Rising and Dragging

Feeling good going into today's workout. I really need to continue to focus on shoulder health every other day or so. Had some low grade pain in the left elbow after so I threw on a sleeve. Seems to just be part of the process of healing though, especially since I'm using the same weights for left and right. 

62 lbs x 5 x 5 - Riser from floor

25 lbs x 4 x 10 - Hammer curls

42 lbs x 4 x 20 - D-handle cable drag

Table Time

Sunday Feb 8
 Table time at home today. It's hard to get up to Missouri for practice on Sundays right now, so I'm just going to do my best with the small amount of table time I get with other big guys. I'm focusing more on helping my children. Maybe when my schedule is a little lighter and I have more energy on the weekends I will be able to get up to Lee's Summit consistently. Alternatively, my upcoming "Beat the Professor" event at KU might help me build a club.

Side Pressure with 2x doubled mini bands.

Felt a little sore the next day (Monday) but not bad. Monday was my day off, so I focused on getting my shoulders in better shape with stretching and pressure point therapy.

Heavy Cup Work

Setting the high point for my cup weights on this day. I will need to drop the weight down a bit in the future. Surprised to see that my left and right were fairly even but my left side was more sore in the next couple of days. 

42 lbs x 3 x 5 - wood plank cup (need to reduce weight next time)

42 lbs x 4 x 5 - wrist wrench

25 lbs x 2 x 10 standing db chest fly

20 lbs x 1 x 10 ""

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.