Guest David Fralick Posted September 2, 2003 Share Posted September 2, 2003 After getting advice from Roark on wrist curls Im going to start training them 2 days a week on Sunday and Thursday, i will be posting my workout here. My goal is 6 reps with 225, after that who knows(Maybe 300 for 6 reps... I wish). All reps are full range and with an Olympic bar over a bench. Aug. 28 2003 1x10 bar 1x8 95 1x6 115 1x6 135 Sep. 01 2003 1x10 bar+5 1x8 100 1x6 120 1x9 140 Quote Link to comment Share on other sites More sharing options...
Roark Posted September 2, 2003 Share Posted September 2, 2003 The best of success to you! Quote Link to comment Share on other sites More sharing options...
Guest David Fralick Posted September 4, 2003 Share Posted September 4, 2003 Sep. 03 2003 1x10 bar+10 1x8 105 1x6 125 1x8 145 Quote Link to comment Share on other sites More sharing options...
Roark Posted September 4, 2003 Share Posted September 4, 2003 Whose hot breath is that breathing down my neck!? Keep notching it up as you are safely able- good progress without the delay of injury! What is your current bodyweight? I once had a 'T' stand to support the barbell at the correct starting height for over the bench wrist curls- foolishly, I no longer have it- how do you get into position? Quote Link to comment Share on other sites More sharing options...
Guest David Fralick Posted September 4, 2003 Share Posted September 4, 2003 Im 5'8" 213 My setup is 2 25's stacked on my bench with a 1/2" board on top and the bar itself is resting on top of 2 2.5 pound plates that are stacked in front of the 25's. The 2.5's put the bar right below my starting point, i use full ROM. O and Roark i would not be making this progress without your help, befor i talked to you i was doing 2-3 sets of 10 reps once a week, from that my best one rep max was about 140. Quote Link to comment Share on other sites More sharing options...
Roark Posted September 4, 2003 Share Posted September 4, 2003 This morning I weighed 211 lbs, so with my 80% bodyfat, I really weigh only 43 pounds! Sometimes I use the back-pad from the Nautilus leg extension machine- place it crosswise on the bench and simulate off the bench wrist curls- saves my lower back. I am genuinely happy for your progress! Quote Link to comment Share on other sites More sharing options...
Guest David Fralick Posted September 6, 2003 Share Posted September 6, 2003 Sep. 06 2003 1x10 bar+15 1x8 110 1x6 130 1x8 150(felt lite) So far adding 5 pounds every workout has been easy. I think i could do more but i think ill stay with 5 so i dont hurt myself. Quote Link to comment Share on other sites More sharing options...
Roark Posted September 8, 2003 Share Posted September 8, 2003 David, Slow and steady like you are doing- small jumps which NEVER include failure. Good job! Quote Link to comment Share on other sites More sharing options...
Guest David Fralick Posted September 9, 2003 Share Posted September 9, 2003 Sep. 09 2003 1x10 bar+20 1x8 115 1x6 135 1x6 155(almost 7 reps, was like a 1/4" short) I think sleep was the problem today, i stayed up for 30 hours then slept for 15. Quote Link to comment Share on other sites More sharing options...
Guest David Fralick Posted September 11, 2003 Share Posted September 11, 2003 Sep. 11 2003 1x10 bar+25 1x8 120 1x6 140 1x2 160 (new pr) 1x9 150 Next workout ill go back to 155x7-9. Hum going from 135x10 too 150x10 was easy but i think its going to be a bit harder now that ive used up my beginer gains. Ill try to up it by 5 pounds every 2nd or 3rd workout now insted of 5 evey workout. Quote Link to comment Share on other sites More sharing options...
SilentDude Posted September 11, 2003 Share Posted September 11, 2003 Good Job on the new personal Record man. Quote Link to comment Share on other sites More sharing options...
Guest David Fralick Posted September 13, 2003 Share Posted September 13, 2003 Sep. 13 2003 1x10 bar 1x10 bar+20 1x8 120 1x6 140 1x10 155 Quote Link to comment Share on other sites More sharing options...
Guest David Fralick Posted September 15, 2003 Share Posted September 15, 2003 Sep. 15 2003 1x10 bar 1x10 95 1x6 120 1x6 140 1x6 160 (pr) 1x13 120 I will stay at 160 untill i can get 8-10 reps. Its funny i can remember wher 120 felt very heavy, lol not its barly a warm up. I may start my warm up sets next workout at 100x10. Quote Link to comment Share on other sites More sharing options...
amaury Posted September 16, 2003 Share Posted September 16, 2003 David, do you also do reverse wrist curls ?? I only do these so i'm curious ! The weights you use are impressive, even if wrist curls are said to be easier than reverse wrist curls, i'm far away with my 10*57lbs RWC Quote Link to comment Share on other sites More sharing options...
