Barbell Curl – Nick Momrik's Fitness Logs

Back Rib

My legs are getting a little sore. My mid left side of the back feels like I pulled something or a back rib is out of place or something. Maybe it’s just from hitting golf balls for an hour though.

Warm-up

Stretching
PVC Passes
6 DB Shoulder Press (15#)
6 DB Shoulder Press (25#)

Arms & Shoulders

3 Sets

12 Seated DB Shoulder Press (35-40-40)

3 Sets

12 DB Lateral Raise (15)

3 Sets

12 DB Upright Row (25)

3 Sets

12 Barbell Curl (55)
12 Double DB Skull Crusher (30)

3 Sets

20 alt DB Curl (25)
12 Tricep Pushdown (60)

3 Sets

20 alt Incline Hammer Curl (25)
12 OH Cable Tricep Extension (49)

Conditioning

15:00 AMRAP

5 Hanging Knee Raises
10 DB Hang C&J (35#)
20 alt Side Crunches
40 Jump Rope

Wrote it with five pull-ups but they didn’t feel very good with my back so I did the knee raises instead. Never missed with the jump rope and got through 8+65.

Making Out Tate

Warm-up / Conditioning

3 Sets

2:00 TrueForm Walk (0.17 – 0.19 – 0.21 – 0.22 km)
2:00 Row (446 – 446 – 449 – 457 m)

Back & Arms

3 Sets

10 Lean Back Lat Pulldown (104#)
10 Standing Bent Over Back Fly (25# DBs)

3 Sets

10 Lat Pulldown (double handle, 104#)
10 Barbell Curl (65-55-55#)

3 Sets

10 DB Upright Row (25# DBs)
10 banded Face Pull (red)

3 Sets

MAX(?) DB Tate Press
- 20×30#
- 20×40
- 10×45

Some Incline Tates

Warm-up

20 PVC Passes
10 Close Grip Bench Press (45#)
5 Barbell Curls (35#)
10 Close Grip Bench Press (95#)
5 Squat Cleans (45#)
5 Kip Swings

Arms

Source

3 Sets

12 Close Grip Bench Press (115-125-125#)
12 Barbell Curl (55#)

3 Sets

12 Barbell Skull Crushers (55#, vary touch point)
15 EZ Bar Preacher Curls + 5 partial reps (56#)

3 Sets

15 Incline DB Tate Press (20#)
12 Incline DB Curl (20#)

Conditioning

10:00 AMRAP

5 Burpees
5 Squat Cleans (75#)
5 T2B

Ended up getting 7+8.

IBEX Pump Session

Quick work today. I’ve been busy working on prepping cabinet parts for paint. We grabbed this from an old IBEX workout.

3 Sets

10 Barbell Curls (45#, slow descent)

3 Sets

20 Double Hammer Curls (20#)

4 Sets

12/12 Kroc Rows (50# DB)

4 Sets

MAX Strict Chin-ups

My hands felt sweaty for the first set, so chalked up on the rest, but didn’t use grips. Managed 8-10-7–7.

3 Sets

30 Bicycle Crunches (on Bench)

These were really hard!

Day of IBEX

My glutes are really sore from yesterday, which must have been the Bulgarian split squats. It was really cold in the garage so we tried to get warmed up with the workout first.

Conditioning

4 Rounds

50 Jump Rope
30 DB Floor Presses (25# DBs)
25 Hang DB Cleans (25# DBs)
20 Lunges
10 Burpees to Plate (45# comp)

We modified (due to B’s back) an IBEX piece here. I split the floor presses in half each round and went unbroken on the other movements. Finished in 14:38.

Biceps

3 Sets

20 Barbell Curls (35#)
30 alt DB Curls (15#)
40 Banded PVC Curls (red)
90s Rest

Another IBEX workout, though we didn’t do a 4th round.

Midline

3 Rounds

15 Leg Lifts
15 DB OH Crunches (50#)
15 Pike-ups

Might as well make it 3/3 with some core work from IBEX as well.

