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Post by Mat Helmer on Mar 29, 2007 23:08:51 GMT -5
THURSDAY - March 29 -- Biceps & Back All weights in lbs unless otherwise stated. PREACHER CURLS (EZ CURL BAR) 165 x 8 165 x 7 165 x 6 STANDING BARBELL CURL 155 x 4 155 x 3 155 x 2 NARROW BARBELL CURL 115 x 8 115 x 7 115 x 6 STANDING BARBELL CURL (wide) Superset 115 x 5, 65 x 5, 25 x 5 Superset 115 x 3, 65 x 3, 25 x 5 Very little rest between sets. THE RETURN OF THE DEADLIFT -- As part of my back routine I started deadlifting again after not doing this lift since August of 2004 when I retired from Strongman. Without straining myself or going anywhere near failure here is what I did... 225 x 8 225 x 8 315 x 4 405 x 2 405 x 2 I felt like I could have pulled over 500 easily but did not want to push it. I used a Valeo belt and straps for the last 2 sets. I finished my back routing with some barbell rows and shrugs. AWESOME workout!  |
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Post by Mr. Espey on Mar 30, 2007 15:58:20 GMT -5
Thanks Mathew... stay tuned for today's routine.
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Post by Mat Helmer on Mar 30, 2007 16:28:20 GMT -5
Thanks Mathew... stay tuned for today's routine. Insane bench and triceps day?  |
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Post by Mr. Espey on Mar 30, 2007 16:40:56 GMT -5
That is Tuesday and I don't usually post it.... but I might start.
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Post by austinslater on Mar 30, 2007 16:41:36 GMT -5
Ryan,
Not to hijack your journal but Ive learned alot from reading your journal. Keep up the good work!
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Post by Mr. Espey on Mar 30, 2007 16:57:46 GMT -5
FRIDAY - March 30 -- Light AW day.
All weights in lbs unless otherwise stated.
EZ REVERSE CURLS
75 x 22
75 x 22
75 x 20
ROPE HAMMER CURLS
75 x 13
75 x 13
75 x 13
FINGER BLASTER (2 hand)
75kg x 120
75kg x 120
75kg x 120
BLOCK PINCH (thin block, 2 hand)
40 x 35 seconds
40 x 35 seconds
WRIST CURLS (fat bar, superset off the thighs then standing palms facing thighs)
40 x 60-60
40 x 60-60
40 x 60-44
WRIST ROLLER
Skipped as I cannot to this movement with my left wrist.
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Post by Mat Helmer on Mar 30, 2007 17:36:50 GMT -5
FRIDAY - March 30 -- Light AW day. All weights in lbs unless otherwise stated. EZ REVERSE CURLS 75 x 22 75 x 22 75 x 20 ROPE HAMMER CURLS 75 x 13 75 x 13 75 x 13 FINGER BLASTER (2 hand) 75kg x 120 75kg x 120 75kg x 120 BLOCK PINCH (thin block, 2 hand) 40 x 35 seconds 40 x 35 seconds WRIST CURLS (fat bar, superset off the thighs then standing palms facing thighs) 40 x 60-60 40 x 60-60 40 x 60-44 WRIST ROLLER Skipped as I cannot to this movement with my left wrist. Another great workout Ryan! The rope hammers - is it a 2" rope or are you using a triceps rope, doubled up? I would also love to know all of your secret workouts, including bench and triceps, so maybe I could find a weakness and exploit it someday. ;D Yeah, right! I hear what you are saying about sore wrists. I over did it on Sunday and my right wrist is still pooched. I'll have to be a left arm champ for now. |
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Post by Curtis "Smash" Klashinsky on Mar 30, 2007 17:39:52 GMT -5
Ryan,
How come you do such High reps for the FINGER BLASTER?
I figured that with armwrestling it would be about Longer hold times and smaller amount of reps wich would simulate an armwrestling match in a way.
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FINGER BLASTER (2 hand)
75kg x 120
75kg x 120
75kg x 120
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Post by austinslater on Mar 30, 2007 17:40:58 GMT -5
Ryan,
How do you like the extra frequency? I remember you saying a while back that doing a brach day, bicep day and a pulling day was causing you to overtrain. Seems like your doing more now. Im getting back to deadlifting this week as well. Should be fun. Later bro
Austin
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Post by Mr. Espey on Mar 30, 2007 18:01:54 GMT -5
Mathew... the sore wrist is on the left only. It is because I have a bone out of place and possible ligament rupture. I use a tricep rope... not doubled.
Curtis... everything is higher reps on this day with very short rest times. I believe that the lighter weight and higher reps tend to work the tendons more. Also, the pump is good for all around recovery. This day is not about simulating armwrestling. On the finger blaster the reps are very fast... fast twitch muscle fibers... I suppose this would improve reaction time if you were to directly relate it to armwrestling.
Austin... the extra frequency is working well. The workout I did today only takes about 20-25 minutes. I seem to be recovering well between workouts and gaining consistently with every workout... a rep or two and / or added weight.
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