Dave H Posted July 4, 2005 Author Share Posted July 4, 2005 Monday, 4 July 05 I took two weeks off and did not train. I started training again last Monday. I did not post any last week because I was busy and my computer was broken. Today I will get caught up. I will post all 4 workouts. Tonights workout I may post tonight or I will wait until Wednesday. Monday, 27 June 05 Sit-ups: 10, 10, 10, 10. N-lifts: 35x 20, 20, 20. Bent-over DB-rows: 30'sx 20-20, 20-20, 20-20. DB-Presses: 60'sx 20-20, 20-20, 20-20. L-ext: 65x 20, 20, 20. L-curls: 65x 20, 20, 20. L-press/T-rise: 135x 20/20, 20/20, 20/20. Wednesday, 29 June 05 EZ-curls: 60x 5,5. 90x 5,5. 120x 3, 5, 3, 3 = 14 reps. Barbell Wrist-curls: 55x 5,5. 105x 5,5. 155x 5,5. 205x 3, 5, 3, 3 = 14 reps Leverage work: 4.25 & 8.5 pound sledge hammers, all 4 angles, many sets & reps. I took it easy in this workout as far as the volume goes. After two weeks off I did not want to become too sore. Everything felt fine, though. Friday, 1 July 05 Same as Monday Saturday, 2 July 05 Hammer-curls: 50'sx 5-5, 5-5. 70'sx 5-5, 5-5. 80'sx 5-5, *15-15, 5-5. Table-curls: 50'sx 5-5, 5-5. 70'sx 5-5, 5-5. 80'sx 5-5, 15-15, 5-5. DB. W-curls: 60'sx 20-20, 20-20, 20-20. Leverage Work: 4.25 & 8.5 pound Sledge Hammers, all 4 angles, many sets & reps. *I got 15 reps with each hand in the Hammer curls on this workout with 80 pounders. That was a rep PR with the 80's. My rep max before this was 10 reps with the 80's. These movements were full extension, all the way down and all the way up with explosive movements. I think i could have done 20 reps with my right arm. Maybe my left as well. Dave.... Quote Link to comment Share on other sites More sharing options...
patrick Posted July 4, 2005 Share Posted July 4, 2005 When you say 8.5 pound sledge hammers, all 4 angles, many sets & reps. Where are you holding the handle at when you front lever it.Maybe you said it earlier in your workout log if so sorry for the question. Quote Link to comment Share on other sites More sharing options...
dadams Posted July 4, 2005 Share Posted July 4, 2005 wow dave your doing great, keep it up Quote Link to comment Share on other sites More sharing options...
Dave H Posted July 4, 2005 Author Share Posted July 4, 2005 Patrick, I hold it at the very end, however, I have cut the handle back three inches when I first started leverage work. I will keep taping weight to the head whenever I need to raise it. That's cheaper than putting a new handle on it or buying a new sledge every time I need to up the weight. I can straight-arm my full length 10 pounder but not for many reps and I can't man-handle it in all 4 angles. So I will stick with the 8.5 and keep adding weight until I work my way up. There is no time limit. And hopefully I have many years to go. I'll keep leveraging forever and I'll see where I end up when I'm old and frail and my teeth are falling out. By the way, nice Wrist-curling. Dave... Quote Link to comment Share on other sites More sharing options...
austinslater Posted July 5, 2005 Share Posted July 5, 2005 Dave, Is your front lever at your side with your arm straight? There are a ton of different levers for the front and Im still trying to find one that feels good. Quote Link to comment Share on other sites More sharing options...
Dave H Posted July 5, 2005 Author Share Posted July 5, 2005 Austin, The way I leverage varys sometimes as well. Most of the time I just sit in my chair and let the head of the hammer touch the floor in front of me, you know, kind of angling out in front of me and not straight down, with my forearm hanging across the top of my thigh. Then I will curl the wrist and bring the hammer up in front of my face while keeping the forearm on the thigh. I will do many sets and reps like this. Other times I will stand with the hammer down the side of my leg and the head on the floor. Then I will straight-arm it up and to the nose. I will do many sets and reps this way as well. Dave... Quote Link to comment Share on other sites More sharing options...
