Tag Archive: reverse curls


May 30 – Arms

Hello!  Back to your regularly scheduled programming.

 

Superset Rope Pushdowns (hands together) and Seated Alternating DB Curls (palms up no twist, 4 reps per side at a time) (rest varies, go again when you feel like it)

72.5 x 9      40s x 8/8

62.5 x 9      40s x 8/8

62.5 x 9      40s x 8/8

62.5 x 9      40s x 8/8

notes:  72.5 on this cable machine was HARD!  Feels like 150 pounds on the Goodlife machine    o.O

 

Superset EZ Bar Curls and Bent Over Overhead Cable Extensions  (rest varies)

70 x 8      62.5 x 10, 5 partials (out of bottom ROM)

70 x 8      62.5 x 10, 5 partials

70 x 8      62.5 x 10, 5 partials

70 x 8      62.5 x 10, 5 partials

 

Superset Closegrip Bench Press and Reverse EZ Bar Curls  (rest varies)

115 x 15      40 x 15

115 x 15      40 x 15

115 x 15      40 x 15

115 x 15      40 x 15

 

And that was that!  Nice, quick, nasty arm pump!

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

 

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).

Chest, Shoulders, Arms

It was a double gym session kinda day.

I had a session in the afternoon, but I woke up in the morning, thought OH MAN do I have to go to work???  And so I HAD to go to the gym in the morning ALSO, just to clear my head and give me a “buffer of sanity” to help me through the work day.  When in doubt, just lift.

AM Chest and Shoulders

Bench Press (60 sec rest)  115 x 5, 135 x 5, 185 x 5, 5, 0, 5

flat db press (60 sec rest b/w lighter sets, 120 sec rest b/w heavier sets)  110 x 21, 130 x 15, 150 x 10, 170 x 6, 190 x 4, 170 x 6, 150 x 10, 130 x 12, 110 x 15

cable crossovers:  (rest-pause sets)  120 x 32, 8 (2 min rest) 120 x 27, 13

lat raise machine (30 sec rest) 60 x 8, 8, 8, 8, 8, 8, 8, 8

reverse cable fly (10 sec rest!)  33 x 10, 10, 10, 10, 10, 10, 7;  8 pounds (haha!) x 10, 10, 10

face pulls (10 sec rest!) 50 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

upright rows (30 sec rest) 135 x 12, 12, 12, 9

notes:  On the 5th set of bench press, I had a “false start”, went for the first rep and almost dropped it on myself.  So I racked it, waited 30 seconds, then went again.  I really need to up my bench press, it is just not up to snuff.

dumbbell presses went really well!  I didn’t get to bust out the 100 lb dumbbells yet, but I did use the 95 lb dumbbells, and those were pretty fun.  9 sets of those, just kept hittin those fibres.  For the last 2 light sets, I just repped them out, double time.  Just burn it out.

Then 2 burn sets of the crossovers, do as many as I can, rest a few seconds, do more.

Then light shoulder work, just low weight, low rest, lots of sets.  8 sets of 8 of the side raises, 10 sets of 10 of the rear delt flys and face pulls.  Those rear delt flys were BRUTAL!  By the end I could barely do the lowest setting, which was 8 pounds, LOL.  They were just fried.

After work, I headed down to the studio for an appt with the trainer!  We agreed on arms!  It was a chance to bust out my fat gripz and test out their forearm-shredding abilities!

Friday night Arms

warmup:  25 min cardio on the elliptical, 25 degree incline, variable resistance

superset bench dips & “fat” cable curls (60 sec rest) 12, 12, 12 & 80 x 12, 110 x 12, 12

IMG_2400

IMG_2401

superset closegrip smith machine & fat preacher curls:  (60 sec rest) 90+bar x 12, 12, 12 & 35 x 12, 12, 40 x 12

suicide grip isolates the triceps

suicide grip isolates the triceps

friar tuck aint got nothin on this fat preacher!

friar tuck ain’t got nothin on this fat preacher!

superset overhead rope extension & fat incline hammer curls (60 sec rest)  70 x 15, 90 x 15, 110 x 15 & 70 x 10, 10, 12

unimpressed face

unimpressed face

damn these are hard face

damn these are hard face

superset straight bar pressdown & reverse cable curl (60 sec rest)  150 x 15, 15, 15 & 80 x 12, 90 x 12, 100 x 12

IMG_2413

IMG_2416

fat reversegrip triceps extension DROPSET 110 x 12, 90 x 12, 70 x 20ish, 60 x 20ish

fat cable curl DROPSET 110 x 12, 90 x 12, 70 x 9, 60 x 9

notes:  the thick bar grips really made the workout feel different!  the hammer curls especially were tough.  My tendonitis started to bark a little bit on the cable curl dropset.  Awesome workout!  Suns out, guns out!

photobomb'd!

photobomb’d!

