GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. What does it do? The Bounce Curl Avocado Clump & Define Cream is a versatile, medium moisture, high-end leave-in styling cream with the dual ability to delicately hold and. I have strong but small biceps. I did poundstone curls for the first time on July 17th of this year. ago. Poundstone Curls Band Pullaparts Band Overhead Tricep Mechanical Drop Set DB Curl Mechanical Drop Set Lateral Raises The main lifts (SSB, bench, TBDL, OHP) used the standard hypertrophy progression, supplemental stuff used the auxiliary progression and most of the accessories used a total reps progression, i. Seated Axle Overhead Press @ 100; 8 @ 85; 12. Time for a new log. Leg curls and extensions 100 reps. From the man TNF himself. Bodybuilding, weight training, nutrition - Dave Draper's IronOnline, over 3,500 pages of insight, motivation, an active community forum board, blogs and wiki database. Fat bar. wrist curls, reverse wrist curls) are just used to target certain muscles of the forearm that may be engaged to a lesser extent in grip work/other forearm exercises. After a warm-up I did 3. 5 months is more than enough time on Beefcake. The proof is in the pudding. That obviously depends on how the world looks at the time, but she's fully vaccinated at least lol. Thoughts about life, crap, training, and stuff - M. I knew I was in trouble Monday. Derek Poundstone curls in the squat rack (gasp!). After knocking out those lunges and bicep curls, come back and drop your score to see if you top the. Poundstone Curl x 110 Finger Curls 2 x 17 @ 145. Grasp the barbell at shoulder width. Once a week: Poundstone curls Use an empty axle, perform 100 reps to start, never let go of the axel, rest in the down position. Reddit gives you the best of the internet in one place. Set rep PRs each week. Just 1 set of curls a week is all you needPoundstone curls - 1 x 55 Also did some forearm work and rehab (pronation and supination) for my right arm issues Did lower body last night. It's not a tiring movement and you can get lots of volume without causing fatigue. Thoughts about life, crap, training, and stuff - More on the Ohio SessionsPoundstone Curls are Barbell Curls done with an empty Barbell for 100 reps as fast as possible, without setting the bar down. I've been trying to get stronger in isolation preacher curl, my max was 20kg/45lb plate per side + z-bar (approx 50kg, I think z-bar was 10kg) for 8 reps, which was a PR 3 months ago and I haven't even been close to. Poundstone Curls - 32 @ 20kg Warm up really helped the knee pain! Deadlifts feeling great, everything just flying up. 5kg x 14 > 37. Otherwise, that’s it. My off-season arm routine is designed to strengthen the triceps (for pressing 400-pound logs overhead) and the. More on Poundstone curls, the origin of my high rep work, and **** you will never do. From now on, they will be known as Carter curls since, as far as I know, no one has ever put up 2 bills with the empty bar before. It’s (at least) 100 curls in a row with an axle (you can use a 35lb bar to supplement). Poundstone curls - 1 x 55 Also did some forearm work and rehab (pronation and supination) for my right arm issues Did lower body last night. I had three meets on my last one. Giant set: 4x10@50 lunges, 4x15@135 calf raises, 4x10@80 bicep curls Didn’t quite have the juice for the 10 reps on the AMRAP set but I’m happy with 3 for 4 PRs this week. 60+10+10+10+10; Notes: I’m enjoying the way I have the kettlebell rotations set up. Poundstone Curls? I've seen Poundstone curls mentioned a few times both here, and on various forums; I'm just curious as to what fittit thinks of these. Poundstone Curls same as deadlift day. A workout that takes 3 minutes and is intense difficulty in Workout Trainer by Skimble, available for iOS & Android. Forget curls. RDL 2x 10. Poundstone curls (hold a BB and don't put it down until you get 100 curls) Ran mostly the same format 3x a week. So from what I understand, Derek Poundstone coined the name "viper press" and used the movement to great success in log-for-rep events. Poundstone Curls - 30 @ 20kg Top set of 5 felt terrible, knees flying back and stripper squatting the last 2 reps. Doing Kubik style heavy singles is a lot of fun as well. That's it. Reply staypuff626 •. Things I Liked: Nothing. These are referred to as Poundstone curls and are a great pump exercise. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. 