Take a picture of him with you, wait a year, take another picture, and compare. 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). BB curls - 53, 26 + 6. The u/Recurves-N-Revolvers community on Reddit. kd13 May 21, 2019, 8:44pm 1142. Cool Whip for breakfast, bulking on Pizza Hut but. Poundstone curls: grab an empty barbell (or axle), and do 100 curls with it before putting it down. It was terrible. After this program, I felt like I could accomplish anything. He ended up. Thoughts about life, crap, training, and stuff - M. Have him do 100 reps at 5 pounds with one arm and a real workout with the other arm and laugh at him after an agreed upon time period. Poundstone curls PoundstonePTC 2. Got up at 0315 so I could squeeze in this training session before work. But I used a pair of 25lb dumbbells. 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. 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 hit 40 reps, and I remember thinking how hard it was, and how it would be a year before I hit 100 reps. Deadlift: 1+ Deadlift 350x10 . The only rule: Don't put the bar down! Chances are you won't make it to 100 the first time out, but you will get an amazing pump. Poundstone Curl x 110 Finger Curls 2 x 17 @ 145. Question: I would like to incorporate snatch grip high pull and power clean into this routine. weight goes up after hitting 50. I hate Derek Poundstone for ever even dreaming this up. Just a classic way to train biceps and pain tolerance. 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. Hack Squats 3x 12. Three times will be great for younger people, but at your age. Same as OHP day. Poundstone Curls - 30 @ 20kg Top set of 5 felt terrible, knees flying back and stripper squatting the last 2 reps. | biceps brachii, dumbbell Grab a set of dumbbells for this week's CHOW!. Even by week 6, I still didn’t know the best way to approach this. Thurs OHP OHP 5x10 Chin ups. Going with a little spin off one of Brian Alsruhes programs for my first press workout of the week. 35lbs x 100 Notes. Specifically: belt squats and Poundstone curls. Derek Poundstone curls in the squat rack (gasp!). 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. For these I'll typically do 4 to 6 sets for each movement. Poundstone Curls are Barbell Curls done with an empty Barbell for 100 reps as fast as possible, without setting the bar down. Last one was 158 reps with an empty axle. Poundstone Curls 138xAxle. Amazing how much of that set was seemingly mental rather than physical - like, as long as I decided to endure the pain I could just. Figured I'd get these while I had the video camera out. ©ALL CONTENT OF THIS WEBSITE IS COPYRIGHTED AND CANNOT BE REPRODUCED WITHOUT THE ADMINISTRATORS CONSENT 2002-202310 axle curls @ 45lbs Conditioning. Managed to push for more strict technique on the last 6 reps and slowed down the eccentric on the final rep to finish strong. 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. I also finished each arm day with brutal forearm supersets (Or myoreps, for extra fun). 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. The August of Arms 2017 progra. 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. Was going to do weighted, but could not find the dip belt after 5 minutes of looking so I said fuck it. Notes: Shaping up to go 3-5-2 as far as “the plan” goes with this approach. 2. Get an olympic bar and get to 100 curls as fast as possible. But, this was right at the 6k pace from April 1st, so that's encouraging. Stick with 10-20 reps to high fatigue or failure. ham curls . 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. If you check out his website he seems to know a lot about weight training. He calls them Poundstone curls. I am a fellow 5'9 athlete. Anything past 20 is almost useless and won't help you too. This is Derek Poundstone . Because of my day off/short workout on wednesday, I mashed up my 5/3/1 day for front squats and my bench day together. 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. Apparently it only takes one set. If you’re interested, give Poundstone Curls a try and see if you manage to achieve a pump. In all seriousness. Use Olympic Barbell only for curling 100 Reps. If you can do 100 rep sets you’re basically doing junk volume. Machine Curl @ 100; 11 @ 85; 14, 12 @ 60; 23. Chins same as OHP day High rep delt and triceps work. By the way, I tried the poundstone curls for the first time just last week. Skull Crushers with 97. i’m an 18 year old male 150 pounds 5’6. Instead, I’ll have a blog linked directly to the Poundstone Performance website. CryptoBand Pullaparts 2 x 20. The rest was history. Set rep PRs each week. 