Pronation & Back Pressure

 New plan for this year. Next tournament is March 21, 2026.

Today I combined a couple of different workouts since I maxed on Monday and missed Wednesday's workout.

My left arm is healing well and I'm putting it through some work. We'll see if I can handle heavy cup work with it. Since my pronation and back pressure from the floor is so light at the start of this cycle, I wasn't too worried about including my left in this workout. As the reps fall and weight climbs, we'll see if I have to adapt for my left hand.

All weights and reps on both arms:

5 x 5 - 50 lbs.  Pronation from Floor

3 x 10 - 25 lbs. Standing Hammer Curls

2 x 20 - 17 lbs.  Supination (Multispinner)

3 x 20 - 17 lbs.  Wrapped  Belt Pronation

Tuesday - Sup/Pro/Cup

Had practice on Sunday and probably did a little too much on the left arm. No real soreness to speak of since I was pulling with one of the new guys.

Pronation curls 

3 x 15 @ 15

Drag Cup w/ wrench

15x25, 12x30, 8x35, 8x35

Supination curl

3 x 15 @ 15

Thursday - Rise & Pronation

Riser 

3 x 2 @ 50 lbs

Over the Wrist Pronation

2 x 3, 1 x 1 @ 70 lbs

Wednesday - Press

DB JM Press

4 x 15 @ 30 lbs top 2 sets

DB Flypress

2 x 10 

Tuesday - Cup

 It's been nearly a year since I've posted. In that time I've developed an interest in competitive armwrestling and have competed in two tournaments. I will likely compete again late this year or early next. I injured my left elbow in the first tournament and am still a few weeks out from being able to train it seriously. This will be reflected in my daily exercise regimen for the foreseeable future.

I also discovered I have some symptoms of frozen shoulder on the left side. This explains a lot of the trouble I had during my short-lived bodybuilding arc. Part of my work is rehab for this condition, but I won't record that.

Cup Training - June 17th

Wrist Wrench
Right: 4 sets of 15, 2 sets of 10
Left: 4 sets of 15

Cable Wrist Curl
Right: 6 sets of 15
Left: 4 sets of 15

Next time I will swap these around since my wrist gets beat up by the wrist wrench too much before the wrist curls. I need to do the finger strength work when my wrist is already compromised.

Tuesday Push

Did some decent work today but I'm very distracted by other issues.

DB OHP
2 sets @ 40 lbs - 16, 15

Wrist Curl
2 sets @ 30 lbs - 15, 8 (need to rest more)

Reverse Grip Bench
Worked up to 135 x 11 and 185 x 3

Flypress
15 @25 lbs, 15 @30 lbs (some pain on the second one. sticking with Bench for awhile)

Reverse JM Press
3 sets @ BW - 12, 12, 12 (add a rep next time?)

Laterals
3 sets @ 7.5 lbs - 12, 12, 12

Monday Pull

Session went well today overall. No real discomfort in my shoulder to speak of. I decided to change the order of the exercises to pre-fatigue for the Meadows Rows since they were hurting my shoulders when I was horsing the weight around to compensate for the strength curve. The green band is much better for facepulls than the red, I was actually challenged on the concentric the last few reps there. Since it's an isolation, I don't mind doing high reps. Meadows Rows went well. I was very very happy with the pullovers because 2 months ago those would have destroyed my left shoulder. Glad I can work up in weight on those. 45 lbs is my new weight for those.

Curls
5 sets @ 20 lbs - 12, 12, 12, 10, 9

Facepull
3 sets @ green band - 20, 20, 20

Meadows Row
3 sets @ 50 lbs. - 12, 12, 12

Pullover
4 sets - 15 @ 35 lbs, 15 @ 40 lbs, 15, 15 @45 lbs

Sunday Legs

Not a bad session. Still figuring things out, obviously. Finding situations in which my cardio is limiting me and dropping reps while upping weight. At the same time, I think, my lower bodyweight is helping my cardio capacity, but not much. The only real frustrating point here is the quad training. Regular squats, even with a high bar, is too much for my shoulders to handle. I saw a video on setting up a sissy squat with a tie down strap on the squat stand so I may try that soon if I'm not happy with my depth with the chain tighter on belt squats next time. Reminding myself it's all a process.

Calf Raise
2 sets @ BW - 30, 30

Wrist Curl
3 sets - 21 @ 17.5 lbs, 20 @ 22.5 lbs, 16 @ 30 lbs (new training weight = 30, new rep range = 16-18)

Belt Squat
3 sets @ 3p+25 - 15, 15, 15 (shortened chain for next legs session)

RDL
3 sets - 15 @ 135 lbs, 15 @ 135 lbs, 10 @ 185 lbs (new weight = 185, new rep range = 10-12)