6. Instead of 5x10 curls, I’d do 1 set of Poundstone curls. ago. 21s are pretty dumb IMO. triceps/biceps - pushdowns/db skulls/overhead triceps, etc db curls/cable curls/poundstone curls - 100 reps Day 3 squats-light 2x3 using strong-15 back offs deads - 5,4,3,2,1,1,1 or 25/45 doubles method to a top crisp double upperback - 100 reps pick one shrugs/rows/pulldowns Day 4I do Poundstone Curls too (how Paul got a 160 is beyond me, I got 70 in a row last week and it made me shake all over). It's time to push the mindset. I've obviously been touting high rep curls for a while now. No podcast night night. total of 3 rounds 1st round with plate and a quarter and last 2 with just a plateThe 2021 version of August of Arms is going to be completely INSANE! It’s gonna be the best time you’ve had training all year long, and the 31 Most INTENSE Days of Your LIFE!Wrist curls/reverse wrist curls are just fine as long as you don't go for low-rep high-weight sets. You just need to hit them hard, put on weight, and be patient. Poundstone Curls - 32 @ 20kg Warm up really helped the knee pain! Deadlifts feeling great, everything just flying up. Poundstone curls are the shit. After my final set of dips, I’d jump straight into my first set of push ups. Tags: Arm Workout, arms, curls, derek poundstone, lift run bang, paul carter, poundstone curls, routines, strongman, training, weights. The only rule: Don't put the bar down! Chances are you won't make it to 100 the first time out, but you will get an amazing pump. But didn’t know if that’s enough volume overall. If squats were programmed, I did belt squats. 5. For a bicep curl, you're flexing/tensing your bicep throughout the whole movement, but skullcrushers are a type of extension movement, so when your arm is in flexion, the tricep isn't engaged as much as it is when it is extending, it still may be to a. Gonna use them on all pressing whilst the elbow recovers. Building the Monolith would stand a solid chance of building some arms, with 200 dips, 125 chins and 100 curls. 20's x 50,40. 24 votes, 294 comments. Day 3. Conditioning: started with a plate and a quarter circuit with prowler: high handles backwards sled drag high handle low handle rest 2 minutes. Posts: 13,371. Was going to do weighted, but could not find the dip belt after 5 minutes of looking so I said fuck it. Rest-pause lateral raises and curls as a finisher. It’s the “cheat meal” of training. I managed 300 with a Rogue axle resting in the up. Poundstone Curl x 105 Finger Curls 2 x. tbonesteak1233 • 10 mo. Bixeps onthe other hand are boring af, even with the pump. If you want to build the muscles in your arm well, you'll need a multi-faceted approach to targeting the triceps, biceps, forearms, and shoulders. Even after a year of doing weight training under the guidance of a personal trainer, my biceps still don't look defined…I can say Im a back person, it is actually the most fun muscle group to train (for me ofxourse). Ecc Focused Hack Squat 2 x 7 // 285 Ecc Focused BB RDL 3 x 6 // 365 Farmers Walk 3 x 50ft Ab Wheel2 x 8And what is a 'Poundstone' curl? 10-18-2012, 08:18 PM #62. If you hate training biceps, "It's just one set" * On the squat day, for this training cycle, I've. Machine Dumbel Curls sitting on the front edge of the seat to turn it into a incline machine curl is underrated af. Of course, I had tried those as a finisher of a workout. Poundstone curls are a very regular feature in my training, and what I'm currently using, but I also like running the rack with DBs. For several weeks, drop all your normal biceps work and try this: grab an empty barbell and shoot for 100 reps. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. The rest was history. They don't only extend the wrist, they also deviate it strongly, and contribute to pronation/supination quite a bit. Day 1- press BBB beefcake, rows, assistance. Most of the time they look like they’re “powerbuilding”, just without any worry about being lean. Legs: Leg press, GHD curls, Calf raises3A - Poundstone Curls - 51,33,30,30 3B - Band Pushdowns - 4x15. Throw in makes it seem like a round of Poundstone curls is an afterthought. e. But remember, the goal is to get all 50 in one shot. Arms Ez Bar Front Rasie 3x8, Cable Lateral 12 rep down set, Seated Rear delt fly 2x15, Strict Curl 3x8, Preacher Curl 3x10-15, Spider Curl Amrapx3, Smith Machine JM Press 3x10, Cable OH Extension 12 Downset, Leg Day with a pinch of forearms RDL 3x8-10, Lying Leg Curl 3x15-20, High Bar 3x5-10 Leg Press 2x25 Walking Lunge 20 reps Forearm. Similar approach as SSB squats but slower/more autoregulated. Carter Curls - bar x 200. Day 3 Squat 5x4 @300lbs. This helps. Please use this post to discuss your training for the day! Talk about how lifts, workouts, etc went this day; PRs achieved; goals set; whatever!… About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. 