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. " The TL;DR is: 100-rep set of curls taking as few pauses during as you can. ReplyJayzus wept. I do 1 set of Poundstone curls a week and go for rep PRs each time. 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. Supinated (Underhand): This is the the least common of the three main grips, but still used for bicep-heavy exercises such as supinated rows or curls. 2. I HAVE started daily band pushdowns of 25 reps, mainly because I’ve been bad about direct tricep training. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Once my pee turned brown yesterday, I headed right to the ER. Thanks. Subtotal: $0. I got the bodyweight manipulation game down. Quad extensions . Hold for a second at the top and repeat. Forget curls. The "rules" of the program let you do your curls as long as you're making gains and progressing with your lifts. So I don’t want to jump the gun—I’m planning to write up a Week 1 summary on Sunday morning, as usual—but my attempts at Poundstone curls and these Widowmaker sets are absolutely reinforcing what I already know: my body is incredibly capable when. * On the bench day, I did incline dumbbell benching, and immediately after the final. Seated Axle Overhead Press @ 100; 8 @ 85; 12. That's it. I understand these to be one set of 100 reps no matter how long it takes, at it took me 5:04. I commented elsewhere but I had elbow tendonitis from pressing and high rep hammer curls (30+ reps) were great for it. GIANT SETS (chin - press - core) NG chins: (middle wide grips) x10 +15x5 +25x5 +35x5 +45x5 +47. Day 1 1A. Eat more calorie rich and protein rich food and curl more weights; also do pulling exercises for your back. The extra blood flow seems to clear up nagging elbow pain and they also blow up the lower arms. 5 inches, Right Calf 14. 5 mph (I had to pee, drank too much water before training again). I really don't do 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. 2x 8 Close Grip Chins 1x 5. Just a classic way to train biceps and pain tolerance. 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. Surely the huge amount of time under tension should be. I managed 300 with a Rogue axle resting in the up. 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 stick with the same weight for however long it takes me to get 5 x 14,. 1. Poundstone Curl. One of the press days will also include Poundstone curls (current record is 207 reps, I add 1 each workout). by Derek Poundstone, America ’s. Face Pulls - kindergarten band x 100. He's got pretty big arms too. . The name of this new log is for my new frame of mind. Whats your opinion on doing overhead tricep extensions with an axle bar for reps like one would do for Poundstone curls?. Forget tricep extensions. Back Meh night. Go for a high score. That set was Sunday night. 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. You have seen Derek Poundstone’s dumbbell pressing strength. Once my pee turned brown yesterday, I headed right to the ER. Building the Monolith would stand a solid chance of building some arms, with 200 dips, 125 chins and 100 curls. My off-season arm routine is designed to strengthen the triceps (for pressing 400-pound logs overhead) and the. 60's x 12,8. Grasp the barbell at shoulder width. Don't use straps. MAINWORK. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. If your arm growth has been stagnant throw in the poundstone curls once a week, then another session of high volume dumbbell curls (5-6 sets of 25, LIGHT with short rest periods) and you will see the benefits. Some weeks, I’d do some warm-up sets of rows before hitting warm-ups of bench and dead, some weeks I’d save it to the end, some weeks I did. No 1 rep maxes, or even 3 rep maxes. Grace was brutal. 40 votes, 105 comments. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Phil Heath’s Arm Blast Routine. The next test was Poundstone Curls – curling an empty barbell for 100 reps as fast as possible without setting the barbell down. 25 @ 5x5 Bulgarian Split Squats 25 Everything felt good, moved well today. Seated Axle Overhead Press @ 100; 8 @ 85; 12. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. For Poundstone Curls, I hit 214 reps unbroken with an unloaded axle. Use a weight you can complete the set with, but which will be a struggle by the end. 