This. I also gather…great details niceWeight Difference. Of course, I had tried those as a finisher of a workout. My triceps have grown, but my biceps haven't grown much. If you beat me on curls, doesn't really mean a god damn thing. GIANT SETS (chin - press - core) NG chins: (middle wide grips) x10 +15x5 +25x5 +35x5 +45x5 +47. by MasterKingdomKey 10-pound dumbbell curls for 100 reps. I also did some Poundstone Curl sets and Poundstone Extension sets. Poundstone Curls - 20kg x34 So that went well. Nailsea Living June OnlinePull - Curls x 100 SLC - Trunk Raises/Planks x 100 Are there any movements I'm missing, or is there something else I can mix in to get the most out of my squat day?. . I'll pick a rep range like 12, start with the lightest weight on the rack, do 12, move up to the next, do 12, repeat until I can't, then work back DOWN and go for 12s again. start with both arms at the same time, as. Legs: Leg press, GHD curls, Calf raises3A - Poundstone Curls - 51,33,30,30 3B - Band Pushdowns - 4x15. It was terrible. Think of it as. Day 3. One set of poundstcne curls a *week* will be enough to make your elbows thank you. 5. Training - Squats and Pulls; Saving a potentially shitty workout; LRB/365 Manual and SPPC check in! Chaos and Bang Your Earballs - Grunge Appreciation. On the two upper days, I did 10 KB rows per side after each set of press/bench, totaling 8x10 every workout. I do very infrequent direct arm work, but I make it meaningful. Forget tricep extensions. Deadlifts 2 x 4 @ 385 1st rep was. 100's x 5,5. Day 3 -. First he grabbed the Poundstone axle, the one I described above, and set it up in a squat rack. Seated Axle Overhead Press @ 100; 8 @ 85; 12. Specifically: belt squats and Poundstone curls. I've done BtM before and it was an absolute battle, workouts taking up to 2hours long. Eat more calorie rich and protein rich food and curl more weights; also do pulling exercises for your back. Legs: Leg press, GHD curls, Calf raisesDo any of you have experience training with really high reps. That's it. 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. He's been using a 40-lb axle lately though because of the added forearm difficulty. There are anecdotes among bodybuilders that biceps, as well as some back muscles, respond (hypertrophy) better to high volume and time-under. I'm currently just doing a set of poundstone curls 3x a week for elbow health and it makes my arms grow like weeds. 60's x 12,8. I think poundstone curls and just ultra high rep curls in general are gods gift. In the 200 rep post Paul Carter jokingly said: No longer will they be known as Poundstone Curls. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. This might be why something as simple as Poundstone curls (as u/MythicalStrength mentions) are so effective: it is a ton of volume. 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. 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. com covering every day challenges. I had curls during my beefcakes uppers and it was fine but do them after the bbb and shrugs on lower days abs and calves every workout. BB curls - 53, 26 + 6. One week is intervals for technique and capacity training, and barely any assistance, the next is testing one of the 3 lifts for time, and greater assistance. (1,3,2. Band pull aparts 3x15 2. Top Heavy Hypertrophy A little catch up. 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. RDL 2x 10. Thurs OHP OHP 5x10 Chin ups. Weight: 135 pounds (a barbell plus two 45-pound plates) Lower Body 100 1. I understand that low reps are for strength, medium reps are for size and around 2…Monday, September 17, 2012. The physical therapist gave me the all clear for everything except unassisted pull-ups. Grasp the barbell at shoulder width. But 100 reps just doesn't really win me over. 5x20 Hands x20 SUPER SETS (curls - band) Football bar hammer curls: (empty bar - 25lb) x34 - wide grip x33 - mid grip x33 - close grip Band pull aparts: x34 x33 x33 Do you. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. ago. Thoughts about life, crap, training, and stuff - M. CONDITIONING. Get an olympic bar and get to 100 curls as fast as possible. Reply replyPoundstone curls. Do high rep 'pump' exercises like Poundstone curls to get blood to the area Oddly, I found that doing DB flyes with a deep stretch made a big. I'll be brutally honest, though, I like Paul and Jim's work. 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. 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. Low-Understanding119 • 2 yr. . When doing curls, let your wrist bend back a little (this tip from Arnie himself) Do high rep 'pump' exercises like Poundstone curls to get blood to the area Oddly, I found that doing DB flyes with a deep stretch made a big difference to my elbows. August of Arms: use this post to discuss your training for the day! Talk about how lifts, workouts, etc went this day; PRs achieved; goals set; whatever!…I topped it off with 227xAxle Poundstone curls, because anything worth curling is worth full body curling. weighted pullups +70 5,5,5 . 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. 6 minutes, Intense. ) Messed this all up but i was happy with the second and third set. Rest in the down position, not up. Id say thats around 40-50 bs or so of mass to be able to fill it in completely. I've obviously been touting high rep curls for a while now. I really don't do curls. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. The Giant and its variations have provided a good deal of hard training, but outside of that I've grown complacent. . Or that you did a set of 20 rep squats and didn't wake up with legs like Tom Platz. 09-28-2012, 05:13 PM #222. 4 Likes. How is everyone programming their 100 rep sets. Cart Checkout. Poundstone Curls 138xAxle. Squat 5/3/1, Squat BBB, barbell row 3x10, incline bench 3x10, lying leg raise 4x15. 38K subscribers in the fitnesscirclejerk community. It's not a tiring movement and you can get lots of volume without causing fatigue. Axle shrugs against bands 1xmax reps. I thought the same thing. So from what I understand, Derek Poundstone coined the name "viper press" and used the movement to great success in log-for-rep events. Day 3- bench BBB beefcake, rows, assistance. Poundstone curls w/ 45lb bar 3. Yeap, my squats suck. Poundstone Curls 100xAxle. Day 3 Squat 5x4 @300lbs. Feels better already. Start light. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. I caught myself thinking “I’ll get in my lateral raises on this day, poundstone curls on this day, shrugs on this day”, and then when I got to “Dealer’s Choice” I said “Oh: I’ll just put them all in on THAT day”. sub is closed for repairs. Press: 37. The name of this new log is for my new frame of mind. But I used a pair of 25lb dumbbells. MSKOnlyScans. The August of Arms 2017 progra. 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. 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. He does what he wants. 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. * Shrugs were done against bands. I think some hammer curls or reverse curls would be good for elbow health. The first time you might fail after 40-50 reps, rack it, wait a minute. Doing 100 reps with an empty bar are Poundstone curls. Do the work and have a good plan—the secrets to building anything in life. I can’t perform as well as I can with a few meals in me, but still feel more. I’m thinking bands/chains may help. The Derek Poundstone Empty Barbell Curl 100 Rep Challenge. No longer will they be known as Poundstone Curls. It provides tension all throughout the entire movement too in comparison to the incline dumbell curl. Hold for a second at the top and repeat. felt a bit unproductive due to the longer rest times cgbp@70 for 5-8s supersetted with dips, i really felt it in the triceps the next day. 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. How is everyone programming their 100 rep sets. It is ideally run for 2 cycles, which would be 7 weeks total. Worked up to a 200 rep set. Subtotal: $0. Rope Curls: 4 sets x 10 reps x 80. mr. Added 5x20 swings with 24kgs at least once a week. I got the bodyweight manipulation game down. The physical therapist gave me the all clear for everything except unassisted pull-ups. 60+10+10+10+10; Notes: I’m enjoying the way I have the kettlebell rotations set up. Most of the time they look like they’re “powerbuilding”, just without any worry about being lean. The pull aparts are all additional work. More on Poundstone curls, the origin of my high re. 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. I worked deadlifts back in for the first time since I had hurt my arm playing softball. 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!…For upper days, I did everything in giant sets as written, plus band pull aparts after every set of presses. Ab roller 2x1270 poundstone curls 25 band pushdowns total time: ~40 min. Fat bar. Three times will be great for younger people, but at your age. I am a fellow 5'9 athlete. An entire day for arms is goofy. Jim says you can always do more assistance work if you feel like it, and I sure did. Just 1 set of curls a week is all you need DEREK POUNDSTONE is a two-time Arnold Strongman Classic champion and the host of Poundstone Power Radio, which airs live on Sirius and on XM channel. Good for helping beginners develop safely in the gym, for balancing out a flexor workout, and for painful bodybuilding work if you really want to grow them. Use a weight you can complete the set with, but which will be a struggle by the end. More on Poundstone curls, the origin of my high re. 9M subscribers in the bodybuilding community. OHP Day: Cleans: done for minimum 5/3/1 reps followed by SSL. My guess is that they were popularized by the man, then given his name. Pullups 3x7,7,5. Me three. Conditioning: started with a plate and a quarter circuit with prowler: high handles backwards sled drag high handle low handle rest 2 minutes. Rest-pause lateral raises and curls as a finisher. 00 away from free shipping. 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. Things I Liked: Nothing. . Don't put the bar down. Seated Axle Overhead Press @ 100; 8 @ 85; 12. 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. Things I Liked: Nothing. 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. 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. They don't only extend the wrist, they also deviate it strongly, and contribute to pronation/supination quite a bit. However, if you find yourself constantly cheating you perhaps should just lower the weight a bit and slow down your exercise to concentrate more. Business, Economics, and Finance. Seated Axle Overhead Press @ 100; 8 @ 85; 12. No need to go mental masturbation on this. A bit brosciencey but my arms grew like crazy doing this over 6 weeks, and it was awesome hitting 100 reps in 1 set in week 5. Notes - No longer will they be known as Poundstone Curls. If you hate training biceps, "It's just one set" * On the squat day, for this training cycle, I've. 60-90 seconds rest. I time how long it takes to get the total 100 reps. Shrugs were done against bands. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. Friday: hang clean 3x5 Front squat 531 20 rep back squat 100 leg curls and extensions. Welcome to the r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. Attempted some Poundstone curls with fat gripz, failed at 40. 5x10 barbell curls were replaced with rest-pause poundstone curls until one hundred total reps. 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. Just do 2-3 sets of a curl variant to failure every workout. I do a set of Poundstone curls once a week, going for a rep PR, and it has worked. The August of Arms 2017 progra. I could probably do more if I had someone to count for me. Business, Economics, and Finance. Both give me sharp, intense wrist pain at the top of the movement. Pumped about that squat PR. Front squat Holds 3 or 4 sets with 225-315 . In all seriousness. 5 rounds of: Dips; 20lb laterals; Band pull aparts; 20 standing ab wheels 25 pushdowns 30 GHRs. Axle press: 50x10 80x5 100x3Eventually got to 60, and then thought you know what, I'm close to a three-quarter Poundstone curl set. @jshaving Absolutely an option, and a good use of a degree for sure. I understand these to be one set of 100 reps no matter how long it takes, at it took me 5:04. 25 inches. Take an empty bar (axle works even better) and do 100 curls. Yikes I can just barely do the 50 chin ups. CryptoPoundstone Curls 80/10/10. Curls were done as Poundstone curls (1 single set), with an unloaded axle getting to 160 reps and an axle loaded with 2. ago. 5/ Lying Cable Laterals 5 x 20 @ 12. 50 Best Arm Exercises for Building Strength and Definition - Men's Journal. Occasionally alternated DB rows for Meadows Rows and weighted curls for Poundstone curls. 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. Top set of 5 felt awful and my hips just shoot straight up, but then the jokers go much smoother. Wanted to quit almost right away. I personally use fairly light weight and take it through a complete ROM getting a stretch at the bottom and contraction at top. Jamie either has the strongest biceps. Posts: 13,371. Concentration Curls: 4/10/45. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. I stuck with my 2 different training day approach, alternated in an A-B-A, B-A-B style approach. Fantastic way to accumulate volume. Instead of 5x10 curls, I’d do 1 set of Poundstone curls. Go for a high score. Poundstone curls: grab an empty barbell (or axle), and do 100 curls with it before putting it down. 0. 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. Jim says you can always do more assistance work if you feel like it, and I sure did. 5 inch arms. Set rep PRs each week. Question: I would like to incorporate snatch grip high pull and power clean into this routine. Try “Poundstone curls”. ©ALL CONTENT OF THIS WEBSITE IS COPYRIGHTED AND CANNOT BE REPRODUCED WITHOUT THE ADMINISTRATORS CONSENT 2002-202310 axle curls @ 45lbs Conditioning. I have strong but small biceps. 25 @ 5x5 Bulgarian Split Squats 25 Everything felt good, moved well today. That set was Sunday night. One of the press days will also include Poundstone curls (current record is 207 reps, I add 1 each workout). I do 1 set of Poundstone curls a week and go for rep PRs each time. 4A - Paloff Press - 10,15,15 4B - HLR - 3x10. Top strength still crummy, but rep strength high. I do things that hit the biceps such as chin ups, concentration curls, hammer curls… 40 lb axle bar for ~350 reps. Deadlifts - warm up, then usually 8-12 singles with between 135 and 175. Nowhere to overthink things or wonder what is actually going on. Hack Squats 3x 12. Total misery for the biceps, and with an axle it will blow up the forearms something fierce. I’ve made some significant changes to my training and diet in the. After this program, I felt like I could accomplish anything. Nah, swung back to Poundstone curls because biceps are importanter (also more important for carries, pushing is for chumps who stay in lane instead of snaking all the kills). Day 2- squats 1x20, dips, chins, assistance. 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. Day 1 1A. He's an advanced lifter and was stuck at 16. tbonesteak1233 • 10 mo. Similar to the Kroc row, Kelso shrug, etc. I don't do any direct tricep work, but I do a LOT of pressing and dips in my training, which. Do the work and have a good plan—the secrets to building anything in life. I have found that cable curls are the most comfortable exercise I can do where i can work my biceps without my elbow hurting too bad. Poundstone curls are the shit. Seems to work well enough. Poundstone curls (1 rep more than previous workout each time) DAY B. It's like saying that you tried so-n-so's bench routine and your bench didn't jump up 100 pounds after 2. That's it. * Instead of multiple sets of lateral raises, I just did one gigantic dropset. 2. I don't think it's just "man up and push through it" pain, because it's far. 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. 2x 8 Close Grip Chins 1x 5. 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). 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. Low volume as in not enough sets, and also often not enough variation in reps. Although, I am aware that a pump isn't purely indicative of growth. 