Tag Archive: spider curls

Tuesday Back and Biceps

Workouts aren’t always PR’s and rainbows.  Some days you just have to punch the clock, feel a bit of pain and just grind away.  It is an important lesson to learn, and one that wipes out most of the weekend warriors – persistency and consistency.  If you don’t stick with it, you will not change your body.  So… some workouts are just miserable.  This was the case with me on Tuesday.  No personal records, just putting in work.

Tuesday PM Back and Biceps (45-60 sec rest)

cardio 25 min warmup – lateral elliptical

spinal twists x 150

V-Bar Pulldowns:  105 x 10; 150 x 10; 225 x 10, 8, 7

1 Arm DB Row:  45 x 10; 60 x 10; 90 x 15, 12, 12

T-Bar Row:  90 x 10; 115 x 10; 155 x 10, 8, 9

Underhand Pulldowns:  225 x 6, 10, 8

Spider Curls:  25 x 10; 45 x 10; 65 x 6, 5, 4

Concentration Curls:  20 x 10; 30 x 12, 9, 11

Biceps Curl Machine:  (30 sec rest) 90 x 12; 80 x 11; 70 x 15, 13, 11; 60 x 15, 15

Cardio 25 min – Stepmill

Spinal Twists x 150


notes:  Maybe I am being too hard on myself, my weight for the V-Bar and DB Rows was actually good for me.  But my energy dropped out fast on the back exercises, usually I have more endurance than that.  Even worse, my tendinitis flared up in my right elbow (probably from Monday’s BB Curls), and Spider Curls just could not get going without pain.  So I did concentration curls, which supports the part of my elbow that was hurting, then I used the machines, which did not cause any pain.  I did an FST-inspired set on the machines, 7 sets in a row with 30 secs rest, you get tired fast!


But hey, at least the workout got done.  What about you?  Any good workouts lately?

Back and Biceps

Went to the gym nice and early for a workout.  I am getting used to being there early, and I have to say that I think it’s good for me.  PLUS, you get a big jump on your whole day!  Don’t just take my word for it, here is an article from the guy who co-founded Musclepharm on the benefits of early morning gym sessions.


On to my workout!  Back and Bis

(60 sec rest b/w sets)

20 min on the elliptical, 150 twists

reverse grip pulldowns:  135 x 10; 210 x 12, 12, 12

widegrip pulldowns:  210 x 15, 15, 11

bent over 2 DB row on an incline bench:  80 x 17, 17, 17

hammergrip assisted pullups (lean back and pull to stomach):  (100) x 12, 12, 12

alternating DB curls:  25s x 10; 40s x 14, 14, 14

one arm DB preacher curls:  25 x 10/10; 40 x 11/11, 7/8; 35 x 14/14

EZ bar spider curls:  60 x 5, 8; 40 x 20 closegrip, 15 widegrip, 17 closegrip

elliptical for another 20 min, 150 twists

notes:  Pulldowns are going really well, regular progress.  I think my back is getting stronger.  I wish my back would widen out though, I would really like to be able to do a front lat spread.

On the preacher curls I had to drop the weight because my biceps were tiring, and that fatigue only intensified for the spider curls.  I totally failed at 60 pounds, so I dropped the weight there too and practived varying my grip to test out my strength.  I found my tendonitis flared up more on the widegrip than the close.  And always only when I curls bars, not dumbbells.

Anyways, it was an intense workout as always!  I need to hammer my back more often if I want it to come up.

And that was my day!  How about you?  Did you make it to the gym?

Working Out When Sick

I have been ill this past week.  Not a cold or a flu, not a runny nose or a wave of nausea, but headaches all day long.  A sore neck all day long.  Just worn out by headaches and neck aches.  So I took a few days off.  I slept in.  I went to bed early.  I took a nap when I got home from work.  I needed the rest and I took it.  I did that for 2 days, Tuesday and Wednesday no gym.  Well, Tuesday I did spin, but that was just cardio!  Wednesday I did nothing.

And I admit, doing nothing gets hard for me.  I got bored.  And when I got bored… I ate.  I didn’t pig out, but I ate food not on my diet plan.  Shawarma and chocolate milk, hooray!  If you don’t know what a shawarma is, just think a big donair.  After indulging my appetite, possibly out of restlessness, I decided I needed some gym time in, no matter what.