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. Seated Axle Overhead Press @ 100; 8 @ 85; 12. How is everyone programming their 100 rep sets. Myosin May 28, 2022, 7:02pm 11. 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. I started messing around with Poundstone curls again recently. I got a little loose in the bottom of the single @ TM, but it was still an easy rep. Add a Comment. Rest-pause lateral raises and curls as a finisher. 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. 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). Suppose it should be at the begining (explosive lifts), thinking about 5x3 or 5x5 ramping sets. GameStop Moderna Pfizer Johnson & Johnson AstraZeneca Walgreens Best Buy Novavax SpaceX Tesla. Poundstone Curl x 105 Finger Curls 2 x 11 @ 155. For my shoulders, I scaled up to two dedicated shoulder workouts a week. A subreddit for general weight training discussion, focused on intermediate…Band Pullaparts 2 x 20. I have some mild pain in the right shoulder, but it will go away over time. Welcome to Technique Thursday. Day 3 -. 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. start with both arms at the same time, as. Cable Curls: 4/10/150. Workout your biceps, triceps, and forearms with the 50 best arm exercises, according to our experts. Dips Assisted: 100rep > 136rep. . Set rep PRs each week. Reply reply. Front squat Holds 3 or 4 sets with 225-315 . Reply Red_Swingline_ 500/305/185lb Deadlift/Bench/Axle Clean •. warm up sets bar x 15, 40kg x 12, 50kg x 5. 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. by Derek Poundstone, America ’s. Think of it as. You just need to hit them hard, put on weight, and be patient. My triceps have grown, but my biceps haven't grown much. CryptoPoundstone Curls 80/10/10. I do things that hit the biceps such as chin ups, concentration curls, hammer curls… 40 lb axle bar for ~350 reps. 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). Your wrists themselves have no muscle. 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. I also had a pretty crazy/rushed morning so I was running on no calories this afternoon. Swapped chin ups for dips because my biceps are absolutely TORCHED from poundstone curls on Sunday. (1,3,2. More on Poundstone curls, the origin of my high re. OP, do more curls, and do multiple types of curls: normal, preacher, concentration, etc. Run down does not to begin to describe how I have been feeling in recent years. In this case, complete the reps using one of these approaches: Do as many reps as possible. 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. I'm just not convinced it'll do much for hypertrophy. 5k - 29:10. Band pulls, same as deadlift day. Up to this point, it was never about growth to me, only about becoming a better strongman competitor. Seated Axle Overhead Press @ 100; 8 @ 85; 12. Ab stuff . They hurt like hell, and after my set of 90 my fingers were almost numb from I. 802 votes, 71 comments. 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. 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. 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. More on that later. Poundstone Curls: 60. 25 inches. 5lbs per side taken to 103 reps. It also fatigues them a bit. Day 20: Left Calf 14. Reply staypuff626 •. ) Messed this all up but i was happy with the second and third set. Just do 2-3 sets of a curl variant to failure every workout. Pounding out the arms was a great ending. Business, Economics, and Finance. Nowhere to overthink things or wonder what is actually going on. His bread and butter program has you pyramid from a set of 5's to singles. Poundstone Curls 100x1 @30lbs. . AMRAP in 6 minutes of burpee chin into 24kg DKB devil press. 5/ Lying Cable Laterals 5 x 20 @ 12. I used to train like this all the time and I honestly missed it: really felt on my game. I try to set PRs in as many reps as possible without stopping. subscribers . I switched to an EZ bar overhead tricep extension and incline dumbbell curl to give my tendons a break and avoid tendon overuse. So from what I understand, Derek Poundstone coined the name "viper press" and used the movement to great success in log-for-rep events. Keeping your upper arms at your sides, curl the bar. Then one day a week I'll. 5. 