Tag Archive: preacher curls


Cycle 2 Week 3 Arms

My routine might be changing up very soon!¬† Enjoy the familiarity while it lasts ūüôā

 

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.

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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 Рmy 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!

Just felt like doing some extra Back work, since last week “sucked truckstop restroom vomit right off the floor”.¬† So I added in my Back Assistance to my regular Arm Day, upped the Back sets a bit and shaved a few sets off the Arm work.¬† Let’s get it!

 

Back Assistance and Arms

Meadows Rows  (45s rest)

bar x 8/8

quarter plate x 8/8

2 quarters x 8/8

2 quarters x 8/8

2 quarters and a dime x 8/8

2 quarters and a dime x 8/8

notes:  Like a Landmine Row, except you stand perpendicular to the bar (you drag it across your body).  Hold the thick end of the bar outside the plate.  Let it pull your scapula down at the bottom.  Try not to use your arm.

Closegrip Machine Row (explosive reps, 45 sec rest)

100 x 6

150 x 6

200 x 6

200 x 6

200 x 6

200 x 6

notes:¬† Explode!¬† Try to ram those elbows back.¬† Grunt generously ūüôā

Stretch Pulldown (45 sec rest)

150 x 8

170 x 8

190 x 8

210 x 7

210 x 6

notes:  Also called a scapulae stretch pulldown, you take an extra-wide grip, go a little heavier, only bring it down to the top of your head, and at the top you let it stretch your scapulae, pull them out of packed position a bit (try not to let it pull you out of the chair).

Superset Rope Pushdowns and 1.5 Closegrip Cable Curls (30 sec rest, keep hands together on the pushdowns, 1.5 means you do a full curl rep then do a half rep from the bottom)

100 x 15 / 90 x 10

120 x 15 / 100 x 10

120 x 15 / 100 x 10

Superset Across the Body Hammer Curls and Tricep Extensions (30 sec rest, tricep extensions done Roman Salute style then add 5 partial reps from the bottom ROM after the full reps)

45s x 10 / 40 x 10, 5P

45s x 10 / 40 x 10, 5P

45s x 10 / 40 x 10, 5P

Superset Incline Skullcrushers and Slow Neg Preachers Curls (30 sec rest, 3 sec negatives on the preachers)

50 x 15 / 60 x 8

50 x 15 / 60 x 6

50 x 15 / 60 x 6

notes:  Preachers were killing me!  Doing slow negs as I got to the bottom of the ROM (almost straight arm), made it near IMPOSSIBLE to pull back up!  No momentum.

post-workout – 20 min cardio

Week 3 Arms Weekend

I did a spin session with a friend on Saturday and a spin session with a friend on Sunday.¬† After Sunday spin I went and did a quick arm session.¬† I don’t know what it is, but I keep feeling isolated and disconnected.¬† Everytime I try to reach out and be friendly, I feel like I overreached.¬† Nothing is adding up right now, things are just not clicking at all.¬† The grace is gone right now.¬† I feel like I am about to fight with people constantly.¬† To borrow from my last post, maybe the sheep needs to sleep for a while, he isn’t appropriate at the moment.

 

Arms

 

Superset Rope Pushdowns & 1.5 ROM Closegrip Cable Curls  (hands stay together on pushdowns, curls are a full rep then a half rep out of the bottom, 45 sec rest b/w supersets)

110 x 15 / 80 x 10(1.5)

110 x 15 / 90 x 10(1.5)

110 x 15 / 90 x 10(1.5)

110 x 15 / 90 x 10(1.5)

 

Superset Across the Body DB Hammer Curls & Roman Salute Cable Tricep Extensions (45 sec rest, for extensions, bring fist across body to chest, then straighten arm.  after extensions reps, do partials out of bottom ROM)

40s x 10 / 40 x 10, 5P (each arm)

40s x 10 / 40 x 10, 5P (each arm)

40s x 10 / 40 x 10, 5P (each arm)

40s x 10 / 40 x 10, 5P (each arm)

 

Superset Incline Skullcrushers & Slow Neg Preacher Curls  (45 sec rest, slight skullcrusher incline, bring skullcrushers down past head, 3 second negative on the preacher curls)

