Tag Archive: incline curls


Saturday Back and Biceps

I slept in, yay Saturday!  I had to run some errands before the gym, so no time for Spin.  I brought my TRX kit with me, and met briefly with a trainer friend of mine; he took a look at it to see if it was working, and he gave me some good pointers.  Thanks Terry!

OK, hammer time!

Back & Biceps:  (30 sec rest b/w sets)

warm-up rows with TRX

widegrip pulldowns:  180 x 15, 15, 15, 15

t-bar row:  90 x 12, 12, 12

bent over one hand db row:  (no rest, back and forth hand to hand) 70 x 12/12, 12/12, 8/8

machine hyperextension:  285 x 12, 12, 12

spider curls:  (minimal rest, back and forth hand to hand) 30 x 15/15, 15/15, 15/15, 15/15

incline curls:  60 x 12, 10, 8

EZ bar curls:  75 x 3, 4 ***

closegrip cable curls:  120 x 12, 10, 8

widegrip curl machine DROPSET:  120 x 8, 100 x 6, 80 x 4+1 slow neg, 60 x 6 + 1 slow neg

elliptical – 30 min, 70% resistance, incline 9

notes:  again, my energy seemed to drop off fast.  The pulldowns and spiders were up first, and I could dig deep and grind those out, but the tank was depleted for every movement that followed.  Oh well.  I AM very happy that I had a breakthrough on the pulldowns, those were a long time coming.  Even though this man and woman were crowding me having a moronic conversation and semi-flirting with each other.  Scatter, useless creatures!!

The gym has a brand-new t-bar row machine, so I tried it out.  I couldn’t figure out how to adjust the pad, I don’t know if you even can adjust it, and I am tall, so it was a little too short for me.  I kept the weight light, and just got used to the machine.  The weight will go up asap.  A side effect of my whole chest hanging off the t-bar row pad while I did rows was that my low back got DAMN tired, and I just ran out of strength during the bent over db rows.  After those db rows I was pouring sweat and had a sore lower back, so for my hyperextensions, I just used the machine.  It’s easier.

Spider curls went great, I really dug deep.  I think I did slightly better on the inclines too, so that is good.  When I went to curl the EZ bar, I felt tendonitis flare up in my left forearm again… So I tried it twice, then gave up.  I went over to the cables and busted out a bunch at closegrip, then I went to the curl machine and widened my grip and did a drop set.  My biceps were smoked!  I could barely move the weight by the end, so on the last 2 drops I did a slow negative at the end, just closed my eyes and held it in place as long as I could.

Jumped on the elliptical and burned a bunch of calories.  I have the acupressure guy on Monday, I will offer up my forearms on the altar of massage pain, for sure.

 

And then I went down to the GNC because they were having a sale.  I was on the hunt for cheap protein.  I don’t know how much you guys pay for protein, but if I can find an isolate (since I am going low carb) for under a dollar a scoop, then I am happy.  I found some good deals, I ended up buying about 10 lbs of isolate for about 50 cents a scoop, so I am set for a while!!

I don’t just drink protein shakes, no no no!  I eat lots of steak, chicken, bacon, carrots, cauliflower, celery.  Last weekend I cooked up a batch of chili to last me through the week.  Check it out!

doesn't that look good?!

doesn’t that look good?!

 

I make it with  a bunch of lean ground beef, black beans, tomatoes, onions, mushrooms, green pepper, garlic, then slow cook it for hours.  Pretty simple, pretty healthy, lots of spices!

 

How about you?  Any good workouts lately?

Tuesday I made it to the gym for 6, then did some back work while I waited for 7 am spin.

Tuesday AM Back  (30 sec b/w sets)

assisted pullups:  widegrip x 15, 12; underhand x 12; hammergrip x 10

widegrip machine row:  225 x 12, 8, 8

narrow pulldowns:  180 x 15, 12, 10, 9

hyperextensions:  2×25 plates x 12, 10, 12

SPIN

notes:  my focus wasn’t really there this workout, and I had recently increased the weight on most of the exercises, so in the end I didn’t push it too intensely, I just got comfortable with the increases.  The pullups went well though, I was happy with those.

