Tag: Incline Dumbbell Curl

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.

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

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.

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#)