Wrist Curl Log

[Roark]

This morning:

Roark wrist curls:

sets of ten reps with 110, 165, 195 lbs

Bench wrist curls over pad:

empty bar x 12

135 x 10

155 x 6

175 x 2

200 x 1

210 x 1

175 x 6

135 x 15

For extensors:

Wrist twists on wrist roller:

70 lbs x 10 for 3 sets

then alternated wrist twists with 105 lbs followed immediately by reverse curls on cable, 3 sets.

[Roark]

This morning:

RWCs sets 110, 165, 210, 225, 255

(keep in mind on the lat machine cut those weights in hald because of the two pulleys)

Wrist curl over pad:

empty bar

135 x 6

160 x 2

180 x 2

200 x 3

210 x 1

160 x 12

Wrist roller wrist twist sets of ten with:

90, 90, 135, 160 alternated IMMEDIATELY with reverse curls.

[Roark]

Wrist curls over pad on bench:

empty bar x 10

136 x 6

160 x 2

180 x 2

200 x 3

180 x 8

[cjcocn]

Lately I have been using the wrist roller for wrist twists:

Stand very close to the wrist roller machine- face almost touching the roller.

Your elbows should be UNDER the roller.

Stand flat-footed (don't raise on toes), keep shoulders level (don't lean side to side).

The rope should come up from the stack on the opposite side of your position.

Place your palms down on the bar so that you must bring the backs of your hands toward you for the extensors. Space your hans as wide as you can.

Using only your hands/wrists (obviously with the weight stack elevated) use a weight you'll fail with at 10 to 12 slow reps, then the moment you lower stack, perform some Ez bar reverse curls.

The guys at the gym that have tried these really like them.

[the weight stack needs only to be six inches off the floor]

Roark

I would like to try these, but have never seen a wrist roller machine. I take it that this is a machine specifically designed as a wrist roller? If so, do you (or anyone else) know of any pics of this machine that I could look at?

Thanks!

PS .... I have read through many of your posts and am quite impressed with your acocmplishments with wrist curls .... they are an excellent source of motivation for me and give me quite a lofty goal to shoot for, so I am glad that you share your workouts and new findings on this board.

CJ

[Roark]

I tried to find a photo to link to but did not.

This morning:

wrist curls:

empty bar x 10

135 x 6

160 x 2

180 x 2

200 x 4

220 x almost, but not quite

190 x 4

165 x 8

Also did my usual wrist twist/reverse curl workout.

Before, when I could wrist curl 200 x 6 I could get 225 x 1, so I am heading toward the goal.

[Roark]

June 25, 2004:

Wrist curls:

empty bar x 12

135 x 6

160 x 2

180 x 2

200 x 6

220 x 1

230 x almost, but no

190 x 7

This sytem is working for me. My current puzzle is how many reps to do at 200- I have no desire to go above 6, so I am unsure whether I should use 200 as another 2 rep warm up and jump to 220 until I can get 6 reps. My drop back set- this week at 190- may be the most beneficial set in the workout, but my goal is do get 6 reps at 225 again, and then work for a single with 250.

This morning I weighed 215.

[Roark]

A rushed workout.

Wrist curls:

empty bar x 10

135 x 6

160 x 2

180 x 2

200 x 2

220 x 1 (could have done at least 2 and probably 3 reps)

235 x almost (held it at parallel for 3-4 seconds)

Next workout I will not try to single out.

Edit: It is now 3 hours after my workout and my wrists are exhausted- I will revert to no single max attempts for a few workouts.

I may try some heavy negatives of 250 or so if I can get someone to help me- usually I am alone in the gym except for some folks who would not have much of a chance to safely help.

[Roark]

July 2, 2004

Wrist curls:

empty bar x 12

135 x 6

160 x 3

180 x 2

200 x 4

200 x 2

160 x 10

135 x 15

[Roark]

July 5, 2004

Changed my jumps:

empty x 12

135 x 6

165 x 3

185 x 2

205 x 1

225 x 1

205 x 2

185 x 4 felt twinge in left wrist, backed off

135 x 10 (did this set over knees,other sets over pads)

Now I am back into former territory being able to get a rep with 225, so my plan is to use the above poundage jumps and hopefully get 2 reps with 225 next workout etc., then back down to 185 for several.

Last time I got six reps with 225, although my wrists have never been broken, it felt as though they were knocking on that door.

[Roark]

July 8, 2004 wrist curls:

Over pad:

empty bar x 10

135 x 6

160 x 3

185 x 1

205 x 1

225 x 1 (much easier than previous workout)

235 x almost

205 x 2

185 x 6

Then over knees sitting on one pad for decline 135 x 10; sitting on two pads for decline 135 x 6

I now know that I can wrist curl 225 for one rep at every workout, and will begin trying to add a rep at 225 when I can.