 

At lunch I slipped out of work to go do some biceps at the office gym.  It was totally empty!

Tuesday Noon Biceps  (30 sec rest b/w sets)

spider curls:  30 x 15/15, 15/15, 12/12, 10/10

incline curls:  30s x 12, 8, 4

EZ curl:  75 x 12, 12, 12

cable curl drop set:  105 x 12, 75 x 12, 60 x 12, 45 x 12

notes:  spider curls felt really good, but I just had no energy for the inclines.  This was disappointing, and in some way it got me worked up, and came at the EZ curls really aggressively, since no one else was there.  I nailed those sets!  I was quite happy with those sets, I went quick but stayed flat against the wall and didn’t cheat and/or swing.  I was feeling some tendonitis again in my left forearm, so I did cable curls for the drop sets instead of preacher curls.  Those felt light, will go heavier next time.

 

Wednesday morning I made it to the gym about 6:30 am… I just wasn’t motivated for spin.  So I did legs, then some cardio after.

Wednesday AM Legs  (30 sec rest)

warmup:  10 min on elliptical

45 degree leg press:  2 warmup sets with 540; 720 x 15, 15, 15, 15

stationary lunges:  90 lbs x 12/3***

stiff-legged deadlift:  185 x 12, 12, 12

leg extensions:  180 x 12, 12, 12, 12

seated leg curls:  180 x 15, 15, 15, 15

cardio:  elliptical at 65% resistance, incline 9, burnt about 660 Cal

notes:  The Leg Presses felt stiff, but good.  When I went to do lunges, on the first set with my right foot forward, my left ankle just gave out and rolled!  Luckily it wasn’t my weight-bearing foot!  That left ankle had been sore since Sunday, so I knew it wasn’t a fluke.  I cancelled lunges (screw you lunges!) and moved on to SLDL while I gathered my thoughts.  After SLDL, I decided to throw in some leg extensions, leave the weight off my ankle.  After those I did some leg curls.  Have to say, the hamstrings felt strong this workout!  They are really coming in nice, not sure if they look any different, but they are getting much stronger, something is clicking.

 

At lunch, I slipped out of work with a coworker to go to the office gym.  He did cardio, I did shoulders.

Wednesday Noon Shoulders (30 sec rest, you know the drill)

seated smith machine shoulder press:  2 warmup sets; 80 + bar x 15, 15, 12, 9+4

cable lat raises:  45 x 10/10, 8/8, 8/8

reverse cable fly:  90 x 12, 12, 11

db shrugs:  170 x 15, 15, 15, 15

notes:  this workout was super quick, made it easy to get back to work.  With the presses, on the last set I did 9, then paused a few sec, then busted out 4 more.  Some minor progress since last Friday, so its all good.  Lat Raises was a big jump in weight, so I was conservative with the reps while I let my shoulders get used to it.  For the shrugs, I tried to apply the advice Les had been drilling into me:  pull up and back, not just up.  Use your traps, not your neck.  So I did that, and they went pretty well.  Grungy ass 85 lb old school dumbbells were murder on my fresh calluses though!

 

And those were 2 days worth of workouts!  How about you?  Any good workouts?

when in doubt, just lift

How much training is overtraining?  I think it’s different for everyone, and you have to learn what your own limits are.  I learned what my limits were last year when I sprained my shoulder, so I know what’s at stake.  But when I eat clean, get good sleep, and use supplements sensibly, I find that sometimes my capacity spikes, and I can do more… I WANT to do more.  Not all the time, I listen to myself, but every week or two I just have one of those days where I want to see how far I can go.  It’s that kind of mentality that leads me to do spin marathons, to do multiple hot yoga classes in a row, you just do it because you CAN.

