Feet up Bench: Exactly the same progression/rest times as OHP volume work. But, this was right at the 6k pace from April 1st, so that's encouraging. Prowlers 100’ 90x2 180x6I’d meet the minimums laid out by Jim, but tended to kitchen sink things. 25 votes, 26 comments. Sure a lot of guys lean a little closer to powerlifting ranges most of the time, but then again Poundstone curls are a thing, lol. But 100 reps just doesn't really win me over. One of the press days will also include Poundstone curls (current record is 207 reps, I add 1 each workout). I love working arms, I just end up hating the workouts after a few weeks. Podcast Q&A for this. 2. It's very simple: end your workout with 100 reps of bicep curls with an empty barbell (20kg). Set rep PRs each week. Chest Supported rows 3 x 10 @ 135/ DB Front Raises 3 x 20 @ 10/ Band Tricep PD 2 x 27 Bilateral hammer curl @ 40; 22, 23. Was going to do weighted, but could not find the dip belt after 5 minutes of looking so I said fuck it. So not being used to them, having low muscle glycogen to start with from keto, and pushing like that on high reps was enough. I understand that low reps are for strength, medium reps are for size and around 2…Monday, September 17, 2012. Once a week: Poundstone curls Use an empty axle, perform 100 reps to start, never let go of the axel, rest in the down position. We had another, short and wide, for a couple days before deciding it wasn’t a good size. I was about 175 lbs and I’d say. I do a set of Poundstone curls once a week, going for a rep PR, and it has worked. The last few reps, that was as far as I could curl my arms. BB curls - 53, 26 + 6. Use Olympic Barbell only for curling 100 Reps. Join Date: Mar 2009. To my surprise, without working the Poundstone Curl since last August or September, probably, I was able to get all the way to 100 reps without any breaks or pauses, motoring straight through in 2:00 flat. Please use this post to discuss your training for the day! Talk about how lifts, workouts, etc went this day; PRs achieved; goals set; whatever!… About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. Swapped chin ups for dips because my biceps are absolutely TORCHED from poundstone curls on Sunday. The rest was history. I think this will be solid. Post your questions here related to your diet and nutrition or your training routine and exercises. Poundstone curls felt really bad today. Poundstone Curls same as deadlift day. That’s an incredible idea, I am definitely going to put that to work, thanks! jshaving October 28, 2019, 2:20am 7. Press: 1+ OHP 160x3 . 5x5. I used to train like this all the time and I honestly missed it: really felt on my game. Karwoski Rows. Squat 3s Week Squat 165lbs x 3, 190lbs x 3, 210lbs x 8 Squat 4 x 5 @ 185 lbs Chins and Dips x 34 Band pull-apart x 50 Gradually inching up the volume on squats and chins/dips. Depending on how much you are training bjj, you may only need to work out two times a week to maintain and gradually build strength. 38K subscribers in the fitnesscirclejerk community. No 1 rep maxes, or even 3 rep maxes. weight goes up after hitting 50. 3/5/1 5s Pro BBB, Week 3, Day 1 Bench. Top Heavy Hypertrophy A little catch up. Your posts about Poundstone curls lately have been great. I stick with the same weight for however long it takes me to get 5 x 14,. 20's x 50,40. But I agree with Elvia, if all he has ever done is increase volume and hasn't done shit. Quad extensions . I want to catch them up to my triceps but struggle to stimulate them no matter how strict my form or how heavy I go with curls. Pick up an empty Olympic (45 lb bar) and attempt to do 100 reps, rest/pause fashion. Once I got to 75 I thought there is absolutely NO WAY I'm quitting now I'm this close. 00. 5. 10-05-2012, 09:37 PM. Trying a bicep curl challenge this month - Started on the 1st doing 100 curls a day. Reddit gives you the best of the internet in one place. I do very infrequent direct arm work, but I make it meaningful. Also, when I was rehabbing my ACL, I would set rep PRs for 66lb axle deadlifts. It’s (at least) 100 curls in a row with an axle (you can use a 35lb bar to supplement). In addition I felt that some of his ideas on arms just didn't work for me [ultra high reps, high sets low intensity ex: poundstone curls] However, I think Paul has a great training philosophy and has really helped me figure out what has worked for me and what hasn't. steel_neil October 28, 2019, 1:33am 6. Push Press 175 3,3,3 . ago. That’s all those are? They were in someone’s log…maybe Pwnisher’s?. But I used a pair of 25lb dumbbells. Today was not bad. Business, Economics, and Finance. 