Posts Tagged ‘Bicep Curl’

Hello All,

Its been a few months since I have really posted anything on here. Mostly because I have been in search of a full time job. And I found one! And it is fitness related. It came at a perfect time.

I have gained back about 20 lbs since June/2014, where I weighed 163 pounds. I weigh about 183ish. Now since I have a more flexible schedule I can eat more appropriately. The goal is to get to 175 lbs by December. Let me share with you my recent personal records.

In the last month I was able to:

  1. Bench Press: 185# for 1 Rep
  2. Squat: 225# (low bar)
  3. Deadlift: 300# (conventional)
  4. Full Squat Clean: 165#

Even though I have gained some weight I still feel in decent enough shape to get back to where I was last year. As far as the routine goes, I will go back to a Push Pull Legs routine with some minor changes. Which will most likely include more jump roping, walking and sprinting. When I working at my other job, I realized I was walking almost 10 miles per week, plus basketball PLUS my 2x/week sprints. I am going to try to find a way to replicate that as much as possible.

I will post up any useful information or resources on this blog.

That is all!

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Hello All,

Quick Workout.

Deadlift:
135 x 10
225 x 7
250 x 5
275 x 3

DB Row: alternate sets with deadlift.
30 x 10,10,10,10

Close Grip Bench Press: alternate sets with DB Curl.
100 x 10
115 x 8
130 x 6
145 x 4

DB Curl:
25 x 12
32.5 x 10,10,10

Barbell Row: alternate sets with Zottman Curl
95 x 10
110 x 10,10,8

Zottman Curl:
25 x 10
17.5 x 12,10,12

Concentration Curl:
17.5 x 15,10

Forearm Roller:
2.5 x 2-3
5 x 2-3

Post-Workout Stretch

Hello All,

So recently my workouts have been all over the place. I recently pulled my right glute. I am not sure how it happened. Might have been from doing push ups of all things. I won’t be doing any lower body training until the middle of next week. SO I decided to post someย upper body work out options. These are just a few I have used, but there are countless others.

Upper Body Combo 1 (Push/Pull or Chest and Back)
Bench Press
Bent Over Row (as close to 90 degrees as possible)
Dumbbell Pull Over

Upper Body Combo 2 (Shoulders,Back,Triceps)
Overhead Press
Dumbbell Row
Lateral Raise

Upper Body Combo 3 (Chest,Delts,Biceps,Triceps)
Close Grip Bench Press
Overhead Press
Barbell Curls

Upper Body Combo 4 (Back, Delts, Triceps)
Bent Over Row
Behind Neck Press (only if you can do correctly)
French Press

Full-Arm Workout
Barbell Curl
Pull Over
Hammer Curl
French Press
Barbell Wrist Flexion/Extension
Forearm Roller or Hand Gripper

Chest Workout
Bench Press (any variation)
Dumbbell Fly (any variation)
Push Ups (any variation for 100 total reps)

The above are just combinations that I have used together. There are probably more that I have used but these are just a few of countless combinations.

This is what I did today. I had a lot of rest and energy, plus it was too cold to leave the house. ๐Ÿ™‚

Upper Body Session (Chest/Back, Upper Arm(Triceps,Biceps)

Flys:

15 x 15,15,15,15,15

Bench Press:
95 x 15
115 x 10
140 x 6
125 x 8,6
95 x 10

Bent Over Row:
95 x 15
115 x 10,10,10
95 x 12

BB Curl:
55 x 15
65 x 10
75 x 6
60 x 8,8

DB Pull Over: going up in weight next time.
40 x 15,15,15

DB Row: pretty tough
50 x 10,10,10

Hammer Curl:
25 x 15,15,15

Tricep Kickback:
15 x 15,15

75 crunches and 50 reverse crunches to finish.

That is all! ๐Ÿ™‚

Hello!

After 2 intense weeks of Upper/Lower work, I will be doing a template in which I train 3x the first week, 2x the second week, then repeat.
There will be 3 different workouts (A,B,C) that alternate. Pretty Simple.

Week 1
Workout A
Squat 2×6, IF i dont get 2 sets of 6, I will do an extra set.
Bench Press 2×10
Barbell Curl 2×15
Bent Over Row 2×15
Good Morning 2×15
Pull Over 2×15
Forearm Roller 3 sets for a burn

Workout B
Deadlift Ramping sets of 4-6
Close Grip Bench Press 2×10-15
DB Curl 2×10
DB Row 2×10
OHP 2×10
Tricep Extension 2×15
Forearm Roller 3 sets for a burn

Workout C
Bench Press 2×6, IF i dont get 2 sets of 6, I will do an extra set.
Squat 2×10
Bent Over Row
Barbell Curl
Good Morning (optional)
Pull Over
Forearm Roller 3 sets for a burn

note: for the assistance exercises the reps and sets may change depending on how I feel.
for the main lifts (bench, deadlift and squat) intensity will vary depending on how i feel.

