Farmer's walks are nothing more than taking a pair of heavy as you can handle dumbbells and walking with them. I prefer to use my wrist wraps, grab them, and walk over to a secluded part of the gym. Once there, get rid of the wraps, pick those bitches up, and start walking. Super grip workout because you're not stationary thinking about dropping them. Instead, the walking takes your mind off of the lactate because you're focusing on walking to a certain point. I also like to start off with flexed traps for some extra work. After ten seconds, your shoulders will be as low as they can go. :D

Hey that's smart. Gives you a goal to reach. I need more room! Maybe I'll go outside.

^^i used to do that when i had a fracture on my finger along with 8 stitches last year. took a LONG while to get my grip back. its still weak. thats why i do deads with an over-under grip. my left grip sucks. also why i avoid doing dumbbell curls. makes me wanna give up fast. bb curls makes me wanna stick it out more. its all psychological :D

oh, and sorry to hijack the thread.

and awesome progress TALO. keep it up.

Thanks, sounds easy enough. I will start this ASAP. I'm going to the gym tonight or tomorrow to do cardio and calves, I will do this then.

Thanks, and no worries about hijacking. If you found that they helped you while in recovery, then they sound good to me.

Sunday Oct 15

30 mins cardio
Farmer walks with 101lb dumbbells. around the gym 4 times.
Wrist curls 3 sets with 40lb barbbell
Donkey Raises "Machine"20@200,15@260
Calf Raises -on incline- 20 @ 180,15@180
One Legged Standing Calf raises - 3 sets to failure, just body weight

My grip and forarms took a beating today. Thanks for the advice.
I'm going to try and do this twice a week.

Hmmmm. You know either way is probably helpful but if it were me I'd do any "grip" work after whatever it is that challenges your grip the most, i.e. deadlifts. You won't be able to do the farmer's walk as long but you will be forcing your grip to go beyond the call of duty.

I'm just throwing out ideas cuz I'm kinda obsessed with having a strong grip but as I think about it it seems to me that and even better idea would be to do what you're doing now say once a week but do the satics with your deadlift bar for the other part. The reason being is because of specificity. The dumbells won't be as heavy so you'll be training more on the endurance side which is a good thing but it is still good imo to work on the pure strength side with the weights you need to handle. I like the idea fo the farmers walks, i'm gonna do them myself but I think you'll get more benefit from doing both.

That's kinda what I was thinking (dubbells not being heavy enough) but it does work. I will also be doing the statics with the deadlift bar. Anything to get my grip stronger than it is now.

FELL A LITLE BEHIND BUT,

MONDAY OCT 16

Squat 5@210,235,265,295,325
Bench 5@170,190,210,235,265
Row 5@135,155,170,190,210

Good Day

WEDNESDAY OCT 18

Squat 5@210,235,265,265
Incline Bench 5@175,195,225,245
Deadlift 5@245,270,300,330 (Grip is still holding on. Held the bar for a minute or two at the end of each set, Forarms just killed)


FRIDAY OCT 20

Squat 5@225,245,270,300,3@335,8@270
Bench 5@170,195,215,245,3@275,8@225
Row 5@140,155,175,195,3@215,8@175

Weighted Dips 8@45,10@45,8@45 (Shoulder is sore, it happens when I start to go heavy on bench- I have upped my dose of fish oils, hopeing that helps)

Barbell Rows 6@135,5@135,7@115
tricep one arm dumbbell Extensions 10@32,10@36,36

220LB (MORNING) 225LBS (NIGHT)

TODAYS DIET

9:30am
2 eggs and 6 whites
4 toast
3 cups milk
2 pak oatmeal

total 79 protein, 162 carbs, 25.2fat

Animal Pak (10:30)

12:15pm
1.5 chicken breast
2 cups rice
total 48.5protein,97.5carbs,4.6fat

2:00pm Animal Stak2

workout 2:25pm

3:45
Shake : 2scoops protein w/2 cups milk
total 64 protein,30carbs,11fat

6:15pm
Ground beef (200g)
2 cups rice
2 cups milk
total 60protein,120carbs,62.6fat

9:00pm
2scoops protein
2 cups milk
total 64 , 30, 11

TOTAL FOR THE DAY
315.5 PROTEIN
439.5 CARBS
114.4 FAT

4049.0 CALORIES