Tag: Dumbbell Curl

Switch After Three Rounds

Already feeling all of the lunges from yesterday.

  • 3 Rounds
    • 1:00 Row
    • 1:00 Lateral Step-up w/ Knee Drive & MB Twist (20″, 14#)
    • 1:00 Plank + 4×5 Push-ups
    • 1:00 BikeErg
    • 1:00 20 Bent over DB Back Fly (20#) + alt DB Curls (12#)
    • 1:00 In & Out Pike-ups + OH Crunches (10# DBs)
  • 3 Rounds
    • 1:00 Row
    • 1:00 Step-up w/ Knee Drive & MB Twist (20″, 14#)
    • 1:00 10 Plank Push-ups + Plank
    • 1:00 BikeErg
    • 1:00 10 Bent over DB Back Fly (20#) + 10 Bent over DB Rows + alt DB Curls (12#)
    • 1:00 Reverse Crunches + Oblique Heel Touches

We did program the clock to have a 10 second transition after each minute as well. Really worked up a sweat again! Was planned for 6 rounds, but I had to switch a few things around at the mid point.

Adding Rotation to Laterals

On Sunday there was a lot of work done in the bathroom to get it functional again. We did go out for a 1.87 mile walk and started doing some mobility, but called it quits and finished some things in the bathroom. Yesterday I walked my last 18 holes of the year.

Back, Biceps, and Conditioning

3 Sets

  • Partner A: Step-ups w/ Knee Drive (14″)
  • Partner B:
    • 10 Underhand Pulldown (71/104#)
    • 20 alt Seated Gorilla Rows (15/20# DBs)
    • 12 DB Curls (15/20#)

3 Sets

  • Partner A: Backwards Step-ups (14″)
  • Partner B:
    • 12 Lat Pulldown (60/104#)
    • 10 Inverted Bar Rows
    • 12 Single Dumbbell Curls (30/45#)

3 Sets

  • Partner A: Side Step Over w/ Rotation (14″)
  • Partner B:
    • 12 Incline Back Flys (15/20# DBs)
    • 12 Straight Arm Pulldown (38/60#)
    • 12 In and Out Hammer Curls (15/20# DBs)

I started with the movements today and we switched out a couple of movements. Took us a total of 31:20. I think I went 28-28-32, 32-36-40, and 28-32-32 for all of my steps.

Triple B

Yesterday we started gutting the small main floor bathroom and this morning we were back at it, getting up the old tile floor, mortar, and subfloor. After cleaning that up it was time for a workout around 2pm I think.

Warm-up

  • 20 PVC Passes
  • 20 Trunk Rotations
  • 10 Cat Camels

Back, Biceps, and Box Step-ups

3 Sets

  • Partner A: Step-ups w/ Knee Drive (14″)
  • Partner B:
    • 5 Underhand Pulldown (82/115#)
    • 20 alt Gorilla Rows (15/20# DBs)
    • 12 DB Curls (15/20#)

My back was pretty lit up from the floor work so I used the same box at B.

3 Sets

  • Partner A: Backwards Step-ups (14″)
  • Partner B:
    • 12 Lat Pulldown (60/104#)
    • 12 Pendlay Row (45#)
    • 12 Waiter Curls (10/15# DBs)

3 Sets

  • Partner A: Side Step Over (14″)
  • Partner B:
    • 12 Incline Back Flys (15/20# DBs)
    • 12 Straight Arm Pulldown (38/60#)
    • 12 In and Out Hammer Curls (15/20# DBs)

It took us 31:45 today. I went 28-30-34, 30-32-34, and 32-34-36 on the box. Then it was time to clean more stuff up and we removed all of the wallpaper in the bathroom

Steppin’ Three Ways

3 Sets

  • Partner A: Step-ups w/ Knee Drive (14/18″)
  • Partner B:
    • 4/5 Strict Pull-ups
    • 20 alt Gorilla Rows (15/20# DBs)
    • 12 DB Curls (15/20#)

3 Sets

  • Partner A: Backwards Step-ups (14/18″)
  • Partner B: 
    • 12 Lat Pulldown (60/104#)
    • 12 Pendlay Row (55/75#)
    • 12 Waiter Curls (10/15# DBs)

3 Sets

  • Partner A: Side Step Over (14/18″)
  • Partner B: 
    • 12 Incline Back Flys (15/20# DBs)
    • 12 Straight Arm Pulldown (38/60#)
    • 12 In and Out Hammer Curls (15/20# DBs)

That was a lot of step-ups, so 18 inches was plenty high enough! I went 26-28-32, 30-32-34, and 34-32-30 if I’m remembering right. We finished in 28:47.

Back to Back Golf

I walked 18 on Wednesday and 9 yesterday, so didn’t have time for any workouts.

Warm-up

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

Back, Arms, & Conditioning

3 Sets

  • TrueForm Run
  • 6/4 Strict Pull-ups
  • 20 alt Incline DB Bench Press (45/20#)
  • 10 Tricep Pushdowns (60/38#)

3 Sets

  • Row
  • 20 alt Incline DB Row (25/20#)
  • 20 alt Inclide DB Chest Fly (25/12#)
  • 10 DB Curls (25/15#)

3 Sets

  • TrueForm Run
  • 10 Straight Arm Pulldowns (60/38#)
  • 10-15 Diamond Push-ups
  • 10 Hammer Curls (25/20#)

Brandi was on the machines first and I repped out first. Was able to bump up to 25# on everything I had used 20# for before. I went 6-5-4 on each round of push-ups. Took us 29:52.

