Tag Archive: ez curl bar


22 Oct 2015

Normally I would do this at the Strongman gym with the log press, but they wouldn’t be open until late. I can’t do 2 late nights in a row, so I had to make due with commercial stuff.

OHP with Swiss Bar (2 min rests)

62 lb bar x 6
112 x 3
137 x 6 @RPE9
137 x 8 @RPE9
137 x 7 @RPE9
137 x 6 @RPE9
137 x 6 @RPE9

Superset: French Press & DB Curls (2 min rests)

85 x 8 / 35s x 12
85 x 12 / 35s x 13
85 x 11 / 35s x 10
85 x 11 / 35s x 12
85 x 9 / 35s x 10

Superset: Pushups & EZ Bar Curls (2 min rests)

10 / 85 x 7
10 / 85 x 8
8 / 85 x 7
9 / 85 x 7
11 / 85 x 7

Superset: Leaning Strict DB Side Raises & Face Pulls (2 min rests)

25 x 7 / 3 plates x 15
25 x 9 / 3 plates x 20
25 x 8 / 3 plates x 20
25 x 8 / 3 plates x 20
25 x 6 / 3 plates x 20

notes: this cable machine felt really light for the face pulls, so I just focused on the squeeze at the top, and it still did the trick

post: 10 min LISS

Advertisements

Oct 8, 2015

late night pwo and carbs getting to me, I was hyped for this workout! I also had terrible gas. That diet life.

warmup: foam rolled upper back, lats, armpits; shoulder capsule stretches

Log Press (2-3 min rests)

80 x 5
95 x 4
125 x 8 @RPE7
125 x 8 @RPE7
125 x 6 @RPE7

Superset: French Press & DB Curls (2 min rests)

75 x 8 / 22.5s x 15 both @RPE7
75 x 12 / 22.5s x 13 both @RPE7
75 x 10 / 22.5s x 15 both @RPE7

Superset: Pushups & EZ Bar Curls (2 min rests)

8 / 65 x 12 @ RPE7
10 / 65 x 11 @ RPE7
11 / 65 x 9 @ RPE7

notes: I messed up my shoulder with pushups years ago, and I still hate them, they hurt and feel uncomfortable. But I took some tentative forays into them this evening, nothing too strenuous.

Superset: Leaning Strict Side Raises & Cable Face Pulls (2 min rests)

12.5s x 18 / 30 x 14 @ RPE7
12.5s x 18 / 30 x 25 @ RPE7
12.5s x 18 / 30 x 30 @ RPE7

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

6/27 Chest

Bench Press

warm-up – Superset Bench and Rotator Cuff Work (no rest between supersets)

70 x 5 / over & backs w/ resistance band x 8

85 x 5 / o&b

105 x 5 / o&b

main – Superset Bench and One Arm DB Rows (2 min rest b/w sets)

130 x 5 / 70 x 5/5

150 x 3 / 70 x 5/5

165 x 10

notes:  had to improvise with the back work based on what was available

 

Assistance

Overhead Press (30 sec rest)

65 x 10

65 x 10

65 x 10

65 x 10

65 x 10

 

Widegrip Free Cable Pulldown (30 sec rest)

75 x 10

85 x 10

95 x 10

105 x 10

115 x 10

notes:  heavy cables!

 

Closegrip Bench Press (30 sec rest)

115 x 15

115 x 15

115 x 15

 

EZ Bar Curls (30 sec rest)

65 x 15

65 x 15

65 x 15

 

Cable RD Flys (30 sec rest)

15 x 15

15 x 15

15 x 15

 

notes:  after I was done, had to rush back to work!  Did I mention this was a 7 am workout?  🙂

5/27 Shoulders

Overhead Press

warm-up – Superset OHP and Rotator Cuff Work (no rest between supersets)

55 x 5 / over & backs w/ resistance band x 8

65 x 5 / o&b

80 x 5 / o&b

main – Superset OHP and Widegrip Pulldowns (2 min rest b/w sets)

95 x 3 / 130 x 5

110 x 3 / 130 x 5

120 x 7 / 130 x 5

 

 

Assistance

Superset Bench Press and Bent Over Row  (60 sec rest)

85 x 10 / 85 x 10

85 x 10 / 85 x 10

85 x 10 / 85 x 10

85 x 10 / 85 x 10

85 x 10 / 85 x 10

IMG_4820

notes:  The rows were light but it helped us to keep things quick by keeping the weight the same and focusing on the contraction.  Plus its now 3 days of Back work in a row so light felt good.

