10 sets x 3 reps wide grip hammer chins using 22.5 lbs attached to my waist, followed by 10 sets x 7 reps barbell pullover, 10 sets x 7 reps cheat curl, 5 sets x 30 reps seated wrist curls, and 5 sets x 10 reps reverse barbell curl.
The chins are easier then when I first started and will be using a 45 lbs plate again very soon without difficulty. Also, once I start using a 25 lbs plate the weight hangs much better of the belt and the plate has enough surface areas to no longer dig into my body.
I just incorporate the barbell pullover into my program and started with 95 lbs. This is such light weight for me but I could feel a small pull in my left elbow so I am going to take my time and work up in weight slowly. Last time I stopped around 155 lbs fore sets of 5 reps but was afraid of hitting my head as I don’t have a spotter. I have never had an accident in this exercise but similar to the skull crushes it is an exercise you don’t want to ever goof on.
I used 105 lbs in the barbell curl and suppose I will keep increasing weight.
I am using 110 lbs in the seated writs curl and finding it easy. The muscle soreness I experience each time I perform this exercise is less and less. I might have to go really heavy or super high reps.
For the reverse wrist curl I used 50 lbs and also make sure I use chalk so my grip doesn’t break. This is a baby weight for me as I will be about to reverse curl 100 lbs plus for sets and reps.
10 sets x 7 reps upright row using 120 lbs followed by 10 sets x 10 reps dumbbell side lateral raises, 10 sets x 7 reps barbell cheat curls using 100 lbs, 5 sets x 30 reps seated barbell wrist curl, and 5 sets x 10 reps reverse barbel curl using only 45 lbs.
- Conventional Deadlift (w/o belt)
- 275 lbs x 1 rep
- 325 lbs x 1 rep
- 385 lbs x Failed*
- 345 lbs, 3 sets x 1 rep
- Barbell Shrug (w/straps)
- Barbell Row (w/o straps)
- Weighted Chin-up (BW = 180 lbs)
- 10 lb backpack, 7 sets x 7 reps
- Reverse Barbell Curl
* I made 2 attempts and both times was able to break the weight free from the ground. I am going to have to learn how to round the back while I deadlift again since I haven’t done this movement on a regular basis in a long time. I have been doing a clean deadlift and Romain dealift in which the back is kept straight which is more safe for the back but doesn’t allow you to handle the same amount of weight as you can when you round your back.
- Superset: Barbell Curl & Skull Crusher
- Superset: Reverse Curl & Standing French Press
- 45 lbs, 7 sets x 7 reps**
- Superset: Concentration Curl & Dumbbell Triceps Extension
- 25 lbs, 7 sets x 7 reps***
* My goal was to try for three reps but I yet fell short of this goal. I might lay this exercise to rest for awhile and continue with high volume training for awhile instead before making another attempt.
** The weight I chose for this exercise wasn’t appropriate for the french press and I didn’t even feel a burn in the triceps. I will change this superset to alternating dumbbell curl and french press the next workout.
*** I already include an overhead extension in my workout so I am going to switch to overhead dumbbell triceps extensions to triceps kickback. I am just getting back into supersets and may have to experiment a few times until I find the right combinations.
I am also doing to add a fourth superset for the forearms combining reverse barbell curl and wrist curl together.
- Barbell Cheat Row (w/ straps)
- 275 lbs x 12 reps
- 320 lbs x 12 reps
- RDL (w/ straps)*
- 325 lbs x 7 reps
- 355 lbs x 5 reps
- 405 lbs x 3 reps
- Barbell Shrug (w/straps)
- Reverse Barbell Curl**
- Barbell Cheat Curl
- Double Overhand Isometric Hold
- 275 lbs x 12 sec
- 335 lbs x 12 sec
* The first set of Romanian deadlifts felt relatively easy to lower the bar below my knees while keeping my back straight. On the second set I was able to lower the bar below my knees but my back began to round out a little. The last set was almost too heavy for me at this point in time. I could only lower the bar down to the knees.
** I decided to do reverse curl before cheat curl in order to warm up the biceps. I was worried that it might fatigue my grip but it had no negative impact on my ability to bicep curl and made an excellent warm up.