65 x 12 / 55 x 8

65 x 12 / 55 x 8

65 x 12 / 55 x 8

65 x 12 / 55 x 8

 

Oh yeah, did I mention I did a spin bike marathon on Saturday??¬† NBD, do one every year.¬† On to the next workout ūüôā

 

I was challenged¬†by a friend¬†to go through the Quantum Body Method series of workouts put out by Ergogenix and Robert Hatch (isn’t that the fat naked gay dude from Battlestar Galactica?).

http://www.bodybuilding.com/fun/video-ergogenix-quantum-body-method.htm

Then people are all like, “nooooo, don’t dude, WAY too tough”.

*puts hands on hips, hearty laugh*

Not scared of volume, not scared of giant sets.  Not scared of anything.  WORKOUTS SHOULD BE SCARED OF ME.

Yeah, so I had a marathon yesterday, so what?  Time for the gym.  Wanted to get in some work ASAP while I still had the carbs from the last few days in my system.

QBM Chest and Biceps

Decline Bench Press Machine (pyramid, no rest)

80 x 20, 100 X 10, 120 x 10, 100 x 10, 80 SLOW x 4, 60 SLOW x 6

notes:¬† far as I could tell from the video, this was one long-ass set only.¬† They tell you to start with the weakest part of your chest first, and my lower pecs are WAY softer than my upper, so I started with the decline.¬† They want ZERO rest, so I opted for the machines since I didn’t have a spotter.¬† Just keep pumping them out.¬† You climb up to Set 3, then climb back down to Set 5.¬† Set 5 is supposed to be SLOW, so I chose 5 second pos and negs.¬† The first time I did 80 pounds was nothing, but Set 5 80 pounds with extra slow reps?¬† DEADLY.¬† I had to drop it one more and keep going with Set 6 just because I was so embarrassed I could only do 4.

Flat BB Bench Press (45 sec rest)

135 x 15
135 x 15
135 x 15
155 x 15
175 x 12

notes: These were feeling really good so I went for a couple of extra sets.

Superset Incline Bench Machine and Pushups (45 sec rest b/w supersets)

60 x 10 UP 80 x 10 UP 100 x 7 / pushups x 6
80 x 10 UP 100 x 10 UP 120 x 3 / pushups x 6

notes: Far as I could tell, he only wanted 2 sets.  I used the machine again to facilitate a quick pyramid.  First attempt I set the seat way too low and my shoulder screamed immediately.  Very scary.  So I raised the seat and achieved the sets you see above.  I was nervous about my shoulder so I set the weight lighter in the first set, then raised it for the second set.  Could barely get out those 3rd tiers of the pyramid!

Cable Fly – High, Mid, Low (45 sec rest)

60 x 10 HIGH, x 10 MID, x 10 LOW
60 x 10 HIGH, x 10 MID, x 10 LOW
60 x 10 HIGH, x 10 MID, x 10 LOW

notes: Low was SUPER tough, not just because I was up to rep 30 by then.  I think I am weakest from that angle.  I should have remembered my bench press approach and started low and worked high with the isolation work.  Oh well, got them out, albeit they were ugly as hell.

Bicep Giant Set:  EZ bar curls, Hammer Curls, Hammer/Reg Curls, Rev Preacher Curls (45 sec rest)

50 x 20 / 15s x 20 / 15s x 10&10 / 25 x 10 CLOSE 10 WIDE
50 x 20 / 10s x 20 / 10s x 10&10 / 25 x 10 CLOSE 10 WIDE
50 x 20 / 10s x 20 / 10s x 10&10 / 25 x 10 CLOSE 10 WIDE

notes: Pump city!!!¬† As in the video, you don’t set the dumbbells down after the hammer curls, you go immediately to a full ROM regular curl followed by a full ROM hammer curl – reg curl hammer curl ok that’s 1 rep… repeat 9 more times.¬† For the reverse curls I chose to use the preacher bench and do 10 closegrip then 10 widegrip (close was a lot harder).