Guest David Fralick Posted September 16, 2003 Share Posted September 16, 2003 I have never dun heavy reverse wrist curls, i mostly do them to just fill out the top of my forearm. But im thinking about hiting them hard. RWC are much harder then WC beciuse there are fewer muscles used in that lift, thay are also smaller. Quote Link to comment Share on other sites More sharing options...
Roark Posted September 16, 2003 Share Posted September 16, 2003 To me, reverse wrist curls are difficult because of the un-natural position of the hands. Find a grip spot on an EZ Curl bar and try them. Or, use two dumbells that are tied together (one end of one to one end of the other) so that your wrists can twist as they are inclined to twist. Have about a foot of distance between the bells. Or, use two pieces of pipe with the rope thru them and knotted on each outside end, with some uncovered rope in between. Quote Link to comment Share on other sites More sharing options...
Guest David Fralick Posted September 17, 2003 Share Posted September 17, 2003 (edited) I did not feel good today so i just went for reps with 140. Also i think im going to start Rev-Wrist Curls. I do them over my kness with a EZ-curl bar. Sep. 17 2003 Wrist Curl 1x10 bar 1x6 120 1x6 140 1x18 140 Rev-Wrist Curl 1x10 20 1x6 40 1x6 50 1x10 60 1x3 70 Edited September 17, 2003 by David Fralick Quote Link to comment Share on other sites More sharing options...
Guest David Fralick Posted September 19, 2003 Share Posted September 19, 2003 Felt really good today and my 13 reps with 160 shows it. Heck workout befor last i could only get 6 reps with 160! Ill move up to 165 next workout. Sep. 19 2003 1x10 bar 1x10 95 1x6 120 1x6 140 1x13 160 (killed it) Rev-WC 1x10 25 1x6 45 1x6 55 1x10 65 1x4 75 Quote Link to comment Share on other sites More sharing options...
Guest David Fralick Posted September 21, 2003 Share Posted September 21, 2003 Did not feel to good today but i got it dun anyhow. Sep. 21 2003 1x10 bar 1x10 bar+50 1x6 125 1x6 145 1x8 165(pr) Quote Link to comment Share on other sites More sharing options...
Guest David Fralick Posted September 29, 2003 Share Posted September 29, 2003 Went easy today, i have been moving for the past 4 days and am a bit wore down. Sep. 28 2003 1x10 bar 1x10 100 1x6 125 1x6 145 1x8 165 Quote Link to comment Share on other sites More sharing options...
Roark Posted September 29, 2003 Share Posted September 29, 2003 You now have the deed of ownership for 165 for 8 reps. You know you can do it even after four days of moving! You are now ready for one year off- 365 days with no more wrist curls The psychological moment of a 45 and 25 on each side of the bar (185) is nearing; congrats! May I suggest you get a witness ready. You probably right now have 185 x 1 in you (based on 165 x 8), and hopefully you will want to be in the records section for wrist curls? Quote Link to comment Share on other sites More sharing options...
Guest chris mason Posted September 29, 2003 Share Posted September 29, 2003 What about standing wrist curls behind the back? Are these more or less difficult with respect to resistance used (i.e. is 185 more or less relatively speaking to use in the behind the back movement)? Quote Link to comment Share on other sites More sharing options...
Roark Posted September 29, 2003 Share Posted September 29, 2003 Standing, behind the back wrist curls are MUCH harder for me- especially if the wrists are blocked by resting on the lower back as you lean slightly forward, or by wearing an 'arm blaster' backwards (over the lower back) to block the wrists- this latter method allows the arms to remain parallel whereas resting the wrists on the lower back or upper butt brings the hands too close together. The advantage is that the shearing force while standing is much less, and perhaps? the bodybuilding result is greater? Quote Link to comment Share on other sites More sharing options...
Guest David Fralick Posted September 30, 2003 Share Posted September 30, 2003 Thanks for the advice Roark! But as far as a witness i live close to a few gripboard members, so it should not be a problem. Quote Link to comment Share on other sites More sharing options...
Guest David Fralick Posted September 30, 2003 Share Posted September 30, 2003 I had a great workout today! I was going to do the same workout as last time but by the time i got to 145 i new i could get 165 for atleast 10 so i went for 170 instead. Sep. 30 2003 1x10 bar 1x6 125 1x6 145 1x9 170(pr) Quote Link to comment Share on other sites More sharing options...
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