5x5. Instead of multiple sets of lateral raises, I just did one gigantic dropset. I'm just not convinced it'll do much for hypertrophy. Apparently it only takes one set. Go for a high score. He calls them Poundstone curls. My last two lifting sessions I noticed a pain in my left forearm during bicep curls (machine - I know I know - and dumbells) since I moved up a…As for supplements here is my daily regimen. Attempted some Poundstone curls with fat gripz, failed at 40. Three times will be great for younger people, but at your age. Once I got to 75 I thought there is absolutely NO WAY I'm quitting now I'm this close. DB poundstone curls - 75 @ 3s. Poundstone Curls: 100. Strip set - 140's x 11 -> 100's x 5. So run 5/3/1 M/T/Th/F or rotating the 4 days over M/W/F with Saturday/Sunday to just do arms or whatever you feel is lagging. I’m starting this log to track the process of preparing for my first men’s physique competition. "Wrist" exercises (i. LEGENDARY4259 • 1 yr. But I used a pair of 25lb dumbbells. Don't put the bar down. Grace WOD on the axle @ 95lbs. Poundstone curls: grab an empty barbell (or axle), and do 100 curls with it before putting it down. Take 10 deep breaths and go again. He's been using a 40-lb axle lately though because of the added forearm difficulty. Poundstone curls with the axle would probably be pretty good. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. Business, Economics, and Finance. 100 reps here just with the. Just wanna throw in a plug for Poundstone curls. Axle shrugs against bands 1xmax reps. That’s where Jason. Add variety and glamour to your hairstyle!Have you ever wondered why area rugs curl? One of the biggest problems people have with area rugs is the fact that the ends of a rug tends to curl, especially the corners. Deadlifts 2 x 4 @ 385 1st rep was. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. I’ve been working on contracting my lats. Top set of 5 felt awful and my hips just shoot straight up, but then the jokers go much smoother. PaulBeech. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. Press question mark to learn the rest of the keyboard shortcutsWhat is the Poundstone Barbell Curl Challenge? Apparently, for some reason, Derek Poundstone thought it would be a great idea to try to curl an empty barbell for 100 reps. 5lbs per side taken to 103 reps. That’s all those are? They were in someone’s log…maybe Pwnisher’s?. Press: 37. I also did some Poundstone Curl sets and Poundstone Extension sets. For anyone who’s ever even had the fainest desire to lift weights, better guns are one of the first things that you hope to attain by defying gravity over and over and over. Band curls + Close grip chin up flex arm holds/hangs. I love working arms, I just end up hating the workouts after a few weeks. Tags: Arm Workout, arms, curls, derek poundstone, lift run bang, paul carter, poundstone. Pause Bench: 95kg 4x6, (RTF 15) Tempo Eccentric Deadlift: 152. Figured I'd get these while I had the video camera out. Poundstone Curls - 20kg x34 So that went well. Been using CBL to drop weight, started summer at 267, currently at 244, training using a lot of the mountain dog principles, all hail lord meadows, and what not. Once my pee turned brown yesterday, I headed right to the ER. Pumped about that squat PR. View Profile. i’ve been going to the gym for 5 months and i’ve seen pretty good growth in everything but comparing my arms to old pictures…The FAQ New to Strongman? Strongman Contest Results Upcoming Major Competitions Map of Strength Athlete Friendly Gyms maintained by u/DaBizzle Weekly…Poundstone curls with 35lb bar . A subreddit for general weight training discussion, focused on intermediate…Band Pullaparts 2 x 20. And then conditioning was done everyday, typically with me picking something that was either featured in that day (like doing Grace on the day I did pressing) or something from the day before (thrusters the day after squatting) to help with recovery. I have swapped all my bicep and triceps work for 1 100 rep set of curls a week and 1 100 rep set of triceps a week (floor extensions). weighted pullups +70 5,5,5 . Or if you want, look at some olympic lifters and how many consecutive high pulls they do in a row. Post your questions here related to your diet and nutrition or your training routine and exercises. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Swapped chin ups for dips because my biceps are absolutely TORCHED from poundstone curls on Sunday. by MasterKingdomKey 10-pound dumbbell curls for 100 reps. He calls them Poundstone curls. Another variable is how often you work out. In an arm workout I might do all the above super-sets, alternating Triceps/Biceps. The extra blood flow seems to clear up nagging elbow pain and they also blow up the lower arms. For several weeks, drop all your normal biceps work and try this: grab an empty barbell and shoot for 100 reps. To my surprise, without working the Poundstone Curl since last August or September, probably, I was able to get all the way to 100 reps without any breaks or pauses, motoring straight through in 2:00 flat. . 