After my first set, some jackass grabbed the 15 lb DBs, so I had to use the 10s.¬† 15s were VERY hard, 10s were slightly too easy, so it was a tricky balance.¬† The pump was GREAT, hitherto never seen before veins popped up in my forearms!!¬† Partly that was my pwo, but still, can’t get there without the right workout, and this workout delivered the blood!!!

post-workout cardio 25 min elliptical

The pyramids kicked ass!  If I could tweak it a bit, would prob have added in more sets of everything, maybe just added in straight sets (like I did on the flat).

OK, this was a supposed “offday” for 5/3/1. Normally, I would do conditioning. But… I had an itch to do more lifting. So, time for an Arm Day!

For my arms, I like experimenting – doing workouts that scare people, that make purists scream overtraining, that are legitimately dumb. It’s not that I have awesome arms, or that I even expect to succeed. It’s hard to explain, it’s just that I DONT CARE… I will go out and try it and win or lose I just go do it and see what happens. You don’t know what is possible until you try it.

For most people, given the small relative size of arm muscles, what scares them is volume. So I have tried some crazy volume before.

Who out there does crazy arm workouts? How about this guy?

CT

CT Fletcher. Rollin on 22s.

So, time for a CT Fletcher workout!!

Strap yourselves in, this was quite a ride. On top of it all, its Friday and I only had an hour tops. So I would just go at it until I ran out of time.

Arm Day

Cardio Warmup – Elliptical at 25 degree incline, 15 minutes, get the PWO flowing ūüôā

Warmup (no rest, back and forth until all 4 supersets are done)

Bench Dips & Underhand Australian Pullups

20 & 15
15 & 10
10 & 10
10 & 10

Dumbbell Preacher Curls (30-45 sec b/w sets)

40 x 10/10
50 x 10/10
60 x 5/7
70 x 3/4
50 x 10/10

 

IMG_3232

IMG_3239

notes: You kind of have to do these CT Fletcher style to get the full experience. What does that mean? It means you go heavier than you can ACTUALLY go. Any means necessary, shorten the ROM, use your other hand to cheat, w/e. For added effect, try shouting at your biceps to GROW GODDAMN IT. Srs.

So while watching this workout might make Ben Pakulski cry, today form was not the point.

With the 60s, my ROM immediately shortened to the midrange, but the 50s were full range. With the 70s… I couldn’t do a single one without assistance as you can see, nor could I control the negative. It was just a horrorshow, LOL.

And did I mention the rest times in this workout were extremely short? It was the only way I could get some crazy volume in in only an hour.

EZ Bar Skullcrushers (AMAP, but no more than 10 reps, then rest 10 seconds ONLY, then do more. Keep going until you hit 50 reps)

70 x 10, 10, 7, 6, 7, 5, 5

notes: pls Lord, have a spotter for this workout. You will need someone to lift the bar off you for 10 seconds while you rest your arms. My right shoulder got way too involved halfway through, but it was just get these done before your arms collapse completely.

T Curls (30-45 sec rest)

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

IMG_3241

notes: T-Curls are something CT advertised on his Youtube channel. You sit and curl it up sideways to your body, going from a straight arm to a sort of W. You don’t have to go heavy. I don’t think I like them much, but it hit my arms from a different angle and gave me a bit of a break, and it def got hard near the end, lots of times you have to check yourself and breathe once or twice then pump out a few more.

Dumbbell Skullcrushers (lie on the floor and have someone feed you the weights, no rest until you finish with the heaviest weight, climb up and climb down the ladder of weights)

10s x 20
12s x 20
15s x 20
20s x 4 REST 30 sec
15s x 15
12s x 17
10s x 20
8s x 20
5s x 20

notes: This was murder. I WANTED to do 20 reps of each weight, but by the time I got to the 20s, I was so desperate to get the weight up, that I started doing V-Ups… using the momentum from my abs and legs to get the 20s up ROFL. My spotter was rolling on the floor laughing, watching me crunch my legs and arms together just to do a skullcrusher!! So I dropped down the ladder, and kept going until I was into pink dumbbell territory, LOOLOLOL

Sorry no pics of me in agony trying to push up tinkertoy weight, spotter was laughing too hard ūüėõ Near the end, I couldn’t even hold the DBs up over my chest anymore! I was gassed!