 

Superset Closegrip Bench Press and EZ Bar Curls (60 sec rest)

115 x 15 / 70 x 15

115 x 15 / 70 x 15

115 x 15 / 70 x 15

IMG_4830

 

notes:  Curls much better today.

Bent Over RD Flys (30 sec rest)

15s x 15

15s x 15

15s x 15

IMG_4837

5/27 Chest

Bench Press

warm-up – Superset Bench and Rotator Cuff Work (no rest between supersets)

70 x 5 / over & backs w/ resistance band x 8

85 x 5 / o&b

105 x 5 / o&b

main – Superset Bench and Widegrip Pulldowns (2 min rest b/w sets)

125 x 3 / 150 x 5

140 x 3 / 130 x 5

160 x 10 / 130 x 5

IMG_4791

Assistance

Overhead Press (30 sec rest)

65 x 10

65 x 10

65 x 10

65 x 10

65 x 10

notes:  I tried narrowing my grip t just outside shoulders, heard it might cause less stress on my shoulder.  Felt fine, no loss of strength on these light sets.

One Arm DB Row (30 sec rest)

80 x 10/10

80 x 10/10

80 x 10/10

80 x 10/10

80 x 10/10

IMG_4793

Closegrip Bench Press (30 sec rest)

115 x 15

115 x 15

115 x 15

notes:  Holding up MUCH better than last week!  Of course, moving it to Monday this week helps a lot.

EZ Bar Curls (30 sec rest)

70 x 12

70 x 10

70 x 10

IMG_4804

notes:  had to stop a set when my form fell apart completely

Bent Over RD Flys (30 sec rest)

15s x 15

15s x 15

15s x 15

IMG_4806

1/27 Shoulders, Arms

Shoulder Day!

Overhead Press (0 sec rest b/w supersets on warmups, 60 sec on main)

warm-up – Superset OHP and Rotator Cuff Work

50 x 5 / Over & Backs x 8

65 x 5 / Over & Backs x 8

80 x 5 / Over & Backs x 8

main – Superset OHP and Rotator Cuff

85 x 5 / Over & Backs x 8

100 x 5 / Over & Backs x 8

115 x 9 / Over & Backs x 8

 

Assistance

Superset Bench Press and Widegrip Free Cable Pulldowns (30 sec rest)

85 x 10 / 75 x 10

85 x 10 / 75 x 10

85 x 10 / 75 x 10

85 x 10 / 75 x 10

85 x 10 / 75 x 10

notes:  easy weight but the assistance isn’t a PR contest, it’s about working the contraction, focusing on form.

Superset EZ Bar Curls and Skullcrushers – Escalating Density Set

ok, for this, I put 15 min on the clock, and raced to do 15 sets of 5.  As it’s a superset, that means 75 reps of curls and 75 skullcrushers.  As little rest as possible.  Just go for it!

I also sinched (sp?) up some elbow sleeves tight so I got some blood trapped in the arms; great pump!  After about 8 sets I had to take the sleeves off, arms were swole!  Arms had some bruises, but they were pumped like mad.

65 pounds = 15 sets of 5/5 in… 13:36 min!  Success!

So, I go up in weight next time.

Rear Delt Cable Fly (30 sec rest)

15 x 15

15 x 15

15 x 15

June 5 Arms, Calves

warmup:  5 min elliptical

 

Superset:  V-Bar Pushdowns & Fat Grip Cambered Bar Curls (rest varies)

95 x 20 / fat70 x 8

115 x 20 / fat70 x 8

125 x 20 / fat70 x 8

135 x 20 / fat70 x 8

IMG_4504

IMG_4507

 

Superset:  DB Hammer Curl & Assisted Dips  (rest varies, 3 second negative on the dips)

40s x 8 / (50%BW) x 10

40s x 8 / (50%BW) x 10

40s x 8 / (50%BW) x 10

40s x 8 / (50%BW) x 10

IMG_4542

IMG_4549

 

