CHP Day 78: Wrist curls 30lbs x 10
70 views · Published 13 June 2016 · 0:24 · Indexed 20 October 2026
Channel: heyward boyce · 2016 · People & Blogs
Upper Dbell bench press -- DENSITY work --- do a bit of warming up so you are good to go. Some push-ups, some lights sets at 10s 20s X 100 reps -- however long it takes. Put a clock on it. You'll probably have to rest, that's fine, clock keeps ticking though. -- I'm keeping this a little lighter than I normally would just given your history with chest. - No tempo, BUT... listen to your chest. Work into it. You can blast, but don't start out the gate that way. Make sure chest is good to go. NOTES "TIME: 3:50." 20lbs x 50 20lbs x 30 20lbs x 20" Dbell rows -- leaned over on a bench or on the dbell rack (M15) X 10-12 X 4 sets per arm -- keeping it on the higher end for reps so weight isn't so heavy to strain lower back. -- keeping as is since you missed last week. Overall load here should be pretty low so chances of injury should be low. NOTES "50 was highest dumbell weight in hotel gym, so added reps 50lbs x 15 x 4" Tricep pressdowns 2011 tempo 80 X 10 90 X 10 100 X 8-10 X 3 sets Preacher curls (unilateral) 2011 tempo 15s X 9-12 X 4 sets -- if you have a machine and want to use that, go for it. I like the machine version of this more (I feel I get a better pump), but your call. NOTES "Did not do curls, in hotel, no preacher curl setup." Forearms on a bench dbell wrist curls ; superset with wrist extensions -- do NOT roll weight down fingers. We want just wrist movement here today [W(M11) X 10 ; same weight X rep max] X 4 sets -- reps may drop quickly after first set. That's ok, hold good form. 25lbs x 10 x 2 could not do reverse with same weight. 30lbs x 10 x 1, wrist extension: 10lbs x 12 30lbs x 10 x 1, wrist extension 20lbs x 10 30lbs x 8 x 1, wrist extension 25lbs x 8 NOTES "Went up to the Sky Court on top of our hotel. Jogged 24 laps=2 miles After first lap, stopped and did 10 dips. After second lap, stopped and did 5 chin-ups. Did that off an on, until had done Total Dips: 70 Total chin-ups: 40 Push-ups in 2 minutes: 58 Absolutely loved this workout. Heart rate stayed at or above 130 the whole time."
