My workout log for the last 19 years. Every workout that I have done since February of 2007 is listed here.
Double Pre-Exhaustion
Super Slow Chin Up - 60 seconds (30/30)
EZ Bar Curl - 12 reps @ 70lbs
Chin Up, Negative Only - 8 reps (8 seconds)
Super Slow Dip - 60 seconds (30/30)
OH Dumbbell Extension - 12 reps @ 55lbs
Dip, Negative Only - 8 reps (8 seconds)
Cash Out:
Banded Curl/Reverse Curls - 5x5/5 @ Orange
AVG HR - 113 BPM
MAX HR - 140 BPM
Super Slow Chin Up - 87 seconds (8 second PR)
EZ Bar Curl - 12 reps @ 70lbs
Super Slow Dip - 72 seconds (19 second PR)
OH Dumbbell Extension - 12 reps @ 55lbs
2 minute rest
Wrist Curl - 12 reps @ 40lbs
Finger Curl - 12 reps @ 40lbs
Reverse Wrist Curl - 12 reps @ 20lbs
Reverse Curl - 12 reps @ 40lbs
Cash Out:
Sledgehammer Triceps Push Ups - 3x5
Gray Band Curl/Reverse Curl - 3x5/5
Barbell Cheat Curls - 2-3-3-2/ 10 reps @ 135lbs
Cheat Curl with Slow Eccentric
Cheat curls are one of the best ways to build biceps size and strength. The key is to not try to drum up business for struggling chiropractors everywhere by grossly hyperextending your low back at the end range of motion.
Start the movement by flexing at the hips and using your glutes and hamstrings to get the movement started. Be sure to hold the contraction for a one count at the top and lower slowly, emphasizing the biceps by controlling the weight on the way down.
This eccentric stress will cause a lot of muscle growth since you'll be able to use considerably more weight than normal, thanks to the explosive hip extension used to get the movement started”. - T Nation
AVG HR - 131 BPM
MAX HR - 163 BPM
