Things I Liked: Nothing. I then proceeded to drink a half a bottles worth of rum with any mixer I could find. Barbell Curls. 23 SPM @ 2:14. Just compete 100 reps without putting the bar down. The Giant and its variations have provided a good deal of hard training, but outside of that I've grown complacent. From the man TNF himself. Do the work and have a good plan—the secrets to building anything in life. 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. Training - Squats and Pulls; Saving a potentially shitty workout; LRB/365 Manual and SPPC check in! Chaos and Bang Your Earballs - Grunge Appreciation. AM WORKOUT (0327 natural wake up) 5/3/1 FOR HARDGAINERS Week 1, Workout 2. The physical therapist gave me the all clear for everything except unassisted pull-ups. 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. Bodybuilding, weight training, nutrition - Dave Draper's IronOnline, over 3,500 pages of insight, motivation, an active community forum board, blogs and wiki database. Poundstone curls w/ 45lb bar 3. Weight: 135 pounds (a barbell plus two 45-pound plates) Lower Body 100 1. I hate Derek Poundstone for ever even dreaming this up. Poundstone curls are the shit. Run again. 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. 4…Poundstone curls Take an empty axle, perform 100 curls without putting it down. weighted pullups +70 5,5,5 . Originally had 8s on. Notes: 90 seconds rest on the deads. There are anecdotes among bodybuilders that biceps, as well as some back muscles, respond (hypertrophy) better to high volume and time-under. Low volume as in not enough sets, and also often not enough variation in reps. 5/ Lying Cable Laterals 5 x 20 @ 12. 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. Going to switch back to bodyweight dips starting next week. 60's x 12,8. I prefer a more frequency oriented approach, so when I'm focusing on them I try to do a couple of sets of lat pulldowns every day at around 80% of my 10RM. Added 5x20 swings with 24kgs at least once a week. I guess he started doing this a couple years ago, once a month. 3rd session this week going for maxes; really struggled to get myself fired up and in the right headspace. Mods, feel free to copy and collapse this thread when the robot thread for July 28 shows up. I think this will be solid. 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. Nowhere to overthink things or wonder what is actually going on. So from what I understand, Derek Poundstone coined the name "viper press" and used the movement to great success in log-for-rep events. These days, everyone wants to be a youtube/instagram star, and are more than willing to sell their dignity for a 10% off sponsorship at Big Jim’s wart cream emporium. Here are my before and after measurements: Before: Left Calf 14 inches, Right Calf 14. 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. Ecstatic!Link to old log - The Southern Domination - Training Logs - Forums - T Nation Anywho. Poundstone Curl x 110 Finger Curls 2 x 17 @ 145. . 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. Upper: Incline DB Hex press, Barbell bench press, SSB tricep/upper chest extension, Dips, Cable pulldowns, cable rows, SSB upper back row, Single arm ‘DB’ rows with a loaded kettleball handle, Trap Bar rows. Instead of multiple sets of lateral raises, I just did one gigantic dropset. And usually ended each workout with some sort of conditioning burner, and included a 4-5 minute conditioning blitz later in the day (either. Concentration Curls: 4/10/45. Trying to reach 100 reps in Poundstone Curls, empty barbell curls, as fast as possible. If squats were programmed, I did belt squats. Shrugs were done against bands. Training - Incline Db Press and Poundstone Curls F. But 100 reps just doesn't really win me over. That’s an incredible idea, I am definitely going to put that to work, thanks! jshaving October 28, 2019, 2:20am 7. That’s all those are? They were in someone’s log…maybe Pwnisher’s?. You need to put on bodyweight if you want to. I guess he started doing this a couple years ago, once a month. That one that didn’t work was the Ninja SP101 Air Fry. by Derek Poundstone, America ’s. Why? Because it's more awesome than doing 300 reps. Was going to do weighted, but could not find the dip belt after 5 minutes of looking so I said fuck it. You just need to hit them hard, put on weight, and. Quad extensions . May 2 Viking Row Workout Took me 14 minutes counting rest. By the end of the feeder he was nearing or slightly above 17 inch. Did well. Whatever your natural hair curl texture or shape, give your hair the strength, shine, and hydration that it craves. 