1 set a week is all it takes to build biceps So I treat curls the same way as I do other lifts. Ecstatic!Link to old log - The Southern Domination - Training Logs - Forums - T Nation Anywho. * Curls were done as Poundstone curls (1 single set), with an unloaded axle getting to 160 reps and an axle loaded with 2. I got to 60 reps here and just physically couldnt lift the bar anymore! My elbows felt great after so im going to do these for 4-6 weeks. Definitely played a major role in improving my deadlift besides the prescribed strength work. Just a classic way to train biceps and pain tolerance. Her floor press is usually something like barx5, 65x4, 70x3, 75x2, 85/90x1 all fast and solid with a pause. Nowhere to overthink things or wonder what is actually going on. The Derek Poundstone Empty Barbell Curl 100 Rep Challenge; Training the Curl for Increased Performance and Injury Prevention; Week 12 – Table Top Zottman Curls; Tags: bicep curl, dumbbell curl, standing curl, strict curl. Think of it as. The physical therapist gave me the all clear for everything except unassisted pull-ups. Best. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. An entire day for arms is goofy. Poundstone curls tend to make it happen better, and for triceps I get more out of pushdowns. 2. Chins same as OHP day High rep delt and triceps work. To that end, I termed one of my arm days as a Hyper Rep day in which I would do Poundstone curls followed by fuckin' endless amounts of tricep pushdowns. The August of Arms 2017 progra. OHP: 5's pro + 60% @ 5 x 10-14. Breathing squats 1x20/pull overs 1x20. Day 3 -. Giant set: 4x10@50 lunges, 4x15@135 calf raises, 4x10@80 bicep curls Didn’t quite have the juice for the 10 reps on the AMRAP set but I’m happy with 3 for 4 PRs this week. That set was Sunday night. I don't think it's just "man up and push through it" pain, because it's far. Ab stuff . Day 3 Squat 5x4 @300lbs. Try “Poundstone curls”. Don't put the bar down. Repeat for a month, if its not working then one of the 'more's mentioned earlier are not enough; eat more food and curl more weights with more back exercises. Business, Economics, and Finance. For example, with standing BB curls, I'll warm up using the 25lb curl bar for a set of 30 reps, using slow controlled reps. Low-Understanding119 • 2 yr. Building the Monolith would stand a solid chance of building some arms, with 200 dips, 125 chins and 100 curls. To my surprise, without working the Poundstone Curl since last August or September, probably, I was able to get all the way to 100 reps without any breaks or pauses, motoring straight through in 2:00 flat. I would pick a new program in whole. Total misery for the biceps, and with an axle it will blow up the forearms something fierce. Now I'm going to start blocking and deleting these retards from. If squats were programmed, I did belt squats. Also feel like shoulder work is lacking so maybe I should include lateral raises. The August of Arms 2017 progra. . Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. -Even by week 6, I still didn’t know the best way to approach this. " The TL;DR is: 100-rep set of curls taking as few pauses during as you can. @jshaving Absolutely an option, and a good use of a degree for sure. Deadlifts - warm up, then usually 8-12 singles with between 135 and 175. I guess he started doing this a couple years ago, once a month. For Poundstone Curls, I hit 214 reps unbroken with an unloaded axle. First week was with 25 pound dumbells. I really don't do curls. As Paul Carter has noted, I've also come to realize poundstone curls more an exercise in pain tolerance than anything else, but I can also say pretty confidently I've. "Wrist" exercises (i. 5 mph (I had to pee, drank too much water before training again). After Poundstone Curls, my biceps are. Run again. POST WORKOUT SHAKE CONDITIONING. Just general RPE on heavy lifts: 9. That one that didn’t work was the Ninja SP101 Air Fry. Kroc rows 1xmax reps. Deadlift: 1+ Deadlift 350x10 . Poundstone curls 100x1 @45lbs. 0 items. From now on, they will be known as Carter curls since, as far as I know, no one has ever put up 2 bills with the empty bar before. Poundstone curls PoundstonePTC 2. For several weeks, drop all your normal biceps work and try this: grab an empty barbell and shoot for 100 reps. 21s are pretty dumb IMO. It is ideally run for 2 cycles, which would be 7 weeks total. 