I don’t encourage anyone to push past where they are comfortable, but I am also sick of people filling new weightlifters heads full with notions like “6-9 working sets for biceps is optimal, and anything more is overtraining”.  Bullshit, know your own limits.  I have tried back and bicep sessions where I do 13 sets for back and 7 sets for biceps (bear in mind back work often uses the biceps),and I have recently had to admit to myself that 7 sets for biceps just does not FEEL like enough.  I want more than that.  I can, and will do more.

So while I do have a plan, every once in a while I get strange notions into my head, and mix it up, often adding volume.  Just because I can.

All Thursday night I felt restless, I had a lot of doubt and self-talk filling my head, and I was tired of all the noise.  I went to bed early.  When I woke up Friday, the chatter was still there, so I resolved to go to the gym every chance I could get, all day long, and “just lift”.  When in doubt, just lift.

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So Friday morning I showed up for 6 am spin with Andrea.  We got our work in.  After spin was done, my legs felt really good, so I figured why not do some lifting?

morning leg work:  (30 sec rest b/w sets)

squats:  115 x 5, 135 x 5, 155 x 5, 175 x 5, 185 x 7

leg extensions:  180 x 12, 12, 12, 12

stiff-legged deadlift:  175 x 12, 12, 12

seated leg curls:  165 x 15, 15, 15, 15

standing bodyweight calf raises:  95, 95, 95, 95

notes:  I am happy to report I got some good depth on squats finally!  Instead of focusing on high reps, I just ramped up weight each time and focused on getting DEEP.  This squat rack has a mirror in front of it, so I could make sure I went deep enough.  And it worked well, I got below parallel each time, almost smacked the ground with my butt a few times!  If I can just get used to that feeling, I can replicate it without a mirror.  I will dismantle this messed-up mental block I have regarding squats, one rep at a time.

Once squats went so well, the rest was cake.  My hamstrings are definitely feeling stronger after all those SLDL and prone leg curls I do in the studio with Leslie.

So, morning cardio and leg day down, off to work!

Work was aggravating, so I slipped out at lunch (well, more like 11 am).  It’s humid out today!  Went to the adjacent office gym for some shoulder work.  Place was empty!  A coworker joined me, he only did cardio (he also had not had anything to eat all day… son, I am disappoint).

noontime shoulder work:  (30 sec rest b/w sets)

smith machine seated press:  warmup, 80 + bar x 15, 15, 10, 11

cable lat raise:  30 x 12/12, 12/12, 12/12

reverse pec deck:  60 x 12, 12; 90 x 12

cable upright row:  120 x 12, 12, 12, 12

notes:  it went pretty good, cleared my head some more.  shoulders looked good in the mirror during the seated press!  it was short, but I had to get back to work.

I barely escaped work with my sanity, and had to head to the studio for my apt with Leslie.  But I had a conundrum:  I had already done legs and shoulders!  What could we do?  We decided Les and I would team up on some badass biceps exercises!

Biceps with a Buddy (sets are traded back and forth between the lifters)

15 min warmup on the elliptical

Spider Curls:  25 x 15/15, 15/15, 15/15, 15/15

curls for the girls!

curls for the girls!

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incline curls:  50 x 12, 12, 12

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EZ bar curls:  70 x 12, 12, 12

preacher curl DROP SET  50 x forever; 40 x forever

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notes:  these felt great!  I really enjoyed working out with a buddy.  Tbh, I was goofing around a lot, although Leslie seemed to be in pain, haha!  I wasn’t sure how much gas I had left in the tank by this point, we were filling up my 4th hour in the gym in that day alone… but I think I could have gone heavier, and will next time.