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. Age: 32. 100RepChallenge. 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. 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. Back Meh night. Attempted some Poundstone curls with fat gripz, failed at 40. Take 10 deep breaths and go again. Best. Fat bar. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. In the 200 rep post Paul Carter jokingly said: No longer will they be known as Poundstone Curls. 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. 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. I’m starting this log to track the process of preparing for my first men’s physique competition. I HAVE started daily band pushdowns of 25 reps, mainly because I’ve been bad about direct tricep training. Day 4- squats 1x20, dips, chins, assistance. View Profile. It was a very busy day at work today. 1 Like. 1 Like. Upper: Incline DB Hex press, Barbell bench press, SSB tricep/upper chest extension, Dips, Cable pulldowns, cable rows, SSB upper back row, Single arm ‘DB’ rows with a loaded kettleball handle, Trap Bar 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. 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. High reps also let me do tricep isolation work during that period pain free You also get mad pumps. 48 votes, 85 comments. Cart Checkout. I do very infrequent direct arm work, but I make it meaningful. For my shoulders, I scaled up to two dedicated shoulder workouts a week. DB bench (possibly incline)/weighted chins superset; BtN Press; Squat/pull over; Kroc row; Axle shrugs against bands; DAILY. Solid workout. Tabata prisoner squats w/pushups during 10s rest. During Famine, I’d throw in ALL that extra stuff I was doing before: Poundstone curls, lateral raise deathsets, belt squats, Kroc Rows, mat pull ROM progression, etc. The first time you might fail after 40-50 reps, rack it, wait a minute. Yikes I can just barely do the 50 chin ups. Achievement unlocked. Similar to the Kroc row, Kelso shrug, etc. -Even by week 6, I still didn’t know the best way to approach this. Another variable is how often you work out. Carter Curls - bar x 200. Starting to think it's a mindset issue, and that I need to sort my head out for the sets of 5. 6. 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. Add variety and glamour to your hairstyle!Have you ever wondered why area rugs curl? One of the biggest problems people have with area rugs is the fact that the ends of a rug tends to curl, especially the corners. Business, Economics, and Finance. He does what he wants. Here he does curls with a 40 lb axle bar for ~350 reps. I don't think I've hit more than 60 consecutively yet. Offset Grip: This is the first specialized grip. skunk_wicks125. EZ curl bars usually weigh between 25-35 pounds, while the Olympic straight barbell weighs, on average, 45 pounds. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. 4 Likes. . Bench Day: Bench: Top set 3 x 5. 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. SkepticCyclist • 5 mo. Smith machine shrugs superset with upright rows . 1-Jul 1x 11 Sissy Squats 1x 09. It's unbelievable the tension, squeeze and it's easy to progressively overload. 2. The last few reps, that was as far as I could curl my arms. Ecc Focused Hack Squat 2 x 7 // 285 Ecc Focused BB RDL 3 x 6 // 365 Farmers Walk 3 x 50ft Ab Wheel2 x 8Changed Olympic Squat to Front Squat on week two. Ellington Darden’s Extreme HIT 30-10-30! I also had my first 3 servings of Plazma this morning. Top strength still crummy, but rep strength high. 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. I also finished each arm day with brutal forearm supersets (Or myoreps, for extra fun). 5 months is more than enough time on Beefcake. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Specifically: belt squats and Poundstone curls. 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. Forget curls. The pull aparts are all additional work. 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 calls them Poundstone curls. Managed to push for more strict technique on the last 6 reps and slowed down the eccentric on the final rep to finish strong. In 30 days I gained exactly a half an inch. Hold for a second at the top and repeat. However, Joker sets flew up and knees stayed forward. But I. 