35lbs x 100 Notes. Even if you get sloppy with 100 empty-bar reps, just making it to the 100 rep mark will have your biceps screaming. This is Derek Poundstone . About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. Deadlifts 2 x 4 @ 385 1st rep was. Just 1 set of curls a week is all you needPoundstone curls - 1 x 55 Also did some forearm work and rehab (pronation and supination) for my right arm issues Did lower body last night. Thoughts about life, crap, training, and stuff - M. Poundstone Curls Day 3: Squats - 5's Pro + 5x10 at FSL Percentages Overhead Press - 5's Pro + 5x10 at FSL Percentages Close Grip Bench - Close Grip Bench - 5x10 at 70% Dimel Deadlifts - 35% of Deadlift 1RM in week 1, 40% in week 2, and 30% in week 3 Body Rows Reply masterchef81. I set some MASSIVE PRs on the belt squat, hitting 54 reps AFTER my 5x10x405 squat today, which was a 3 rep PR from the previous time, itself a 7 rep PR. The most popular bodybuilding message boards!I kept my Poundstone curls on Press day (hitting somewhere in the 220s for reps these days), my Lateral Raise deathset on bench day, a belt squat stripset on squat day, shrugs on deadlift day, etc. You just need to hit them hard, put on weight, and. DB Hammer Curl 2x15-20. Poundstone curls and high volume lat pulldowns have done more for those two things for me in the past three months than my compound focused lifting did in two years. You look pretty lengthy though so it could be more, it takes a longer while to fill in if you're lengthier. Pullups 3x7,7,5. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. and i’ve been working out for a year and like 3 months but November 2020 i got in a motorcycle crash and lost like all my gains so after that i basically restarted back to where i was when i first started. The top 5s Pro sets were post injury (2017) PBs to begin with, and then the Jokers were planned for doubles. Press J to jump to the feed. RDL 2x 10. I’ve given in lately to eating a ton of food and. 2. Axle Clean and Strict Press away 5xAxle 5x136 5x151 5x171 (out of the rack…killed my spirit to do so, but I can FINALLY clean again, and I. Start light. . It was terrible. Why? Because it's more awesome than doing 300 reps. 5 months is more than enough time on Beefcake. Poundstone Curls - 32 @ 20kg Warm up really helped the knee pain! Deadlifts feeling great, everything just flying up. Chest Supported rows 3 x 10 @ 135/ DB Front Raises 3 x 20 @ 10/ Band Tricep PD 2 x 27 Bilateral hammer curl @ 40; 22, 23. 35lbs x 100 Notes. Training - Incline Db Press and Poundstone Curls F. Whatever your natural hair curl texture or shape, give your hair the strength, shine, and hydration that it craves. Best. Jim says you can always do more assistance work if you feel like it, and I sure did. 6 minutes, Intense. I also gather…great details niceWeight Difference. PM WORKOUT Keg clean 3x150 2x175 1x200 1x225 w/press at top 1x240 w/press at top (5lb PR) 1x225 w/press at top Poundstone. He calls them Poundstone curls. Leg ext (70kg) superset leg curl (65kg) - got 16 reps on all sets both exercises AB Rope pulls: 2 sets to failure at 40kgNot for toning, but Poundstone curls 100x with an empty bar are a thing. trueBusiness, Economics, and Finance. What is the Poundstone Barbell Curl Challenge? Apparently, for some reason, Derek Poundstone thought it would be a great idea to try to curl an empty barbell for 100 reps. He comes home everyday excited about the weight he. The most popular bodybuilding message boards!12/5/22 Conjugate - ME Lower - W5/D1 CONDITIONING Ladders AMAP in 5 minutes: Burpees x1-5 V-crunch x1-5 2 ladders + round of 2s MAX EFFORT Mat pulls: (6) 45x10 135x5 225x3 275x3 315x3 365x3 