25 votes, 26 comments. Really liking the seated BB press as assistance for the overhead press. But it just kind of went away after a couple weeks. Poundstone Curls are Barbell Curls done with an empty Barbell for 100 reps as fast as possible, without setting the bar down. This is the first time exceeding the E1RM I set with low bar squats in the high bar position. Time for a new log. The Derek Poundstone Empty Barbell Curl 100 Rep Challenge. Fantastic way to accumulate volume. Try “Poundstone curls”. Deadlift 5/3/1, Deadlift BBB, face pulls 4x15, calve raises 4x10, lying leg raise 4x15. 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. The Giant and its variations have provided a good deal of hard training, but outside of that I've grown complacent. Did hit a nice PR in the Poundstone curls. BB curls - 45# - 1x35, 1x32. 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. Well, up until a couple weeks back, I had steered clear of this challenge and knew nothing about it. The physical therapist gave me the all clear for everything except unassisted pull-ups. It's time to push the mindset. EZ Bar Curl in strict style. Poundstone curls: grab an empty barbell (or axle), and do 100 curls with it before putting it down. Kroc rows 1xmax reps. i’ve been going to the gym for 5 months and i’ve seen pretty good growth in everything but comparing my arms to old pictures…The FAQ New to Strongman? Strongman Contest Results Upcoming Major Competitions Map of Strength Athlete Friendly Gyms maintained by u/DaBizzle Weekly…Poundstone curls with 35lb bar . For the biceps specifically, I train them once a week on my press day. That’s an incredible idea, I am definitely going to put that to work, thanks! jshaving October 28, 2019, 2:20am 7. 3rd session this week going for maxes; really struggled to get myself fired up and in the right headspace. After a warm-up I did 3. Another variable is how often you work out. I think I remembered them all lol Morning: NAC 1g Citrous bergamot 1000mg Ubiquinal 100mg Vitamin k2 100mcg Curcumin 400mg Vitamin D 50,000iu 2x a week Omega 3 fish oil 4g Beet root extract AM and then pre-workout B complex Cranberry extract Udo's 3-6-9 oil 1tbsp with protein. Accessories: Seated Row, Uni Leg Extension, Uni Hammy Curl, Abs, Thoughts: Elbow sleeves came in. I personally use fairly light weight and take it through a complete ROM getting a stretch at the bottom and contraction at top. 50 Best Arm Exercises for Building Strength and Definition - Men's Journal. Going to add those to arm days going forward until I don't get sore like this anymore. 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. . It makes the weeks like this one feel almost restorative. Will hopefully get used to that feeling of imminent death and smash that time over the next 6 weeks. Got 1:38 in the re-test. Suspension Trainer Inverted Rotational Row. Sled push - 10x50 yds, 135 + sled = 222 lbs Time: 11:04. 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. Then let him make up his mind as to which routine gives better results. . Business, Economics, and Finance. I do a set of Poundstone curls once a week, going for a rep PR, and it has worked. I did a set of Poundstone curls yesterday for a first. 5/ Lying Cable Laterals 5 x 20 @ 12. 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. Repeat this until all 50 reps are done. Here he does curls with a 40 lb axle bar for ~350 reps. 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”. . 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. He comes home everyday excited about the weight he. I’ve been working on contracting my lats. Age: 32. My guess is that they were popularized by the man, then given his name. I've just been going for rep PRs ala Poundstone curls, and recently built up to 100 in one set with light bands. DB poundstone curls - 75 @ 3s. 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. Smith machine shrugs superset with upright rows . Attempted some Poundstone curls with fat gripz, failed at 40. Although the first week I couldn't straighten my arms properly. What would be the. What would be the benefits of such a workout? I like them personally. Jamie has an arm day where you are to do skull crushers and reverse curls as a superset, using the same weight. How is everyone programming their 100 rep sets. Going to stick with a movement for three weeks, hitting a 5, 3, and 1 rep “max” before moving on to a new one. But I couldn’t get to 100. The last few reps, that was as far as I could curl my arms. I time how long it takes to get the total 100 reps. 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. 