So Thursday, I slept in, I made it through work, then I went to the office gym… after office hours.  It was dark, quiet, no people, and I could just work out without distraction.  If I had gone to the public gym after work, it would be crowded and would make my headache unbearable.  So no distractions for me tonight, just iron.  I picked arms, which I figured would be less total stress on my body.

Sick Day Arms:  (30 sec rest b/w sets)

rope pushdowns:  150 x 12, 9; DROPSET A 150 x 8, 120 x 9, 90 x 13; DROPSET B 150 x 8, 120 x 4, 90 x 15

standing 2hand db extensions:  75 x 11, 10, 7

db skullcrushers:  50 x 20, 15, 15

low cable extensions w/ rope:  75 x 15, 15, 15

spider curls:  35 x 15/15, 15/15, 11/11, 10/10

incline curls:  60 x 12, 7, 8

ez bar curls:  80 x 12, 12, 12

notes:  I was about to finish off with a dropset of cable curls, but a security guard came in and told me the gym was closed, haha.  So I got out of there.  I was almost done anyways.  No post-weights cardio for me!  lol

Rope pushdowns felt good, as always, on the last set of the drop set I do a bunch of partial reps to finish off the pump.

I normally do skullcrushers last, but I just felt like skullcrushers third, so hey.  I might have been considering skipping one of the movements, but the skulls felt so good, I decided to do cable extensions anyhow.  Cable extensions feel crazy!  The pump in my arms was big time, after every set I wanted to stand up and run around, my arms felt so tight.

Spider curls weren’t full ROM, the bench got in the way.  3/4 rom maybe.

Even into the incline curls, my biceps felt pumped!  I think the pumped triceps had a bonus effect on my biceps.  Normally I would superset triceps and biceps, but I took the extra rest while I caught my breath (not feeling 100%,  still decent strength, just a head full of stormclouds)

My left forearm was a little sore after the ez bar curls, but it faded fast.

How about you?  Did you get a workout in today?

Time to take it easy??

My neck was real sore on Monday, so I took it easy all that day.  In the late afternoon I went to the massage acupressure dude for a session, and had him focus exclusively on my neck.  He suggested there were lymph node blockages in my neck, and lymph node blockages where my skull meets my neck, so when he worked on my upper neck, it didn’t drain properly out my lower neck.  I… guess it makes sense???  Welcome to Chinese medicine!  So this time around he worked a lot on little internal lumps in my lower neck to clear the way before moving up to my upper neck and base of my skull.  I won’t know if it took hold really well until Tuesday, once I sleep on it and let it recover.

I told him about my schedule, and he seemed concerned for me.  He suggested I “take it easy” in the gym this week.  I don’t know… I NEED this.  It bores me to tears when I don’t do it.  So, I told my trainer about this advice, and made a pact that if I feel worn out, I will take a rest.  So if I feel out of it, I skip training that day, I don’t force it, otherwise I go at it with the same gameplan as if I was feeling 100%.  That is my definition of “light”.  It is my hope all this nonsense is behind me by June, so I am free to dial it up to a new level.

But now I was done with my massage, my neck felt pretty good, and I was ready for some back and biceps!   I met with the trainer, and off we went!

Back and Biceps (30 sec rest b/w all sets)

cardio:  20 min elliptical, variable resistance

assisted pullups:  widegrip 15, underhand 15, hammergrip 5, widegrip 10
widegrip cable row:  240 x 12, 12, 12


closegrip pulldown:  210 x 15, 15, 15, 15


hyperextension w/ a 50 lb dumbbell:  12, 12, 12


spider curls:  35 x 15/15, 15/15, 10/10, 8/10


incline curls:  60 x 10, 9, 8

EZ bar curls:  75 x 12, 12, 12


cable hammer curl with handles: DROPSET  90 x 8, 70 x 10, 50 x 10, 40 x 15

notes:  With the pullups, we used a giant orange rubber strap to support me, but it made the hammergrip sort of awkward, it wrapped around those handles, so when I tried to use that grip and pull up and into my lower back, it just wasn’t happening.  I tried though.

