Tag Archive: curls


13 Sept 2016

Morning office workout.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press

bar x lots
135 x 5
160 x 3
190 x 2
*wrist wraps on*
200 x 1
215 x 1
230 x 1
*wraps, sleeves*
240 x 5

notes: the 5th rep was getting ugly so I stopped there.

Slingshot Bench (blue sling, short rests)

240 x 4
250 x 4
260 x 4
275 x 4
275 x 4
275 x 3

notes: my spotter was hyperactive, so he wouldn’t let me take long rests, he kept egging me on. On the 3rd set at 275, he touched the bar so I stopped the set right there at 3 reps. He said it was “all you bro”, but I told him I don’t keep going if the bar get molested. So it ended there! 275 is a fun weight though.

2 Arm DB Rows (facedown on incline bench, elbows sorta high, 90 sec rests)

70s x 8
70s x 8
70s x 8
70s x 8

Superset: Strict Side Raises & Smith Machine JM Press & DB Curls (2 min rests)

25s x 10 / 90 + bar x 10 / 45s x 10
25s x 10 / 90 + bar x 10 / 45s x 10
25s x 10 / 90 + bar x 10 / 45s x 10

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9 Sept 2016

Office workout.

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (medium rests)

bar x lots
135 x 3
185 x 3
*wrist wraps*
220 x 3
220 x 3
220 x 3
220 x 3
*wrist wraps, elbow sleeves*
220 x 8 @RPE8

notes: happy with this. I am on pace for another rep PR. Bench has been making steady and solid progress over the last month or two, so that is good.

Slingshot Bench (blue sling, short rests)

220 x 6
220 x 6
220 x 6

notes: I was supposed to do 4 sets, but the sling was too tight and it was cutting off the blood to my arms, lol. My triceps were throbbing so bad, I needed to stop.

2 hand DB Rows (90 sec rests, facedown on incline bench, elbows high)

60s x 10
60s x 10
60s x 10
60s x 10

Superset: Strict DB Side Raises & Smith Machine JM Press & DB Curls (2 min rests)

25s x 12 / bar + 70 x 12 / 40s x 12
25s x 12 / bar + 70 x 12 / 40s x 10
25s x 12 / bar + 70 x 12 / 40s x 11

29 Aug 2016

Worked out with an office coworker. He was doing similar things, but otherwise we had our own space and our own weights.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Bench Press (traded sets back and forth)

bar x lots
95 x 3
135 x 3
185 x 2
*wrist wraps on*
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
*wraps and sleeves*
200 x 12 Rep PR!!

notes: big PR for me! I will happily take it. Bench is clicking nicely lately. Coworker was benching with DBs.

Slingshot Bench (blue sling, traded sets back and forth)

220 x 4
230 x 4
240 x 4
250 x 4

notes: finished off with some strong slingsharts. coworker was doing more DB bench.

DB Rows (facedown on incline bench, trade sets back and forth)

50s x 12
50s x 12
50s x 12
50s x 12

Superset: Strict DB Side Raises & Smith Machine JM Press & DB Curls (trade sets back and forth)

20s x 15 / bar+50 x 15 / 35s x 15
20s x 15 / bar+50 x 15 / 35s x 15
10s x 15 (slow) / bar+50 x 15 / 30s x 15

6 Aug 2016

Saturday morning gymtime.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Bench Press (traded sets with another guy)

95 x 5
135 x 2
165 x 1
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
*wraps & sleeves on*
185 x 12 @RPE8.5

T-Bar Rows (elbows high)

2 plates x 12
2p x 12
2p x 12
2p x 12

JM Presses

empty bar x 15
bar x 15
bar x 15
bar x 15
65 x 10
65 x 15

notes: first time doing these, I just wanted to get used to the form and hammer it down. and as it turns out, it hit my forearms and triceps pretty good too.

DB Curls

30s x 12
30s x 15
30s x 12

15 July 2016

late afternoon office workout

warmup!!! bench pressed the empty bar infinite times, then slow neg side raises, Cuban presses, one arm shrugs

Bench Press (90 sec rests)

95 x 3
135 x 3
*wrist wraps on*
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

notes: decided to try without elbow sleeves. felt pretty good actually! hooray! bye bye tendinitis

2 Arm DB Rows (2 min rests, facedown on an incline bench, keep elbows high)

45s x 10
45s x 10
45s x 10
45s x 10

Superset: Strict DB side Raises & DB Skullcrushers & DB Curls (2 min rests)