415x1 385x3 REPETITION EFFORT Belt squat drop set: 135x24, reps of 110, 85, 60, 35, 0 Band reverse hyper: Double, single, bodyweight Band. Warm Up - one set of each. More on Poundstone curls, the origin of my high re. Apparently, for some reason, Derek Poundstone thought it would be a great idea to try to curl an empty barbell for 100 reps. DB benching on the bench and press days, rows and belt squats on the squat days, a full on “back day” for the deadlift day, Poundstone curls on bench day, etc etc. Chest Supported rows 3 x 10 @ 135/ DB Front Raises 3 x 20 @ 10/ Band Tricep PD 2 x 27Poundstone Curls 1 x 102 Bodyweight dips 1 x 30 Conditioning: None Notes: My PR set was not a PR, but it matches a previous PR. The Biceps Endurance Test for August of Arms. Skull Crushers with 97. 1-Jul 1x 11 Sissy Squats 1x 09. Reverse wrist curls are more for high rep work, not low-rep strength work. This week our focus is on Shrugs, Curls, and the Leg Press. I've grown my arms well training biceps directly once a week doing a single set of Poundstone curls (unloaded axle for max reps, minimum of 100 without setting the axle down, current PR is 143 reps). | biceps brachii, dumbbell Grab a set of dumbbells for this week's CHOW!. I'll add 5-10lbs each side, resting 1 minute between sets, I might feel a couple reps shy of failure on rep 30 on 45lbs, then fail at rep 20 the next set using 55lbs, then fail at 10 reps using 60lbs; I won't add more. But remember, the goal is to get all 50 in one shot. SkepticCyclist • 5 mo. 5k - 29:10. Question: I would like to incorporate snatch grip high pull and power clean into this routine. Why? Because it's more awesome than doing 300 reps. Weight: 135 pounds (a barbell plus two 45-pound plates) Lower Body 100 1. PaulBeech. I managed 300 with a Rogue axle resting in the up. So I thought I'd break that down. So now it’s going good i’m eating a lot and i take pre workout, creatine, turkestone, and. From now on, they will be known as Carter curls since, as far as I know, no one has ever put up 2 bills with. 370K subscribers in the weightroom community. 6/500. On bench day, either 100 chins or 4-5 sets of DB rows, 5x12 of a lateral raise/rear lateral raise superset, and then a giantset of log clean and press (clean once. CryptoBand Pullaparts 2 x 20. What does it do? The Bounce Curl Avocado Clump & Define Cream is a versatile, medium moisture, high-end leave-in styling cream with the dual ability to delicately hold and. I'm just not convinced it'll do much for hypertrophy. After my final set of dips, I’d jump straight into my first set of push ups. Instead of multiple sets of lateral raises, I just did one gigantic dropset. They hurt like hell, and after my set of 90 my fingers were almost numb from I. 23 SPM @ 2:14. There's also a guy on YouTube who did them for 30 days for his arms his channel is I believe Alex Van fitness. 3. Poundstone curls: x129. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. 4A - Paloff Press - 10,15,15 4B - HLR - 3x10. Take an empty bar (axle works even better) and do 100 curls. 5 inch arms. Band Pullaparts 2 x 20 Tibia Raises 2 x 25 Hamstring Curls 2 x 17 Front Squats 3 x 4 @ 250 Used a squat bar. Work sets 65 kg x 5, 70 kg x 5, 80 kg x 4 (oopsie) BBB 60 kg x 10, 60 kg x 10, 60 kg x 7 (should be for 5 sets but only did 3 because I was done lol hmmpf) Accessories: OHP 5x5 40kg. I also had a pretty crazy/rushed morning so I was running on no calories this afternoon. If you check out his website he seems to know a lot about weight training. Notes: 3:00 between sets of benching, 2:00 between sets of dips. ago. If you don’t get a painful biceps pump, im willing to bet the issue you’re having indicates a lack of recovery or CNS burnout. Feel free to check YouTube for poundstone curls and follow the advice of Derek Poundstone regarding this subject, as he is the person who coined the method. It is ideally run for 2 cycles, which would be 7 weeks total. Overall happy with the. Hack Squats 3x 12. Poundstone Curls? I've seen Poundstone curls mentioned a few times both here, and on various forums; I'm just curious as to what fittit thinks of these. It's the end of my planned training for the year, and it felt there, so I went for it and ended up with an all-time press PB and tied an all time deadlift PB. Did hit a nice PR in the Poundstone curls. The name of this new log is for my new frame of mind. 0. Squat Day. I had three meets on my last one. Forget tricep extensions. Try Poundstone Curls -- named after strongman champ, Eric Poundstone, who "invented" them to build tendon strength for truck pulls. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. I’m looking to take things to the next level, get stronger, and bre…Poundstone Curls - 36 @ 20kg That was hard. Reply replyPoundstone curls. LEGENDARY4259 • 1 yr. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. How is everyone programming their 100 rep sets. Squat: 3+ Squat 345 8 . They won't work for everybody (just like anything in life). My off-season arm routine is designed to strengthen the triceps (for pressing 400-pound logs overhead) and the biceps (for pulling a 230,000-pound train). Your wrists themselves have no muscle. Yeap, my squats suck. But I couldn’t get to 100. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Popularized by Derek Poundstone, the 2008 WSM runner-up. Jamie wants the same weight to be used for the skull crushers and the curls, which makes sense from a superset standpoint, but I have enough toys that I think I can set up a situation where I can still move rapidly. 23 26 26 comments TheGhostOfBillMarch • 11 yr. Alright so a little info. There are anecdotes among bodybuilders that biceps, as well as some back muscles, respond (hypertrophy) better to high volume and time-under. The physical therapist gave me the all clear for everything except unassisted pull-ups. Thing is quite a unit. Whatever was going on last week with stopping Prednisone seems to have passed. Are poundstone curls actually any good for hypertrophy? They give you a crazy good pump, can't even straighten your arm. It’s decent for walking, but it’s pretty cumbersome for bodyweight exercises. PaulBeech. I’m thinking bands/chains may help. @flappinit Spot on. Poundstone Curls - 20kg x34 So that went well. Day 3. Last one was 158 reps with an empty axle. . Nothing but brute force and stupidity. Very confident for next week (5. August of Arms 2016 – Poundstone Curls – Barbell x 100 reps AFAP The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. Legs: Leg press, GHD curls, Calf raises3A - Poundstone Curls - 51,33,30,30 3B - Band Pushdowns - 4x15. LiveThe dumbbell curl variations I chose are because I feel a much greater pump personally over regular curls. My off-season arm routine is designed to strengthen the triceps (for pressing 400-pound logs overhead) and the. “Living the dream”, haha. While my sisters fiance attempted to persuade anyone within ear shot that his 6 or so beers+ one shot of rum meant he had drank more alcohol than me. Once my pee turned brown yesterday, I headed right to the ER. Topics: Build Muscle Home / Workouts / Workout Routines / Poundstone Power: Train Like a Strongman About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. bring your elbows up/forward slightly at the top of each rep. My arms was pumped like no other. Seated Axle Overhead Press @ 100; 8 @ 85; 12. The pull aparts are all additional work. Notes: Shaping up to go 3-5-2 as far as “the plan” goes with this approach. 5 rounds of: Dips; 20lb laterals; Band pull aparts; 20 standing ab wheels 25 pushdowns 30 GHRs. glute ham raise . Deadlifts 5/3/1 Week Deadlifts 225lbs x 5, 255lbs x 3, 290lbs x 5 Deadlift 3x5 @ 245lbs Chins x 50 Dips x 50 Poundstone Curls x 50 (40 unbroken) Solid deadlift session for me. Article posted today by Eric Bach @bacher says 5 best exercises are: Dips Chin-Ups Squats Romanian Deadlifts (RDL) Dumbbell Bench Press or some variation of the same exercise (like high-bar and low bar squats, for e…3 boxing sessions (running at the start of each session) and 3 lifting sessions per week/8 days. Rep Power: 12578. So on the list of things to introduce at the end of at least one workout a week: strapped shrugs to failure, fat grip Poundstone curls. MSKOnlyScans. I do a set of Poundstone curls once a week, going for a rep PR, and it has worked. 