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12/23/2013 1:56:31 PM - Mark Dugdale
Biceps & Triceps 12.22.13

I got up at 5am to train this morning because we were driving to Leavenworth for the Christmas Lighting Festival.

When I train this early I just take Indigo-3G upon waking and begin drink Plazma. I drank 1 serving on the way to the gym and another 2 servings during the workout.

Here is the workout as designed by John Meadows…

Dumbbell Curls

Set 1 x 15 reps with both arms at once with 20lbs (warm-up)
Set 2 x 15 reps with both arms at once with 25lbs (warm-up)
Set 3 x 10 reps with 40lbs (working set)
Set 4 x 10 reps with 40lbs
Set 5 x 10 reps with 35lbs
Set 6 x 10 reps with 30lbs
*Once warmed up I did all 10 reps on one arm before performing all 10 reps with the other arm. I always begin with my weakest arm. Keep your palm up (hand supinated) the entire time on ever rep. Get a full range of motion. Lower the weight for a 3-second count. I got a little aggressive with the weight and had to drop to ensure I count complete all the reps with good form and especially the 3-second eccentric.

Reverse Curls

Sets 1 thru 4 x 10 reps + 6 partials with 50lb EZ-curl bar
*Key is to complete 10 full range reps with perfect form before pumping out another 6 partials (about half way up)

Occluded Barbell Curls

These were ridiculously painful today, but I loved it. Similar to occlusion sets in the past, wrap your upper arm (above biceps) and perform 4 sets with 30-second rest breaks before removing the wraps. I only used a standard barbell with no added weight; 45lbs.

Set 1 x 30 reps
Rest 30-seconds
Set 2 x 20 reps
Rest 30-seconds
Set 3 x 10 reps
Rest 30-seconds
Set 4 x 10 reps
Done…remove wraps

Rope Pushdowns

Set 1 x 15 reps with 70lbs (warm-up)
Set 2 x 15 reps with 100lbs (warm-up)
Set 3 x 20 reps with 140lbs
Rest 45 seconds
Set 4 x 18 reps with 140lbs
Rest 45 seconds
Set 5 x 15 reps with 140lbs
Rest 45 seconds
Set 6 x 12 reps with 140lbs
*Key is to select a weight in which 20 reps is difficult. Chose a weight that you can flex and hold in the contracted position for 1-second on each rep. Rest 45 seconds and then go back to the same weight and go again until failure. As you can see my reps dropped with each set – 20, 18, 15 and failed at 12 on the last set.

Seated Overhead Extensions

John actually called for seated overhead rope extensions, but I was trying alone at Eastside Gym and they have an old Paramount overhead triceps extension machine.

Set 1 x 20 reps with 120lbs
Set 2 x 16 reps with 130lbs
Set 3 x 12 reps with 140lbs
Set 4 x 8 reps with 150lbs

Occluded One Arm Pushdowns

I dropped the weight as I went along on this exercise. The pump and burn was insane. Wrap your upper arm and stand facing the weight stack doing sets of 15 with one arm at a time with palm supinated. Do all the reps on one arm, then switch to the other, rest and repeat.

Set 1 x 15 with 40lbs
Rest 10 seconds
Set 2 x 15 reps with 35lbs
Rest 10 seconds
Set 3 x 15 reps with 30lbs
Rest 10 seconds
Set 4 x 15 reps with 25lbs
Rest 10 seconds
Set 5 x 15 reps with 20lbs

That concluded this arm workout!

Train hard,
Mark Dugdale

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