Roark Posted October 1, 2003 Share Posted October 1, 2003 David, One month ago your best 9 rep set was with 140, now you are 30 lbs more (a lb a day!). Excellent! Please tell me this cannot continue indefinitely Another month of similar progress and 200 for 9 is yours. Very, very commendable, progress so far! Quote Link to comment Share on other sites More sharing options...
Guest David Fralick Posted October 3, 2003 Share Posted October 3, 2003 I hope i can continue to progress like this for one more month. I had i bad workout today, did not have enuff time to really get into it(was late for work). But i still got in a so-so workout. I think ill try this workout agin saturday. Oct. 3 2003 1x10 bar 1x6 135 1x6 155 1x2 175 Quote Link to comment Share on other sites More sharing options...
Roark Posted October 3, 2003 Share Posted October 3, 2003 A simple blip on the bumpy road toward bulbous forearms. Many would settle for this workout! Quote Link to comment Share on other sites More sharing options...
Guest chips Posted October 5, 2003 Share Posted October 5, 2003 Are you guys standing over a bench press rack? one of my problems going over 100 lbs is that its a greater effort stabilizing the bar unless I sit on a pad. Quote Link to comment Share on other sites More sharing options...
Guest David Fralick Posted October 6, 2003 Share Posted October 6, 2003 (edited) Did not do any better this workout. I will rest a few days then try agin. I just started a new J O B thats probley not helping much. Give me a week and ill be back in top form. Oct. 4 2003 1x10 bar 1x6 135 1x6 155 1x2 175 Edited October 6, 2003 by David Fralick Quote Link to comment Share on other sites More sharing options...
Guest David Fralick Posted October 20, 2003 Share Posted October 20, 2003 Its been a 2 weeks since i worked on Wrist curls, but im back now. The rest did me good i was going to just get reps with 160. But 140 felt light so i went for 175. Oct. 19 2003 1x10 bar 1x10 95 1x6 120 1x6 140 1x5 175 With any luck i'll be at 200 befor long! But i'll stick with 175 till i can get 8-10 reps. Quote Link to comment Share on other sites More sharing options...
Roark Posted October 20, 2003 Share Posted October 20, 2003 David, Solid progress. My workout is set for this morning, but my hands have hurt for the past few days, and my forearms do not feel recovered, so I may wait a couple more days. In my opinion, there can be no KTA type intensity for forearms- at least I cannot recover fast enough. What are your plans now- workout when you feel ready? It has been a fortnight and you made gains! Quote Link to comment Share on other sites More sharing options...
Jonathan McMillan Posted October 20, 2003 Share Posted October 20, 2003 Man Roark you better watch out Mr. Fralick is going to be surpassin' your wrist curl kingship soon!!! Good job Jon@han Quote Link to comment Share on other sites More sharing options...
Guest chips Posted October 20, 2003 Share Posted October 20, 2003 When it comes to wrist curls, do you guys recommend higher reps to really go for the pump, or few reps at max weight? I was able to get 110# for about 3x but the form got sloppy on the last. And the ROM was crap. But I was able to get a good burn. Quote Link to comment Share on other sites More sharing options...
Roark Posted October 20, 2003 Share Posted October 20, 2003 You may be correct. This morning I managed the empty bar for a set of ten, then decided that the pain was a warning to back off. We will see what Wednesday brings. I wish David continued success and progress! Quote Link to comment Share on other sites More sharing options...
Guest David Fralick Posted October 20, 2003 Share Posted October 20, 2003 Roark- I'm thinking, workout when i feel i've recovered from last workout. I feel you can only do heavy low reps training for so long, untill you have to rest for a few days or weeks to keep going up. Chips- I like med-high reps to warm up. Low reps for the workout. But i don't think i'll be getting 19 inch forearms form this type for workout. If you want size i'd go with high reps low-med weight. If ya want to get stronger pattern your workout after Roark's, 4-5 sets in 20 pound jumps(i.e 20x10, 40x8, 60x6, 80x6, 100xwhat ever you can get). Quote Link to comment Share on other sites More sharing options...
Guest chips Posted October 22, 2003 Share Posted October 22, 2003 Trying not to sound big headed, but I want both size and strength as fast as I can possibly get it. I know size doesn't equall strength, but it can't hurt either. But I;ll try for some higher reps tommorow. right now my forearms look pretty pathetic, but I'm willing to give it all I got including time to get there.Thanks for the tips. And by the way I've gotten a fountain of training knowledge just from reading Roark's posts Quote Link to comment Share on other sites More sharing options...
