Poundstone Curls - 100 reps

August 30, 2014
6ish

#31daysofarms #augustofarms

Well other than hitting arms every day this month my only other goal was to make it to 100 with these curls. I stopped there but I still feel I could've grunted out a few more but they would've been getting sloppy.

I'll start adding some weight to catch up to and maybe pass Jedd.

D4, B1 - Press

August 29, 2014
Noon

#31daysofarms #augustofarms

Back is still gimped. I don't think being stuffed into the Jetta for 6 hours yesterday helped anything either so I did an anti-Brooks Kubik workout and laid down for just about everything. I also got some armwrestling in last night as well.

Incline Press - this angle is tougher than a flat or strict press. I'll stick with it for awhile.
45 x 3 x 10r
95 x 2 x 5r
135 x 4 x 10r

Feet Up Strict Bench Press
225 x 4 x 5r

Ring Row
BW x 4 x 25r

Pull-Aparts
MM x 50, 30, 20

Extensions w/EZ bar & 4 chains
20, 15, 15, 15

D3, B1 - Deads

August 27, 2014
Noon

My back is still a bit niggly so I decided to work with sumo pulls. The pull feels great, the reversal sucks. On my second work set I got a little twinge on the third rep. Pulled one more and decided to call it before I really aggravated my back. I think if I practice these though it might just be a stronger pulling style for me. Only time will tell.

I'm also leaving out the pull-ups to give my back a bit of a break plus I should get some arm wrestling in tomorrow.

Sumo Deads
135 x 5 x 3r
225 x 3
315 x 2
365 x 10, 4 - niggle

Lunge
BW x 3 x 12r

Trapbar Shrug w/pause
234 x 3 x 15r

EZ w/4 chain Curl x 4 x 15r

D2, B3 - Bench

August 26, 2014
Noon

Bench is still slowly inching along but at least it's moving.
#31daysofarms #augustofarms

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
285 x 3
Red Singshot
315 x 2 x 3r

Ring Rows
BW x 4 x 25r

Ahnold Press
40e x 3 x 12r

Dip
BW x 3 x 10r

Banded Neck Iso's
Avr x 60ct x 2 each way, continuous

D1, B3 - Squat

August 25, 2014
Noon and Before Supper

#31daysofarms #augustofarms

Back is still gimped so I went with box squats.

Bow Bar Box Squats
52 x 3 x10r
142 x 2 x 5r
232 x 5
322 x 3
372 x 1
422 x 3
352 x 10

Leg Curls
50 x 10, 10, 10, 8

Incline Shrug w/3ct
32k ea x 3 x 15r

Chins
BW x 3 x 5r

Ring Curls
BW x 4 x15r

Just showing how I do those shrugs.

August of Arms, Day 24

August 24, 2014
Evening

#31daysofarms #augustofarms

Biceps are fine, triceps are still feeling Saturday. I figured I'd give a go at repping out the bar with skullcrushers. I'll also note that when I do them I take the bar over the top of my head to the bench, not just to my forehead.

BB Skullcrushers x 30, 20, 20, 15, 15 - wicked pump!

August of Arms, Day 23

August 23, 2014
Evening

Running around all day today. Back is still bugging me. Got home and remembered I've still got work to do for Jedd's #31daysofarms #augustofarms I wanted 100 but just couldn't do it today. I want 100+ by months end.

Poundstone Curls x 70

D4, B2 - Press

August 22, 2014
Noon

Back is still gimpy so I did a bit of a different workout.

#31daysofarms #augustofarms

60' Incline Bench Press - Paused
45 x 4 x 8r
95 x 5
135 x 3
155 x 3 x 6r

DB Bench Press
40e x 30 - I thought I was light enough it wouldn't bug my back getting up and down. I was wrong.

BW Tricep Extensions x 3 x 20r

Ring Rows x 3 x 20r

Ring Curls x 3 x 15r - nice pump!

BB Finger Curl to Wrist Curl 45 x 35, 35, 20, 10 - OUCH!!!

Poundstone Curls 55-50

August 21, 2014
Before Supper

#31daysofarms #augustofarms

My back is still gimped so just standing straight is a challenge right now. Figured I'd just hit a couple of sets to stay in the August of Arms challenge though.

Poundstone (Empty BB) Curls x 55, 50

August of Arms, Day 20

August 20, 2014
Morning Coffee Break

#31daysofarms #augustofarms

Just a quickie. Might do some more biceps plus some wrist curls later.

EZ Curls w/4 chains (~20# each) x 15, 10, 10, 10 minimal rests

Neck Iso's w/Avr Band @30s x 3 each direction. Continuous.

D2, B1 - Bench

August 19, 2014
Noon

My low back is still pumped and angry from yesterday's squats. I'll also reiterate that the ring rows give my upper back a pump like nothing else.