11 votes, 26 comments. ham curls . I also did some Poundstone Curl sets and Poundstone Extension sets. . Up to this point, it was never about growth to me, only about becoming a better strongman competitor. I time how long it takes to get the total 100 reps. Day 1 1A. I do a daily set of 25 with a band for the sake of health, which is a habit I picked up after I tore my left bicep, but when I’m actually “training curls”, it’s Poundstone curls with an axle, and the goal is effort. Or another thing some people do and enjoy with 5/3/1 is adding a weekend pump day or weakness day. com covering every day challenges. But what's also great about shrugs against bands is that you don't need to put a million goddamn plates on the bar to get a good training effect. by Derek Poundstone, America ’s. Press question mark to learn the rest of the keyboard shortcutsWhat is the Poundstone Barbell Curl Challenge? Apparently, for some reason, Derek Poundstone thought it would be a great idea to try to curl an empty barbell for 100 reps. Arms Ez Bar Front Rasie 3x8, Cable Lateral 12 rep down set, Seated Rear delt fly 2x15, Strict Curl 3x8, Preacher Curl 3x10-15, Spider Curl Amrapx3, Smith Machine JM Press 3x10, Cable OH Extension 12 Downset, Leg Day with a pinch of forearms RDL 3x8-10, Lying Leg Curl 3x15-20, High Bar 3x5-10 Leg Press 2x25 Walking Lunge 20 reps Forearm. Training - Incline Db Press and Poundstone Curls F. Weight: 45-pound barbell. e. On the bench day, I did incline dumbbell benching, and immediately after the. Bench Day: Bench: Top set 3 x 5. 9M subscribers in the bodybuilding community. AMRAP in 6 minutes of burpee chin into 24kg DKB devil press. * On the bench day, I did incline dumbbell benching, and immediately after the final. 48 votes, 85 comments. I think poundstone curls and just ultra high rep curls in general are gods gift. Any rep scheme, any way you want. 5x10 barbell curls were replaced with rest-pause poundstone curls until one hundred total reps. With all that benching, I'd look into some rear delt work. . Posted by u/AutoModerator - 17 votes and 171 commentsI see Paul Carter mentioned a lot, he has really gone low volume extreme and low rep lately. Doing Kubik style heavy singles is a lot of fun as well. I’ll run this for a few weeks but wanted peoples thoughts. I set some MASSIVE PRs on the belt squat, hitting 54 reps AFTER my 5x10x405 squat today, which was a 3 rep PR from the previous time, itself a 7 rep PR. Repeat this until all 50 reps are done. If you’re interested, give Poundstone Curls a try and see if you manage to achieve a pump. 75 inches. CryptoPoundstone curls: grab an empty barbell (or axle), and do 100 curls with it before putting it down. ©ALL CONTENT OF THIS WEBSITE IS COPYRIGHTED AND CANNOT BE REPRODUCED WITHOUT THE ADMINISTRATORS CONSENT 2002-202310 axle curls @ 45lbs Conditioning. Bulgarian Split SquatI kept my Poundstone curls on Press day (hitting somewhere in the 220s for reps these days), my Lateral Raise deathset on bench day, a belt squat stripset on squat day, shrugs on deadlift day, etc. Hammer Curls x. Instead of multiple sets of lateral raises, I just did one gigantic dropset. But the difference is I'm 180lbs, I got up to 210lbs before cutting down to this weight. Browse Best Buy and shop the best curling irons or curling wands to achieve the look of natural curls or beachy waves. Do the work and have a good plan—the secrets to building anything in life. For me it very much was just a pain tunnel with a light at the other end. rugby_lifting May 31, 2020, 6:29am 11. Here are my before and after measurements: Before: Left Calf 14 inches, Right Calf 14. August of Arms: Muscle Building Strength. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. Why? Because it's more awesome than doing 300 reps. start with both arms at the same time, as. Concentration Curls: 4/10/45. Thurs OHP OHP 5x10 Chin ups. Poundstone curls - 1 x 55 Also did some forearm work and rehab (pronation and supination) for my right arm issues Did lower body last night. Jamie has an arm day where you are to do skull crushers and reverse curls as a superset, using the same weight. Thoughts about life, crap, training, and stuff - Monday EditionAssistance: pulldowns, seated press, face pulls, curls. Try poundstone curls. ago. 5kg 4x6 (RTF 12) Accessories: Pull ups, DB curls, Tricep extensions, Lateral raise. .