Mondays 6pm Armwrestling practice
we do this in many different capacities. Strength training first with the team using whatever method you have be it a rope or a beam or wall pegs etc.
Then to the table and the warmup and pulling . Usually a few matches with selective wrestlers and if slips occur then the straps. These matches are not neccessarily to a pin but more for who gains control of the match. There are many different things you can do in the way of pulling but they are only things that arise if needed.
This portion is followed by round robin matches which is like king of the hill. We go around the room and see who can hold the table longer. Usually at this point everyone starts to feel the burn so we back off and talk about positioning and grip etc,. Usually on a night right before a tourney there is also some practice involving those items with starts / hits.
In the end everyone calls it a night and heads for the tylenol or dinner etc.
Tuesdays.. This is a good day to just simply survive the day and deal with work and getting home and relaxing.wednesday
Wednesday I use the evening hours for the gym usually between 530pm and 630pm I get to the gym and slug down about 8 ounces of water and get on the treadmill walking uphill for anywhere from 20 to 40 minutes depending on the urgency and need.
Cardio followed by Crunches on a crunch machine and then by a set or sets of oblique exercises . an oblique machine is a thing that allows you to lay out at an angle sideways and do like a side to side motion that will burn off your love handles and side abdominals.
Once completed this far I have to make a choice for the lifts. It goes similar to bicep / tricep or back / shoulders but I have several different approaches to these muscle groups that are slightly different.
One night I will do seated concentration curls and seated half curls along with reverse cable tricep extensions. On this same night I have been know to use a pullover machine to work on my shoulders dexterity and ability to complete this lift in a series of sets. If these lifts are all I do this night then I will do a 2 set of 25 at 10 reps and then a set with the same weight at 30 reps. Then I will go up to the weight of 30 40 and 50 for sets of 10.
The reverse tricep extensions I do with two 30 or 40- pounds sets of 10 or 20 reps for 4 sets each arm. It is important to remember on any given night I may do more of any lift I choose to increase my chances of success.
On another night I will do Pullups with weight attached to my body on a belt two different types of pullups. I use one of those seated row or pull down handle things for the cables and stratle it over the pullup bar. I start with 10 pounds on the belt and then I pull it off and add a 25. Then I add the 10 again and then I pull it and add a 25. Each time Is a set and the reps range from 8 to 10 going up declining as I increase to as much as 100 or 110 or more in weight. I just see how many reps I can do with the high weight. It is usually 2 to 4 reps with the 100 or more in weight and anywhere as high as 5 reps up to 100. When i get it loaded with the max weight I am using I start back down with the weight removing and adding until I get back to 10 pounds. I do a different pullup on the way down though. I do a widegrip facing pullup on the way down with the weight. After this I go to the seated row machine and start with 75 to 90 pounds and sets of 10 and go up 10 pounds and decrease in the reps until I reach a point that I feel the burn. This could be as high as in the low 200s. After that I am on to the lat raise machine where I start with about 65 and reps of 10 and go up to around 100 or more and reps of say 5 to 10 depending on how I feel.
Ok now there is an alternate night that I will slip into a week where I do curls but with a double armcurl machine that has a handle like a bicycle. I start by doing double arm curls reps of 10 with a starting weight of 50 pounds and I increase by 10 pounds and go up to about 180 or 200 and just a rep of 2 or 3. Then at the same machine I start over holding in the middle and doing hammer curls pretty much the same way as the double arm curls but only up to 150 or so on a good night right handed and 110 left handed.
There is also an alternate night once a week where if I dont get the half curls with heavy weight and the wrist curls that I will fit in somehow unless I am experiencing alot of pain. I start with like 75 or 80 pounds doing as many as reps of 10 through 100 or 110 pounds and then 120 or higher being just a couple or three reps. I have done as many as 5 reps when I was younger with 150 but it twists my back and I dont work that lift as hard as I used to.
In essence I fit all these lifts into my week along with holding together my life and on saturdays or sundays I through in a 4 pound sledge with suponation /pronation and hammer wrist curls plus the good old captains of crunch grippers. This is just a kind of outline of my preperations to bring an A game to any tournament I enter. I could tell people all day what did to get there but it makes no difference because many will try and do it but not many will either do it to its full extent or they will simply think they can take short cuts . This will be the difference in their successes or not. I do it to a heavier degree at times and a little less according to just how much pain my body will handle.
On top of all this there is more dealing with proper diet and nutrition. I use no water pills or any quick fix ideas in pill form. Remember Salad is good. Bread Rice and high carb foods store and can be bad because your body will run of them and leave the fat behind. Good Luck
end/rant