Posts Tagged ‘biceps’

Image16Workout for 5-23-2016

T-Shirt: Awesome Sauce

Music: Mothers Finest

Another day of Circuit Training!

And More!

The “More”: A Boatload of Abs!Image1

Sure…bunch of “gurus”  and even researchers that say you don’t need to do many direct ab stuff…and some say it may even “hurt” you.

I’m thinking part of it is THEY CAN’T DO IT!

I’m doing em cause I want to. Nothing more.Image6

Kinda like I may have a beer over a protein drink after the workout.

Why? Extremely simple…Cause I Want To!

FIRST CIRCUIT:

15 Stations, 10 Reps Each Station

  1. Triceps Extensions EZ BarImage9
  2. BB Curls
  3. DB Flyes
  4. DB Incline Press
  5. Band Triceps Extension Overhead
  6. Tube Curls
  7. Chair Squat Ball Overhead
  8. Chair Squat Ball In FrontImage13
  9. Chair Squats With Ball Slam
  10. Squats, Toes Up, Ball Overhead
  11. Squats, Heels Up, Ball Overhead
  12. Plate Upright Rows
  13. Plate Overhead Press
  14. Plate Pushes
  15. Plate TwistsImage27

SECOND CIRCUIT:

Same Circuit as the first.

But we up the reps to 20 each station.

AND FOR THE FINALE!: 1700 REPS OF AB STUFF!

Crunches 100Image21

Leg Raises 100

Side Leg Raises 100 Each Side

Fingers to Toes Crunches 100

Knees to Elbows 100

Lemon Squeezers 100Image22

Seated Leg Raises 100

Side Hip Raises 100 Each Side

Opposite Knee to Elbow 100

Upper Body Side Raises 100 Each Side

Seated Flutter Kicks 100Image29

Supine Hip Ups, Feet to Ceiling 100

Reach Across Crunches 100 Each Side

 

Video:

Image3Music: ZZ Top
T-Shirt: Kikkoman

Circuit Training!
Today it was all Arms and Abs!
Why 5 circuits?
That’s what fit into the hour!

 

First Circuit:Image6

11 Stations, 10 Reps

BB Curls
Lying Triceps Extension
Sit Ups w/Water Ball
Small Wheel 1
Tube Curls
Big Wheel
Incline Leg RaisesImage8
Dual Wheel
DB Triceps Extension
DB Curls
Small Wheel 2

Second Circuit:

11 Stations, 12 Reps per Station
10 Reps on each Wheel

BB CurlsImage9
Lying Triceps Extension
Sit Ups w/Water Ball
Small Wheel 1
Tube Curls
Big Wheel
Incline Leg Raises
Dual Wheel
DB Triceps Extension
DB Curls
Small Wheel 2Image12

Third Circuit:

11 Stations, 12 Reps per Station: 4 Lower, 4 Higher, 4 Full
10 Reps on each Wheel

BB Curls
Lying Triceps Extension
Sit Ups w/Water Ball
Small Wheel 1Image24
Tube Curls
Big Wheel
Incline Leg Raises
Dual Wheel
DB Triceps Extension
DB Curls
Small Wheel 2

Fourth Circuit:

11 Stations, 15 Reps per Station: 5 Lower, 5 Higher, 5 FullImage27
10 Reps on each Wheel

BB Curls
Lying Triceps Extension
Sit Ups w/Water Ball
Small Wheel 1
Tube Curls
Big Wheel
Incline Leg Raises
Dual WheelImage11
DB Triceps Extension
DB Curls
Small Wheel 2

Fifth Circuit:

Still got a little more time to squeeze out another circuit!

11 Stations, 10 Reps per StationImage20
5 Reps on each Wheel

BB Curls
Lying Triceps Extension
Sit Ups w/Water Ball
Small Wheel 1
Tube Curls
Big Wheel
Incline Leg Raises
Dual WheelImage10
DB Triceps Extension
DB Curls
Small Wheel 2

Video:

 

Image16Workout for 4-27-2015
T-Shirt: World’s Most Okayest Guitar Player
Music: Collective Soul

Doing the circuit training again.
We did a circuit that concentrated on abs a couple of days ago but today we are doing a circuit that is predominantly arms.

No reason except I wanted to do it.Image3
And we did do some exercises that we have never done before.
After all these years it’s interesting how there are always some movements that have escaped us in the past!