Superset Pushdowns and Cable Curls (45-60 sec rest b/w supersets)

90 x 20 & 90 x 20
90 x 20 & 90 x 20
100 x 20 & 90 x 20
100 x 20 & 80 x 20
100 x 20 & 80 x 20

IMG_3245

notes: This was where my Tris started to pull ahead while my Bis were fading. While you may see 20 reps, what happened around set 3 with the biceps was that I slowed around rep 13 and had to breathe a few times and then pump out a few more reps. But I got through it.

Hour was over, go home. I was dripping in sweat and was pumped, no arms left to lift my water bottle.

Sunday Chest, Biceps

I had to play some catch-up!¬† Saturday Chest and Biceps and Sunday Rest Day got switched.¬† I took my gimp calves and hobbled down to the gym.¬† I took a scoop of Fast Fuel 30 min before I lifted up a dumbbell, and took a scoop of Fast Fuel and a scoop of ReGen during the workout, another ReGen scoop during the cardio.¬† They taste well together (Blue Razz and Lemon Lime) and no issues mixing, little to no residue on the sides; I didn’t need to reshake during the workout!

Oct 25 – Chest, Biceps
(3 sec negative on every rep, 45 sec b/w all sets)

Rotator Cuff warmup – 15 lb DB taken through ROM 15 times, back and forth arm to arm with no rest for 4 sets

Incline Dumbbell Press about 30 degree incline
55s x 10
55s x 10
55s x 10
55s x 10

I could feel my shoulder getting tired, so I made Inclines my first movement.  Nice and slow negative with an explosive positive, keeping the DBs from resting at the top by not bringing my hands too close together.  Got a good stretch out of it too.

Decline Press Machine
160 x 8
160 x 7
160 x 5
120 x 8

I thought a machine would be better to exhaust myself on than a barbell.¬† I was starting to tucker out fast on those slow negatives!¬† I don’t think I like this machine all that much, would rather go back to the barbell, even if it was easier on my shoulder.

Cable Fly  (lowered rest to 30 sec)
80 x 10
60 x 10
60 x 10
60 x 8

I really like this particular cable machine, so I went back to it, experimenting with the straightness of my arms and just getting a good stretch and squeeze.

Bench Press Machine
150 x 12
110 x 13
90 x 15
70 x 13

I went to use this as a finisher, and whoo boy was my chest tired!¬† It was very humbling actually, I feel bad having to type those weights in my log… By that point I had no gas left, and COULD NOT control the negatives for very long – right when I hit the teens I couldn’t control the descent, so the reps you see are not a result of me not being able to lift it, but me not being able to maintain a 3 second negative, or not being able to keep my lower back on the chair.¬† I kept dropping the weight and it kept not making a difference.¬† It was pure agony at that point.¬† So from that perspective, a good finisher!¬† But I already knew past 8-10 reps my slow rep energy tanks.

Preacher Curl Machine (arm rests at eye level)
100 x 8
100 x 8
120 x 8
140 x 8 DROP 100 x 8 DROP 80 x 5 DROP 60 x 6

I like this machine, having the arm rests so high up is sweet!  Part of exploring the full ROM meant bringing my arm completely straight, which can be tough for me with my bad elbows.  So slow neg bicep work is just as much about strengthening my joints as anything else.

Dumbbell Preacher Curls (one arm at a time, wrists broken)
40s x 8/8
40s x 8/8
40s x 8/8
40s x 8/8 DROP 30s x 6/7 DROP 25s x 5/5 DROP 20s x 4/7

I hope you realize for the drop sets I stayed on one arm, I didn’t keep going back and forth arm to arm, that would defeat the purpose ¬† So, a triple drop set on the left arm, then a triple drop set on the right.¬† Keeping your wrists unlocked only adds to the difficulty, it means you can’t use your forearms to help as much.