Dave H Posted July 28, 2005 Author Share Posted July 28, 2005 Wed, 6 July 05 EZ-curls: 60x (warm-ups) 5, 5. 90x (warm-ups) 5, 5. 120x (cards) 3, 5, 5, 5, 4 = 22 reps. BB. W-curls: 215x 3, 8, 7, 6, 11 = 35 reps. Leverage work: 4.25 & 8.5 pound sledge hammers, all 4 angles, many sets & reps. Wed, 13 July 05 EZ-curls: 60x (warm-ups) 5, 5. 90x (warm-ups) 5, 5. 120x (cards) 3, 5, 5, 5, 5 = 23 reps. BB. W-curls: 105x 5, 5. 155x 5, 5. 215x 3, 8, 2, 5, 8, 8, = 34 reps. Leverage work: Same as above. Sat, 23 July 05 H-curls/preacher-bench: 50'sx (warm-ups) 5, 5. 70'sx (warm-ups) 5, 5. 80'sx (cards) 3-3, 8-8, 5-5, 2-2, 4-4, 6-6 = 28 reps. Table-curls: 50'sx 5-5, 5-5. 70'sx 5-5, 5-5. 80'sx 3-3, 8-8, 2-2, 4-4, 6-6 = 28 reps. DB. W-curls; 60'sx 20-20, 20-20, 20-20. Wrist-roller: 40x many up's and downs. Leverage Work: Same as always. Still have not purchased a new computer. I will do so soon and then i will be back on line every day. In the mean time, I will be driving to the library now and then to post. We have been working many hours on my job - both jobs - and I have been very bust around my property. But I feel great and my workouts are strong. Dave... Quote Link to comment Share on other sites More sharing options...
Dave H Posted August 6, 2005 Author Share Posted August 6, 2005 (edited) Sat, 30 July 05 H-curls/preacher-bench: 50'sx 5-5, 5-5. 70'sx 5-5, 5-5. 80'sx3-3, 3-3, 6-6. Table-curls: 50'sx 5-5, 5-5. 70'sx5-5, 5-5. 80'sx 3-3, 3-3, 6-6. DB. W-curls: 60'sx 20-20, 20-20, 20-20. Leverage work: 4.25 & 8.5 pound sledge hammers, all 4 angles, many sets & reps. Was tired today and took it easy on the reps. The weight felt good, but I did not have the drive to push big reps. Dave... Wed, 3 Aug 05 EZ-curls: 60x 5,5. 90x 5,5. 120x 3,7,4,7,4 = 25 reps. BB. W-curls: 105x 5,5. 155x 5,5. 215x 5,5,5,5,5 = 25 reps leverage Work: 4.25 & 8.5 pound sledge hammers, all 4 angles, many sets & reps. EZ-curls felt good tonight. Reps were very strict - competition strict - and I felt great. I took it easy on the BB. W-curls. All is well. Dave... Edited August 6, 2005 by sixgun Quote Link to comment Share on other sites More sharing options...
Dave H Posted August 8, 2005 Author Share Posted August 8, 2005 Sat, 6 Aug 05 Hammer-curls/Preacher-bench: (warm-ups) 50'sx 5-5, 5-5. 70'sx 5-5, 5-5. (working sets) 80'sx 3-3, 4-4, 6-6. Table-curls: (warm-ups) 50'sx 5-5, 5-5. 70'sx 5-5, 5-5. (working sets) 80'sx 3-3, 4-4, 6-6. DB. W-curls: 60'sx 20-20, 20-20, 20-20. Leverage work: 4.25 & 8.5 pound sledge hammers, all 4 angles, many sets and reps. Quote Link to comment Share on other sites More sharing options...