That is all! ๐Ÿ™‚

Hello All,

Bench Press:
45 x 12
95 x 6
115 x 6
135 x 6 x 2
95 x 12

Supersetted with Bench:
25 x 10 x 2
35 x 8
45 x 7,6
25 x 10

Circuit 1
Inverted Row:
7,5,3 x 2

BB Curl:
65 x 6 x 2

DB Curl:
25 x 10 x 2

30’s:
10 x 30 x 2

Circuit 2
Supinated inverted rows:
7,5,3 x 2

Forearm roller:
1 roll extension and flexion

Forearm gripper:
100 x 20,15

Decline Push Ups:
15,7,5,3 x 2

Hello All,

Deadlift: This was tough.
185 x 4,3
235 x 2,1
275 x 5,4,2

Press:
45 x 10
75 x 4
85 x 2,2
100 x 5,5,4

Barbell Row: This was insanely boring. I will do DB rows instead next time.
95 x 10,11,10

Bench Press:
45 x 10
75 x 8
95 x 6
120 x 4
135 x 10,6,7

DB Curls:
6 sets of 8 with 30 lbs

Forearm Roller: about 6 rolls.

Session 2

Incline Curl: Started with some bicep work.
20 x 17
25 x 11
30 x 6
20 x 18
15 x 24

Seated Lateral Raises: Insane amounts of burning.
8 x 22
10 x 15
12 x 12,12
8 x 18
5 x 24

DB Press: I felt it more in my shoulders especially after the lateral raises. kept the intensity high.
30 x 10
40 x 6
30 x 10,11,10,7

Lat Pulldown: Just to get in some back work.
99 x 10
115 x 10
126 x 8
143 x 6
115 x 10
99 x 18

Face Pull: Upper back and rear delt work.
22 x 20
27 x 15
33 x 12
27 x 12
16 x 25,22

Reverse Curl: Forearm work.
40 x 10 x 4
30 x 12,10

Cable Row: Just for some pump.
99 x 10
88 x 14
77 x 18
77 x 15 (Did last 3 sets as 1 giant set)
55 x 15
33 x 15

DB Shrugs:
30 x 30 x 2
30 x 25
25 x 22
20 x 20

Leg Curls:
Just for a slight pump. Nothing serious

Calf Raises seated: Surprisingly difficult.
45 x 15
no weight x 30

Hello All,

Bench Press:
45 x 10
75 x 5
100 x 4
115 x 2
130 x 7

DB Row:
40 x 10 x 2
52.5 x 8, 6

Military Press:
65 x 12 x 2
75 x 10
85 x 8

Band Row:
Purple + Black x 12 x 4 (i forgot exactly what I did since I forgot to write it down)

SA DB Curl:
15 x 15 x 2

NG BB Curl:
55 x 10 x 2

Incline Fly:
Blue x 15 x 2

Crunches: Timed for 3 minutes

Forearm Roller:
a few rolls with 7.5 lbs

Dumbbell Incline Press:
35 x 10
45 x 10 x 2

Cable Row:
88 x 10
104 x 10 x 2

Lat Pulldown:
88 x 10
104 x 10 x 2

Pull Ups: 64 Reps
8,7,5,5,5 x 2

Dips:
15,17

Hello All,

Dumbbell Squat:
55 x 5

Sumo Deadlift:
135 x 6
185 x 6
225 x 6 (PR)
225 x 1 x 6

Close Grip Lat Pulldown:
88 x 6
99 x 6
115 x 6 x 4 (PR)

Dumbbell Row:
35 x 8
45 x 8 x 4 (PR)

Wide Lat Pulldown:
77 x 15 x 5

Single Arm Machine Curls:
40 x 8 x 4

Incline Curls:
10 x 15
15 x 15
25 x 8

Stretch

That is all! ๐Ÿ™‚

Hello All,

High Bar Squats:
95 x 6
135 x 6
170 x 6 x 4
135 x 10: rest pause 3,3,4

Good Morning:
45 x 6
75 x 6
95 x 6 x 4
75 x 10

Dumbbell Squat:
25 Reps with 25 lbs.

Dimel Deadlift:
135 x 8 x 3

Glute Bridges:
45 x 3

Knee Update:

My knee actually felt good. I felt a little tweak while doing good mornings, but only on one rep. So it is not so bad.