Upper Body Supersets

My legs and posterior are a bit sore.

Warm-up

20 PVC Passes
PVC Presses, shrugs, upright rows

Shoulders and Arms

3 Sets

12 DB Lateral Raise (12#)
12 Bent Over Reverse Fly (underhand, 15#)

3 Sets

12 Barbell Front Raise (25#)
12 Upright Row (25#)

3 Sets

12 Barbell Curl (45#)
12 Double DB Skull Crushers (30#)

3 Sets

12 Bench Dip
12 Seated Hammer Curl (25#)

Conditioning

3 Rounds

20 Air Squats
15 Plate Push-ups (to 35#)
20 Reverse Lunges
30 Band Bicep Curls (blue)

I went 20-10 on the curls each round. Finished in 5:53.

10 Years!

I’ve now been doing CrossFit style training for 10 years. WOW!

Conditioning

2.06 mile Run (20:43)

Biceps

3 Sets

12 Barbell Curl (45#)

3 Sets

10 Incline Dumbbell Curl (20#)

3 Sets

20 alt Cross-Body Hammer Curls (25#)

Back

3 Sets

15 Lat Pulldowns (104#)

3 Sets

20 Straight Arm Pulldown (49#)

3 Sets

15 Dumbbell Shrugs (60#)

Midline

EMOM – 5 Sets

15 Hollow Rocks
10 V-ups

Skipped Double

Around 10:30 for some back work. I warmed up with PVC passes, shoulder shrugs, wide PVC presses, and some trunk rotations. I also did five curls with the empty bar before the working sets of those.

Back

3 Sets

10 Lean Back Lat Pulldown (115#)
10 Standing Bent Over Back Fly (25# DBs)

3 Sets

10 Lat Pulldown (double handle, 115#)
10 Barbell Curl (60#)

3 Sets

10 Upright Dumbbell Row (20# DBs)
10 Face Pull (rope, 71#)

We were planning to go for a run after some errands and lunch, but it didn’t happen.

Only Arms

I walked 18 on Monday and Tuesday. Didn’t workout Tuesday because B wasn’t feeling well and I decided to spend some time working on a shelf instead.

Warm-up

20 PVC Passes
Shoulder Stretching
Arm Circles
10 Toe Touches

Arms

3 Sets

12 Incline DB Curls (25#)
12 Tricep Pulldowns (60#, rope)

3 Sets

12 Barbell Curls (55#)
12 DB French Press (60#)

3 Sets

12 DB Bench Press (60# DBs)
12 DB Chest Fly (30# DBs)

Brandi wasn’t feeling well, so we ended it there and I got back to work on a project for the living room.

Arms Week 2

Yesterday I was the only one who showed up for golf so I was able to walk a quick 18 in about 2:45. Second week of the arm program.

Warm-up

20 PVC Passes
10 Trunk Rotations
8 Barbell Curls (45#)
8 Close Grip Bench Press (45#)
8 Close Grip Bench Press (95#)

Arms

4 Sets

8 Barbell Curl (57.5#)

4 Sets

8 Close Grip Bench Press (120-140-160-180#)

3 Sets

20 alt Cross-body Hammer Curl (25#)

3 Sets

10/10 One Arm OH Tricep Extension (25-30-30# DB, standing)

3 Sets

12 Incline DB Curl (25#)
20 Tricep Pulldown (rope, 51.5#)

3 Sets

20 Cable Curl (40.5#)
12 Diamond Push-up

Increased weight just a little bit on a lot of the movements. Those supersets are so rough!

Midline

4 Sets

10 Partner Leg Lift + Throws

We did these correctly this week by holding each other’s ankles while laying on the floor.

2 Sets

20 alt V-ups
10/10 Side Plank Bounces (10#)
30 Mountain Climbers
20 DB OH Crunches (2×30#)

Took me 3:55.