Dave H Posted August 8, 2005 Author Share Posted August 8, 2005 (edited) Sat, 6 Aug 05 H-curls/Preacher-bench: (warm-ups) 50'sx 5-5, 5-5. 70'sx 5-5, 5-5. (working sets) 80'sx 3-3, 4-4, 6-6. Table-curls: (warm-ups) 50'sx 5-5, 5-5. 70'sx 5-5, 5-5. (working sets) 80'sx 3-3, 4-4, 6-6. DB. W-curls: 60'sx 20-20, 20-20, 20-20. Leverage work: 4.25 & 8.5 pound sledge hammers, all 4 angles, many sets and reps. Was very busy this weekend and I had a lot of work to do Saturday. I worked on my part-time job until about noon, came home and mowed the field. Then I took a break and had my workout. I felt good, but again I kept the reps light. Nothing high and nothing intense. Afterward, I pulled my old pick-up into the garage to work on it. I just can't seem to get the new carb tuned in just right. My son helped me and after a while we had it running pretty good. We took it for a ride down the gravel road...sideways most of the time...so it seems to be right. Anyway, I'm just putting enough into the workouts to stay strong. I have so much work to do that I am staying in state of anxiety most of the time to get things done. So I seem to rushing the workouts a lot and I am not able to put the time into them I need. Maybe if I can get caught up I'll relax some. Dave... Edited August 8, 2005 by sixgun Quote Link to comment Share on other sites More sharing options...
Dave H Posted August 11, 2005 Author Share Posted August 11, 2005 Wed, 10 Aug 05 EZ-curls: 60x 5,5. 90x 5,5. 120x 4,5,6,5,6,4 BB. W-curls: 105x 5,5. 155x 5,5. 175x 5,5. 215x 5,8,8,8,8 = 37 reps. Leverage work: 4.25 & 8.5 pound sledge hammers, all 4 angles, many sets & reps. EZ-curls felt strong and so did the W-curls and sledge hammers. I was pressed for time and cut it short. Dave.... Quote Link to comment Share on other sites More sharing options...
Dave H Posted August 15, 2005 Author Share Posted August 15, 2005 Sat, 13 Aug 05 Hammer-curls/ Preacher Bench: 50'sx 5-5, 5-5. 70'sx 5-5, 5-5. 80'sx 3-3, 4-4, 7-7. Table-curls: 50'sx 5-5, 5-5. 70'sx 5-5, 5-5. 80'sx 3-3, 4-4, 7-7. DB. W-curls: 60'sx 20-20, 20-20, 20-20. Leverage work: 4.25 & 8.5 pound sledge hammers, all 4 angles, many sets & reps. Again, I rushed my workout. After I got I off work, I came home and mowed, and then worked out. But my sister and brother-in-law were coming out for a cookout so I had to cut it short. We shot the guns, played music and talked until one in the morning. That is just how summers are around my place. When fall sets in, I get back into the gym and will hit it much harder. Dave.... Dave... Quote Link to comment Share on other sites More sharing options...
StalwartSentinel Posted August 16, 2005 Share Posted August 16, 2005 Hey sixgun. It's great to see someone incorporate sledge hammers into every workout! I swear by them, but sometimes I get side tracked by the gripping. Great job! Quote Link to comment Share on other sites More sharing options...
Dave H Posted August 18, 2005 Author Share Posted August 18, 2005 StalwartSentinel, Thanks, I do them twice a week - on my Wednesday and Saturday Hand & Arm nights. I don't do them on Monday & Friday - which is my general-strength night. Yes, I really like the sledge hammers. I just started them this past winter and I have some goals that I want to hit in the next year-and-a-half. And even after that I guess. Thanks for reading. Dave... Quote Link to comment Share on other sites More sharing options...
Dave H Posted August 18, 2005 Author Share Posted August 18, 2005 StalwartSentinel, Thanks, I do them twice a week - on my Wednesday and Saturday Hand & Arm nights. I don't do them on Monday & Friday - which is my general-strength night. Yes, I really like the sledge hammers. I just started them this past winter and I have some goals that I want to hit in the next year-and-a-half. And even after that I guess. Thanks for reading. Dave... Quote Link to comment Share on other sites More sharing options...
pdoire Posted August 19, 2005 Share Posted August 19, 2005 Miss your stories SixGun...and great workout!! Quote Link to comment Share on other sites More sharing options...
