Similar to the Kroc row, Kelso shrug, etc. Klokov Press 10x3 95,105,115,125,135,145,155,165,145,135 2x8x95 1B. . Poundstone Curls - bar x 115 PR Tricep Band Pushdown Facedown on Bench Extension Thingee - 3 sets Notes - Got my bands from elitefts so I'm playing with it. Late to the party but after the thread on Poundstone curls I decided to do them instead of 2x10 curls. Yeap, my squats suck. Band pulls, same as deadlift day. Did well. Paul Carter on Poundstone curls - this dude is a monster, and can even be found on reddit in r/weightroom / Jim Wendler on the 100-Rep Challenge 100RepChallenge. Try them. Offset Grip: This is the first specialized grip. Push Press 175 3,3,3 . 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. 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. Prowlers 100’ 90x2 180x6I’d meet the minimums laid out by Jim, but tended to kitchen sink things. Why? Because it's more awesome than doing 300 reps. 4 Likes. Really liking the seated BB press as assistance for the overhead press. 60-75 seconds between sets. Strip set - 140's x 11 -> 100's x 5. I hate Derek Poundstone for ever even dreaming this up. 5/ Lying Cable Laterals 5 x 20 @ 12. 3x5 assisted Nordic curls superset with 3x11@65 dumbbell rows. Same as OHP day. Subtotal: $0. Bike 20 mins BSE Flow Cossack Squats ATG Split Squat Standing Twists w PVC pipe Bar Hang Box Jumps Med Ball SlamsPoundstone Curls - 27 @ 20kg Deadlifts moving really well. Welcome to my log you magnificent beast! Age: 25 (2 months away from turning 26) Height: 186 cm Current lifts: 3@140kg DL 3@75kg BP 8@90kg Back Squat (6@70kg Front Squat). Poundstone Curls 100x1 @30lbs. 9K subscribers Subscribe 142 42K views 10 years ago 40 lb axle bar for ~350 reps. Training - Squats and Pulls; Saving a potentially shitty workout; LRB/365 Manual and SPPC check in! Chaos and Bang Your Earballs - Grunge Appreciation. I do a rope. The Giant and its variations have provided a good deal of hard training, but outside of that I've grown complacent. 4…Poundstone curls Take an empty axle, perform 100 curls without putting it down. And usually ended each workout with some sort of conditioning burner, and included a 4-5 minute conditioning blitz later in the day (either. "Wrist" exercises (i. 60+10+10+10+10; Notes: I’m enjoying the way I have the kettlebell rotations set up. Originally had 8s on. That’s all those are? They were in someone’s log…maybe Pwnisher’s?. You need to put on bodyweight if you want to. ago. I've been trying to get stronger in isolation preacher curl, my max was 20kg/45lb plate per side + z-bar (approx 50kg, I think z-bar was 10kg) for 8 reps, which was a PR 3 months ago and I haven't even been close to. Then one day a week I'll. Machine Curl @ 100; 11 @ 85; 14, 12 @ 60; 23. Rocking my Deep Water shirt and the Mrs hits me with “You are looking big”. Take a picture of him with you, wait a year, take another picture, and compare. Rest in the down position, not up. Conditioning: started with a plate and a quarter circuit with prowler: high handles backwards sled drag high handle low handle rest 2 minutes. Apparently it only takes one set. Incline DB bench 3x12/superset with 2x15 weighted chins. 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. 62 votes, 110 comments. Lately Paul Carter has been posting a lot about doing empty barbell curls for super high reps. Start light. 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. It also really torches the upperback something fierce. High rep barbell curls – I heard about these from Paul Carter of Lift Run Bang who took them from strongman Derek Poundstone. You will feel a pump. Cable Row 2x 20. But I used a pair of 25lb dumbbells. I did a stint with poundstone curls a while back. I'm just not convinced it'll do much for hypertrophy. (Or use whatever weight allows you to barely hit 100 reps or close. 11 votes, 26 comments. Alright so a little info. Both give me sharp, intense wrist pain at the top of the movement. 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. Pretty much any time I could make things harder, I would. It’s (at least) 100 curls in a row with an axle (you can use a 35lb bar to supplement). I don't think I've hit more than 60 consecutively yet. 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. wrist curls, reverse wrist curls) are just used to target certain muscles of the forearm that may be engaged to a lesser extent in grip work/other forearm exercises. . More on that later. Monday, August 20, 2012I’d meet the minimums laid out by Jim, but tended to kitchen sink things. But I. com covering every day challenges. 