5/ Lying Cable Laterals 5 x 20 @ 12. August of Arms: Muscle Building Strength. You just need to hit them hard, put on weight, and. I’m thinking bands/chains may help. Incline DB Curl, alternate arms, the resting arm is resting at the top of the rep, not the bottom. Me three. 100RepChallenge. As Paul Carter has noted, I've also come to realize poundstone curls more an exercise in pain tolerance than anything else, but I can also say pretty confidently I've. To my surprise, without working the Poundstone Curl since last August or September, probably, I was able to get all the way to 100 reps without any breaks or pauses, motoring straight through in 2:00 flat. Squat: 3+ Squat 345 8 . Felt much stronger today. Article posted today by Eric Bach @bacher says 5 best exercises are: Dips Chin-Ups Squats Romanian Deadlifts (RDL) Dumbbell Bench Press or some variation of the same exercise (like high-bar and low bar squats, for e…3 boxing sessions (running at the start of each session) and 3 lifting sessions per week/8 days. Notes: 3:00 between sets of benching, 2:00 between sets of dips. Apparently he was a low volume guy, switched to high rep pump work, had good results, was a believer, now is back then. Instead of multiple sets of lateral raises, I just did one gigantic dropset. I’m pretty pleased with things as a total. PaulBeech. After a long absence I decided to start logging my training here again, even if it’s just once a week for my own benefit and for anyone else interested. ago. I have found that cable curls are the most comfortable exercise I can do where i can work my biceps without my elbow hurting too bad. 5. Via them, want your ass kicked? Try their "slurpees" Anyone work on 100 reps and have any experience with them? What is the Poundstone Barbell Curl Challenge? Apparently, for some reason, Derek Poundstone thought it would be a great idea to try to curl an empty barbell for 100 reps. It'll put hair on your chest and size on your arms. Whatever your natural hair curl texture or shape, give your hair the strength, shine, and hydration that it craves. I tried poundstone curls today, but I used a 35lb rackable curl bar at my gym. Seated Axle Overhead Press @ 100; 8 @ 85; 12. No need to go mental masturbation on this. Jamie was busy with some business stuff and I had to run errands to get ready for my Ohio trip. There are a couple of very sick, twisted and sadistic people out there who deserve to be. 2. Was going to take a run at 200 on the Poundstone curls, but Tiff told me the camera was dying so I will give it a go next week. It's unbelievable the tension, squeeze and it's easy to progressively overload. kd13 May 21, 2019, 8:44pm 1142. warm up sets bar x 15, 40kg x 12, 50kg x 5. 100 reps in one set. 4. Poundstone Curls 100xAxle. Nothing but brute force and stupidity. Even by week 6, I still didn’t know the best way to approach this. $60. Poundstone Curls are Barbell Curls done with an empty Barbell for 100 reps as fast as possible, without setting the bar down. 5 rounds of: Dips; 20lb laterals; Band pull aparts; 20 standing ab wheels 25 pushdowns 30 GHRs. I feel like my triceps are stalling right. It is the Poundstone Curl Challenge, originated by Professional Strongman Competitor, Derek Poundstone. CryptoPoundstone curls: grab an empty barbell (or axle), and do 100 curls with it before putting it down. Solid workout. 9M subscribers in the bodybuilding community. Amazing how much of that set was seemingly mental rather than physical - like, as long as I decided to endure the pain I could just. No amount of exercise will grow them. Wanted to get a pump after my PR set went poorly. Biceps were cramping, high volume picking day at work 1,100 or so 10-25lb boxes. The most popular bodybuilding message boards!I kept my Poundstone curls on Press day (hitting somewhere in the 220s for reps these days), my Lateral Raise deathset on bench day, a belt squat stripset on squat day, shrugs on deadlift day, etc. unless you were doing Poundstone curls. I could probably do more if I had someone to count for me. I worked deadlifts back in for the first time since I had hurt my arm playing softball. The best arm exercises for strength and size gains include a combination of compound and targeted assistance exercises–in addition to incorporating the right amount of reps and sets . I also did some Poundstone Curl sets and Poundstone Extension sets. This is Derek Poundstone . Training - Incline Db Press and Poundstone Curls F. 3/5/1 5s Pro BBB, Week 3, Day 1 Bench. Bench Day: Bench: Top set 3 x 5. Jan 17th, 4PM GMT+8. If you don’t get a painful biceps pump, im willing to bet the issue you’re having indicates a lack of recovery or CNS burnout. Try them. We had another, short and wide, for a couple days before deciding it wasn’t a good size. First he grabbed the Poundstone axle, the one I described above, and set it up in a squat rack. I really don't do curls. Dumbbells do take up space, though, as you need a lot of them. Now I'm going to start blocking and deleting these retards from. Warm ups Lat. He calls them Poundstone curls. Thoughts about life, crap, training, and stuff - M. Try Poundstone Curls -- named after strongman champ, Eric Poundstone, who "invented" them to build tendon strength for truck pulls. . Location: Melbourne, Victoria, Australia. What is the Poundstone Barbell Curl Challenge? Apparently, for some reason, Derek Poundstone thought it would be a great idea to try to curl an empty barbell for 100 reps. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. @cyclonengineer Dude, you can’t make this stuff up. Accessories: Seated Row, Uni Leg Extension, Uni Hammy Curl, Abs, Thoughts: Elbow sleeves came in. Some weeks, I’d do some warm-up sets of rows before hitting warm-ups of bench and dead, some weeks I’d save it to the end, some weeks I did Poundstone curls to save time on curls, etc. How is everyone programming their 100 rep sets. I prefer a more frequency oriented approach, so when I'm focusing on them I try to do a couple of sets of lat pulldowns every day at around 80% of my 10RM. Rope Curls: 4 sets x 10 reps x 80. Even if half the reps are garbage,you're still getting a bunch of stimulus and tut from all the curls. steel_neil October 28, 2019, 1:33am 6. 6/500. Got 1:38 in the re-test. BB curls - 45# - 1x35, 1x32. 5x10 barbell curls were replaced with rest-pause poundstone curls until one hundred total reps. Thoughts about life, crap, training, and stuff - Monday EditionAssistance: pulldowns, seated press, face pulls, curls. Poundstone Curls - barx120 Flye/Band Extensions Superset - 3 rounds of 30 reps per round Notes - Pec minors are a bit inflammed for some reason so I hit the flyes for some high reps. Also, when I was rehabbing my ACL, I would set rep PRs for 66lb axle deadlifts. Do high rep 'pump' exercises like Poundstone curls to get blood to the area Oddly, I found that doing DB flyes with a deep stretch made a big. Once a week: Poundstone curls Use an empty axle, perform 100 reps to start, never let go of the axel, rest in the down position. High rep barbell curls – I heard about these from Paul Carter of Lift Run Bang who took them from strongman Derek Poundstone. CONCLUSION/TAKEAWAYSSecondly I added "Poundstone Curls" for general conditioning, Found out my ability to withstand a pump was shit, so worked on that for a while, while keeping in heavy eccentrics a bit. CryptoHaha they’re just super lean mate, they look alright but not much substanceThen leg curls, lateral raises, curls, and ab-wheel. Take a picture of him with you, wait a year, take another picture, and compare. The "rules" of the program let you do your curls as long as you're making gains and progressing with your lifts. Press J to jump to the feed. I did a stint with poundstone curls a while back. I've pulled 5k+ twice this month, before today. . After Poundstone Curls, my biceps are. So from what I understand, Derek Poundstone coined the name "viper press" and used the movement to great success in log-for-rep events. If curls were programmed, I did Poundstone curls. Why? Because it's more awesome than doing 300 reps. Top Heavy Hypertrophy A little catch up. Good for helping beginners develop safely in the gym, for balancing out a flexor workout, and for painful bodybuilding work if you really want to grow them. 5 mph (I had to pee, drank too much water before training again). My son has been working out in the morning with his football team. