Amateur Arm Wrestling Training Journal

[Broly]

Technically I've been working out almost every single day. I've been trying my best to do short intense workouts everyday but am having a little bit of a hard time getting into a groove so I'll keep on it. For the most part if I don't do what I call an "official" workout, then I'm working with my Metal Powerball, my Titan Telgraph key (at work) and averaging about 30-50 pullups a day. Been feeling real good with training and feel I have even more room to grow.

March 10th will be my first official Open tournament at my new weight of 160lbs looking to hopefully pull strong with the Left and just place with my right. I try and tackle both arms equally but on the table it's such a huge difference between the two. My left is getting close to a pro level while my right is still laggin at an amateur level.

[Broly]

Jan 24th - GYM

Twist Yo Wrist: 25x1, 1, 30x1, 1

Terminator Wrist Curls: 57tq5x3, 65tq5x3, 4

Strap Wrist Curls: 35x5, 5, 40x3

Dual Stap Lat Pulldowns: 180x4 (very werid pain in forearm), 160x5(same pain)

Bicep Machine Losing Negatives: 110x3, 125x2

Butteryfly Singles: 210x4 (fast), 230x4(fast), 270x2 negatives

Pad Pushes: 100x7, 115x6

Netraul Grip Pullups: 20, 15

Felt great and had a very strong workout. I think the pain from lat pullown was because I had hit the Terminator wrist curls so hard causing my forearms near my elbow to be very full. I got to try and find a way to spread these 2 out. I need to avoid injury as much as I can.

[Broly]

Jan 30th - Practice

Great practice session. Pulled for a good hour and a half. Had the luxury of pulling against some realy strong guys that are making my left arm incredibly strong. My right is starting to make better progress but my left is just taking off like a rocket and the more I pull the better I'm getting. I can't stress how important this practices for me are and are the main reason I've been improving so quickly.

[Broly]

Feb 2nd-GYM

Great workout. 2 Ginseng pills follwed by 2 cups of Green Tea give me a nice boost in energy. Didn't really keep track of reps or weight. Was strapped on time and wanted to hit everything hard before I go on vacation tomorrow. Below are just the workouts I did and some notes.

1 Arm assisted Pullups- Felt easier than never, was able to do 40x4 which is a record.

1 and 2 arm Machine flys- Hit some PRs on this as well.

DB Shoulder Press- 50lbs, took it light, right shoulder stil bothering me.

DB laterals

Tricep Vhandle cable press down- PR of 85lbs for a few reps.

1 and 2 arm machine tricep presses

Strap lat pulldowns- got up to 180lbs without the nasty pain I felt last time

DB Hammer Curls- PR of 55lbs with Left and 50 with right.

1 arm machine loses- 140lbs for left and right.

Standing DB wrist curls- 60lbs felt very light

Reverse DB wrist curls- 22.5lbs felt light but still tendon pain in the forearms so I took it easy.

Been beating myself up big time with the RRBT gripper program, arm wrestling practice and my routine. Will be taking a few days off on my vacation to heal and come back strong.

[Broly]

Ahhhhh, been so damn busy haven't been really keeping up with the log.

Feb 10th - Pulls

Teminator Wrist curls (torque:5)- 65x4, 70x3, 2

Seated Wrist Strap Curls (Need to start doing this with a towel better)- 25x5, 40x3, 3

Seated Wrist Strap Reverse Curls- 25x5, 40x2, 2

Seated Wrist Strap Front Curls- 10x6, 25x1, 1

Single Strap lat pulldowns- 70x6, 100x1, 1, 105x1

DB G4 Hammer Curls

Left: 35x6 (easy) 45x5, 50x3>45x3

Right: 35x6, 45x3, 45x2>40x3

Both: 50x4 no G4 grips

Losing Single Machines- 155x1, 1

Feb 13th - Practice w/ bands

My buddy came over and we pulled for a good hour. He's only a few months in so i need to use resistance bands to simulate him being a major power house. These are great workouts and a nice substitute for when you can't have a practice against someone at your strength level or stronger.

