Showing posts with label DB Bicep Curls. Show all posts
Showing posts with label DB Bicep Curls. Show all posts

Saturday, 1 November 2014

Oct. 31st

Week 4 / Day 4

A1. Wtd. Strict Pronated Chin-ups @41x2, 5 reps x 3 sets, rest 1min
10, 15, 20
A2. DB REFSS @3010, 8-12/leg x 3 sets, rest 45sec b/t legs
20(12), 30(12), 40(12)
B1. Pendlay Rows @21x2, 3-5 reps x 4 sets, rest 30sec
95(5), 100(5), 105(5), 105(5)
B2. Ring Rows- feet elevated @10x0, AMRAP(-1) x 4 sets, rest 30sec
10 reps, 6 reps, 6 reps, 5 reps
B3. DB Bicep Curls @20x0, 8-12 reps x 4 sets, rest 3mins
20(12), 25(12), 30(10), 30(9)
C. 100m Farmer Walk Heavy
100#'s Hand

Notes:

- Tweaked a few things around to make it more challenging
- My Ring Rows need work
- Lessened the weight on the Pendlay Rows to get a better hold on the top of the rep
- Farmer Carry was done in the Garage, 4m back and forth. Took me two sets.

Thursday, 23 October 2014

Oct. 23rd

Week 3 / Day 4

A1. Strict Pronated Chin-ups @41x2, 5 reps x 3 sets, rest 1min
5 reps x 3 sets
A2. Unwtd. REFSS @30x1, 15 reps/leg x 3 sets, rest 90sec
15 reps x 3 sets
B1. Pendlay Row @21x2, 4-6 reps x 4 sets, rest 30sec
115(6), 3 x 120(6)
B2. Ring Row @1010, AMRAP(-1) x 4 sets, rest 30sec- feet on ground, shoulders just above ground
9 reps, 6 reps, 5 reps, 4 reps
B3. DB Bicep Curls @20x0, 10-15 reps x 4 sets, rest 3mins
20(12), 20(11), 20(10), 20(10)
C. DB Single Arm OH Walking Lunges, 40m
Done with 20#'s

Notes:

- Changed a few things to make it harder
- Pendlay Row, stuck with the weight work on holding the contraction for 2sec
- first time doing Bicep Curls in a workout in 5 years. Brings me back to doing Vanity Saturdays at SMU with Cwick and Firass.
- 20#'s for the Walking Lunges was just about right.