Tag: Cable Curl

Beloved Fitness Center

On Saturday night we drove down to an airport hotel and flew out to Cancun on Sunday morning. This afternoon we went to the resort’s (Beloved Playa Mujeres) fitness center to get in some much needed movement and a little sweat.

Warm-up

2 Sets

  • 20 alt Dead Bugs (2# DBs)
  • 20 Stability Ball Rotations

2 Sets

  • 10/10 Knee-up, Foot Lifts
  • 10 alt Hip Rotations Facing Forward
  • 5 Plank to Downward Dog
  • Plank

Strength & Cardio

They actually have a decked out fitness center, so we used some machines we never get to use.

3 Sets

  • 12 Seated Cable Rows (35 kg, V-handle)
  • 12 Leg Press (70 kg)
  • 12 Cable Fly (10-7.5-7.5 kg)
  • Row

3 Sets

  • 12 Seated Dumbbell Shoulder Press (25# DBs)
  • 12 Rope Cable Curls (12.5 kg)
  • 12 Tricep Pushdowns (22.5 kg)
  • Row

3 Sets

  • 12/12 Hip Abductions (25 kg)
  • 12 Ab Crunches (25 kg)

It was good to sweat out all of the alcohol from yesterday.

Wing It

Ended up golfing today with rain in the forecast for tomorrow and we still got rained out. Walked 12+ holes.

Shoulders & Arms

Shoulder Press

  • 4×45
  • 4×75
  • 4×95
  • 4×105
  • 4×115
  • 4×125
  • 4×135

3 Sets

  • 12 DB Chicken Wings (20#)

Not sure what these are called, but it’s like a pec deck but vertical.

3 Sets

  • 12 Seated Rear Delt Fly (12#)

3 Sets

  • 15 Cable Curls (38#)
  • 10 Strict Ring Dips

3 Sets

  • 20 Cross Body Hammer Curls (20-25-25#)
  • 10/10 Tricep Kickbacks (20-25-25#)

Quick with a Partner

Warmed up with some PVC Passes.

Shoulders & Arms

Shoulder Press

  • 10×45
  • 5×65
  • 5×85
  • 5×100
  • 5×110
  • 5×120
  • 5×125

3 Sets

  • 12 DB Upright Rows (25#)

3 Sets

  • 12 Seated Rear Delt Fly (12#)

3 Sets

  • 15 Cable Curls (38#)
  • 10 Strict Ring Dips

3 Sets

  • 20 Cross Body Hammer Curls (20-25-25#)
  • 10/10 Tricep Kickbacks (20-25-25#)

Conditioning

2 Rounds (Partner)

  • 34 Pull-ups (2×10-7)
  • 80 Air Squats (2×20-20)
  • 320 Jump Rope (2×80-80)

Took us 11:15 to finish.

Two Thirties Instead of One Minute

Did some PVC passes to warm-up, but that’s about it.

Arms

5 Sets

  • 8 Reverse Barbell Curl (35-50-50-55-55#)

5 Sets

  • 12 Close Grip Bench Press (45-95-120-135-150#)

3 Sets

  • 10-10-12 Decline Hammer Curl (30#)

3 Sets

  • 12 Double DB Skull Crushers (30-30-35#)

3 Sets

  • 12 Single DB Curl (60#)
  • 20 Reverse Tricep Pulldown (Bar, 49 – 51.5 – 54#)

3 Sets

  • 20 Cable Curl (43#)
  • 12 MB Push-up

Midline

4 Sets

  • 10 Partner Leg Lift + Throws

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 30s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 30s Rest

A version of workout we’ve done countless times, which is just a minute rest after each round. This allowed us to keep up the intensity. It took me 6:08.

Tuesday Arms & Abs

Warm-up

  • 20 PVC Passes
  • Trunk Rotations
  • Shoulder Mobility

Arms

5 Sets

  • 8 Reverse Barbell Curl (35-45-50-50-50#)

5 Sets

  • 12 Close Grip Bench Press (45-95-115-130-145#)

3 Sets

  • 10 Incline Hammer Curl (25#)

3 Sets

  • 12 EZ Bar Skull Crushers (56-61-66#)

3 Sets

  • 12 Incline DB Curl (arms out, 15#)
  • 20 Reverse Tricep Pulldown (Bar, 49#)

3 Sets

  • 20 Cable Curl (43#)
  • 12 MB Push-up

Midline

4 Sets

  • 10 Partner Leg Lift + Throws

4 Rounds – Tabata

  • Plank Hip Dips
  • Plank
  • Side Jack Knife
  • Side Jack Knife

I was getting about 26 hip dips and 15 jack knives.

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.

Arm Program

Very busy day yesterday, doing yard work at both houses, and getting the last of B’s things moved out.

Warm-up

  • 20 PVC Passes
  • 5 Barbell Curls (45#)
  • 8 Close Grip Bench Press (45#)
  • 8 Close Grip Bench Press (95#)

Arms

Trying a new arm program for several weeks that I found on Muscle & Strength.

4 Sets

  • 8 Barbell Curl (55#)

4 Sets

  • 8 Close Grip Bench Press (115-135-155-175#)

3 Sets

  • 20 alt Cross-body Hammer Curl (25#)

3 Sets

  • 10/10 One Arm OH Extension (rope on cable pulley, 27-32-32#)

3 Sets

  • 12 Incline DB Curl (25#)
  • 20 Tricep Pulldown (rope, 49-51.5-51.5#)

3 Sets

  • 20 Cable Curl (38#)
  • 12 Diamond Push-up

Definitely got a really good arm pump!

Midline

4 Sets

  • 8 Partner Leg Lift + Throws

4 Sets

  • 6/6 Hip Abducted Evil Wheels
  • 20 alt Crunches
  • 10/10 KB Side Bends (70#)

Got a 15 KG Barbell

My body feels beat up! A lot of areas are sore. Last night I cleaned a ton in my workshop and kicking up all of the dust got my sinuses fired up the rest of the evening. Then today after walking 18 holes and showering they flared back up again. Plus I got a bit of a heat headache. So wasn’t really feeling the greatest to workout for our fourth day in a row, but I knew we weren’t doing anything intense. I don’t like to workout four days, but Brandi and I have some oddities in our schedules this week. Yes, I did have the day off work.

Oh, and the new 15 kg barbell arrived from X Training!

Biceps

4 Sets

  • 20 alt Single Arm Seated Incline DB Curls (30#)

4 Sets

  • 10 Cable Curls (49#)

3 Sets

  • 21s (30# DBs)

3 Sets

  • 10 Reverse Curl (15-20-20# DBs)

Triceps

3 Sets

  • 10 Skull Crushers (35-75-75# barbell)

3 Sets

  • 10 Tricep Push Downs (60#)

3 Sets

  • 10 DB Floor Press (40-50-50# DBs)

The Gympac worked great for the couple of movements we used it for. Great addition to the garage gym! Oh and I got the labels to print, so I was able publish the post on nick.blog with all of the details.