Unfazed, I applied some good intensity and aggression into the rest of my back work.  When it was time for biceps, I wasn’t feeling the aggression any more, so the first few movements I did were sort of lacklustre.  I mean, they were hard, but I gave up right when they got hard, which is the point where aggression should take over, but I just had none prepared for the moment.  I was able to get some going for the EZ curls though, and I feel like I busted those out with intensity.  Maybe not picture perfect tempo or control, but I was trying to get myself psyched up to carry me through.

Unfortunately, this left me totally spent when it was time for the hammer curl drop set.  It was heavy as heck, felt heavy as heck, and I whined and bitched and moaned the whole time, lol.  I need to work on my intensity!  I had it for about 70% of the workout, I need it revvin and buzzin fulltime!

After the workout we still had 2 or 3 min, so we did some upper chest stretches to keep me loose and work on that front imbalance.

And that was my day today?  How about you?  Any good workouts?

I didn’t get to do Legs on Sunday, so I have been doing some juggling of my split as I play some catch up.  Monday was a really heavy day, but with supervision, so Tuesday I would do Arms, which is relatively light (in terms of stress on the body) and requires no supervision to be awesome 🙂


Woke up Tuesday with a REALLY stiff neck!  Whatever the acupressure dude did to my traps on Monday caught up to me in the middle of the night!  I could barely move my head around!  I rested that morning, slept in extra, chilled out, no morning cardio for me, sorry.

Monday night was a heavy carb night, with the cake and all, so I tried to go lower than usual on the carbs in the morning, cut out my morning fruit.  My energy was dipping a little low, but it wasn’t a crisis or anything.

Slipped out at lunch for some arms at the office gym!  Time was short and I wanted to do triceps AND biceps, so I spliced the 2 together into an unholy union – I supersetted them.  Back and forth from one to the other, with minimal rest.  Let the games begin!

Arms (minimal rest b/w sets and exercises)

Superset 1 Rope Pushdowns and Spider Curls:  135 X 12, 12, DROPSET 135×12, 105×12, 85×12; 135×12, 105×6, 85×8;

35×15/15, 15/15, 15/15, 12/12

Superset 2:  Standing 2 hand db tricep extensions and incline curls:  70 x 12, 12, 12; 60 x 12, 10, 4

normal set:  (30 sec rest b/w sets) low cable tricep extensions:  60 x 15, 15, 15

normal set: rope hammer curls: (30 sec rest b/w sets)  120 x 12, 10, 10, DROPSET 120 x 12, 90 x 10, 75 x 8, 60 x 12

normal set: (30 sec rest) dumbbell skullcrushers:  40 x 20, 20, 20


notes:  is that hard to read?  lol.  I started off supersetting rope pushdowns and spider curls.  Those were feeling really good, so on the last 2 sets of the tricep movement I threw in a couple of drop sets!  Supersetting drop sets?!?  What, you think this is a game?!?  hahaha, I think other people in the office gym thought I was either crazy or an asshole, hahaha!

That tired the poop out of me though.  I supersetted the db extensions (standing, both hands, behind the head) and incline curls.  I normally do those seated, but adjusting the bench over and over would take time and focus away from the weight, PLUS it has been really torqueing my low back lately, so I did it standing and brought in more support from my core.  The core support worked, I was able to grunt through those sets, but I was getting my butt kicked by those incline curls!  Admittedly, I set the incline REALLY deep, but I was just out of gas on that last set (only did 4 and had to stagger over to the water fountain).

I realized the next few exercises in my workout both used cables, and it is a small gym, so I decided not to superset those.  I lay down a mat and did the low cable extensions – the triceps burn really good after a set of 15!  I didn’t know what to do with my arms between sets, they just burned mercilessly, even though the sets themselves felt really smooth, the rest was murder!

Then I decided rope hammer curls might be easier on my tendonitis than bar curls, so I did 3 straight sets followed by a triple drop set.  Wore those biceps out!  It was a good finisher.

Then it was time for my triceps finisher – the db skullcrushers.  Doing those curls gave my triceps time to rest, and so I blazed through 3 sets of 20 like never before!  It was a nice boost to my confidence to blow those weights away, even though the parameters of the workout were slightly different than normal for my arm routine- heart rate high and the pace is fast, but the muscles get slightly more time to rest than I normally give them.


My neck was still stiff so I wasn’t really up for cardio (lazy mf! do some cardio!!! soon)


And that was the day!  how about you?  Any good workouts?

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


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?