60's x 12,8. 35lbs x 100 Notes. 5 rounds of: Dips; 20lb laterals; Band pull aparts; 20 standing ab wheels 25 pushdowns 30 GHRs. However, Joker sets flew up and knees stayed forward. 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. Once my pee turned brown yesterday, I headed right to the ER. Attempted some Poundstone curls with fat gripz, failed at 40. Poundstone Curl. Another option if he wants to increase volume, poundstone curls. I’m pretty pleased with things as a total. 6/500. 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. Holding a heavy barbell, shrug and row it up to your belly button. Wednesdays training. 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. 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. Although the first week I couldn't straighten my arms properly. Didn’t get in till late, think I’m tryin to come down with somethin. Going to add those to arm days going forward until I don't get sore like this anymore. Biceps I find a total snooze fest! TuhTodayJr • 2 yr. 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. 0. 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). Just compete 100 reps without putting the bar down. If you’re interested, give Poundstone Curls a try and see if you manage to achieve a pump. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. 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. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. 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. It was a very busy day at work today. The worst is when I do standing barbell curls. 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. 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. . For squat days, I did 10 dips and 10 chins after every set of squats, including warm up sets other than the empty bar. Rep PR. After this program, I felt like I could accomplish anything. 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. Don't put the bar down. The idea is to take an empty 45-lb barbell and try to curl it 100 times in one long, gigantic, monster-volume set. Jumps 3x5. These are referred to as Poundstone curls and are a great pump exercise. Had to zombify a few reps to alleviate the cramping. subscribers . News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition…OHP 3s Week OHP 100lbs x3, 115lbsx3, 130lbsx10 OHP 115lbs @ 5x5 Supersetted DB Rows 94. Poundstone curls are a staple of my bicep training. After my final set of dips, I’d jump straight into my first set of push ups. A workout that takes 3 minutes and is intense difficulty in Workout Trainer by Skimble, available for iOS & Android. For several weeks, drop all your normal biceps work and try this: grab an empty barbell and shoot for 100 reps. Weight: 135 pounds (a barbell plus two 45-pound plates) Lower Body 100 1. DB bench (possibly incline)/weighted chins superset; BtN Press; Squat/pull over; Kroc row; Axle shrugs against bands; DAILY. That’s too easy. I also did some Poundstone Curl sets and Poundstone Extension sets. Was going to take a run at 200 on the Poundstone curls, but Tiff told me the camera was dying so I will give it a go next week. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. His bread and butter program has you pyramid from a set of 5's to singles. xSwagguh 100-152-175 (5’8) • 2 yr. I stick with the same weight for however long it takes me to get 5 x 14,. He calls them Poundstone curls. I would pick a new program in whole. I do 1 set of Poundstone curls a week and go for rep PRs each time. I then proceeded to drink a half a bottles worth of rum with any mixer I could find. 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. CryptoBand Pullaparts 2 x 20. In 30 days I gained exactly a half an inch. Reddit gives you the best of the internet in one place. I usually start with 30-40 reps and pause, holding on to the weight, and then start knocking out sets of 10, pausing for as little time as possible to catch my. Even if half the reps are garbage,you're still getting a bunch of stimulus and tut from all the curls. This is the first time exceeding the E1RM I set with low bar squats in the high bar position. Don't use straps. Been using CBL to drop weight, started summer at 267, currently at 244, training using a lot of the mountain dog principles, all hail lord meadows, and what not. Your wrists themselves have no muscle. Swapped chin ups for dips because my biceps are absolutely TORCHED from poundstone curls on Sunday. I also had a pretty crazy/rushed morning so I was running on no calories this afternoon. OHP: 5's pro + 60% @ 5 x 10-14. 