We still had 15 min before Leslie’s next client, so we figured, hey, Les can do some triceps!  I would join, but I just did them yesterday so I’ll hold the camera while you do the work, haha.

rope pushdowns

rope pushdowns

dumbbell skullcrushers

dumbbell skullcrushers

 

Not a lot of time, so we did some BRUTAL dropsets of rope pushdowns, then some high rep sets of skullcrushers.  I did them on Thursday, so I know they work fine 🙂

 

And that was my day!  75 min cardio, 20 sets legs, 14 sets shoulders, 11 or so sets biceps, was that too much for one day??  For some people maybe, but be your own judge.  Of course, I had a secret weapon that got me through the day…

 

this awesome goddamn shirt

reppin CT Fletcher

reppin CT Fletcher

 

Sorry for not posting yesterday!  The time at the gym went real late, so when I got home I just ate then went to bed.

Monday evening I went to the gym for a session with Leslie – legs and shoulders.  Since it is such a busy workout, we stagger the leg and shoulder sets back to back, mixing the exercises together.

Legs and Shoulders workout from Hell: (minimum rest b/w sets, back and forth legs to shoulders)

Leg Press warm-up: 270 x 20, 360 x 10, 450 x 10, 540 x 10

Leg Press & half-kneeling Landmine Shoulder Press:  720 x 15, 15, 15, 15; 35 x 15/15, 15/15, 12/12, 12/12

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landmine shoulder press

landmine shoulder press

Walking Kettlebell Lunges & Cable Lat Raise:  90 x 11, 11, 11; 30 x 12/12, 12/12, 12/12

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reppin the POG

reppin the POG

Stiff-Leg Deadlift & Reverse Cable Fly:  165 x 12, 12, 12; 80 x 12, 60 x 12, 12

using wrist straps

using wrist straps

 

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prone leg curl & db shrugs:  85 x 15, 15, 15, 15; 170 x 15, 15, 15, 15

leg curls for the girls!

leg curls for the girls!

 

shoulders almost visible!

shoulders almost visible!

standing bodyweight calf raises:  95, 95, 95, 95

cardio:  45 minutes on elliptical

 

notes:  this workout was BRUTAL.  Chaining leg presses and the landmine presses… I don’t know if it was my legs being crushed into my stomach followed by the mild core work keeping the weight stable… but I wanted to puke by the third set.  That kicked my butt.  And then right after that were lunges!??!?  Why are you so cruel, Leslie??  (oh yeah, this workout was my idea)

The first 2 exercises kicked my butt, and the lunges kicked me while I was down.  I had to stop often and catch my breath.  And then I got mad because all this stopping was chewing up my time.  Lat raises went well enough, though.

I didn’t want to wear out my grip with the SLDL’s and have nothing left for the shrugs, so I wore straps for that movement.  Yet still, I was tired as heck and was swinging too much with the flys, so we dropped the weight down.

New higher weight for the leg curls, and YUP needed some help finishing those sets.  Shrugs were cake though.  Leslie even said she could make out my shoulder muscles through all the layers of fat!  Yessssss… a little definition.

We were out of time, so I did calf raises on my own, then did 45 min of cardio.

Then I went for a therapeutic massage with acupressure dude.  He said my shoulder seems more flexible, hooray!  Good, I need that badboy in peak form so I can recup it.

 

Tuesday I woke up a little late (late night, like I said), then went to a 7 am spin class, worked out the morning cardio.  A coworker (who I have now turned into a Scivation Xtend fan, and a pwo addict, muahahaha, he comes by and pays me a dollar per scoop to mooch off me), asked me to go work out at lunch!  Sure!  We headed to the office gym for some back and biceps.

Back & biceps (30 sec rest b/w sets)

widegrip pulldowns:  warmup, 180 x 15, 15, 11, 11

bent over BB row:  155 x 12, 12, 9

one hand db row:  65 x 12/12, 12/12, 12/12

spider curls:  20 x 15/15, 15/15, 15/15, 15/15

incline curl:  60 x 9; 50 x 7, 7

ez bar curl:  75 x 9, 5, 7

notes:  back went ok for a weird and different gym.  bb rows felt pretty good.  the gym was SO busy!  the weights were packed, the cables were packed, the leg presses and machines… totally empty.  haha “dudes”, so predictable.  Inspired by the CT Fletcher youtube vids, I did spider curls for the first time, I see lots of potential fun in my future 🙂  I made the coworker try them too, I think he was a fan as well.