Dave H Posted August 20, 2005 Author Share Posted August 20, 2005 More stories coming but I am visiting the library to post my workouts and we have a 30 minute time limit. Sorry. Wednesday, 17 Aug 05 EZ-curls: 60x 5,5. 90x 5,5. 120x 5,5,5,7. BB.W-curls: 105x 5,5. 155x 5,5. 175x 5,5. 215x 5,5,5,7. Leverage work: 4.25 & 8.5 pound sledge hammers, all 4 angles, NOT so many sets & reps! The weight felt good but I just didn't want to spend a lot of time in the gym. I put rear brake pads on my car after the workout and ended up breaking off two studs when I put the wheels back on. Like an idiot, I didn't learn from the first one on the drivers side and broke the second one off the passengers side! Thursday I stopped at the Pontiac dealership on my way home from work and bought two studs and two nuts. It cost me $14.00 for them! Can you believe that? So, tonight, (Saturday ) I will take the wheels back off and tap/pound out the broken studs and replace them. Anyway, I feel strong, just too much too do to spend a lot of time in the gym. Dave.... Quote Link to comment Share on other sites More sharing options...
Dave H Posted September 1, 2005 Author Share Posted September 1, 2005 (edited) Wed, 31 Aug 05 EZ-curl: 60x 5,5. 90x 5,5. 120x 3,6,3. BB. W-curls: 105x 5,5. 155x 5,5. 175x 3,3. 215x 3,6,3. Leverage Work: 4.25& 8.5 pound sledge hammers, all 4 angles, but only 3 sets per hammer, per angle. 3,6,3. Now that the summer is winding down and I have gotten some projects out of the way, I starting to feel better. I could have reduced the weight for tonights workout and increased the volume, but I decided to leave the weight where I have had it all summer before hitting my slump. The weight felt good and moved nicely, so I have not lost any strength. But I did feel pains in my shoulders, wrists, elbows and hands (LOL), which tells me that the conditioning has faded. I will add sets/reps slowly over the next few weeks and evenually I will be back to my normal level of volume. Then I will add weight to everything. I am very serious about increasing weight in everything this winter. I plan to encrease my suppliment intake a lot and training VERY hard. But I will not let my body-weight go above 220. Dave... Edited September 1, 2005 by sixgun Quote Link to comment Share on other sites More sharing options...
Dave H Posted September 6, 2005 Author Share Posted September 6, 2005 This past weekend my wife and I drove to West Virginia to visit my cousin Richard Ross. Those of you who read my thread "The way it was" will be familar with him. I grew up lifting weights with him, and in 1977 he got a job in the mines in W.VA. - where he still works today, and I joined the Army the next month. We see each other about 3 times a year. Well, we drove down this weekend and as soon as I got there Richard put a beer in my hand and we started talking about lifting. He son, Sean, (Who has applied for membership on this board just this weekend under the name Grappler) was there as well. Sean is 29 years old and has lifted weights since his early teens. Sean is about 5-10 and weighs about 215 and he is stout! I was there about 20 minutes and I opened the truck and broke out the toys. I had the Ironmind grippers, my 40 pound Hex-blob, and a 50 pound Db chained to a pinch-grip block. We started playing. And guys, I kid you not, Sean dominated the 40 pound Hex-blob his first try! He picked it up to waist high, passed it to his left hand and slowly set it down! I have only seen one other person do that who had not training pinch-grip! He also closed the #1 Ironmind Gripper, but could not close the #2 (most people can't). We played with the toys and drank beer all evening. Sean left early and Richard and I sat outside in his garage/gym and drank beer and talked until about 11pm. We had gotten back on the subject of weight-training and I told Rich what I was curling. He wanted to see it first hand, so we went over to the weights and loaded up the EZ-curl bar. I started with 60 - which everyone who reads my workouts knows that 60 is my first step warm-up. I smoked it, moved to 100, smoked it. Moved to 140 smoked it! Then I moved to 160, which is my current one-rep max. I nailed 3 good reps with it - with no bending of the knees. I had traveled most of the day, and between the two of us, we had drank about a case of beer. It was about 11:30 pm at the time as well. But I was hyped and I believe I could have done a few more reps. I moved to DB W-curls and reped out with the 50 for 35 reps each arm. We stayed up until about 3am drinking, talking and lifting. We had a ball. Sean called back that night and told me that he had already signed up on the GripBoard and was waiting for his conformation. So when you see "grappler" on the board, say hi to him. He really is a grappler and has been into the Martial Arts for years. He went up through the belts years ago. I got him hooked the other day on gripping and he loves it! Just up-dating my workouts. This was a fun one - and I set a big PR, turned someone new onto the sport and brought a new member to The GripBoard. Also got to tour the mines under ground! That was a blast! Dave... Quote Link to comment Share on other sites More sharing options...
