Ludlum3k’s BodyBlog

Well, there were lots of changes to this week’s arm workout, including trying a new exercise. But let’s start from the beginning. First of all, I was glad to see that my gym finally bought a new EZ curl bar, because we’ve only had 1 for about a month. Yet I was surprised, that sucker is HEAVY! Plus the bar feels thicker, and has a slightly different curve (just on the wider portion of the grip). Anyways, I’ve been wanting to use the EZ curl bar for BB curls for a while, since I like them better. Next, I did weighted bench dips, which felt great, not much more to say about them. After that, I went to the preacher curl bench to do 1-arm DB preacher curls, two heavy sets, then two lighter sets. Followed by two sets of 1-arm reverse grip tricep pushdowns and two sets of heavy regular tricep pushdowns. As for the new exercise, I finally tried spyder curls (lay on an incline bench, let bar hang and did curls with that). I did a couple sets with just the bar, and for my last set of those, I used the bar, followed by drop sets using dumbbells. And finally, finished with BB wrist curls.

Tuesday, September 25, 2007
Shock Therapy
EZ curls
12×50
10×60
8×70
6×80
4×80
Bench dips
12xBW
10×45
10×70 -> 5xBW
10×90 -> 8xBW
1-arm DB preacher
2×8x40
2×12x30
1-arm Reverse grip tricep pushdown
12×25
10×30
Tricep pushdown
12×70
10×85 -> 10×55 -> 15×25
Spyder curls
12×50
10×50
10×40 -> 8×15s (DB) -> 15×10s (DB)
BB wrist curls
30×50
15×50
10×50
20×30
15×30

This entry was posted on Tuesday, September 25th, 2007 at 10:39 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.