Again, the toughest part of this is lowering a dumbbell with control into a straight arm with the weight pulling down on your joint.¬† Obviously, you can’t go heavy with that caveat, so it isn’t a weight competition.¬† I still think I did alright using a 40, and in the end I think I only got my arms 90-95% straight.¬† Even at that point, I could feel myself pass way beyond the strongest part of my bicep ROM, so that part was a success, tapping the extremes for growth.

Overhead Cable Curl
70 x 20
70 x 13
70 x 15
70 x 15 REST PAUSE for a few seconds, did another 5 reps

Another nice finisher, although I noticed that my biceps seem to have more endurance than my chest.  Food for thought.  Overhead cable curls might be my favorite finisher, not too stressful on a straight arm, given where the pull is coming from.

While doing this finisher, I got to witness an amusing battle of the sexes.¬† A young guy was using the 45 degree leg press.¬† A hot young woman in a nice outfit starts to saunter around his periphery.¬† He notices her, and asks, “did you want to use this machine?”¬† She responds, “I don’t really know HOW” (using that inflection women use when they want to be coy).¬† He, however, does not take the bait, and instead lamely replies, “do you want to trade in and out?”¬† She says no that’s ok, then finds the nearest machine to his leg press, which was a standing leg curl machine, and starts using that, sticking her (cute) butt out in his general direction the whole time.

He, however, is completely oblivious, finishes his set and walks away.¬† The whole time I can only chuckle to myself.¬† She notices me checking her butt out, and maybe derives some sense of satisfaction from that, although I was half-laughing at her.¬† Its fun watching hot girls get shot down in the gym!¬† I thought of the old guy in the cave at the end of the Indiana Jones movie… “She chose… poorly…”¬† In other words, she should have flirted with me, I would have spotted that gym bunny for a good hour!¬† Instead, she just exposed how weak her game was.

post-wo cardio
Elliptical for 30 min, if only to help loosen up my calves

And then I came home and caught up on tv.  And I was NOT disappointed!  I just watched Precious have sex with a minotaur!  That just happened, now in my brain forever.

Wednesday Legs, Arms

Evening Legs and Arms (regular tempo, 45 sec b/w sets unless specified)
.
Hack Squats
4 plates and 2 quarter plates x 15
4 plates and 2 quarter plates x 13
4 plates and 2 quarter plates x 9
4 plates and 2 quarter plates x 8
.
One-Legged Leg Press (no rest, back and forth leg to leg)
210 x 15/15
210 x 15/15
210 x 15/15
210 x 15/15
.
Seated Leg Curls (leaning forward)
120 x 15
120 x 15
120 x 12
(leaning back) 120 x 15
.
Prone Leg Curls
120 x 15
120 x 13
120 x 15
120 x 12
.
Dumbbell Preacher Curls (wrists broken)
40s x 15/15
40s x 12/12
40s x 13/13
40s x 10/10
.
High Bicep Curl Machine
100 x 13
100 x 11
80 x 15
80 x 15
.
Straight Bar Pushdowns (elbows by sides)
100 x 15
120 x 15
130 x 13
130 x 12
.
Overhead Rope Extensions
120 x 9
110 x 12
100 x 11
90 x 15
.
notes:¬† wasn’t really feeling this workout, had to drag myself to the gym in the evening.¬† what can I say, some days, going to the gym is a magical trip to candy mountain… and some days its like shoveling **** uphill.¬† Going in the evening didn’t help, that gym was crowded AS ****!¬† Well, the leg stations weren’t crowded, but all the curl bros had the dumbbell racks ripped to shreds and were tying up all the benches, so I had to modify the arm exercises based on what was available at the time, so as not to delay my workout unnecessarily.¬† THIS is why I like being there at 5:30 AM haha.
.
Had to guesstimate the weights, and clearly had it wrong with the extensions, oh well.  Better to guess high I suppose.

Surprise Cuts!

I was super tired today; I had nightmares in the middle of the night about shivering and being traumatized.¬† At one point I woke up and immediately told myself “I am sleeping in, no morning cardio,” and a wave of relief passed over me and I went back to sleep.¬† I might be getting mildly burnt out, so I need to prioritize rest and recovery this weekend.¬† I still have workouts planned, but outside of those workouts, my only goal is to recharge my batteries, no frolicking or goofing off.¬† Lift, eat, sleep.¬† Then sleep some more.¬† That’s it.