#31daysofarms #augustofarms

Bench Press
45 x 3 x 10r
135 x 3
185 x 3
210 x 4 x 10r

Ring Rows
BW x 20, 15, 15

Seated Ahnold Press
40e x 12, 12, 10

Reverse Grip Bench Press
185 x 8
155 x 8
Too pooped

D1, B1 - Squat, Start of Cycle 5

August 18, 2014
Noon and Before Supper

#31daysofarms #augustofarms

Wow my low back is blowed up! Kept away from the barbell shrugs due to that as well. Kept the pipe work to just a bit of medium volume chins and the iso's.

Squats felt really crisp and strong. Could've did another set but I remembered the adage "stimulate, don't annihilate".

Just the squats and leg curls at lunch.

Bow Bar Squat
52 x 4 x 3r
142 x 3
232 x 3
322 x 2
282 x 3 x 12r

Hamstring Curl
50 x 3 x 10r

45' KB Shrug w/3ct
32k ea x 3 x 12r

Curl Iso w/32k
Hammer x 1r
Bicep x 3r

Standing Band Crunch
Str x 40, 40, 20

August of Arms, Day 17

August 17, 2014
Afternoon

#31daysofarms #augustofarms

1) CG Bench Press
45 x 3 x 10r
135 x 5
185 x 3
205 x 5 x 7r

2a) Bodyweight Tricep Extensions
BW x 3 x 15r

2b) LC Rope Hammer Curls
50 x 3 x 15r

3a) OH Guillotine
70 x 6 x 20r

3b) OH TTK
7.5 x 6 x 20r

4) Neck Iso's
Avr Band x 30s x 2 x each way

August of Arms, Day 16

August 16, 2014
Morning

Well over half way through of doing some sort of bicep or tricep workout every day this month.

#31daysofarms #augustofarms

Pull-ups w/FG
BW x 3, 2, 2, 2, 2, 2, 2 - 15r

P Bar Spider Curls
55 x 4 x 15r

D4, B3 - Press

August 15, 2014
Noon

Maybe got 2-3 hours of sleep last night and felt pretty beat up from a good arm wrestling practice. All in all though nothing to complain about.

#31daysofarms #augustofarms

Push Press
45 x 3 x 8r
95 x 5
135 x 3
155 x 2
175 x 1
205 x 3 - just barely missed the lockout on 4
175 x 10

DB Bench Press
75e x 3 x 12r

BB Row
155 x 3 x 15r

CG Bench Press
155 x 3 x 10r

Band Pullaparts x 110r

D3, B3 - Deads

August 14, 2014
Noon

Armwrestling tonight will be my back and arm workout. I think the paused Deads are going good. I also pulled with the bar on my fingers for something different.

Paused Deadlift
135 x 2, 3, 3
225 x 2
315 x 2
405 x 1
455 x 1
475 x 2
Regular pulls
405 x 8

Bulg. Split Squats
+40 x 2 x 8r

August of Arms - Bit o Grip

August 13, 2014
Before Supper

Did a bit of grip work just cause.

Super sets with minimal rest.

Guillotine Gripper - one hand
60# x 4 x 25r

TTK - one hand
7.5# x 4 x 15r

August of Arms, Day 13

August 13, 2014
Noon

#31daysofarms #augustofarms

Table BP/Wrist Curl
25 x 2 x 20r
50 x 5 x 15r

Axle Curl
43 x 50

D2, B2 - Bench

August 12, 2014
Noon

#31daysofarms #augustofarms

Bench Press
45 x 3 x 10r
135 x 6
185 x 3
225 x 1
245 x 3 x 6r

DB Row
125e x 3 x 8r

Seated Ahnold Press
40e x 3 x 10r

JM Press
145 x 10
165 x 3 x 8r

D1, D2 - Squat

August 11, 2014
Noon and Before Supper

Squats felt really strong but I stuck with the programming. Probably could've paused 3 x 10r.

Pipes are getting a bit of cumulative stress now as those dumbbell curls were damn tough. Massive pump.

Bow Bar Paused Squats
52 x 4 x 3r
142 x 3
232 x 2
282 x 1
332 x 4, 4, 6

Double KB Swing
2 x 32k x 3 x 15r

BB Shrug
365 x 3 x 15r

And then before supper

Chins
BW x 3, 8, 8, 6, 5 (30r)

DB Curls w/FG - Sup throughout
35e x 2 x 10r

DB Concentration Curl w/FG - Sup Throughout
35e x 6

Standing Band Crunches
Str x 5 x 18r

Even fat bastards need to get the chin over the bar.

August of Arms, Day 10

August 10, 2014
Noon

A bit of triceps for #31daysofarms #augustofarms

CG Bench Press
45 x 3 x 10r
135 x 5
185 x 3
205 x 5 x 6r

Avr Band Pushdowns w/Bar x 90r

August of Arms, Day 9

August 9, 2014

Just a couple of pumps for the biceps today as I was on the road for most of it.