2. I got a little loose in the bottom of the single @ TM, but it was still an easy rep. Her floor press is usually something like barx5, 65x4, 70x3, 75x2, 85/90x1 all fast and solid with a pause. Eat more calorie rich and protein rich food and curl more weights; also do pulling exercises for your back. What would be the benefits of such a workout? I like them personally. That obviously depends on how the world looks at the time, but she's fully vaccinated at least lol. 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. 38K subscribers in the fitnesscirclejerk community. Cool Whip for breakfast, bulking on Pizza Hut but. Ab stuff . The u/Recurves-N-Revolvers community on Reddit. The first time you might fail after 40-50 reps, rack it, wait a minute. GHR 1x12. Click here to visit his website. I was about 175 lbs and I’d say. 23 26 26 comments TheGhostOfBillMarch • 11 yr. Finally starting my own log and I’m starting with Dr. Bodybuilding, weight training, nutrition - Dave Draper's IronOnline, over 3,500 pages of insight, motivation, an active community forum board, blogs and wiki database. Preacher Curls: 4/10/90. I don't think it's just "man up and push through it" pain, because it's far. Pretty much any time I could make things harder, I would. Goal for week 3 is all 5 sets completed in 15mins. Back Raises 3x15. CONDITIONING. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. If you check out his website he seems to know a lot about weight training. May 2 Viking Row Workout Took me 14 minutes counting rest. I really don't do curls. You have seen Derek Poundstone’s dumbbell pressing strength. Anyone can post a question and the community as a whole is invited and encouraged to. More on Poundstone curls, the origin of my high rep work, and **** you will never do. Brace. Thoughts about life, crap, training, and stuff - M. 5/ Lying Cable Laterals 5 x 20 @ 12. Yesterday was “Arm Day” for me. Reply Spartacus1087 • Additional comment actions. The August of Arms 2017 progra. Just a classic way to train biceps and pain tolerance. However, if you find yourself constantly cheating you perhaps should just lower the weight a bit and slow down your exercise to concentrate more. 2. 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. Day 1- press BBB beefcake, rows, assistance. Day A was a superset of axle clean once and strict press away with pull aparts, weighted dips w/axle rows, squats with pull overs, axle SLDLs, and poundstone curls, day B was a superset of incline DB bench and weighted chins, behind the neck. 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. LEGENDARY4259 • 1 yr. Well, Derek Poundstone must have been reading along. Poundstone Curls: 60. Low volume as in not enough sets, and also often not enough variation in reps. Reply replyPoundstone curls. Cart Checkout. . I understand these to be one set of 100 reps no matter how long it takes, at it took me 5:04. 48 votes, 85 comments. Add a Comment. If squats were programmed, I did belt squats. Ecc Focused Hack Squat 2 x 7 // 285 Ecc Focused BB RDL 3 x 6 // 365 Farmers Walk 3 x 50ft Ab Wheel2 x 8And what is a 'Poundstone' curl? 10-18-2012, 08:18 PM #62. Bixeps onthe other hand are boring af, even with the pump. Sled push - 10x50 yds, 135 + sled = 222 lbs Time: 11:04. mr. * On the bench day, I did incline dumbbell benching, and immediately after the final. 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. Me three. Also it seems to be pretty common to keep events to one day a week or sprinkled lightly throughout the week. Leg curls and extensions 100 reps. ago. 2x 8 Close Grip Chins 1x 5. 100's x 5,5. 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!Jamie does a metric fuck ton of high rep training. 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. Set rep PRs each week. Just gotta gut this one out. Poundstone Curls - 32 @ 20kg Warm up really helped the knee pain! Deadlifts feeling great, everything just flying up. Press: 1+ OHP 160x3 . He routinely does reps til almost failure, and plenty of stuff in the 10-20 rep range. Feels like using deadstop reps for my main work and then touch and go (paused at the floor) for supplemental work is a good combination - practice good first reps and then get lots of time under tension. Can’t get frustrated with my body. Band pull aparts 3x15 2. Poundstone curls (hold a BB and don't put it down until you get 100 curls) Ran mostly the same format 3x a week. Hammer Curls x. 25 @ 5x5 Bulgarian Split Squats 25 Everything felt good, moved