How about you?  Any good workouts?

forearm tendinitis

Woke up, ready to tear it up.  Headed to the gym in the morning before work.  Time to try out a new back routine!

Got to the gym a little after opening, decided not to do spin, I would do weights first, then get those damn HIITs out of the way.

bent over bb rows:  (60 sec rest b/w sets)  185×5, 195×5, 205×5, 215×5, 225×5

rack pulls:  225×5, 235×5, 245×5, 255×5, 265×5

assisted pullups:  rotated twice through a widegrip set, underhand grip set and hammergrip set, 6 sets total, 30 sec rest b/w sets; W12, U12, H12, W6, U6, H10

closegrip row (100s):  120 x 30 reps, rest 70 sec, 35 reps, rest 35 sec, 35 reps

closegrip pulldowns (100s):  90 x 35 reps, rest 65 sec, 28 reps, rest 37 sec, 20 reps, rest 17 sec, 11 reps, rest 6 sec, 6 reps

cardio:  elliptical HIIT style, 1 min slow, 30 sec fast, for 20 min

back notes:  the idea behind this workout was to start off with compound movements, heavier weights, longer rest, lower reps, then do a bunch of pullups from different angles and build up the reps with low rest, then do a couple of pump sets.

The bent over rows and rack pulls are pretty light weight but tbh I don’t really KNOW my weight for those exercises, I don’t do them much, and when I do them I go high rep and low rest.  So this is me trying to build up some strength instead of endurance.  As I stick with the plan, I will find the sweet spot for weight, until then I am upping the weight slowly but surely, not a race.

But I start with strength.  Then pullups (assisted ones, I am too much of a fat bastard to do a regular pullup), for 6 sets, low rest, just tire me out with lots of sets and reps, lots of angles.

The pump sets, I wonder if the rep and rest scheme makes sense.  The goal is 100 reps.  Cut your weight about in half, do as many reps as you can do and when you stop, the number of reps left out of 100 is how many seconds rest you get.  So if you start off with 35 reps of row, you have… 100 – 35 = 65… 65 reps left equals 65 seconds rest!  The net effect of it all is, as you get closer to 100, your rests get crazy short!  The rows were maybe too easy, my rep numbers are waaaayyyy too even and consistent.  The pulldowns are more like it, I was struggling by that point!

For the cardio, I did what Les asked for, and varied my speed and effort.  Got on the elliptical, went relaxed pace for 60 sec, then upped the resistance by 15% and went as fast as I could for 30 sec.  Repeat that pattern for 20 min, and you are done!

I walked away from back day feeling torched!  I went off to work for a full day of work, bleh.

At lunch, I needed to get away from work, I was getting stressed.  So I decided… time for arm day!

Lunchtime Arm workout (supersets, 60 sec rest b/w supersets)

bench dips & cable curls (120 lbs):  12/12, 12/12, 12/12

smith machine closegrip press (70+bar) & db preacher curls (35 lb DBs):  12/12, 12/12, 12/12

overhead rope tricep extension (60 lbs) & incline hammer curls (30 lb DBs):  15/12, 15/12, 15/12

rope pressdown (150 lbs) and reverse barbell curls (60 lbs):  12/10, 11/10, 10/10

reversegrip tricep extension DROPSET 150×12, 120×12, 90×12, 75×12

notes:  I could feel my forearm tendinitis flare up right away on the bicep exercises, could even see the spreading redness patch on my forearm!  Damn!  I was REALLY looking forward to arms day too.  How frustrating!  I don’t WANT to rest you arms, I want to make you grow!  Instead I gotta give them more rest.  Just listen to your body, even when it’s shitty news.

I made it through 90% of the workout, I had a dropset of cable curls at the end, but I said F it and stopped after the tricep dropset.

With the smith machine press, a trick I saw on the web, you can use a suicide grip on the smith machine with no real risk, and keep the focus much more on your triceps!  Works well!  With the preacher curls, the tendinitis was so bad I used a reduced ROM on the left arm, just the bottom half of the curl, didn’t bring it all the way up, just couldn’t, so reduced ROM to get through the reps.