Roark Posted October 22, 2003 Share Posted October 22, 2003 I think I have this problem figured. Two days ago, a painful set of wrist curls with the empty bar alerted me that was it for the day. Today, suspecting that wrist curls over the pad are the problem in my case, I tried an experiment. Worked up to 165 for a set of 4 over the knees- just testing the waters- went well, no pain. Took the same 165 over the pad, and pain shot into my inner right elbow immediately! Went down to 135 over the knees- no pain. Quit for the day, will try again Friday. Wrist curls over the pad are easier for me, but over the knees are safer, so that is the style I will be using until my elbow heals, and will be using probably, after it heals. Pity, because progress was coming. I'll try to see how 185 feels Friday, but in any case, my reps, except for trying to qualify for the 250 pound club, will not be under six for training purposes. No doubt some of you know the stares of disbelief received when you explain that you injured your forearms doing wrist curls. Family and friends who do not share our interests look at you as though to say, "Well, let's see, how can this be AVOIDED!" Easy, I won't tell you next time I get injured Quote Link to comment Share on other sites More sharing options...
Guest chips Posted October 22, 2003 Share Posted October 22, 2003 I have found the same problem with using a pad vs using my knees.Unfortunately, stability is then a concern. I wish I could build a tall table and have it set with a pad at just above waist height to curl with. Anyway, with nearly 14" forearms, any injury causing inflamation is going to be noticable to others Quote Link to comment Share on other sites More sharing options...
Roark Posted October 22, 2003 Share Posted October 22, 2003 chips, Have you tried straddling the bench lengthwise, and keeping your legs pressed against the bench for stability? Your forearms can then be put into a position where they are also aiming the force toward the bench rather than flaring your thighs outward- which would be unstable. Also, if you had a portable pad made so that it could be placed against your abs, and over your thighs, that might work for you. Quote Link to comment Share on other sites More sharing options...
Guest David Fralick Posted October 23, 2003 Share Posted October 23, 2003 Over a pad is easyer for me, thow i do bruse the back of my wrist. But i get more pain when i try over my knees, feels like the bones in my wrists are coming apart on each rep. Quote Link to comment Share on other sites More sharing options...
Guest chips Posted October 23, 2003 Share Posted October 23, 2003 Through trial and error I found that your idea about bracing the legs against the bench works best.David the wrist bones are coming apart when they are flexed to that degree. They slide over one another and are held in place only by soft connective tissue and the carpal ligament.Thats what makes them succeptible to hyperextension injury. Unfortunately for guys new to wrist curls like me, that means going real slow on adding weight. Too fast, and the ligaments don't get enough time to strengthen to prevent damage. Quote Link to comment Share on other sites More sharing options...
Guest David Fralick Posted October 25, 2003 Share Posted October 25, 2003 I played around with one arm wrist curls last night got 85 easy but just missed 90. My numbers are going up agin, i will stick with 175 till i get 9-10. Oct. 24 2003 2x10 95 1x6 120 1x6 140 1x7 175 Quote Link to comment Share on other sites More sharing options...
Guest David Fralick Posted October 28, 2003 Share Posted October 28, 2003 Felt good but i'll take 3-5 days off to make sure i get enuff rest. Oct. 27 2003 2x10 95 1x6 120 1x6 140 1x6 175 Quote Link to comment Share on other sites More sharing options...
Guest chips Posted October 29, 2003 Share Posted October 29, 2003 I got to say, I love KTA training, but I cant bring myself to stop other forms of grip training. I have melded together my own routine using wrist curls, rollers, reverse grip barbell curls ( l love those for the extensors) and I focus more on makng PR's with those rather than going for the #3. After a two day rest, I felt like taking on a new chalenge. I got up to 90lbs on my wrist roller for 3 sets. and I toasted my flexors curling a lighter weight ( 70lbs ) for 20 blistering reps for 3X. Quote Link to comment Share on other sites More sharing options...
JasonL Posted October 29, 2003 Share Posted October 29, 2003 you guys doing wrist curls, do you hang your wrists over a bench? Quote Link to comment Share on other sites More sharing options...
Guest chips Posted October 30, 2003 Share Posted October 30, 2003 I usually just hang them over my knees. Quote Link to comment Share on other sites More sharing options...
Roark Posted November 5, 2003 Share Posted November 5, 2003 After some very easy workouts because my left wrist felt as close to broken as it could feel without being broken (I hope), and my right inner elbow screaming at me, I tried wrist curls, carefully this morning. Over knees: bar x 12 95 x 10 115 x 6 140 x 6 160 x 6 180 x 6 200 x 2 (third rep probably possible, but I'm tired of hurting!) 160 x 6 (over pad) So far I feel good. Quote Link to comment Share on other sites More sharing options...
Guest chips Posted November 5, 2003 Share Posted November 5, 2003 Thats still some amazing weight. I am finally able to add a few plates other than just a couple of fives. I keep thinking I should devote a whole workout to wrist curls only and try to get into the 125-135lb range, but I usually am doing a ton of other stuff. Quote Link to comment Share on other sites More sharing options...
Guest David Fralick Posted November 8, 2003 Share Posted November 8, 2003 I've had my mind on other thing here of late. I plan on redoubling my efforts so i can get 200 befor my birthday on Dec. 22. I'll be 26 by the way. Nov. 7 2003 1x5 95 1x5 110 1x5 130 1x5 150 1x7 170 1x21 110 1x13 110 Quote Link to comment Share on other sites More sharing options...
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