well today. Try “Poundstone curls”. And then conditioning was done everyday, typically with me picking something that was either featured in that day (like doing Grace on the day I did pressing) or something from the day before (thrusters the day after squatting) to help with recovery. To make it really challenging, rest in the down position, not up. DB Hammer Curl 2x15-20. Hold for a second at the top and repeat. Age: 32. Poundstone curls with the axle would probably be pretty good. My son has been working out in the morning with his football team. I do conditioning work afterwards, and I have a ROM progression deadlift I’m doing on the “do whatever you want” day. 5. I'm doing 30lbs and got 90 reps my second time. . Hustle & Hold. CryptoI’d meet the minimums laid out by Jim, but tended to kitchen sink things. That one that didn’t work was the Ninja SP101 Air Fry. Hurt my progress? I only have 10-pound dumbbells at home, so lately when I can't go to the gym, I've been doing bicep. kd13 May 21, 2019, 8:44pm 1142. Very few changes. . Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Reply More posts from r/531Discussion. Browse Best Buy and shop the best curling irons or curling wands to achieve the look of natural curls or beachy waves. For several weeks, drop all your normal biceps work and try this: grab an empty barbell and shoot for 100 reps. 5/ Lying Cable Laterals 5 x 20 @ 12. It should take about 10 minutes to perform 100 reps. by MasterKingdomKey 10-pound dumbbell curls for 100 reps. Planning on max reps with 300lbs in a month. (Or use whatever weight allows you to barely hit 100 reps or close to it. Forget curls. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. Attempted some Poundstone curls with fat gripz, failed at 40. 370K subscribers in the weightroom community. Karwoski Rows. Concentration Curls: 4/10/45. Quad extensions . So from what I understand, Derek Poundstone coined the name "viper press" and used the movement to great success in log-for-rep events. Yikes I can just barely do the 50 chin ups. Press workout part 1. I guess he started doing this a couple years ago, once a month. Phil Heath’s Arm Blast Routine. 1-Jul 1x 11 Sissy Squats 1x 09. 100 lateral raises every training day in the morning. 4. 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. LEGENDARY4259 • 1 yr. I almost felt embarassed to pick those weenie dumbbells up, haha! Did 50 reps for the first time, and got 60 on my third attempt. 5/26/21 Press deload workout Axle press: 50x5 80x2x1 100x1 120x1 140x2x0 Overhand pullups: x30-10-30 x11 Dips: x30-10-20 x15 Lateral raises: (dropset) 10x20 5x20 2. 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. Legs: Leg press, GHD curls, Calf raisesDo any of you have experience training with really high reps. Figured I'd get these while I had the video camera out. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Time: 10m 48s. I guess he started doing this a couple years ago, once a month. Thing is quite a unit. Hold the handles and lean back with arms extended so that your body is supported by the suspension trainer and only your feet are on the floor. He comes home everyday excited about the weight he. If you beat me on curls, doesn't really mean a god damn thing. Worked out a tad later than normal (around 7PM), but didn’t seem to have much impact. 1 Like. Usually just giant set them with the press and rows, but sometimes will do poundstone curls at the end if. Both give me sharp, intense wrist pain at the top of the movement. Notes: Shaping up to go 3-5-2 as far as “the plan” goes with this approach. Starting to think it's a mindset issue, and that I need to sort my head out for the sets of 5. Question is - does it matter in which (A or B) I will put them or just whatever I like (like high pull for A and power clean for B for. Wanted to get a pump after my PR set went poorly. I’ll give you the plan if you supply the work. It is the Poundstone Curl Challenge, originated by Professional Strongman Competitor, Derek Poundstone. Not supplemental or real accessories, still feeling terrible and. Notes: 90 seconds rest on the deads. After knocking out those lunges and bicep curls, come back and drop your score to see if you top the. 1 set a week is all it takes to build bicepsFigured I'd get these while I had the video camera out. Poundstone curls will shut that shit down after one set. After a warm-up I did 3. Chins same as OHP day High rep delt and triceps work. Today was not bad. Pro. I HAVE started daily band pushdowns of 25 reps, mainly because I’ve been bad about direct tricep training. I did poundstone curls for the first time on July 17th of this year. 