My workout log for the last 19 years. Every workout that I have done since February of 2007 is listed here.
2 Rounds - 30 reps each round
Mutt Bar Curls - 55lbs - 8 Wide, 8 Closer, 8 Hammer Grip & 6 Wide
Mutt Bar Triceps OH Extensions - 55lbs - Hammer Grip
Cash Out:
Iso Curl Hold - 55lb Mutt Bar
KB Hammer Curls - 3 x 3 @ 70lbs
Isometric Static Flex - x 5
Max Diamond Push Ups - 44 reps
AVG HR - 120 BPM
MAX HR - 155 BPM
@ LHP
2 Rounds - 30 reps each round
Mutt Bar Curls - 44lbs - 8 Wide, 8 Closer, 8 Hammer Grip & 6 Wide
Mutt Bar CG Floor Press - 44lbs - Hammer Grip
Cash Out:
KB Hammer Curls - 2 x 5 @ 53lbs
Around-the-World Pullups - 2 x 3/3
Isometric Static Flex
CG KB Push Ups - 5x5
Max Diamond Push Ups - 35 reps
AVG HR - 128 BPM
MAX HR - 153 BPM
@ LHP
5 Rounds - 30 reps each round
Mutt Bar Curls - 33lbs - 8 Wide, 8 Closer, 8 Hammer Grip & 6 Wide
Close Grip Floor Press - 33lbs
30-30-30-30-30 reps each. 300 total reps
Cash Out:
Isometric Static Flex x 5
L-Sit - 20 seconds x 2
AVG HR - 119 BPM
MAX HR - 151 BPM
@ LHP
4 Rounds - 30 reps each round
Mutt Bar Curls - 33lbs - 8 Wide, 8 Closer, 8 Hammer Grip & 6 Wide
Mutt Bar Extensions - 33lbs - Hammer Grip
30 reps each round. 240 total reps
Cash Out:
Isometric Static Flex
Roof Sternum Chin Ups - 3x5
AVG HR - 123 BPM
MAX HR - 150 BPM
4 Rounds - 30 reps each round
Mutt Bar Curls - 33lbs - 8 Wide, 8 Closer, 8 Hammer Grip & 6 Wide
Mutt Bar Extensions - 33lbs - Hammer Grip
30 reps each round. 240 total reps
Cash Out:
Mutt Bar Wide Curls - 5x6 @ 66lbs
Isometric Static Flex
Close Grip Grip Chin Ups - 3x5
Close grip pulls will take the lats out of the movement, putting your upper back muscles in a position of weakness, forcing you to rely on your biceps and forearm muscles to complete the movement.
The close grip pull up is not rocket science, its painfully simple and brutally effective, much more difficult than the standard pull up but rarely seen in gyms today. Start with your thumbs touching, and perform your pull up as usual, you’ll be feeling humbled very quickly especially if you are weighing north of the 200lbs mark.
AVG HR - 122 BPM
MAX HR - 150 BPM
@ LHP
4 Rounds - 30 reps each round
Mutt Bar Curls - 44lbs - 8 Wide, 8 Closer, 8 Hammer Grip & 6 Wide
Mutt Bar Extensions - 44lbs - Hammer Grip
30 reps each round. 240 total reps
Cash Out:
Isometric Static Flex
Blue Band Curl/ Reverse Curl Combo - 4x8
AVG HR - 117 BPM
MAX HR - 156 BPM
3 Rounds - 30 reps each round
Mutt Bar Curls - 33lbs - 8 Wide, 8 Closer, 8 Hammer Grip & 6 Wide
Mutt Bar Extensions - 33lbs - Hammer Grip
30 reps each round. 180 total reps
3-0-1 tempo.
