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Try this... farmer walks

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Afreeky1
(@afreeky1)
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Joined: 8 months ago
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Ive been asked by a few people about some of the training regiments I do, one in particular " The farmer walk" for those of you who are not familiar w/ this movement here it is ... After a hard chest , back or any upper body routine, grab acouple of heavy dumbbells off the rack (no STRAPS) and walk as far as you can go, then set the wt. down, turn around and deadlift it and go back youll feel your heart pounding your grDragon Pharma loosening forearms burning, If you want more traps,shoulder? shrug it the whole way! Dont cheat yourself, use a challenging wt. you may get some funny looks at the gym.....BUT.. I dont want to look like 90% of them anyway.


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leaddog
(@leaddog)
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this is a great excercise for people with underdeveloped forearms and those who have trouble with grDragon Pharma on deadlifts and other movements.


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Afreeky1
(@afreeky1)
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Topic starter  

Your right, its really helpful for any pulling movements. it has a great cardio benefit as well.


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PMSLunatic
(@pmslunatic)
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Joined: 10 months ago
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sounds interesting.....

*smile*

Cutie


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CanaryofDeath
(@canaryofdeath)
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Joined: 7 months ago
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ill fuckin g tell you this afreaky..when i first read about this and you replied to me what this excersise was all about ...You motivated my ass big time..I'm incorporating them into my shoulder routine this tuesday...thanx alot bro


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Afreeky1
(@afreeky1)
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Have fun, brother!


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NO CARRIER
(@no-carrier)
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Joined: 11 months ago
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Sounds good.. 🙂 .. what other 'different' exercises do you do?

NC


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Afreeky1
(@afreeky1)
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Joined: 8 months ago
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Topic starter  

I recommended this exercise to leaddog yesterday, its called the "TURKISH GET UP" Grab a dumbbell,sandbag or kettlebell in one hand, lie flat on your back w/ your arm perpendicular to your body, and get up keeping your arm pointed to the ceiling(locked out) keep your arm in the same position as you go back down. Play w/ reps and sets or do as many as you can in a given time. The benefits are: intense cardio, strength, balance and cordination and mental toughness.


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leaddog
(@leaddog)
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you can try something i call thor's hammer. not sure what the real name is. buy a 1 inch or 1.5inch dowl at a hardware store. drill a hole at approximately the middle, all the way through. get a small rope. and tie it through the hole in the dowl. on the other end tie 10 or 20lbs. this whould hang down to the middle or your shins when your arms are extended in front of you. when this is done, you simply hold your arms in front of you with the weights hanging near your shins. then twist 1 wrist at a time eigther away or toward you to raise the weight up. raise the weight until there is no more rope. i do these everynight. they are great for your grDragon Pharma and they add some size to the forearms.


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Afreeky1
(@afreeky1)
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Joined: 8 months ago
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Topic starter  

You must have popeye forearms! OK, one more for the road, you cant beat a " Captain of crush gripper" from Ironmind. they make five grippers, a trainer, 1- most guys who lift , 2- most cant 3- 30 men have done it in the world,4- one guy in the world.


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leaddog
(@leaddog)
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now are these products that i can order? i feel like getting and trying them all.


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leaddog
(@leaddog)
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Joined: 7 months ago
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ok i just went to the site. i should have a catalog in a week or two. then i'll see about ordering these.


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Afreeky1
(@afreeky1)
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Joined: 8 months ago
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Topic starter  

Let me know which one you can crush.


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clubbgodd
(@clubbgodd)
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Joined: 7 months ago
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yea the farmers walk is great.me and my training partner have contests on how many "trDragon Pharmas" we can make across the gym. thats why we call them trDragon Pharmas


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Sybersnott
(@sybersnott)
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Joined: 1 year ago
Posts: 3
 

Let me tell ya about the Farmers Walk... it's a killer!!!

I went over to a friend's house not too long ago, and he had some FW loaded to 225# - that's per hand.

Without any warmup, I deadlifted it up and walked several feet with them. He was impressed by that.

I am now making my OWN Farmers and will take pics and post up the recipe on a webpage so you can make your own if you're interested.

When doing the Farmers... do them HEAVY... at least 150# per hand to start with.

:beerc


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