My focus and mindset totally crapped out for the inclines and the straight curls, I don’t know what it is but I need to tighten up my headgame sometime soon, I keep having subpar bicep sets, even when the other stuff goes well.

For the ez bar curls, it was my first time doing them in a few weeks, and no forearm pain at least, thankfully.  To keep me from swinging, I stood against a wall, which I think helped me keep good form.  Probably the way I want to go in the future while I get stronger at these.

 

And that was the past few days!  How about you?  Any good workouts?

 

time and inclination

Friday morning I got up and went to Spin for 6 am.  Spin felt hard this time, man!  The pedals felt heavy, I was sweating, it was just grueling the whole time.  But I got through it.

It was a kind of different day at work.  I was working at a different office today, but wasn’t expected until a little later in the morning, so I had all this free time… I wanted to do a bunch of weights and go crazy!  I had the time and I had the inclination.

BUT, and a big but at that.  I was due to do back and biceps with Leslie later.  But my big butt wanted some weights!  I compromised, do lots of biceps in the morning, and just do back work later with my trainer.  But I only had 7 sets of biceps planned when it was bookended with back… hmmm, 7 sets seems hardly enough, let’s see how much bicep work I can do before I run out of time or inclination!!  (turns out the answer is 15 sets)

 

Bicep Blitz:

across the body hammer curls (1 min rest) – 3 warmup sets; 70 lb DBs x 5, 5, 5, 5

standing dumbbell curls (30 sec rest) – 40 lb DBs x 12, 12, 9

incline curls (30 sec) – 30 lb DBs  x 7, 7

bicep curl machine (30 sec) – 70 x 15, 15, 15, 15

cable hammer curls w/ rope, dropsets:  set # 1 – 70 x 22, 50 x 12, 30 x 10; set # 2 – 90 x 12, 70 x 7, 50 x 9, 30 x 8

 

notes:  That is normally more volume than I do for my biceps, especially since I hit them twice a week, but what can I say?  I just WANTED to.  Sometimes overtraining is ok, listen to your body and go for it if you feel so inclined.  Just don’t do it all the time.  This all took me about 45 minutes, I was pretty much all business.

I bet part of that burning desire to give the biceps a good workout was my frustration about always having to pull back due to the tendonitis in my left forearm.  So I deliberately chose a number of exercises that I thought wouldn’t bring on the burning.  The standing curls were the riskiest, and those didn’t cause a flare-up, so I had this window of opportunity to work my arms lots before the tendonitis came back, and I took it!

As you can see, I started out with heavier weights and low reps and longer rests to wake the biceps up and maybe recruit as many fibres as I could.  Then the standing and incline curls were just me putting in work, over and over.  I stopped the standing curls when I felt like I was losing to much form, and so switched to incline curls, where it is harder to swing with your body and cheat.

Then the machine curls were lower weight and higher reps, just pump them out.  The first few sets I also took an extra second or two at the peak of the movement to really squeeze and contract the muscle, but by the last few sets I was tired and I just wanted to pump reps out.  Then the hammer curls with the rope were the finisher, do as many as I can, and keep dropsetting myself all the way down to the ground, just exhaust the muscles.

I bet I am sure gonna feel it tomorrow!

Later on that day, Les had to cancel because she was sick!  BOOO.  Well, she was still willing to come in and train, but frankly, I did not want to catch her bug.  SO she promised to be better by tomorrow, and we moved our session to then.

This means I could have actually done both back and biceps in the morning, but instead I got to experiment with the biceps a little, which was pretty fun!

 

And how about you?  Any good workouts today?

 

post-illness workout

My apologies for not posting sooner.  I have been feeling sick all week.  Some sort of flu.  On top of that, sometimes when I am fighting off a bug, my digestive system just shuts down,  Food doesn’t move through me, I get all backed up.  Over time this forces me too eat less and less, so I start to get weaker, and have less energy to fight off the bug.  It is a vicious circle.