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. The first time you might fail after 40-50 reps, rack it, wait a minute. Today’s workout…Workout your biceps, triceps, and forearms with the 50 best arm exercises, according to our experts. To my surprise, without working the Poundstone Curl since last August or September, probably, I was able to get all the way to 100 reps without any breaks or pauses, motoring straight through in 2:00 flat. I hit 40 reps, and I remember thinking how hard it was, and how it would be a year before I hit 100 reps. . The pull aparts are all additional work. There's also a guy on YouTube who did them for 30 days for his arms his channel is I believe Alex Van fitness. Going to stick with a movement for three weeks, hitting a 5, 3, and 1 rep “max” before moving on to a new one. Reply More posts from r/531Discussion. Podcast Q&A for this. Specifically: belt squats and Poundstone curls. The August of Arms 2017 progra. In this case, complete the reps using one of these approaches: Do as many reps as possible. POST WORKOUT SHAKE CONDITIONING. I also gather…great details niceWeight Difference. Chest Supported rows 3 x 10 @ 135/ DB Front Raises 3 x 20 @ 10/ Band Tricep PD 2 x 27Poundstone Curls 1 x 102 Bodyweight dips 1 x 30 Conditioning: None Notes: My PR set was not a PR, but it matches a previous PR. Up to this point, it was never about growth to me, only about becoming a better strongman competitor. Add a Comment. I want to catch them up to my triceps but struggle to stimulate them no matter how strict my form or how heavy I go with curls. Seems to work well enough. I personally use fairly light weight and take it through a complete ROM getting a stretch at the bottom and contraction at top. He routinely does reps til almost failure, and plenty of stuff in the 10-20 rep range. The physical therapist gave me the all clear for everything except unassisted pull-ups. Lately Paul Carter has been posting a lot about doing empty barbell curls for super high reps. Poundstone curls: grab an empty barbell (or axle), and do 100 curls with it before putting it down. 1 Like. Going with a little spin off one of Brian Alsruhes programs for my first press workout of the week. Ecstatic!Link to old log - The Southern Domination - Training Logs - Forums - T Nation Anywho. * I paused benches when possible. ham curls . I don't think it's just "man up and push through it" pain, because it's far. It should take about 10 minutes to perform 100 reps. On the bench day, I did incline dumbbell benching, and immediately after the final set I’d jump straight into my first set of dips. The cramping/soreness after the first couple of times in particular was incredibly bad. Poundstone curls (hold a BB and don't put it down until you get 100 curls) Ran mostly the same format 3x a week. Will hopefully get used to that feeling of imminent death and smash that time over the next 6 weeks. The August of Arms 2017 progra. 5. Build bodybuilder arms and strongman strength with this extreme routine. I guess he started doing this a couple years ago, once a month. Things I Liked: Nothing. CryptoBand Pullaparts 2 x 20. . I HAVE started daily band pushdowns of 25 reps, mainly because I’ve been bad about direct tricep training. 5x20 Hands x20 SUPER SETS (curls - band) Football bar hammer curls: (empty bar - 25lb) x34 - wide grip x33 - mid grip x33 - close grip Band pull aparts: x34 x33 x33 Do you. I'll pick a rep range like 12, start with the lightest weight on the rack, do 12, move up to the next, do 12, repeat until I can't, then work back DOWN and go for 12s again. Rest in the down position, not up. Your posts about Poundstone curls lately have been great. Or that you did a set of 20 rep squats and didn't wake up with legs like Tom Platz. Floor Press (heavy) - 5,4,3,2,1,1,1 - in between sets of floor press she does chins. 5 months is more than enough time on Beefcake. Reverse hypers; GHRs; Abs; Pull aparts; Pushdowns; Neck work; Conditioning will be ad hoc as usual. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. * Curls were done as Poundstone curls (1 single set), with an unloaded axle getting to 160 reps and an axle loaded with 2. Day 4- squats 1x20, dips, chins, assistance. It was a very busy day at work today. and i’ve been working out for a year and like 3 months but November 2020 i got in a motorcycle crash and lost like all my gains so after that i basically restarted back to where i was when i first started. Day 2: EZ Bar Curl 3x10-12, 3 second negatives. MSKOnlyScans. OHP 5/3/1, OHP BBB, lat pulldown 4x10, lateral raises 3x10, bicep curl 3x10. Feels better already. I recommend activewear shirts made of primarily spandex. Supinated (Underhand): This is the the least common of the three main grips, but still used for bicep-heavy exercises such as supinated rows or curls. It’s decent for walking, but it’s pretty cumbersome for bodyweight exercises. We rounded. Today was not bad. The name of this new log is for my new frame of mind. Edit: Here is MythicalStrength doing a set of Poundstone curls. However, Joker sets flew up and knees stayed forward. Hack Squats 3x 12. Pretty much any time I could make things harder, I would. . I caught myself thinking “I’ll get in my lateral raises on this day, poundstone curls on this day, shrugs on this day”, and then when I got to “Dealer’s Choice” I said “Oh: I’ll just put them all in on THAT day”.