Back In The Groove

Last night me and Carlos pumped up the biceps. In our split, we train biceps alone. He thinks that when paired with triceps, your the pump you get opposes the muscles. I myself don't like to pair back with biceps, because I feel that when you train both together you put too much work on the biceps and lead to overtrain. I've noticed in the past when I got a solid back workout and tried to tack on biceps towards the end, it just got sloppy. So we come to an agreement on working biceps alone. If we do hit any other muscle it would be our hamstrings, abs, or calves. In this workout we chose to finish with abs. Starting out we warmed up on the preacher with an ez-curl bar. We love this bar because it takes the pressure of the elbows and wrists. First set was shy of 100lbs, we both curled the weight 12-15 reps. We grinded out a total of three sets. The last set was performed to failure, we added a few scraps of iron to get us to 135lbs. Carlos had the with ease, pumping it out effortlessly about 10-12 reps. I myself, went to battle for 7-8 reps. Next we did the same exercise but this time we used dumbells. Dumbells allows you to get a better contraction on the muscle. First set we start off with 60lb dumbell, then next set 70lb, and the last set with 75lb. The 75lb one I had drop setted with a 25lb dumbell to failure. At the moment the 25lb dumbell felt as heavy as the 75lb one. Next exercise we did something different for a change, we use the hammar curl bar. The hammar curl bar is a rare species to find in most gyms, but fortunately our gym has one. In this exercise we leaned over a hair and place our knees slightly on the bench forcing more work out of the targeted area. Finally to put a fork in our biceps thrash we did the high cable curls or some call "super man''. This one brings out a sick nasty mountain top peak on the biceps plus stretches them out intensely. In this exercise we like to keep our reps high and concentrate on the squeeze. Carlos said he wanted to hit abs hard the night before, so that we did! We did declind situps with 45lb plate to failure and then 35lb plate to failure as one set, we repeated this three times. Then the last one after the 35lb plate we did our bodyweight to failure. I was very suprised my abs weren't cramping up due to the punishment because it was intense, I gave each set my all. Then we moved on to oblique cruches on the back extension equipement while holding a 45lb plate. Three sides on each side to failure. A lot of times people do a good job on hitting abdominals but tend to neglect their obliques, so we make sure each week we hit them atleast twice. To wrap the evening of fun up we concluded with the antique ab machine. This one I really feel in the upper abdominal region. Believe me I know so because right now I feel like an army of ninjas beat me in that area with ninchucks!