For the hammer curls, those didn’t hit my tendinitis as much, so I channelled my overall forearm frustration into a decent set of incline hammers!  Decent for me, 30 lb DBs are hard for inclines for me 🙂

Reverse curls was when the pain kicked in again, and I started to stumble on finishing the sets.  Reversegrip tricep DROP went quite well, but called it a day.

Those were my 2 workouts today!  How about you?  Any good workouts?

I felt like I had a lot of time in the gym to make up for, so I headed down Sunday morning for an epic gym session.

Got in the gym just as it opened, the plan was:  do legs for an hour, then do a spin class, then do arms.

Legs:

45 degree Leg Press (60 sec b/w sets):  180×50, 270×40, 450×30, 630×20, 810×10, 860×10, 900×8

superset – leg extensions and leg curls (no rest, back and forth 4 times):  150 x15/15, 15/15, 15/15, 15/15

Spin – 1 hr

leg notes: I am happy with the leg press, new weight for me!  I know I can do more, but I am getting used to it.  After 8 reps, I noticed my knees starting to track out, so  I called it quits there.  Hands stayed on the handles, gripping so tight it made my tendonitis flare up!  haha  I went deep as I could, meaning my thighs were pressed into my gut, which made it sort of like a rest, lol!  Don’t do that one on a full stomach, keep it empty cause your thighs will push into your stomach.

I was thinking of doing squats, but my neck was just starting to feel better, so I kept it simple.  No squats just yet.

The superset was fun, just light and a pump to get the blood flowing before spin.  My quads were quite tired though!  150 would normally feel much easier.

Spin was awkward, there was an older lady subbing in for Andrea.  I use the term older because she made fun of her own age at one point.  She said lots of awkward things, like shouting “how does that feel, baby?”  I cringed a lot.  But I got a good sweat in.

 

Then time for arms!  For fun, I decided to do something different – I tried a workout from Youtube!  A channel called Physiques of Greatness has a workout called “Curls for the Girls, Vol 1”, basically supersets of biceps and triceps, which I do anyways, but sometimes it is fun to switch it up.  By the way, PoG is a great channel, check it out if you are on Youtube

http://www.youtube.com/user/PhysiquesOfGreatness

So I launch into “Curls for the Girls, Vol 1” (there is a Vol 2 and 3 I will also try), and during my first superset, who shows up???  Leslie my trainer!  I guess Curls for the Girls works after all, a girl appeared 5 min into starting, damn!  Les was ALSO about to do arms, so I suggested we team up on this workout, take turns supersetting.  So off we went.

Arms:  (took turns supersetting, I did a superset, then she did, back and forth)

closegrip bench press & strict curls:  80 x 12/12, 12/7, 12/7

bench dips (feet elevated) & seated db curls (40 lb db’s):  12/12, 12/12, 12/12

reverse curls & French press:  40 x 12/12, 50 x 12/12, 12/12

one-arm preacher hammer curls (30 lb db’s) & v-bar pressdowns (150 lbs):  15/15, 15/15, 15/15

wrist curls and reverse wrist curls:  50 x 15/15, 15/15, 15/8

notes:  Les didn’t do the wrist curls, she went off to do her cardio.  I was really disappointed by the first round, 80 was WAY too light for the closegrip press, but my tendonitis flared up on the curls and I could barely do them.  I thought it would be cool to use the same weight and save time, but I really should have grabbed 2 different weights.

I don’t normally do dips, they mess up my shoulder, but the bench dips felt fine (Les used the dip machine).  After the press and curl debacle, everything else felt WAY light, my forearm tendonitis stayed quiet, even during the preacher hammer curls.  Next time I do this routine I will go heavier for sure.  I kept it light in case my arms groaned at me, but I was overly cautious; go heavy or go home!

Except for the wrist curls, my tendonitis popped up during the normal curls, but not the reverse ones.  By the third superset, my forearms were so tired, they gave out during the reverse curls.

 

Then I was done!  I looked at the clock, I had been at the gym 3 hours!!  Holy crap!  There might be something wrong with me, haha.  I must be sick in the head!  Long weekend, Sunday, gym for 3 hours.  I went home for some steak and a nap.

 

And that is my workout for the day!  How about you?  any good workouts this weekend?