Feb 14th GYM - pushes

Pad pushes- 100x6, 130x4, 4

Butterfly Singles- 230x5, 250x4, 280x4, 300x2

Grapple Grip Tricep Sims- 30x6, 42x4, 4

Decline DB extensions- FG35x6, 40x4, 4

Single DB Tricep Overheads- 25x7, 27.5x6, 30x5

DB Shoulder Laterals (3 different angles)- 20x6 ea, 20x6 ea, 20x6 ea

Dips- 20, 20

Fingertip pushups- 20, 10

Pretty nice workout, great energy and drive. Surprised I got all this done faster than normal.

[Broly]

Feb 16th - Canceled Practice, BANDS

Practice got canceled so I just worked my top roll and hook holding power with the bands. I'm up to 2 Orange and 2 Black Aylio bands. Was not feeling it tonight but just went hard for about 45 minutes. Need 2 more crazy workouts then 1 or 2 practices then I get to rest and heal.

March 10th Upstate Tournament! This is my first official open tournament at a different venue so I'm pretty excited. Got my weight under control and feeling great at 160lbs. Puts me in a prime position for the lightweight classes of 155 and 165.

[Broly]

2/19/12- Home, Wrist/Forearms

Plate Pinch Wrist Curls: 20x6, 5, 22.5x4, 2

Hercules Bar wirst curls: 15x7, 20x5, 4 (really bad form) 12.5 x6-perfect form

DB wrist curls: 70x3, 3, 3

Hercule Bar Curls: 15x6, 20x6, 25x5

Twist Yo Wrist (Perfect form Radial and Ulnar Deviation): 20x1, 22.5x1, 1

Front Levers arms 90degrees: (perfect form) 5x6, 6, 7.5x3

Reverse Levers: 15x3, 3, 3

Leverage Bar rotations: 5x5, 5 (slight pain )

Did some nail bending in between last few exercises. Great workout but was a little distracted with wanting to play with my new wrist developer and nail bending.

[Broly]

Feb 21st- Practice

Probably my worst performance to date at practice. Was not mentally into it, and wrists having pain from not enough rest from my last workout which was the other day. I could've pulled better than this and this will be my last practice before the tournament. Really wanting to give myself a good amount of down time to fully heal and show up to the tournament strong as a bull. On the plus side, everyone that showed up was in tip top form and my Left is closing the gap with their strength, if only my right hand would get the memo and catch up!

[Broly]

March 5th - Cables, Biceps, Forearms

Aylio Bands: 2 Orange, 1 Black and 1 Looped Black band.

Static Top Rolls: 2

Hook Holds: 2

Side Top Rolls: 2

Losing Position: 2

Hammer Curls over bench: 70x5, 5

Hammer Curls: 50x5, 4 (left). 45x5, 4(right)

Heavy Concentration curls: 70x3, 2, 60x3

Wrist Roller Machine: 45x1, 55x1

Wrist Roller Machine Reverse: 45x1, 1

Sledge Hammer levers (8lbs)

Front: 5,5

to forehead: 4,4

Reverse: 2=5,5

Front flicks: 3,3

Towel wrist curls: 35x3,3

Sledge Hammer Wrist twist: 3, 3

KTA.

Had a time limit of an hour for this workout and cranked out a pretty intense session within that time. I am foregoing the tournament this weekend to further prepare for the Big Apple Grapple which is on April 28th in NYC.

[Broly]

March 6th, Chest, Shoulders, Triceps and Legs

Bench machine: 250x3, 3, 3

Butterfly Machine singles: 270x4, 3

Butterfly Machine Dual holds: 305@8secs, 8secs

DB Shoulder Press w/Fatgripz: 60x6,7 (these felt the easiest they've ever felt)

DB Side Laterals: 25x10 (fatgripz), 30x8

Cable Laterals in w/Fatgripz: 35x6, 5

Vbar tricep extensions w/Fatgripz: 80x3,3,4

Tricep Machine: 80x3,3, Doubles: 155x2

Leg Press Machine (deep set): 90x10, 130x10, 170x7, 210x3, 3

Great pressing workout and so my far my new weekly routine is coming along nicely. I decided to get in a compound Leg movement with the Leg Press after watching an interview with Paul Knight and how his leg workouts have actually helped in him getting stronger with grippers. Intensity was high and I was able to get this all done within 1hr and 30 min.