5k - 29:10. Felt much stronger today. * Curls were done as Poundstone curls (1 single set), with an unloaded axle getting to 160 reps and an axle loaded with 2. Poundstone curls are a very regular feature in my training, and what I'm currently using, but I also like running the rack with DBs. Poundstone curls: x129. weight goes up after hitting 50. These are referred to as Poundstone curls and are a great pump exercise. 25 votes, 26 comments. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Last one was 158 reps with an empty axle. It's like saying that you tried so-n-so's bench routine and your. 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. Training - Squats and Pulls; Saving a potentially shitty workout; LRB/365 Manual and SPPC check in! Chaos and Bang Your Earballs - Grunge Appreciation. Just general RPE on heavy lifts: 9. If you can do 100 rep sets you’re basically doing junk volume. Well, Derek. Up to this point, it was never about growth to me, only about becoming a better strongman competitor. I think I had. I feel like my triceps are stalling right. 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. Squat: 3+ Squat 345 8 . It also fatigues them a bit. Click here to visit his website. 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. ) Do this twice per week on nonconsecutive days. Poundstone Curl. Incline DB bench 3x12/superset with 2x15 weighted chins. Seated Axle Overhead Press @ 100; 8 @ 85; 12. Poundstone Curls - 32 @ 20kg Warm up really helped the knee pain! Deadlifts feeling great, everything just flying up. By the end of the feeder he was nearing or slightly above 17 inch. 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. 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. 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. triceps/biceps - pushdowns/db skulls/overhead triceps, etc db curls/cable curls/poundstone curls - 100 reps Day 3 squats-light 2x3 using strong-15 back offs deads - 5,4,3,2,1,1,1 or 25/45 doubles method to a top crisp double upperback - 100 reps pick one shrugs/rows/pulldowns Day 4I do Poundstone Curls too (how Paul got a 160 is beyond me, I got 70 in a row last week and it made me shake all over). Time for a new log. unless you were doing Poundstone curls. 11 votes, 26 comments. But remember, the goal is to get all 50 in one shot. So from what I understand, Derek Poundstone coined the name "viper press" and used the movement to great success in log-for-rep events. I tend to do those on upper body days for. ago. For several weeks, drop all your normal biceps work and try this: grab an empty barbell and shoot for 100 reps. Worked out a tad later than normal (around 7PM), but didn’t seem to have much impact. It provides tension all throughout the entire movement too in comparison to the incline dumbell curl. Jim says you can always do more assistance work if you feel like it, and I sure did. If anything, he's a good example of mixing high volume and high intensity work into the same workout. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. total of 3 rounds 1st round with plate and a quarter and last 2 with just a plateThe 2021 version of August of Arms is going to be completely INSANE! It’s gonna be the best time you’ve had training all year long, and the 31 Most INTENSE Days of Your LIFE!Wrist curls/reverse wrist curls are just fine as long as you don't go for low-rep high-weight sets. What would be the benefits of such a workout? I like them personally. Attempted some Poundstone curls with fat gripz, failed at 40. Well, Derek Poundstone must have been reading along. Jumps 3x5. Pounding out the arms was a great ending. 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. Poundstone Curls - barx120 Flye/Band Extensions Superset - 3 rounds of 30 reps per round Notes - Pec minors are a bit inflammed for some reason so I hit the flyes for some high reps. 5/ Lying Cable Laterals 5 x 20 @ 12. My son has been working out in the morning with his football team. See moreIf you beat me on curls, doesn't really mean a god damn thing. 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. Ecstatic!Link to old log - The Southern Domination - Training Logs - Forums - T Nation Anywho. After my final set of dips, I’d jump straight into my first set of push ups. Another option if he wants to increase volume, poundstone curls. We rounded. 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. This week our focus is on Shrugs, Curls, and the Leg Press. It's like saying that you tried so-n-so's bench routine and your bench didn't jump up 100 pounds after 2 workouts, so it must suck. Holding a heavy barbell, shrug and row it up to your belly button. Brace. 5lbs per side taken to 103 reps. DB poundstone curls - 75 @ 3s. I think this will be solid. 3125 inches, Right Calf 14. DB bench (possibly incline)/weighted chins superset; BtN Press; Squat/pull over; Kroc row; Axle shrugs against bands; DAILY. Deadlifts make everything else harder though. I love working arms, I just end up hating the workouts after a few weeks. . 5kg (215 lbs). 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. I also finished each arm day with brutal forearm supersets (Or myoreps, for extra fun). 5/ Lying Cable Laterals 5 x 20 @ 12. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. 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. I'm really pleased with how well this went. Here are my before and after measurements: Before: Left Calf 14 inches, Right Calf 14.