-6 weeks at 130, 100 will seem light and I will be able to smoke with it. A stratagy that I have used a lot over the years.

EZ-curls: 60x 5,5. 80x 5,5. 100x 5. 130x 3, 5, 8, 5, 3 = 24 reps

Center loaded BarBell. W-curls: 105x 20, 20. 155x 5.

Standing Alternate DB-curls: 50'sx 5-5, 10-10, 5-5.

Leverage work: 3&6 pound sledge. All four angles, many reps and sets.

Bullworker: 10, 10, 10, 10, 10.

Friday, 24 Dec 04

L-curls: 55x 20, 20. 85x 20.

L-ext: 55x 20, 20. 85x 20.

T-rises/L-press: 225x 20/10, 20/10, 20/10.

Bent-over DB-rows: 50'sx 20-20, 20-20, 20-20.

Press: 60x 20, 20. 100x 10.

Behind the head tricep ext: 50'sx 20, 20, 20.

Note: During every Monday and Friday night workout I do grip work. Sometimes during and sometimes after. I try to do it during (in-between sets of the weights) to reduce the time spent in the gym. I work long hours and I like to spend some time with Ann before we hit the sack. Right now I am using a plate-loaded machine. I start with warmup weights at 70 pounds and I do several sets of 5's with each hand. Then I add a 25 until I get to about 150. At that time I start doing high reps with two hands. Now, before you say anything about that being a whimp workout consider this: I can do reps with an 04 #2 with each hand. The #2 is suppossed to be 195-200 pounds of pressure. Well, with 150 - all in 25 pound plates - I cannot close it with one hand!! That alone makes me question the gripper rating system. Oh well, I don't want to start a conversation about that. I just said it because that is what I have found to be the case.

Saturday, 26 Dec 04

H-curls/preacher bench: 50'sx 5-5, 5-5. 70'sx 3-3, 3-3, 5-5, 2-2,

8-8, 6-6 = 27 reps.

DB. W-curls: 50'sx 20-20, 20-20. 70'sx 10-10.

T-curls: 50'sx 20-20, 20-20. 90'sx 10-10.

Leverage work: 3&6 pound sledge, all 4 angles, many reps and sets.

Bullworker: 10, 10, 10, 10, 10.

Monday, 28 Dec 04

Same as last. To save time and space on this thread, if there is no change on Monday and Friday nights, I'll just write "same as last".

Sat, 1 Jan, 04

This was New year's Day and we had our annual New Year's Day dinner and open house. We had about 30 people in and out for most of the day. Most of them family and close friends. However, I invited a young man from Crotin over. Crotin is about 8 miles from Centerburg. Josie is about 6-4, and weighs - he said - 305! We pulled on the table for a while, but he was not very strong in the hands & arms and I put him down pretty easy. so we just pulled light from that point on and after everyone left that night I went down and had this workout.

H-curls/preacher bench: 50'sx 5-5, 5-5. 70'sx 3-3, 8-8, 6-6, 7-7, 2-2,

5-5, 7-7 = 31 reps.

DB. W-curls: 50'sx 20-20, 20-20. 70'sx 12-12.

Leverage work: 3&6 pound sledges. All 4 angles. Many sets and reps.

Bullworker; 10, 10, 10, 10, 10.

[Dave H]

Wed, 26 Jan 05

EZ-curls: 60x 5,5. 80x 5-5. 100x 3, 6, 12, 10, 5, 6 = 42 reps.

Center Loaded W-curls: 105x 5,5. 135x 5,5. 160x 1. 185x 1.

135x 2, 7, 4, 11, 11 = 35 reps. (Done after my 1-rep max.)

Leverage work. 3 & 6 pound sledge. All 4 angles. Many sets and reps.

Bullworker: 10, 10, 10, 10, 10.

The one rep max in the Center Loaded Wrist-curls went smooth and almost easy. I think I was good for 200 but there is no rush. Next 1-rep max in about 6 weeks.

Dave...

[Dave H]

Saturday, 29 Jan 05

H-curls/preacher bench: (warm-ups) 50'sx 5-5, 5-5.

(working sets / cards) 70'sx 3, 9, 6, 7, 2, 9 = 36 reps.

DB. W-curls: 50'sx 20-20, 20-20. 70'sx 15-15.

*T-curls: 50'sx 20-20, 20-20. 90'sx 15-15.

Leverage work with my 3 & 6 pound sledge hammers. All 4 angles, many sets and reps.

Bullworker: 15, 15, 15, 15, 15.

*Table-curls

[Dave H]

Wednesday, 2 Feb 05

EZ-curls: (warm-ups) 60x 5, 5. 80x 5-5.

(working sets-cards) *110x 3, 7, 5, 13, 4, 10 = 42 reps.

Center Loaded W-curls: (warm-ups) 105x 5,5. **145x 3, 3, 6, 11, 9,

11, 2, 2 = 42 reps.

Leverage work: 3 & 6 pound sledge hammers. All four angles, many sets and reps.

* Added 10 pounds to working sets.

** Added 10 pounds to working sets on these as well. See "2005 Wrist curl challenge thread for details.

Also, I dropped the Bullworker from Wednesday and Saturday and will doing it on Monday and Friday.

[Dave H]

Friday, 3 Feb 05

It's been a while since I updated a Monday or Friday night workout. The reason is because they are just my general conditioning workout and are pretty much the same and I rarely every hit anything hard. But I have had a few PM's lately asking about them so I will add Friday night's workout to my GripBoard log.

Leg-curls: 55x 20, 20. 85x 20.

Leg-extension: 55x 20, 20. 85x 20.

Toe-rises/Leg press: 225x 20/10, 20/10, 20/ 10.

Bent over DB-rows: 50'sx 20-20, 20-20. 70x 20.

Press: 60x 20, 20. 90x 20.

Behind the head Tricep extentions/ Dumb-bell: 50x 20, 20. 70x 20.

Neck lift with harness: 50x 20, 20, 20.

*Bullworker: 10, 10, 10, 10, 10.

Plate-loaded Grip machine: Starting at 50 pounds and going up to 150 in 25 pound increases. Many sets and reps.

*I moved the Bullworker from Wednesday and Saturday to Monday and Friday.

Saturday, 4 Feb 05

H-curls/preacher bench: (warm-ups) 50x 5-5, 5-5.

(Working sets-cards) 70x 3, 7, 6, 2, 11, 13 = 42 reps

DB. W-curls: (Warm-ups) 50x 20-20. 20-20.

(Working sets) 70x 15-15.

Table-curls: 50x 20-20, 20-20. 90x 7-7.

Leverage work with 3 & 6 pound sledge hammers. All four angles. Many sets and reps.

[Dave H]

9 Feb 05

EZ-curls; 60x 5, 5. 80x 5, 5. 110x 3, 10, 11, 7, 14, 12 = 57 reps

Center Loaded W-curls: 105x 5, 5. 145x (cards) 3, 10, 12, 13, 3, 14 = 55 reps

Leverage work: 3 & 6 pound sledge, many reps and sets. All four angles.

[Dave H]

Friday, 11 Feb 05

L-Curls: 55x 20, 20. 85x 20.

L-Ext: 55x 20, 20. 85x 20.

L-Press/T-rises: 225x 20/20, 20/20. 20/20.

Bentover DB -Rows: 50x 20-20, 20-20, 20-20.

Press: 90x 20, 20, 20.

Neck-lift: 50x 20, 20, 20.

Plate loaded grip machine: From 50 pounds too 125 pounds. Many sets and reps and negs.