[Broly]

March 8th- Practice

Almost nobody showed up to practice except 2 of the strongest light weight guys which is perfect because they're both in my weight class of 155-165 and gave me a sick workout. Pulled hard for almost 2 hours and it felt great. I keep having practices like this and I'll put up a good fight at my first pro tournament.

[Broly]

March 9th- Back, Biceps, Abs

1 Arm Assisted Pullups: 40x3, 25x2 (right:1), No weight negatives: 1

Cable Rows w/Grip4orce: 180x4, 4, 3

1 Arm Strap Lat Pulldowns: 85x3, 4, Hold: 10secs

Bicep Curl Machine: 185x3high, x3low, 200x4high, x1low, 200x4high, x2low

Seated Incline Dual Hammer Curls: 40x6, 45x3

Ab Circuit

50xcrunches

50xRussian twists

50xflat crunches

25xleg lifts

25xleg planks

50xBicycles

50xside crunches

25xLeg Kicks

10xLeg Ups

Planked: 45seconds.

Will start to squeeze in abs when I can to make my core nice and strong.

This was an interesting workout being as how it was back and biceps which are worked in practice but in a different manner. My arms felt OK to do this but near the end the soreness was getting crazy so I decided to cut it short. Need to see how I'm recovering by tomorrow to see if it's a good idea or not to do it like this.

[Broly]

March 10- Forearms & Bending

Twist Yo Wrist, Radial: 20x1, 30x1, 30x3/4

Twist Yo Wrist, Ulnar: 20x1, 25x1, 25x1

Hercules Bar Curls: 20x5, 5, 25x3

Plat Pinch Curls: 20x5, 4, 4

Sledge Hammer 2 Handed twists (half each handle): 10, 8

WD

R anchor L driver: orange 1-1: 1 ,1

L anchor L driver: orange 1-1: 1, 1

L anchor R push driver: orange 1-1: 1,1

R anchor L push driver: orange 1-1: 1,1

Bending

DU- white nail, 60D Spiral

Reverse- 60D spiral, Grade 2 bolt (kink+partial sweep), Yellow nail (kink+partial sweep)

KTA: 6 singles.

Crazy intense workout. Might need a 2 day rest after this.

[Broly]

March 12th- Forearms & Bands

Started out with some of the KTA program follwed by some bending.

Got into some band work with my arm wrestling table and some work leverage work with the sledge hammer. Feeling a bit under the weather so not a really intense workout at all.

[Broly]

March 17th - Forearms

Finally got to workout after being sick for a freakin week! Went a little crazy and worked out for about 2.5 hours but it felt great.

Grippers: 10 singles alternating

Negative crush: RB adjustable (hard 3-3, weak 9-9)

Overcrush: #2

Strapholds: #2 w/ 5lbs

Ironmind Pinch block:

Left: 35x1, 45x1, 1, 50x1, 40@20seconds

Right: 35x1, 45x1, 1, 40@10seconds

Rolling Thunder:

Left: 105x1, 115x1, 120x1, 125x1

RIght:105x1, 115x1

Wrist Developer (right side)

L anchor, R driver: Orange- Level 1, 2, 3fail

L driver, R anchor: Orange- Level 1, 2, 3, 4, 5

Wrist Developer (left side)

L anchor, R driver: Orange- Level 1, 2, 3fail

L driver, R anchor: Level 1, 2fail

Bending:

DO: 60D spiral, 60D, Blue Nail

Sledge Hammer Leveraging

Parallel lifts from floor- front & reverse x2

Front flicks x2

Leverage to nose x2

Wrist Roller: 57.5x1, 65x1

Reverse Wrist Roller: 50x1, 60x1

Arm Wrestling Training- Cables (2 orange, 2 black)

Towel Top Rolls x2

Terminator Handle Hooks x2

[Broly]