4A - Paloff Press - 10,15,15 4B - HLR - 3x10. Your Cart. News, articles, personal pictures, videos & advice on everything related to…massive arms you'll often hear two opposing arguments coming from guys on two opposite ends of the spectrum first you'll have guys with great arm genetics who love training them they'll tell you you should be doing 5 10 or even 20 different arm exercises in the gym and then you'll have guys with poor arm genetics who swear up and down that. The best arm exercises for strength and size gains. With all that benching, I'd look into some rear delt work. 00 away from free shipping. Poundstone curls 188xAxle. Both give me sharp, intense wrist pain at the top of the movement. The sum of all things definetly is heavy on my shoulders. 5. However, if you find yourself constantly cheating you perhaps should just lower the weight a bit and slow down your exercise to concentrate more on form. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. On the bench day, I did incline dumbbell benching, and immediately after the. My last two lifting sessions I noticed a pain in my left forearm during bicep curls (machine - I know I know - and dumbells) since I moved up a…As for supplements here is my daily regimen. If you beat me on curls, doesn't really mean a god damn thing. Hammer Curls x. Your posts about Poundstone curls lately have been great. Of course, I had tried those as a finisher of a workout. For anyone who’s ever even had the fainest desire to lift weights, better guns are one of the first things that you hope to attain by defying gravity over and over and over. 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. Alright so a little info. 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. 6. EZ curl bars usually weigh between 25-35 pounds, while the Olympic straight barbell weighs, on average, 45 pounds. 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. Jamie was busy with some business stuff and I had to run errands to get ready for my Ohio trip. I’ve given in lately to eating a ton of food and. Pretty much any time I could make things harder, I would. * I paused benches when possible. Klokov Press 10x3 95,105,115,125,135,145,155,165,145,135 2x8x95 1B. 370K subscribers in the weightroom community. I did a stint with poundstone curls a while back. 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. I think I had. Yeap, my squats suck. Preacher Curls: 4/10/90. Monday, August 20, 2012I’d meet the minimums laid out by Jim, but tended to kitchen sink things. 5/ Lying Cable Laterals 5 x 20 @ 12. Break up the 50 reps into 2 sets of 25 reps with 30 seconds rest between. 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. On the two upper days, I did 10 KB rows per side after each set of press/bench, totaling 8x10 every workout. So not being used to them, having low muscle glycogen to start with from keto, and pushing like that on high reps was enough. Start light. Things I Liked: Nothing. I'll be brutally honest, though, I like Paul and Jim's work. The proof is in the pudding. Join Date: Mar 2009. Even if half the reps are garbage,you're still getting a bunch of stimulus and tut from all the curls. After Poundstone Curls, my biceps are. After my final set of dips, I’d jump straight into my first set of push ups. Day 4- squats 1x20, dips, chins, assistance. I feel like my triceps are stalling right. 100 reps in one set. I worked deadlifts back in for the first time since I had hurt my arm playing softball. Any rep scheme, any way you want. Yikes I can just barely do the 50 chin ups. 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. 3x12-15, if you have energy, last set is 1-2 drops. Podcast Q&A. It's unbelievable the tension, squeeze and it's easy to progressively overload. Do This Instead. There are a couple of very sick, twisted and sadistic people out there who deserve to be. We rounded. That’s all those are? They were in someone’s log…maybe Pwnisher’s?. 100 lateral raises every training day in the morning. Jamie either has the strongest biceps. Dual Pulley Latpulldown x 18 @ 35/ x 16 @ 42. Machine Dumbel Curls sitting on the front edge of the seat to turn it into a incline machine curl is underrated af. Another option if he wants to increase volume, poundstone curls. From the man TNF himself. Rocking my Deep Water shirt and the Mrs hits me with “You are looking big”. I would pick a new program in whole. So run 5/3/1 M/T/Th/F or rotating the 4 days over M/W/F with Saturday/Sunday to just do arms or whatever you feel is lagging.