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. Side Bends 3 x 25 Back Raises 3 x 25 Hip abduction 3 x 20 Machine Dumbel Curls sitting on the front edge of the seat to turn it into a incline machine curl is underrated af. For my shoulders, I scaled up to two dedicated shoulder workouts a week. For me it very much was just a pain tunnel with a light at the other end. Edit: Here is MythicalStrength doing a set of Poundstone curls. Occasionally alternated DB rows for Meadows Rows and weighted curls for Poundstone curls. Leg extensions, calf raises, tricep pushdown, dumbbell lateral raises, dumbbell back rows, 3 sets of supenated curls, and 2 sets of hammer curls. Preacher Curls, dumbbell incline curls, and dumbbell waiter curls (with elbows pinned to the side) are way, way harder to cheat on than traditional barbell/dumbbell curls. ago. 21s are pretty dumb IMO. Reply Red_Swingline_ 500/305/185lb Deadlift/Bench/Axle Clean •. e. So not being used to them, having low muscle glycogen to start with from keto, and pushing like that on high reps was enough. Take an empty bar (axle works even better) and do 100 curls. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. 5 months is more than enough time on Beefcake. 25 votes, 26 comments. Show more Show more 9:49. 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. Apparently, for some reason, Derek Poundstone thought it would be a great idea to try to curl an empty barbell for 100 reps. 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. by Derek Poundstone, America ’s. I also did some Poundstone Curl sets and Poundstone Extension sets. I've obviously been touting high rep curls for a while now. Grace was brutal. Poundstone Curl x 105 Finger Curls 2 x. Of course, I had tried those as a finisher of a workout. High reps also let me do tricep isolation work during that period pain free You also get mad pumps. Top set of 5 felt awful and my hips just shoot straight up, but then the jokers go much smoother. The physical therapist gave me the all clear for everything except unassisted pull-ups. Jamie either has the strongest biceps. 23 SPM @ 2:14. I also gather… great details nice Weight Difference. Three times will be great for younger people, but at your age. Poundstone curls: x129. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. 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. From the man TNF himself. 5lbs per side taken to 103 reps. 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. Weekly total: 8,500 meters. Managed to push for more strict technique on the last 6 reps and slowed down the eccentric on the final rep to finish strong. Seated Axle Overhead Press @ 100; 8 @ 85; 12. I am using the trap bar for the high pulls and shrugs. Ellington Darden’s Extreme HIT 30-10-30! I also had my first 3 servings of Plazma this morning. On the two upper days, I did 10 KB rows per side after each set of press/bench, totaling 8x10 every workout. Training - Squats and Pulls; Saving a potentially shitty workout; LRB/365 Manual and SPPC check in! Chaos and Bang Your Earballs - Grunge Appreciation. 2. Hack Squats 3x 12. Get an olympic bar and get to 100 curls as fast as possible. 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. I switched to an EZ bar overhead tricep extension and incline dumbbell curl to give my tendons a break and avoid tendon overuse. 5/ Lying Cable Laterals 5 x 20 @ 12. Doing Kubik style heavy singles is a lot of fun as well. For my shoulders, I scaled up to two dedicated shoulder workouts a week. 24 votes, 294 comments. 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. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. Things I Liked: Nothing. Squat Day. Keeping your upper arms at your sides, curl the bar. Glad you asked, I was thinking the same! Amazing effort @jackolee. Poundstone Curls. With the barbell curls I tend to go high rep as well, ala poundstone curls. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. I was your typical 37 year old skinny fat dude when I began this process in August 2017. e. Training - Incline Db Press and Poundstone Curls F. This wasn’t just an axle in a squat rack though. He calls them Poundstone curls. Incline DB Curl, alternate arms, the resting arm is resting at the top of the rep, not the bottom. Occasionally alternated DB rows for Meadows Rows and weighted curls for Poundstone curls. I've done BtM before and it was an absolute battle, workouts taking up to 2hours long.