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Started By
Message
re: Daily Strength Check-In
Posted on 4/23/24 at 11:42 am to HVAU
Posted on 4/23/24 at 11:42 am to HVAU
Monday:
1.5 mile run on track. 8 min mile pace
Seated single arm DB hammer curls: 1x8x25, 3x8x30
Skull crushers: 4x7x60
EZ Bar curls: 4x8x70
Rope triceps pushdown: 4x8x80 (actually was a metal chain and ball instead of a rope)
Rope cable curls: 4x8x80
Cable triceps kickbacks: 4x8x30
DB pinwheel curls: 4x8x20. You really feel like a wuss doing these
But man even with a light weight you get a good burn with these
Double arm overhead DB extension: 4x6x50
Worked in some abs in between set too.
1.5 mile run on track. 8 min mile pace
Seated single arm DB hammer curls: 1x8x25, 3x8x30
Skull crushers: 4x7x60
EZ Bar curls: 4x8x70
Rope triceps pushdown: 4x8x80 (actually was a metal chain and ball instead of a rope)
Rope cable curls: 4x8x80
Cable triceps kickbacks: 4x8x30
DB pinwheel curls: 4x8x20. You really feel like a wuss doing these
But man even with a light weight you get a good burn with these Double arm overhead DB extension: 4x6x50
Worked in some abs in between set too.
1
Posted on 4/23/24 at 12:50 pm to iwyLSUiwy
I can’t recall specifics, but I get the impression your numbers are going up. Nice work if that is the case. How’s the shoulder?
The Rippler 3 W1D2:
Squat 3x5x260
Bench 5x6x185, 1x2x225, 1x1x245
Rope curls 3x10x80, 90, 100 2x5x100
Rope triceps 3x10x80, 90, 100 2x5x100
AB curls 3x10x75
DB chest flies 3x10x50s
Decline abs 3x10
One note: DB flies always agitated my hands, specifically the crook between the thumb and first finger. I decided to try false grip with these and it was like night and day. Don’t know why I hasn’t done that yet.
The Rippler 3 W1D2:
Squat 3x5x260
Bench 5x6x185, 1x2x225, 1x1x245
Rope curls 3x10x80, 90, 100 2x5x100
Rope triceps 3x10x80, 90, 100 2x5x100
AB curls 3x10x75
DB chest flies 3x10x50s
Decline abs 3x10
One note: DB flies always agitated my hands, specifically the crook between the thumb and first finger. I decided to try false grip with these and it was like night and day. Don’t know why I hasn’t done that yet.
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