After work I went for an appt with the trainer.¬† We took my body measurements, I am down a pound!¬† I guess that’s not bad, considering my diet has been not super-tight.¬† not McD’s bad, just not airtight.¬† We spent some time talking about goals too.¬† Lots of big stuff planned in my future, stay tuned for that!

We only had 30 min left, so we decided may as well get some lifts in!

Friday night workout (30-45 sec rest)

Sumo Deadlifts:  225 x 5, 5; 245 x 5, 5, 5

IMG_2813

Not a real high weight, but bear in mind this might have only been the third time I have done Sumo Deadlifts in my life, so I wanted Les to monitor and perfect my form.  Not a race!

DB Side Raises:  20s x 5, 5, 5, 5; 25s x 5

IMG_2816

I already knew I had to keep the weight light if I wanted to do them strict form (arms straight, forearms stay parallel or below elbows), but we got an unexpected treat – my tank helped show off the brand-new cuts and definition in my shoulder muscles!¬† The pics don’t do it justice because of the glare, there are definitely some fresh cuts showing up!¬† All those nasty shoulder sessions are paying off!

Preacher Hammer Curls:  45s x 5, 5, 5, 5, 5

looks shopped, haha!

looks shopped, haha!

The big problem last time I did hammer curls was my shoulder kept cheating, so we figured do them preacher-style and keep the shoulder out of it!

 

And that was it!  Short and sweet!  Good, I could use the rest, lol.

Rise of the Drop Set

Today was Back and Biceps, got up early and headed down for an am workout.  I am going to start adding in drop sets in earnest for a while, as a way to add some intensity.

AM Back & Biceps (60 sec rest taken b/w sets)

V-Bar Pulldowns:  105 x 10; 150 x 10; 210 x 12, 12, 9

T-Bar Rows:  90 x 10; 135 x 12; 145 x 12; 155 x 12

One Arm DB Rows:  60 x 10/10; 85 x 12/12; 90 x 12/12

Underhand Pulldowns:  135 x 10; 210 x 12, 12; 225 x 12

Preacher Machine Curls – Narrowgrip:

60 x 10

85 x 12 DROP 65 x 12 DROP 55 x 12 DROP 45 x 12

85 x 12 DROP 65 x 10 DROP 55 x 9 DROP 45 x 9

85 x 12 DROP 65 x 12 DROP 55 x 9 DROP 45 x 12

85 x 12 DROP 65 x 9 DROP 55 x 12 DROP 45 x 12

EZ Bar Curls – Widegrip:

70 x 12 DROP 50 x 12 DROP 40 x 12 DROP 30 x 12

70 x 12 DROP 50 x 8 DROP 40 x 8 DROP 30 x 9

70 x 8 DROP 50 x 9 DROP 40 x 12 DROP 20 x 12

70 x 9 DROP 50 x 8 DROP 40 x 12 DROP 20 x 13

cardio 20 min, twist x 150

notes:  this workout felt great!  More drops than a rainstorm! Arms were nice and pumped after. Triple drop sets are tough, especially on a body part of mine that has traditionally not had the endurance, being the biceps.  Not that long ago, this would have not have been possible, but I have built up the endurance enough in my biceps that I can do this kind of stuff, which will help spur me on to greater overall strength and size.

I used preset EZ curl bars for the drop sets, which meant I was tying up like 4 bars at a time, which is sort of awkward.¬† Halfway through my stuff, this girl came up and asked if she could use the 30 pound bar “just for practice”.¬† Not being a jerk I said of course, and I switched to the 20 pound bar for the last drop, which was ultimately too light, but whatyagonnado.¬† I find it strange though that she said she needed it “just for practice”.¬† Why say that?¬† I figured she was putting herself down, like 30 pounds isn’t a decent weight, which is silly.¬† time under tension, overloading the muscle, progressive increases,¬†etc etc, who cares about the nominal amount of weight?¬† If 30 pounds is tough for whatever she’s doing, then go forth with my blessing my child!

Anyways, that was my workout.  What about you?