20s x 12 / 30s x 12 / 30s x 12
20s x 12 / 30s x 12 / 30s x 12
20s x 12 / 30s x 12 / 30s x 10

notes: are my biceps getting weaker?? so odd.

post: 15 min LISS

6 July 2016

Anyhoo, did my workout at the office for the sake of convenience.

warmup: woops! forgot

Bench Press (traded sets back and forth with another coworker, but as short as possible)

bar x lots
95 x 3
135 x 3
165 x 5
165 x 5 ….. at this point my coworker tapped out and ran away, so I kept my rests down to 75 seconds
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5

2 Arm DB Rows (facedown on incline bench, 75 sec rests)

40s x 12
40s x 12
40s x 12
40s x 12

Superset: Strict Side Raises & DB Skullcrushers & DB Curls (90 sec rests)

10s x 15 / 25s x 15 / 35s x 15
10s x 15 / 25s x 15 / 35s x 11
15s x 15 / 25s x 15 / 30s x 12

notes: my biceps were fading, not sure if they themselves were tired, or my entire tank of energy was running out, so whatever

post: no cardio, went back to work

22 June 2016

Late afternoon office workout.

warmup: nada

Bench Press (short rests)

120 x 5
145 x 2
170 x 2
*elbow sleeves on*
180 x 17

notes: forgot my wrist wraps. light easy stuff, so I repped out the last set

One Arm DB Rows (90 sec rests)

100 x 8/8
100 x 8/8
100 x 8/8
100 x 8/8

Superset: Strict DB Side Raises & DB Skullcrushers & Curls (90 sec rests)

20s x 10 / 30s x 10 / 40s x 10
20s x 10 / 30s x 10 / 40s x 10
20s x 10 / 30s x 10 / 40s x 10

post: 15 min LISS

15 June 2016

Late afternoon office workout.

warmup: forgot! Actually, the office gym was going to be closing in 40 min, so I had to rush through the workout, no time for much else. Like warmup. or cardio

Bench Press (90 sec rests)

95 x 3
135 x 2
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3

Two Handed DB rows (90 sec rests, facedown on incline bench, elbows high)

45s x 10
45s x 10
45s x 10
45s x 10

Superset: Strict DB Side Raises & DB Skullcrushers & DB Curls (90 sec rests)

15s x 12 / 25s x 12 / 35s x 12
15s x 12 / 25s x 12 / 35s x 12
15s x 12 / 25s x 12 / 35s x 12

10 June 2016

oh hey! hellooooooo first day back in the gym after a few days doing jack-all *shakes head*

Noontime office workout. More low rest light weight. Another upperbody day, but its all this particular office gym can accommodate.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Bench Press (60 sec rests, no need for sleeves or wraps)

95 x 3
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5

notes: goal was to work on my setup and my form. I wondered if I would get gassed with the short rests, but not really. Too light for that. Actually, my back has been sore for the past few days after the massage, and I was really feeling it in my back as I squeezed the lats for the bench press. So it made my back sore, lol

One Arm DB Rows (90 sec rests)

75 x 12/side
75 x 12/side
75 x 12/side
75 x 12/side

notes: to make it harder, I really focused on making the row like an arc. definitely harder.

Superset: Strict DB side Raises & DB Skullcrushers & DB Curls (90 sec rests)

10s x 15 / 20s x 15 / 30s x 15
10s x 15 / 20s x 15 / 30s x 15
10s x 15 / 20s x 15 / 30s x 15

notes: always twist as I curl. love the twist.

post: 20 min LISS

Yes, I am painfully aware I have been neglecting my lower body lately It is front and centre my plan for the weekend.

 

Feb 25, 2016

nothing too strenuous planned tonight, just assistance to my deadlift

Bent Over Rows (explosive, 2-3 min rests)

bar x 5
135 x 5
170 x 10
170 x 10
170 x 10
170 x 10
170 x 10

Atlas Stones

One set: 170 lb stone to a 56 inch platform, AMRAP in 2 min

8 reps achieved

notes: ouch, this winded me. plus I think the stone was too small in diameter, so once my form got sloppy, I actually clocked myself in the jaw, lifting it up. you had to be there to understand it, it sounds weird over the internet. anyways, after almost knocking my teeth out I really slowed down, and only managed 8 reps in 2 minutes, which is not so hot. It felt like cardio anyways, I was winded for a bit.

Hammer Curls (90 sec rests)

30s x 15
30s x 15
30s x 15

Short and sweet, took off for home and tried to get off the roads before the overnight temperature drop turned all the water back into ice.