We did about 10 minutes of hip mobility.

At the Dreams

Traveled to Cancun yesterday for a work trip. Made it to the resort’s gym before dinner today.

Warm-up

  • 5:00 Spin Bike
  • 2 Sets
    • 10 Reverse Pattern on Ball (5s)
    • 10 Wall Slides
    • 20 alt Seated Hip Openers
    • 20/20s Supine Leg over Stretch

Upper

15-12-9

  • Lat Pulldowns (Setting #12, whatever that means)
  • DB Curls (25#)

I bit off more than I could choose with the weight choices, so that’s why the descending rep scheme.

Legs

4 Sets

  • 10/10 Single Leg Step-up with Knee Drive (18”)
  • 20 DB Reverse Lunges (30# DBs)

Nasty!

Midline

3 Sets

  • 15 OH Crunch (35#)
  • 20 Slow Bicycles
  • 15 Leg Lifts
  • 30 Oblique Heel Touches

Really felt the burn.

Cool Down

  • 3:00 Walk
  • 3:00/3:00 Sideways Walk
  • 3:00 Backwards Walk

Keep Adding Five

Warm-up

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

Arm & Conditioning

3 Sets

  • Partner A: TrueForm Run
  • Partner B:
    • 6/4 Strict Pull-ups
    • 20 alt Incline DB Bench Press (45/20#)
    • 10 Tricep Pushdowns (60/38#)

The jump up from 40 to 45 pounds was significant. Not sure I could get through 50.

3 Sets

  • Partner A: Row
  • Partner B:
    • 20 alt Incline DB Row (20/15#)
    • 20 alt Inclide DB Chest Fly (20/10-10-12#)
    • 10 DB Curls (20/20-15-15#)

I could probably increase to 25# here.

3 Sets

  • Partner A: TrueForm Run
  • Partner B:
    • 10 Straight Arm Pulldowns (60/38#)
    • 10-15 Diamond Push-ups
    • 10 Hammer Curls (20#)

I went 3×5 on the first set of push-ups and then 6-5-4 for the other two. I could go up to 25# here as well.

I went first on the machines today. Took us 30:20 to finish.

Then we did about 10 minutes of mobility.

Boosted

My arm was really sore from getting the updated booster.

Warm-up

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

Conditioning

3 Sets

  • TrueForm (backwards walk)
  • 6/4 Strict Pull-ups
  • 20 alt Incline DB Bench Press (40/15-20-20#)
  • 10 Tricep Pushdowns (bar, 60/38#)

3 Sets

  • Row
  • 20 alt Incline DB Row (20/15#)
  • 20 alt Inclide DB Chest Fly (20/10#)
  • 10 DB Curls (20/15#)

3 Sets

  • TrueForm Walk
  • 10 Straight Arm Pulldowns (60/38#)
  • 15 Diamond Push-ups
  • 10 Hammer Curls (20/15#)

One person on the machine while the other person did a set of the movements. I went 9-6, 6-5-4, and 6-5-4 on the push-ups. Took us 30:14.

Up & Down the Driveway

Back Rehab

  • 10 Cat-Camel
  • 10 Kneeling Trunk Rotations
  • 5-3-1 McGill Big 3
    • Curl-up
    • Side Plank
    • Side Plank
    • Bird Dog
    • Bird Dog

Conditioning

3 Rounds

  • 10 Push-ups
  • 10/10 Half-kneeling Wood Chops (20#)
  • 10/10 Single Arm OH Big Flutter Kicks (20#)
  • 150m Run
  • 20 Band Pull Aparts (blue)
  • 20 In & Out DB Curls (20#)
  • 20 Pike-ups
  • 150m Run
  • 20 DB Push Press (20#)
  • 20 Weighted Lunges (20#)
  • 20 Hollow Pec Decs (10#)
  • 150m Run

Really good one and it was really hot and humid already here. The driveway had an incline on the way out and was in to the wind, but then we coasted on the way back to the garage. We didn’t use a timer.

Plate Jacks

Arms

3 Sets

  • 12 Decline Hammer Curl (25#)
  • 12 Incline Double DB OH Tricep Extensions (25#)

3 Sets

  • 12 Single DB Curl (40#)
  • 12 Tricep Kickbacks (15#)

3 Sets

  • 12 Wide Curl to Hammer Curl (20#)
  • 12 OH Cable Tricep Extensions (rope, 49#)

Shoulders

3 Sets

  • 10 Bent Arm Lateral Raises (15#)
  • 10 Plate Front Raises (25#)

3 Sets

  • 20 See Saw Shoulder Press (20#)
  • 10 Bent Over Shoulder Raise + Fly (10#)

3 Sets

  • 8/8 DB Cross Body Raise (12#)
  • 12 OH Scap Shrug (25# DBs)

Conditioning

15:00 AMRAP

  • 400m Run
  • 20 Weighted Jumping Jacks (5# plates)
  • 20 Russian KBS (45#)
  • 20 DB March Reaches (12# DBs)
  • 10 DB Front Raise Squat (12# DBs)

Some new interesting movements. Got through three rounds and 300 meters.