Cash Out:
Isometric Static Flex
Roof Sternum Chin Ups - 5x5
Blue Band Curls/Static Hold
AVG HR - 119 BPM
MAX HR - 146 BPM
3 Rounds - 30 reps each round
Mutt Bar Curls - 55lbs - 8 Wide, 8 Closer, 8 Hammer Grip & 6 Wide
Mutt Bar Extensions - 55lbs - Hammer Grip
30 reps each round. 180 total reps
Cash Out:
Isometric Static Flex x 5
Stato-Dynamic Kettlebell Curls - 2x30 seconds/5 reps @ 35lbs
“Sounds complicated, but it simply refers to doing one long isometric hold before your regular reps. You'd focus on contracting the target muscle as hard as you can. The position of the hold should be the one where you naturally have the most tension. For a free-weight curl, this is at the mid-range position, or when the forearm is parallel to the floor”. - T Nation
Here's how you do it:
Curl the weight up until your forearm is parallel to the floor. Then hold this position for 15-30 seconds (I like to progress by five seconds per week) while focusing on tensing the biceps as much as you can.
After the hold is done, bring the bar back down under control, then immediately start doing your reps.
Do 5-10 reps after the hold.
The hold has several effects and benefits:
You have 15-30 seconds to practice contracting a muscle. Contracting a muscle is a motor skill; the more your practice it, the better you get. And just like pretty much any skill, it's easier to do it statically or very slowly than with a dynamic action.
You sensitize the neuromuscular junction which will immediately improve your capacity to recruit the biceps during your reps.
You pre-fatigue the biceps during the hold so that even if you're not yet efficient at contracting the biceps, you'll still get a greater training effect than what you'd get by simply doing reps.
During the hold you accumulate lactate in the muscle. This leads to the release of local growth factors, which can help trigger growth.
You'll immediately feel the muscle more after the hold. If you feel the muscle more during your reps, you'll be able to improve
your capacity to use your biceps properly.
AVG HR - 114 BPM
MAX HR - 144 BPM
5 Rounds - 30 reps each round
Mutt Bar Curls - 44lbs - 8 Wide, 8 Closer, 8 Hammer Grip & 6 Wide
Mutt Bar Extensions - 44lbs - Hammer Grip
30 reps each round. 300 total reps
Cash Out:
Isometric Static Flex x 5
AVG HR - 125 BPM
MAX HR - 159 BPM
3 Rounds - 30 reps each round
Mutt Bar Curls - 55lbs - 8 Wide, 8 Closer, 8 Hammer Grip & 6 Wide
Mutt Bar Extensions - 55lbs - Hammer Grip
30 reps each round. 180 total reps
Cash Out:
Mutt Bar Curls - 3x8 @ 66lbs - 2 second eccentric
Mutt Bar Extensions - 3x8 @ 66lbs - 2 second eccentric
Mutt Bar Tabata Curls - 4 rounds @ 33lbs 20-20-20-17 (77 reps)
Isometric Static Flex - “For this exercise, you don’t need any equipment. All you need to do is flex your biceps as if you were curling a barbell or dumbbell and keep the muscle contracted with your arm at 90-degrees. Then, using your opposite hand, apply downward pressure to the forearm associated with the flexed muscle. Resist the pressure and hold for 10-15 seconds and then switch to do the same with the other arm.
Isometric holds for biceps can help increase the metabolic demands and metabolites such as lactate which may result in an increased production of natural anabolic hormones in your body. This increase in anabolic hormones can help facilitate new muscle growth (hypertrophy) through improved recovery and repair while the isometric hold itself is helping to flood the muscle with nutrients and blood – allowing you to further stretch out the fascia constricting your muscle.