#augustofarms #31daysofarms

Before I left:
One arm band curls MM x 3 x 20r

When I got home:
Poundstone/Empty BB Curls x 100r

D4, B1 - Press

August 8, 2014
Noon

Definitely a good bodybuilding day. Puuuumped!! Really learning to get that mind-muscle connection on the accessory work.

Just to reiterate; 90 second rests on the main work sets, 60 seconds on all accessory.

#31daysofarms #augustofarms

Strict Standing BB Press
45 x 3 x 10r
95 x 5
135 x 10, 10, 10, 6 - stopped when I started to lose speed in the last rep.

DB Bench Press
75e x 3 x 10r - titty pump

BB Row
155 x 3 x 12r - my back can really use the weekend off

Pull aparts
Mini x 100r

CG Bench Press
135 x 12, 12, 12, 10

August of Arms, Day 7

August 7, 2014
Before Supper

#Augustofarms #31daysofarms

McGill Pull-ups
BW x 12 x 1r

PB Curl
85 x 10
105 x 8
125 x 5
145 x 3
125 x 8

Table-Cable Hook-BP-Wrist Curl, non-stop
25 x 25
50 x 3 x 12r

DB Wrist Curl w/Manus
85 x 3 x 20r

Behind Back BB Wrist Curls
45 x 15
95 x 20, 18, 15

Superset
Guillotine Gripper - One Hand
60 x 20, 20, 15

TTK
5 x 20
7.5 x 20, 15

D3, B1 - Deads

August 6, 2014
Afternoon

Did a day early because I was supposed to be on the road tomorrow. Not happening now so I'll do my chins and some more arms then.

#31daysofarms #augustofarms

Deadlift - Rehband belt an strapped worksets
135 x 3 x 2r
225 x 3
315 x 2
365 x 10
385 x 10
404 x 9 - last rep I started to lose speed so I stopped there.

Bulg. Split Squats
BW x 2 x 15r

45' Bench Shrugs w/3ct, w/FG, thumbless
35e x 3 x 20r

P Bar Hammer Curl
105 x 10, 10,
85 x 15

D2, B3 - Bench

August 5, 2014
Noon

#31daysofarms #augustofarms

Bench Press
45 x 3 x 10r
135 x 5
185 x 3
225 x 2
255 x 1
285 x 2 - missed a 3rd by about 2" at lockout
240 x 8

DB Row
105 x 3 x 15r

Side Raises
25e x 3 x 10r

JM Press
135 x 4 x 10r

D1, B3 - Squat

August 4, 2014
Afternoon


Felt good. Got the work done I laid out without any grinders although reversing those Zottman's on the way down were getting tough. Controlled with the elbows by your sides this is a tough little exercise. Arm work today was just part of my regular work and goes towards #31daysofarms #augustofarms.

Bow Bar Squat
52 x 4 x 3r
142 x 3
232 x 2
322 x 2
372 x 1
412 x 3
352 x 8

Double KB Swing
32k ea x 4 x 10r

BB Shrug - I find these hit best if I stay upright and pull my shoulders back. I don't know how people get anything all hunched forward.
365 x 3 x 12r

Chins
BW +20# x 4, 4, 4, 3, 3

Zottman Curl w/FG
35e x 4 x 8r

Standing Band Crunch
Str x 5 x 15r

Day 3, August of Arms

August 3, 2014
Noon

A bit of triceps for #augustofarms #31daysofarms

CG Bench - Pause and explode each rep
45 x 2 x 15r
135 x 10
185 x 8
205 x 5 x 5r - I'll pick away at these until it's 5 x 7r.

Band Pressdowns w/bar
Avr x 80r

31 Days of Arms - Day 2

August 2, 2014
Afternoon

2nd day of #31daysofarms #augustofarms. Gimped wrist hurt my left for the gripper work and I left the regular DB wrist curls out for today.

Chins
BW x 3, 4, 5, 5, 5, 5, 4, 3

Table Top Curl w/FG
70e x 5 x 8r

Plate Hammer Curl
25e x 5 x 5r

Towel Pronation Curl
35 x 20, 15

Cyplenkov Wrist Curl w/T Handle
22.5 x 3 x 15r

Guillotine Gripper
60 x R25/L15

D4, B2 - Press

August 1, 2014
Noon

The beginning of a exercise challenge Jedd has fired up called #31daysofarms #augustofarms. Biceps, triceps, or both are to be exercised every day of August. I already do at least 4 days plus one arm wrestling day a week so I'll just throw in another two. Should be fun.

Still just punching the clock through the summer months.

Push Press - Need lots of work
45 x 4 x 8r
95 x 2 x 3r
135 x 3
155 x 3 x 6r
Finding my groove on the last set. Probably could've went 12+ easy I think.

DB Bench
70e x 4 x 10r

BB Row
135 x 4 x 15r

Pull-aparts
M x 4 x 20r

CG Bench - All reps paused and exploded
135 x 4 x 10r


My vagina was to hot and sweaty so I stopped there. Wrist is niggled from last weekend yet as well.