Mr.Forearm Posted September 28, 2005 Share Posted September 28, 2005 SLEDGEHAMMER TRAINING TUESDAY W39 - 2005 ZZ Top - Mescalero I begun this session with 1 minute Dexterity Balls per hand. (This is two 0,6 kg´s steelballs that you rotate in the hand.) After this I traineed with my Ivanko Super Gripper and did three warm up sets and three workingsets. Followed with sledgehammertraining with IM´s HeavyHammer. Increased load from 2,5 to 3,0 kg. Did ab training and felt that my strength is coming back after some rest depending on my neck´s aking. Finally I trained fingertips on my Supergripper, I shall buy eagle loops or something to train fingertips on, next time I order from IM. Ivanko Supergripper read more on: http://web.telia.com/~u30010580/supergripper.html IVANKO SUPER GRIPPER warm up r & l 87 lbs/10 & 10 102/7 & 7 119/5 & 5 workingsets r & l 143/6 & 9 143/5 & 6 143/4 & 6 SLEDGEHAMMERTRAINING WITH HEAVY HAMMER II workingsets front 1,75kg/15 3,0kg/10 3,0/10 3,0/8 Supersetted with rear 1,75/15 3,0 kg/12 3,0/11 3,0/9 ABS Crunches 3 sets x 20 reps @ 5 kg, supersetted with: Twist 3 set x 10 reps Bent 3 set x 10 reps. FINGERTIPS SUPERGRIPPER 64/8 & 8 64/8 & 8 64/10 & 9 TIME & MEASURES 48 minutes rigthy 34,2 cm. lefty 34,2 cm Mr. Forearm Quote Link to comment Share on other sites More sharing options...
Mr.Forearm Posted September 30, 2005 Author Share Posted September 30, 2005 FOREARMTRAINING FRIDAY W 39 John Lee Hooker - The Best of Friends Trained with the wristroller instead of the heavy hammer this session. I tested my steelwristroller because this WR is 50 mm in diameter instead of my wood wristroller that´s 44 mm, 20 kg felt real heavy. Se setting tables for load at http://web.telia.com/~u30010580/supergripper.html IVANKO SUPERGRIPPER warm up r & l 87/10 & 10 102/7 & 7 119/5 & 5 workingsets r & l 143/7 & 12 143/5 & 5 143/6 & 5 WRISTROLLER extensors 12,0 kg/9 20/9 20/10 25/10 benders 12,0/8 20/10 25/10 25/10 ABS Crunches 3 set 5/20 supersetted with: Twist 3 x 10 Bent 3 x 10 ISG FINGERTIPS 64/7 & 7 64/5 & 5 64/5 & 5 TIME & MEASURES 60 minutes. 34,8 & 34,9 cm. MR. Forearm Quote Link to comment Share on other sites More sharing options...
Mr.Forearm Posted October 2, 2005 Author Share Posted October 2, 2005 SLEDGEHAMMER TRAINING SATURDAY W39 - 2005 ZZ Top - ZZ Top´s First Album I begun this session with 1 minute Dexterity Balls per hand. (This is two 0,6 kg´s steelballs that you rotate in the hand.) After this I traineed with my Ivanko Super Gripper and get 9 reps both hands, at 143 lbs. Followed with sledgehammertraining with IM´s HeavyHammer. warmed up with both 1,75 and 2,5 kg. Did ab training and felt no pain in neck. Finally I trained fingertips on my Supergripper and get good reps both hands IVANKO SUPER GRIPPER read more on: http://web.telia.com/~u30010580/supergripper.html warm up r & l 87 lbs/10 & 10 102/7 & 7 119/5 & 5 workingsets r & l 143/9 & 9 143/4 & 6 143/6 & 5 SLEDGEHAMMERTRAINING WITH HEAVY HAMMER II workingsets front 1,75kg/15 2,5kg/15 3,0/10 3,0/9 Supersetted with rear 1,75 kg/15 2,5 kg/15 3,0/12 3,0/10 ABS Crunches 3 sets x 20 reps @ 5 kg, supersetted with: Twist 3 set x 10 reps Bent 3 set x 10 reps. FINGERTIPS SUPERGRIPPER 64 lbs/6 & 5 64/10 & 8 64/9 & 10 TIME & MEASURES 60 minutes rigthy 34,3 cm. lefty 34,5 cm Mr. Forearm Quote Link to comment Share on other sites More sharing options...
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