Through the use of isometric holds for biceps, you have the ability to recruit more muscle fibers as when compared to the standard concentric and eccentric movement of an exercise. In order to increase strength, you need maximum fiber recruitment which can take place during isometric holds. Using isometric holds in your training can help reprogram your neuromuscular system to recruit and fire more muscle fibers when training with weights which can help improve your overall muscle strength”. - Evogen Nutrition
AVG HR - 126 BPM
MAX HR - 146 BPM
5 Rounds - 30 reps each round
Mutt Bar Curls - 44lbs - 8 Wide, 8 Closer, 8 Hammer Grip & 6 Wide
Mutt Bar Extensions - 44lbs - Hammer Grip
30 reps each round. 180 total reps
Cash Out:
Isometric Static Flex
Blue Band Curls - 3x10
Blue Band Reverse Curls - 3x10
AVG HR - 120 BPM
MAX HR - 140 BPM
5 Rounds - 30 reps each round
Mutt Bar Curls - 44lbs - 8 Wide, 8 Closer, 8 Hammer Grip & 6 Wide
Mutt Bar Extensions - 44lbs - Hammer Grip
30 reps each round. 180 total reps
Cash Out:
Isometric Static Flex
Blue Band Curls - 4x10
Blue Band Reverse Curls - 4x10
AVG HR - 122 BPM
MAX HR - 145 BPM
4 Rounds - 30 reps each round
Mutt Bar Curls - 44lbs - 8 Wide, 8 Closer, 8 Hammer Grip & 6 Wide
Mutt Bar Extensions - 44lbs - Hammer Grip
30 reps each round. 240 total reps
Cash Out:
Mutt Bar Hammer Curls - 2x16 @ 66lbs - 4 Wide, 4 Closer, 4 Hammer Grip & 4 Wide
Isometric Static Flex
Pelican Curls - 5x5
Around-the-World Pull Ups - 2x3/3
One of the most challenging, yet effective bodyweight exercise for targeting your biceps.
How To Do It: As you lower, your arms will extend behind you, your elbows should have neutral rotation. While lowering forward, your palms will begin to face forward. Make sure you keep a nice flat back. Do not extend to full elbow extension unless you are advanced in the exercise, as it can place a lot of pressure on the elbows. Keeping the elbows pulled together being your back, use your biceps to pull you back up to the beginning form.
AVG HR - 123 BPM
MAX HR - 164 BPM
5 Rounds - 30 reps each round
Mutt Bar Curls - 33lbs - 8 Wide, 8 Closer, 8 Hammer Grip & 6 Wide
Close Grip Floor Press - 33lbs
30-30-30-30-30 reps each. 300 total reps
Cash Out:
Mutt Bar Hammer Curls - 2x16 @ 55lbs - 4 Wide, 4 Closer, 4 Hammer Grip & 4 Wide
Isometric Static Flex
Roof Sternum Pull Ups - 3x5
AVG HR - 125 BPM
MAX HR - 155 BPM
5 Rounds For Max Reps
Mutt Bar Curls - 33lbs
Triceps Extensions - 33lbs
30-30-30-30-30 reps each. 300 total reps
Cash Out:
Mutt Bar Hammer Curls - 3x12 @ 33lbs (3-1-1- tempo)
Isometric Static Flex
Around-the-World Pull Ups
5 Rounds For Max Reps
Mutt Bar Curls - 33lbs
Close Grip Push Ups
30-30-30-30-30 reps each. 300 total reps
Cash Out:
Mutt Bar Hammer Curls - 3x12 @ 33lbs (3-1-1- tempo)
Ab Wheel Push Ups - 3x200
Roof Sternum Chin Ups
5 Rounds For Max Reps
Mutt Bar Curls - 33lbs
Triceps Extensions - 33lbs
30-30-30-30-30 reps each. 300 total reps
Cash Out:
Mutt Bar Hammer Curls - 5x12 @ 33lbs
Advanced Floor L-Sit x2 - got 25 & 18 seconds! brutal.
Benefits of an L-Sit Exercise
5 Rounds For Max Reps
Mutt Bar Curls - 33lbs
Triceps Extensions - 33lbs
30-30-30-30-30 reps each. 300 total reps
Cash Out:
KB Crush Curl/Tri Ext Combo - 3x5 @ 35lbs
Mutt Bar Hammer Curls - 3x8 @ 33lbs
