[WotD] Twofer

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Tuesday:
3x10 Bench (180, 220, 240)
3x10 Incline Bench Press (2x50# DB)
2x20 Goblet Squat (54#)
2x10 Overhead Press (2x36#)
2x10 Lawnmower (54#)
20 min treadmill, increasing speed & incline
2x 1-5 Pull-up Ladder (30 total)
Miscellaneous other stuff.

Wednesday - bathalamus' bicep & back bastardry
4x8 Bent over row, palms down (145#)
3x10 Pull down, palms up 130# (last set, only 8 reps)
2x12 (each arm) 1-hand row (65#) First set pulled to the outside of my base leg, second set pulled to the inside.
2x15 Reverse Fly (20#) [INSERT PRODIGIOUS AMOUNTS OF SUCK HERE]
4x8 Preacher curl (machine) (50#)
3x10 Alternating DB Curls (each arm) (20#) [MEMO FROM LEFT BICEP: DIAF, YOU BASTARD.]
2x15 Hammer Curl (20#)
10x Oblique KTE
10x Machine Squat (300#)
20x Calf Raises (300#)
2x10 Gluteus Curls (160 with toes back, 120 with toes relaxed/pointed - calves were not happy with this latter move whatsoever)
2x10 prone leg lifts
2x20 oblique situps
1 Pull-up. Heh. Nothing left in that part of the tank today.

Comments

[bathalamus.livejournal.com]

Silly Rafe, B&B is for bodybuilding.

The back & bicep workout is designed to be stand-alone, without a lower body component. The lower body stuff is supposed to be on another day.

[etcet.livejournal.com]

I am stubborn. Also, I wasn't tired. :-p

[firefly-pilot.livejournal.com]

What the smeg is a "preacher curl"? Does it require an altar boy?

[etcet.livejournal.com]

http://www.youtube.com/watch?v=Ndp38ePBzok

two-handed curls, done on a bench with a pad supporting your upper arms.