March 21st -Overall workout GYM

Pullups- 30 close Grip

1 Arm Assisted- Left: 25x3, 2, Right: 25x2, 2

1 Arm Butterfly Machine: 290x3, 3, 305x4,

Butterfly Machine- 305x3

DB Grip4orce Hammer Curls- Left: 45x5, 4, 4 Right: 45x3, 3, 3

DB Hammer Curls- Left: 55x3, 4 Right: 55x2,2

Dual Lat Strap Pulldowns: 180x4, 5, 185x3

Bicep Machine single negatives: 155x3, 3, 3

Bicep machine singles: 110x3, 3

Tricep Machine: 140x5, 155x3,3

DB single tricep extensions: 35x3

Towards the end I got a surge of energy but unfortunately I had no time and had to go back to work but a pretty good workout considering my health issues this past week.

[Broly]

March 28th - Specific AW Training

WOW! Bout freaking time I had a crazy workout like this one. my last attempt a few days ago was horrible, energy was poor and all. I didn't even put it in. This time however I got super specific and just went crazy with it but I lost track of all my reps and numbers but who cares because it was exactly what I needed.

Started out with doing pullups and pushups till I reached 100 for each. Towel pullups, wide pullups then chin ups. Pushups were finger tip pushups then regular.

Got into some table work with the cables. Started with Towel Top Rolls followed by Terminator Wrist Curls. In between I was working with my Wrist Developer and a reverse bends with some Timber Ties.

Next I got into Back Pressure holds and Hook holds. In between I was doing, DB Wrist curls, Wrist Developer, Finger walks and Towel plate loaded wrist twists.

This was a long ass workout but worth it. Got about 2-3 weeks to completely just smash it till I back off in prep for the tournament on the 28th. So moving forward my workouts will lean more towards the very specific training areas for AW. Alot of forearm work,

[Broly]

March 31st - Biceps and Forearms

Short Heavy Hammer Curls

Left: 50x5, 55x3, 3, 2

Right: 50x3, 50x2, 3, 2

Standing Concentration Curls

Left: 45x7, 55x4, 60x2, 2

Right: 45x6, 55x3, 2, 2

Grapple Grip Hammer Holds: 45@12secs, 50@10secs, 9secs, 5secs

Wrist Roller: 72.5x1, 70x1, 1

Reverse: 70x1, 1, 1

Twist Yo Wrist: 30x1, 75%, 50%

Reverse: 30x1, 80%, 75%

Leverage Bar Twists: 7.5x3, 3, 3

SledgeHammer lifts x 4 Radial, x4 Ulnar

[Broly]

Practice 4/9

Great practice, Need to get a few more like that and I'll be good to go for the tournament. First time going Pro and will continue to go pro from here on out. Will probably get owned for a while before I start kicking some ass but might as well get used to it to motivate me to get even better.

[Broly]

Push workout and grip 4/11

Forearms and tendons still pretty sore and tender so I figured I'd try a PUSH workout but even just trying to do this type of workout, my tendons started to flare up so I decided to back off big time and just do very light weight to get the blood pumping and cut it short. Should be getting in one last practice tomorrow THEN I am done pulling till after this next 2 tournaments.

[Broly]

Feb 15th- Forearms/ Wrists/Hands

Towel Wrist Curls: 25x8. 35x6. 40x3, 2, 35x5

Wrist Roller: 25x1, 50x1, 75x1, 80x1, 1

Twist Yo wrist: 20x1, 30x1, 1, 1/2

Leverage Bar twists: 7.5x3, 3, 3, 3

DB Wrist Curls: 60x3, 4, 3 **Took a huge hit due to the Wrist Roller

Sledge Lever>

Floor pickups front and reversex2

Lever flicks x2

Lever to nose x2

Finger walks x3

Finger curls 50x4, 5

PInch block: 30x5secs, 27.5x6secs, 5 secs

WD: level 2, level 4, 4, 2

Last forearm workout before the tourney, Energy was average but I still hit it hard. Pump was insane after Wrist Rollers. Decided to skip any bending, wasn't feeling the intensity needed.