pdoire Posted September 6, 2005 Share Posted September 6, 2005 Great story as usual Sixgun. I will be sure to welcome Grappler!! Quote Link to comment Share on other sites More sharing options...
dadams Posted September 6, 2005 Share Posted September 6, 2005 thats cool Dave Quote Link to comment Share on other sites More sharing options...
Dave H Posted September 8, 2005 Author Share Posted September 8, 2005 Wed, 7 Sept 05 EZ-curls: 60'sx 5,5. 90x 5,5. 120x 3,6,3. BB. W-curls: 105x 5,5. 155x 5,5. 175x 5,5. 215x 3,6,3. Leverage work: 4.25 & 8.5 pound sledge hammers, all 4 angles, many sets & reps. Everything felt great during this workout. I will start using the cards and walking sets soon to increase my volume. My strength and 1-rep max will raise fast when I do. Dave... Quote Link to comment Share on other sites More sharing options...
Dave H Posted September 12, 2005 Author Share Posted September 12, 2005 Sat, 12 Sept 05 H-curls/P-bench: 40'sx 5-5, 5-5. 60'sx 5-5, 5-5. 80'sx 5-5, 7-7, 5-5. T-curls: 40'sx 5-5, 5-5. 60'sx 5-5, 5-5. 80'sx 5-5, 7-7, 5-5. DB. W-curls: 60'sx 20-20, 20-20, 20-20. Leverage work: 4.25 & 8.5 pound sledge hammers, all 4 angles, many sets & reps. Workout went very well. I will start using the cards next week. Dave... Quote Link to comment Share on other sites More sharing options...
Dave H Posted September 12, 2005 Author Share Posted September 12, 2005 Sat, 12 Sept 05 H-curls/P-bench: 40'sx 5-5, 5-5. 60'sx 5-5, 5-5. 80'sx 5-5, 7-7, 5-5. T-curls: 40'sx 5-5, 5-5. 60'sx 5-5, 5-5. 80'sx 5-5, 7-7, 5-5. DB. W-curls: 60'sx 20-20, 20-20, 20-20. Leverage work: 4.25 & 8.5 pound sledge hammers, all 4 angles, many sets & reps. Workout went very well. I will start using the cards next week. Dave... Quote Link to comment Share on other sites More sharing options...
Dave H Posted September 12, 2005 Author Share Posted September 12, 2005 Sat, 12 Sept 05 H-curls/P-bench: 40'sx 5-5, 5-5. 60'sx 5-5, 5-5. 80'sx 5-5, 7-7, 5-5. T-curls: 40'sx 5-5, 5-5. 60'sx 5-5, 5-5. 80'sx 5-5, 7-7, 5-5. DB. W-curls: 60'sx 20-20, 20-20, 20-20. Leverage work: 4.25 & 8.5 pound sledge hammers, all 4 angles, many sets & reps. Workout went very well. I will start using the cards next week. Dave... Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.