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. But I agree with Elvia, if all he has ever done is increase volume and hasn't done shit. GIANT SETS (chin - press - core) NG chins: (middle wide grips) x10 +15x5 +25x5 +35x5 +45x5 +47. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. It also fatigues them a bit. Same as OHP day. How is everyone programming their 100 rep sets. I’m thinking of adding poundstone curls on squat days and direct tricep work or another curl on deadlift days, is this allowed as my upper bench day already has direct back work accessories. The Giant and its variations have provided a good deal of hard training, but outside of that I've grown complacent. However, if you find yourself constantly cheating you perhaps should just lower the weight a bit and slow down your exercise to concentrate more. Yesterday was “Arm Day” for me. . You will feel a pump. 5 x 5 W1, 5 x 4 W2, 5 x 3 W3. 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. Instead of 5x10 curls, I’d do 1 set of Poundstone curls. I switched to an EZ bar overhead tricep extension and incline dumbbell curl to give my tendons a break and avoid tendon overuse. Google "poundstone curls. It's unbelievable the tension, squeeze and it's easy to progressively overload. 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. But the difference is I'm 180lbs, I got up to 210lbs before cutting down to this weight. If you want to build the muscles in your arm well, you'll need a multi-faceted approach to targeting the triceps, biceps, forearms, and shoulders. Poundstone Curls same as deadlift day. I wear a strap. It is the Poundstone Curl Challenge, originated by Professional Strongman Competitor, Derek Poundstone. I did poundstone curls for the first time on July 17th of this year. They hurt like hell, and after my set of 90 my fingers were almost numb from I. An entire day for arms is goofy. Workout your biceps, triceps, and forearms with the 50 best arm exercises, according to our experts. . Last one was 158 reps with an empty axle. 2. I also did some Poundstone Curl sets and Poundstone Extension sets. Watch. The upper back helps with the initial cheat to start the curl, then the negative portion of the rep is basically just the barbell dropping back down. Accessories: Seated Row, Uni Leg Extension, Uni Hammy Curl, Abs, Thoughts: Elbow sleeves came in. I commented elsewhere but I had elbow tendonitis from pressing and high rep hammer curls (30+ reps) were great for it. Skull Crushers with 97. - Twitter thread by Anosognosiogenesis @pookleblinky - RattibhaMore poundstone curls. Never do 5s anymore so i thought a more volume based seed session would be good. 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. DB Curls: 4 sets x 10 reps x 45. I had three meets on my last one. But I used a pair of 25lb dumbbells. By the way, I tried the poundstone curls for the first time just last week. I thought the same thing. But 100 reps just doesn't really win me over. 9M subscribers in the bodybuilding community. 23 26 26 comments TheGhostOfBillMarch • 11 yr. His bread and butter program has you pyramid from a set of 5's to singles. 100's x 5,5. Suppose it should be at the begining (explosive lifts), thinking about 5x3 or 5x5 ramping sets. After my final set of dips, I’d jump straight into my first set of push ups. Throw in makes it seem like a round of Poundstone curls is an afterthought. Three times will be great for younger people, but at your age. Seated Axle Overhead Press @ 100; 8 @ 85; 12. Legs: Leg press, GHD curls, Calf raisesDo any of you have experience training with really high reps. Or if you want, look at some olympic lifters and how many consecutive high pulls they do in a row. My arms was pumped like no other. Planning on max reps with 300lbs in a month. Suspension Trainer Inverted Rotational Row. 0. I do a set of Poundstone curls once a week, going for a rep PR, and it has worked. What would be the. Poundstone curls: grab an empty barbell (or axle), and do 100 curls with it before putting it down. I love working arms, I just end up hating the workouts after a few weeks. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. * Shrugs were done against bands. The high rep stuff is mostly. Id say thats around 40-50 bs or so of mass to be able to fill it in completely. (1,3,2. 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). 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. Today was not bad. Notes - No longer will they be known as Poundstone Curls. Figured I'd get these while I had the video camera out. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Or another thing some people do and enjoy with 5/3/1 is adding a weekend pump day or weakness day. Seems to work well enough. One of the press days will also include Poundstone curls (current record is 207 reps, I add 1 each workout). Doing 100 reps with an empty bar are Poundstone curls. Even if you get sloppy with 100 empty-bar reps, just making it to the 100 rep mark will have your biceps screaming. The purpose of the Offset Grip is to shift more of the load to one side of the body, making it a challenging unilateral exercise. I really don't do curls. 5/ Lying Cable Laterals 5 x 20 @ 12. Start light. 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. Poundstone Curls - 20kg x33 I continue to be sick and my squat continues to be shit. Poundstone Curls - 30 @ 20kg Top set of 5 felt terrible, knees flying back and stripper squatting the last 2 reps. I have swapped all my bicep and triceps work for 1 100 rep set of curls a week and 1 100 rep set of triceps a week (floor extensions). On press days I would do poundstone curls afterwards, and. Day 3. Going with a little spin off one of Brian Alsruhes programs for my first press workout of the week. Poundstone Curls: 100. Phil Heath’s Arm Blast Routine. Do chin-ups too if you want to switch it up. Feels better already. 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. 3-Jul BB Incline BP 2x 10. 25 votes, 26 comments. 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. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Hanging Leg Raises 5x10. 5k - 29:10. Total misery for the biceps, and with an axle it will blow up the forearms something fierce. Reverse hyper 1x50+ repsPodcast is a couple of days late this week, so throw your questions at us for tonight. Use Olympic Barbell only for curling 100 Reps. Press: 37. 09-28-2012, 05:13 PM #222. August of Arms Pre-Test #2 – Max Alternated Dumbbell Curl For the first time ever, I successfully curled my dumbbells that are marked 85’s but actually weigh over 91lbs apiece. Weekly total: 8,500 meters. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. 5lbs per side taken to 103 reps. Thing is quite a unit. My son has been working out in the morning with his football team. The Derek Poundstone Empty Barbell Curl 100 Rep Challenge. There are a couple of very sick, twisted and sadistic people out there who deserve to be. I did a stint with poundstone curls a while back. @AnthonyP I use a CAP Barbell vest. 3125 inches, Right Calf 14. 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. xSwagguh 100-152-175 (5’8) • 2 yr. I really don't do curls. CryptoI’d meet the minimums laid out by Jim, but tended to kitchen sink things. But it just kind of went away after a couple weeks. . Anything past 20 is almost useless and won't help you too. I will be using the strong-15 short cycle with 1 extra week for acclimation because of me taking this week off, and the wisdom toofus surgery. T3hPwnisher January 15, 2022, 1:48am 2. But I used a pair of 25lb dumbbells. 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. More on Poundstone curls, the origin of my high rep work, and **** you will never do. There is a smaller version of the straight bar, but it still comes in at 35 pounds which is higher than the average EZ curl bar. 25 inches. Go for a high score. Even if half the reps are garbage,you're still getting a bunch of stimulus and tut from all the curls. Notes: 3:00 between sets of benching, 2:00 between sets of dips. CONCLUSION/TAKEAWAYSSecondly I added "Poundstone Curls" for general conditioning, Found out my ability to withstand a pump was shit, so worked on that for a while, while keeping in heavy eccentrics a bit. Poundstone Curls are Barbell Curls done with an empty Barbell for 100 reps as fast as possible, without setting the bar down. ham curls . 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. In an arm workout I might do all the above super-sets, alternating Triceps/Biceps. I personally use fairly light weight and take it through a complete ROM getting a stretch at the bottom and contraction at top. I also gather… great details nice Weight Difference. This is Derek Poundstone . Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Sometimes I throw in some preacher work as well. Don't put the bar down. Push Press 175 3,3,3 . Tricep bar “Poundstone” curls. The August of Arms 2017 progra. . 