Most Recent Logs Coaches LogsBob YoungsDave TateHarry SelkowJL HoldsworthJosh BryantJustin HarrisMarc BartleyMark WattsMatt RhodesPowerlifting LogsBrian SchwabChris JanekDave KirschenHannah JohnsonJeremy FreyJo JordanJoey SmithJulia LadewskiMarshall JohnsonMolly EdwardsShane ChurchSteve GogginsTed ToalstonRaw Powerlifting LogsBrandon SmitleyCasey WilliamsChris DuffinJennifer PetrosinoMeana FrancoMickey BelainehScott YardYessica MartinezVincent DizenzoBodybuilding LogsAmit SapirMark DugdaleShelby StarnesStrongman LogsAmy WattlesAndy DeckChase KarnesClint DardenRetired LogsAngry CoachAJ RobertsAl CaslowAdam DriggersAno TurtiainenBen BrandBrian CarrollChad AichsChad Wesley SmithCharles BaileyChris JenkinsChris Ox MasonChad WalkerClint SmithDonnie ThompsonJack AssJani MurtomakiJim HoskinsonJim WendlerJason PeggJohn BottJosh McMillanKarl TillmanKenny PattersonKristen YuknessLance MosleyMatt KroczaleskiMatt SmithMick ManleyMike JohnstonMike RuggieraPaul ChildressSam ByrdScott CartwrightSteve MacDonaldSteve PulcinellaThe Unlikely PowerlifterTravis MashTravis RogersZane Geeting
7/8/2013 11:24:00 PM -
Arms 7-6

Superset #1

Dumbell curls-warm up then 50x8,8,8,8


Vbar pushdowns-warm up then 140x10,10,10,10

Superset #2

Spider curls- 35x15,15,15,15


Incline skull crushers– 110x15,15,15,15

Barbell curls– (only 20 seconds rest in between sets) 95x6,6,6,6,6,6,6=42 reps

Dip negatives-(lowering as slow as possible)100x4,4,4,4

John had me doing a few new techniques today. I really liked the extended set of barbell curls doing 6 reps for 7 sets with only 20 second rest periods (it was only supposed to be 6 sets but I did an extra set). I got a massive pump from this.

The dip negatives were also something I hadn't done before and I was surprised by how hard they hit my triceps. The goal here is simply to descend as slowly as possible on each rep. Then you jump back up to the top and lower yourself slowly again so there is no real concentric phase in this movement. and follow me on twitter @mattkroc,
Matt Kroczaleski

Email This Training Log To A Friend

Now it's easier than ever to share, Click Here to email this Question to a friend.

Link To This Training Log

We are not
©1998-2013 EliteFTS, INC. 138 Maple Street, London, Ohio 43140. All Rights Reserved