I have been making extensive use of fibre and digestive enzymes all week to help me get right on the inside, and lots of rest to fight off the flu.  Unfortunately, all that fibre and the enzymes, they really wear on my stomach a lot, it turns the gut into a battleground.  By the end of the week, my stomach was sore, it hurt.  Like it was in shock and needed a lot of rest.

Anyways, not a lot of spin this week, which is unfortunate, as I have the spinathon next week!  I did a chest and back workout on Wednesday, but I was pretty wobbly at that point, so it was a pretty lacklustre workout.

By Saturday, I was ready to test the wheels out again.

Spin class was crowded!  They only put up the signup sheet 15 min before the class, and there was a lineup of about 30 people!  Zoinks!  I stood in line and got a spot (my friend was not so lucky, and was denied, looks like I am on my own this time).

By the time I made it to the bikes, there weren’t a lot of choices left.  The one I grabbed had no straps, you needed the hard shoes you click onto the mounts, so I had to trade with a neighbour for foot straps (he had the hard shoes).

The class was being led by Mandy.  I have mixed feelings about Mandy (sorry to call you out Mandy! I am sure you wont see this).  She has been teaching for a while, and her curriculum is solid.  But Mandy “demands” a certain level of enthusiasm in her class.  By that I mean if you don’t start hooting and hollering on command, she nags you.  She starts to whip out the sarcasm, “REALLY feeling the enthusiasm in here today!”  she singles people out and tries to talk right to them.

My objection to that is that if the teacher chatter isn’t related to the spinning, then to me it’s just noise, and I try to tune it out.  You may as well be speaking to me in Chinese, I just don’t respond.  I don’t hoot and holler when it’s asked for, I don’t respond to queries about whether we want it easier or harder.  I am not a “participater”,  just tell me how to run the course and I will do it.

Unfortunately, Mandy eventually zeroed in on me.  She asked some question to the class, I don’t remember what it was, something meaningless, and then she turns to look at me, and she waits for a response.  I just stare back at her.  She starts to make little motions with her head, little micro-nods and rhetorical “yeah?”s waiting for me to talk back.  I just stare at her, I think at one point I shrugged.  Mandy tried to engage the class in my silence, “does he want us to RANDOMQUESTION?  Nope?  He’s more like, NO, stop looking at me.”  A few people in class chuckle at my expense, and we keep going.

After that fairly irritating class, I decided not to do 2 in a row.  You’re a fine RPM instructor Mandy, but being an enthusiasm nag is NOT my style.  Your class seems popular though, so more power to you.  Just not for me.

I went to the other side of the gym to try out a new shoulder and arm routine.  Let the brutality commence!

shoulders & arms:

barbell military press (2 min rest):  65 x 5, 95 x 5, 115 x 5, 5, 7

seated DB press (60s rest):  100 x 8; 90 x 8, 6; 80 x 8, 8, 8, 8, 7

cable reverse flyes (4-2-4 cadence, 90s rest):  55 x 8; 33 x 12, 12

face pulls w/rope:  (10s rest!):  28 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

DB skullcrushers (60s rest):  60 x 6; 40 x 8, 8, 8, 8, 8

seated 2-handed DB extension (4-2-4 cadence, 90s rest):  50 x 7; 40 x 7; 30 x 7

incline DB curls (60s rest):  30 x 8/8, 8/8, 8/8, 8/8, 8/8, 8/8

concentration curls (4-2-4 cadence, 60-90s rest):  25 x 5/6; 20 x 10/10, 8/8

notes:  time really got away from me while doing this workout.  It felt like allout war!  I was totally mentally absorbed in it.  Even though I looked at the clock to take note of rest times, I didn’t check the overall time.  When I finally did, I realized this was like a 90 minute workout!  Zoinks!  60 min Spin followed by 90 min weights, no wonder this workout was kicking my ass.