First: Arm Circuit

14 Stations, 2 Cycles, 10 then 12 Reps

French CurlsImage1
Body Drag BB Curls
DB Triceps Extensions
Hammer Curls
Band Push Downs
Band Curls
Band French Curls
Spider BB Curls
Close Hand Feet Elevated Push Ups
Tube CurlsImage7
Push Ups on Swiss Ball
Squat BB Curls
Bench Dips Feet On Swiss Ball
Supine Band Curls

Second: Free Style Circuit

Haven’t done this before but…
We used the same stations but everyone Image6had to do a different exercise at each station with the particular DB, BB, Bench, etc that was available there.

So this is where one could become a bit creative while resting the arms from direct work for a little while.

So 14 Stations…of all kinds of stuff!

Overhead presses
Hopping over the heavy bagImage13
Rows with BB
Rows with EZ curl bars
Some ab stuff

Essentially a “fun” little break!

Third: Arm Circuit Again

14 Stations, 1 Cycles, 10 Reps
Add 5 Burpees between each station!Image12

French Curls
Body Drag BB Curls
DB Triceps Extensions
Hammer Curls
Band Push Downs
Band Curls
Band French Curls
Spider BB Curls
Close Hand Feet Elevated Push UpsImage20
Tube Curls
Push Ups on Swiss Ball
Squat BB Curls
Bench Dips Feet On Swiss Ball
Supine Band Curls

Fourth: Arm Circuit Yet Again

14 Stations, 1 Cycles, 5 RepsImage14
Add 2 Burpees with a Push Up between each station!

French Curls
Body Drag BB Curls
DB Triceps Extensions
Hammer Curls
Band Push Downs
Band Curls
Band French Curls
Spider BB CurlsImage4
Close Hand Feet Elevated Push Ups
Tube Curls
Push Ups on Swiss Ball
Squat BB Curls
Bench Dips Feet On Swiss Ball
Supine Band Curls

That’s it!!

Video:

 

Image2Workout for 2/23/2013.

Music: Radio. T-shirt: I’m Huge In Japan.

Small crowd this rainy, chilly Saturday morning. Oh well, must continue on.

Just a bunch of arm work today.

In a circuit. Sometimes a bicep exercise followed a triceps exercise.

And sometimes they were back to back.Image1

Some folks say the arm muscles are “too small” to work like this.

Some folks say people over 40 shouldn’t do this stuff.

Screw ‘em…they’re wrong!

First: Arm Circuit

13 Stations, 10 Reps Each StationImage3

5 Cycles

  1. BB Curls
  2. Lying Triceps Extensions
  3. DB Kickbacks
  4. Tube Curls
  5. Seated DB Triceps ExtensionsImage4
  6. DB Curls
  7. Squating BB Curls
  8. T-band Triceps Extensions
  9. Underhanded Inverted Row
  10. Standing T-band Curls
  11. T-band Pushdowns
  12. Plate CurlsImage5
  13. Reverse Dips

Second:  Abs

50 Reps Each

  • Crunches
  • Leg Raises
  • Side Hip RaisesImage14
  • Opposite Hand To Foot
  • Side Crunches
  • Up The Middle Crunch
  • Side Lying Side Crunches
  • Hands To Toes
  • Side Leg Raises

Video:

40th workout of the year, 4/13/2011.

Music: The B-52s. T-Shirt: Green Eggs and Ham.

The hamstrings have been screaming since the last workout…at least for me. Probably from how I did the burpees. It seems that everyone got sore but just in different places and different intensities.

One thing everyone got last time: Exhausted!

Since the last workout was all bodyweight I think we’ll do one that’s all weights. Why not?

Time to bring out the dumbbells again. Yep it’s Dumbbell Ladder time again!

We’ve done these on occasion but not to this extent.

We got 13 sets of Dumbbell out…5’s to 65’s.

We did 5 reps on every dumbbell for every exercise.

If someone couldn’t make it up to the 65’s they just stayed at the heaviest they could handle for the remaining sets.

Warm Up? Well not formally but I guess you could call the light dumbbells the warm up sets.

The Exercises:

Push Press – Pick the weights up to the shoulders and push the dumbbells overhead using your entire body.

Squat – Simply squat down and pick up the dumbbells. Then repeat…for 13 sets of 5.

DB Curls – Using the same dumbbells start with the 5’s and go as heavy as you can. This can get tough!

Triceps DB Extension – The biceps are fried so time to hit the other side of the arms: Triceps!

DB Unsupported Row – Bend over and pull the weights off the floor. Try to keep the back straight.

Long Lunge – While holding the dumbbells try to lunge with all 13 sets of dumbbells, 5 reps each leg.

Stiff Legged Deadlift – Try to keep your back and legs straight while bending over and picking up the weights.

This workout hit everything!

Since you don’t rest a lot you also get a bit of a cardio effect.

Video: You’d think this would be short. It could have been. I was playing around with it so it’s much longer than expected.