50 Best Arm Exercises for Building Strength and Definition - Men's Journal. LEGENDARY4259 • 1 yr. Tags: Arm Workout, arms, curls, derek poundstone, lift run bang, paul carter, poundstone curls, routines, strongman, training, weights. Back Raises 3x15. Poundstone curls (hold a BB and don't put it down until you get 100 curls) Ran mostly the same format 3x a week. i’m an 18 year old male 150 pounds 5’6. CONDITIONING. 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. AMRAP in 6 minutes of burpee chin into 24kg DKB devil press. Break up the 50 reps into 2 sets of 25 reps with 30 seconds rest between. Kroc and Poundstone would like a. Everything is allowed dude. Business, Economics, and Finance. 24 votes, 294 comments. Fat bar. Poundstone curls PoundstonePTC 2. 40 votes, 105 comments. Poundstone Curls - 32 @ 20kg Warm up really helped the knee pain! Deadlifts feeling great, everything just flying up. Power cleans 155x5x5. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. SSB Squat 225x5 265x5 300x9 265x5x5. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. It's very simple: end your workout with 100 reps of bicep curls with an empty barbell (20kg). Join Date: Mar 2009. tbonesteak1233 • 10 mo. Business, Economics, and Finance. I’ll give you the plan if you supply the work. Seated Axle Overhead Press @ 100; 8 @ 85; 12. Instead of multiple sets of lateral raises, I just did one gigantic dropset. 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. 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. Why? Because it's more awesome than doing 300 reps. I've obviously been touting high rep curls for a while now. Bench 3x3 @230lbs. Your posts about Poundstone curls lately have been great. Think of it as. Forget tricep extensions. 100 reps here just with the. Top set of 5 felt awful and my hips just shoot straight up, but then the jokers go much smoother. PaulBeech. Finally starting my own log and I’m starting with Dr. Axle shrugs against bands 1xmax reps. Eat more calorie rich and protein rich food and curl more weights; also do pulling exercises for your back. Consistency has been solid for lifting, but I've dropped off on the conditioning, gpp, and rowing. Why? Because it's more awesome than doing 300 reps. No longer will they be known as Poundstone Curls. I managed 300 with a Rogue axle resting in the up. 4. You just need to hit them hard, put on weight, and be patient. 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. But remember, the goal is to get all 50 in one shot. 3/5/1 5s Pro BBB, Week 3, Day 1 Bench. 6 minutes, Intense. Rep Power: 12578. After a warm-up I did 3. Jumps 3x5. ago. Time for a new log. 35lbs x 100 Notes. Strength Life Legacy. Another option if he wants to increase volume, poundstone curls. 100 reps in one set. For Poundstone Curls, I hit 214 reps unbroken with an unloaded axle. Apparently it only takes one set. BB curls - 45# - 1x35, 1x32. CryptoPoundstone curls: grab an empty barbell (or axle), and do 100 curls with it before putting it down. Deadlift 5/3/1, Deadlift BBB, face pulls 4x15, calve raises 4x10, lying leg raise 4x15. It’s (at least) 100 curls in a row with an axle (you can use a 35lb bar to supplement). 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. Day 3 -. Use them as high-rep mass builders, like a bodybuilder. Band pull aparts 3x15 2. If you beat me on curls, doesn't really mean a god damn thing. Of course, I had tried those as a finisher of a workout. For squat days, I did 10 dips and 10 chins after every set of squats, including warm up sets other than the empty bar. And usually ended each workout with some sort of conditioning burner, and included a 4-5 minute conditioning blitz later in the day (either TABEARTA. May I please get some feedback on this program? Thank you so much!On my press day, I do 150-200 dips, and then 5 sets of lat pulldowns for 8-20 reps, 5 sets of band pull aparts for 20 reps, 50-100 axle rows and 100 poundstone curls with an axle. I recommend activewear shirts made of primarily spandex. Thoughts about life, crap, training, and stuff - M. Just like the bodybuilders said it would be…Instead of 5x10 curls, I’d do 1 set of Poundstone curls. For me it very much was just a pain tunnel with a light at the other end. I just happened to be searching Google on poundstone curls and found this. Even after a year of doing weight training under the guidance of a personal trainer, my biceps still don't look defined…I can say Im a back person, it is actually the most fun muscle group to train (for me ofxourse).