And it WAS kicking my ass.  I took a shower, crawled out of the gym, came home, and took a long nap on the couch.  This one was nasty!

I made it rhough the shoulder presses, but the ultra-slow cable flyes were murder on my rear delts.  Then I powered through some marathon face pulls, but the damage was done, I had little to no gad left in the tank for my arms workout.  This shoulder workout would have been perfect for me by itself, but with arms added in, it was BRUTAL.  I had to keep dropping the weightson the arm exercises because I couldn’t make it happen any more.

I tried the “twisting” during the incline curls, like I did last week, but I wasn’t feeling it this time.  I think my biceps were more warmed up by that point last week, so the twisting worked, but my biceps were still warming up during this workout, so there was no “pump” to twist off of.  Oh well, still learning.  I stopped the twisting for Set 3 onwards.

This one had it all, some good 5×5 compounds, lots of volume, slow rep isolation finishers.  Scary workout!  But worth it.

And how about you?  Any good workouts today?

Friday night Arms

Leslie is clearly an avid reader of my blog!  I showed up to the studio Friday night and she wanted a good old-fashioned biceps/triceps workout!  Epic!

I would like to take a moment to acknowledge how awesome it was that there were lots of people in the studio.  Many a Friday night Leslie and I have been the only ones there puttin in work.  It’s really good to see.  Maybe people binged on chocolate and felt guilty, haha!

EZ Bar Curls:  25s for 15, 12, 10

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Superset – Incline DB Curls to Standing Curls:  50 x 12/12, 12/10, 12/10

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Superset – Preacher Curls to Hammer Curls w/ Rope:  Bar+30/70  10/12, 10/12, 10/12

go low!

go low!

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Incline Tricep Pushups (kneehigh incline):  12, 12, 12

2-Hand Overhead Tricep Extensions:  70 x 12, 12, 12

notes:  We got carried away having fun with biceps and didn’t have a lot of time left for triceps.  Oh well, sorry triceps!  Next time.

I don’t know really how much the EZ curl bar weighs.  I should probably make a point next time to check.  I think the old school heavy ones weighed 25 and these new thin ones weigh maybe 15?  Let’s pretend this one was 25 and I lifted more than I did and we won’t tell anyone 🙂

During the incline and standing superset, I would stop a few reps short, twist the weight around by rotating my forearm, and then pump out the last few reps.  This worked really well on the inclines, it made the last few reps quite hard!  It didn’t have the same affect on the standing curls, I think it only works to recruit more bicep fibers if the bicep is bearing the strain of holding it up at full hang.  That happens with inclines, it doesn’t so much with standing curls.  Oh well, lesson learned.  It was a nice experiment.

Supersetting bicep exercises back to back is fun!  Scary but fun.  Scary for me because the biggest issue with my biceps is they run out of gas quite quick.  I find pump sets pretty draining, and supersetting has the same effect:  biceps send message to brain, please stop! We are lazy, and need to catch our breath.  So I don’t need to go heavy on bicep supersets or pump sets, I get some nice aching and groaning by just keeping it going for longer.  TUT kills my biceps.

I don’t remember how many reps I did on the last 2 sets of the standing curls, I just know I didn’t get all 12.  I was close though, so let’s say 10.

The preachers were relatively easy, I could def go heavier, but again we were supersetting, and this being an isolation, I wanted to let my arms drop all the way (not all the way down as in locking my elbows, just enough to keep a small bend in the elbow and stretch those muscles out).  Not that I didn’t need some help on the last set, haha!  Whatevs.

Hammer curls with a rope was interesting!  That’s a new one for me.  The cables always change the way the exercise hits the muscle.  With dumbbells, you have momentum at the top as the side weight swings up and over.  With the cables, you have to keep working, so those last few inches are much harder than you are used to.  Also, you have a tendency to want to collapse your arms inwards with the rope, you gotta fight that shit and keep spreading the rope up and out as it gets to your shoulders!

And that was my Friday night workout!  How was your Friday night?  Any good workouts?