Tag Archive: drag curls


Cut Day 30

Trainer still on vacation, so I get to do another arms day. Another Meadows routine, with some mods. Did it at the office gym in the AM.

warmup: rope pushdowns with 1 second flex at the bottom/spread: 3.5 plates for 20 reps and 7.5 plates for 10 reps

Giant Set: Rope Pushdowns + Pronated DB Kickbacks + Dips (2 min rest b/w giant sets, spread rope pushdowns at the bottom and flex for 1 second)

9.5 plates x 15 / 25 lb DB x 6 per side / 13 dips
9.5 plates x 15 / 25 lb DB x 6 per side / 15 dips
9.5 plates x 15 / 25 lb DB x 6 per side / 15 dips

notes: After running through the giant set even once, my triceps felt really warm! By the end they felt pumped like crazy. In between sets it felt really good to stretch them out and flex them. Dips were mostly held back by how my shoulder was feeling – I wish I had a dip/pressdown type machine.

Incline DB Skullcrushers (60 sec rest, keep sleeves on continously)

20s x 10
25s x 10
30s x 10
30s x 10
30s x 10

notes: The sleeves helped me keep my elbows in, and because the rest was so short anyways, I kept them on, which kept the blood trapped in there – after a few sets my forearms and hands were nice and flushed! Made it a bit harder, but it wasn’t painful, I didn’t wrap them too tight.

EZ Bar Curls (60s rest)

25 lb bar x 20
45 x 15
70 x 10
70 x 10
70 x 8, REST 20, 4 slow reps, REST 10, 2 slow reps

notes: These felt a lot easier without the fat gripz, and my arms were already pumped. Last set was an “842 set”, and on the 4 and 2 sets I kept them slow and controlled.

Smith Machine Drag Curls (60s rest)

50 + bar x 10
70 + bar x 10
70 + bar x 8, REST 20, 4 slow reps with iso holds, REST 10, 2 slow reps with iso holds

notes: I was supposed to do preacher curls, but A. this gym doesn’t have a preacher bench. I would have just used dumbbells off of an incline bench, but B. 2 old ladies walked in to my completely silent gym and cranked up the TV and started yakking with each other right about then. I figured DB preachers would take more time and all this noise made me want to get the Hell out of there, so I did drag curls. I haven’t really done drag curls much, so I kept the weight light and tried to feel the MMC. Hard not to overpower it with your traps, so I tried to slow down the negatives and even do some iso holds for 5+ seconds on the negatives to connect with the bicep a bit more. Last set was another 842.

Biceps looked pumped in the mirror! Old ladies caught me mirin in between sets.

DB Hammer Curls (90s rest)

40s x 10, 6 partials
40s x 10, 6 partials
40s x 10, 6 partials

Was going to do cardio, but the noise was annoying, so I packed up and went back to work.

Got in my cardio later anyways… I had to go down to the post office and pick up 3 cases of Bang and walked for 30 minutes carrying that 45 pound box home, lol. I personally think the mailman only pretended to deliver it (I was home and never heard him knock), I think he just slipped a note in the door and ran. Never even offloaded it from his truck. Arsehole. Oh well, got my cardio in

Yesterday was a rest day so I linked to another blog of someone I know.

Got up this morning headed down to the gym, time to switch it up!  Instead of cardio I did arms, since the gym had just opened, and wasn’t crowded.  Crazy BVT time!

Arms Giant Sets:  (about 60-120 sec b/w sets)

Set I.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12

Set II.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12, high straightbar extensions 80 x 12, high straightbar curl 80 x 12

Set III.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12, high straightbar extensions 80 x 12, high straightbar curl 80 x 12, reverse tricep extensions 80 x 12, reverse curls 60 x 12

Set IV.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12, high straightbar extensions 80 x 12, high straightbar curl 80 x 12, reverse tricep extensions 80 x 12, reverse curls 60 x 12, bench dips x 12, db hammer curls 35s x 12

Set V.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12, high straightbar extensions 80 x 12, high straightbar curl 80 x 12, reverse tricep extensions 80 x 12, reverse curls 60 x 12, bench dips x 12, db hammer curls 35s x 12, v-bar pushdowns 120 x 12, db curls 35s x 12

Set VI.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12, high straightbar extensions 80 x 12, high straightbar curl 80 x 12, reverse tricep extensions 80 x 12, reverse curls 60 x 12, bench dips x 12, db hammer curls 35s x 12, v-bar pushdowns 120 x 12, db curls 35s x 12, closegrip incline pushups x 12, drag curls 45 x 12

notes:  Blood Volume Training is insane as always!  I am getting used to it in the sense I know what’s coming, so I can move through it confidently.  At one point, a friend came over to cheer me on, but when I told her (it was my last set) I was about to do 14 exercises back to back, she said “why would you want to do that? I have to go tan” and walked away, hahaha.  So much for cheering me on!

Ran off to work, had meetings all day, kept up my diet, kept it clean and sharp.

After work headed to the gym.  Again.  Honestly didn’t want to go, haha.  But it was time for willpower!  Time for Back!  Double Gym Day!  On a cut!  Fierce!

Back:

bent over rows (45 sec rest) 1 warmup, 225 x 8, 8, 8, 7

widegrip pulldown (30 sec rest) 210 x 12, 8, 8, 5, 4, 3

closegrip machine row:  120 x 45, rest 55 sec, 35 reps, rest 20 sec, 20 reps

closegrip pulldowns:  90 x 40, rest 60 sec, 30 reps, rest 30 sec, 20 reps, rest 10 sec, 10 reps

cardio:  lateral machine thing, 30 min

notes:  I could tell I was off right away.  Energy faded fast on the rows and the pulldowns.  I soon realized it was my grip.  I thought 9 or 10 hours was a sufficient gap between workouts, but my arms were still fried from this morning!  My forearms wouldn’t work, my hands couldn’t grip.  I tried to push through it on the pulldowns, kept doing sets, and the reps kept dropping and dropping, so I gave up.

As soon as I did the 100 rep pump sets, my back could keep up fine, and actually my performance was better than it was the last time I did this routine, on June 12.  So my back was fine, it was my grip that was shot.  I had considered using straps for the pulldowns, but I had done 4 sets of rows and 6 sets of pulldowns, and did 2 massive pump sets of 100 reps, so I figured screw it, my back had gotten plenty of work, haha.

For cardio I tried out this odd looking side to side gliding cardio lateral contraption the gym had installed.  I tried it out:  tried out different angles, amount of lateral movement, resistance, I tried leaning back on it (like the diagram showed), even “sitting” in chair position as I pumped the legs to work the quads more.  Was it ok?  Yeah I guess so, nothing revolutionary.  But novel!  Yay for mildly different!  Pray to the Gym Gods someone doesn’t snap their knees up going side to side against resistance while crouching in a chair pose!

And that was my day?  How’s it going with you?  Any good workouts?  Let’s cross fingers I lose some damn weight this week!