Superset:  Bent Over Overhead Extension & Incline Concentration Curls  (rest varies, extensions followed by partials out of the bottom ROM)

110 x 10, 5P / 25s x 10

120 x 10, 5P / 25s x 10

120 x 10, 5P / 25s x 10

120 x 10, 5P / 25s x 10

IMG_4582

IMG_4585

 

Superset:  Standing Calf Raise Machine & Dorsiflexion  (30 sec rest)

235 x 8 / 50

255 x 8 / 50

275 x 8 / 50

295 x 8 / 50

315 x 8 / 50

335 x 8 / 50

355 x 8 / 50

395 x 8 / 50

 

post workout:  30 min elliptical

Cycle 2 Week 3 Arms

My routine might be changing up very soon!  Enjoy the familiarity while it lasts 🙂

 

No workout buddy this time, ah well

 

Superset V-Bar Pushdowns and Cambered Bar Curls  (about 45-60s rest, follow each curl set with partials out of the bottom ROM)

130 x 15 / 75 x 8, 10P

130 x 15 / 75 x 8, 10P

130 x 15 / 75 x 8, 10P

130 x 15 / 75 x 8, 6P

notes:  Upped the weight this week!  Got real tough on the curls!

 

Superset Hammer Curls and Pronated Kickbacks (about 45s rest; for hammer curls, do 8 full ROM then 8 partials out of bottom of ROM)

40s x 8, 8P / 30 x 8/8

40s x 8, 8P / 30 x 8/8

40s x 8, 8P / 30 x 8/8

40s x 8, 8P / 30 x 8/8

notes:  Upped the weight on these as well.  Felt great!

 

Superset Skullcrushers and Preacher Curls  (45s rest)

65 x 10 / 65 x 10

65 x 10 / 65 x 10

65 x 10 / 65 x 10

65 x 10 / 65 x 10

notes:  And I dropped the weight on these.  And went back to the bar for skullcrushers.  Preachers still tough!

 post-workout:  60 min Spin class!  Great cardio blast to top things off.

Cycle 2 Extra Arms

ok, so this is out of order, I did this before Legs.  sue me!  been a while!  back at it!

 

 

We have a special guest – my friend Katie came to work out with me!  Yay!  Having company at the right time can push you through your workout.  We cut through this one at blazing speed!

Arms

Superset V-Bar Pushdowns and Cambered Bar Curls  (we traded back and forth, my superset was her rest; for curls do 8 regular full ROM then 10 partials out of the bottom of ROM)

IMG_4369

IMG_4375

110 x 15 / 70 x 8, 10P

120 x 15 / 70 x 8, 10P

130 x 15 / 70 x 8, 10P

130 x 15 / 70 x 8, 10P

IMG_4377

notes:  Getting a good pump going in my arms already!

 

Superset Hammer Curls and Pronated Kickbacks (traded back and forth; for hammer curls, do 8 full ROM then 8 partials out of bottom of ROM)

IMG_4379

40s x 8, 8P / 25 x 8/8

35s x 8, 8P / 25 x 8/8

35s x 8, 8P / 25 x 8/8

35s x 8, 8P / 25 x 8/8

notes:  I didn’t feel like I could control the 40s, so I dropped.  My first time trying pronated kickbacks (keep your palm facing the ceiling the whole time)… I like them MUCH better!!  I think we have a winner!!  ding ding!  goodbye regular kickbacks!

 

Superset 1DB Skullcrushers and Preacher Curls  (traded back and forth)

IMG_4392

60 x 10 / 70 x 10

60 x 10 / 70 x 10

70 x 10 / 70 x 7 RP 3

70 x 10 / 70 x 7

IMG_4403

notes:  This is where my biceps failed!  I couldn’t even control the negative any more, so I called it a day.  I had wanted to do skulls with a kettlebell, so I tried a DB instead… didn’t like it.  ROM was too small, DB kept getting close to my head.  BB next time, F it.  Katie was definitely feeling it, she couldn’t pick up the workout sheet off the chair by the end, her grip was gone, arms pumped!!

 post-workout:  25 min stairmaster

A nice and hard arm workout!  Great way to kick off my Saturday!