A Working Project

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  1. Quote Originally Posted by TalofaMatai
    Shoulders and Arms :

    Alternating Shoulder Press (G) - 14/12
    In And Out Bicep Curls (B) - 11/15
    Two Arm Tricep Kickbacks (R) - 10/14

    Deep Swimmers Press (G) - 10/12
    Full Supernation Concentration Curl (B) - 10/11
    Chair Dips - 7/9

    Upright Rows (G) - 15/15
    Static Arm Curls (B) - Full Minute / Full Minute
    Flip Grip Twist Tricep Kickbacks (R) - 7/7

    Seated Shoulders Flys (R) - 7/7
    Crouching Cohen Curl (B) - 15/15
    Lying Down Triep Extensions (R) - 12/12

    Straight Arm Shoulder Flys (R) - N/A (felt a tweak in my shoulders
    Congdon Curls (B) - 12/16
    Side Tri Rise - 16/16 - 20/20

    Noes -
    What are congdon curls?


  2. Quote Originally Posted by bomcgraw

    What are congdon curls?
    Hmm.. I don't know how to word this haha. It's pretty much a curl, and at the peak of that curl, you turn your wrist, go down, twist worst again, and repeat
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  3. Quote Originally Posted by TalofaMatai

    Hmm.. I don't know how to word this haha. It's pretty much a curl, and at the peak of that curl, you turn your wrist, go down, twist worst again, and repeat
    Oh ok. I think I get it.

  4. Chest And Back

    Standard Push Ups - 45
    Wide Front Pull Ups (B) - 10
    Military Push Ups - 23
    Reverse Grip Chin Ups (B) - 12

    Wide Fly Push Ups - 24
    Close Grip Overhand Pull Ups (B) - 12
    Decline Push Ups - 17
    Heavy Pants (B) - 16

    Diamond Push Ups - 11
    Lawn Mowers (B) (L) 15 (R) 15
    Dive Bombers Push Ups - 10
    Back Flys (B) - 12

    Round ll -

    Wide Front Pull Ups (B) - 13
    Standard Push Ups - 27
    Reverse Grip Chin Ups (B) - 12
    Military Push Ups - 17

    Close Grip Overhand Pull Up (B) - 12
    Wide Fly Push Ups - 25 <--- tired as ****
    Heavy Pants (B) - 12
    Decline Push Ups - 6

    Lawn Mowers - (L) 15 (R) 15
    Diamond Push Ups - 10
    Back Flys (B) - 5
    Dive Bombers Push Ups - 5

    Note - feels great but I'm tired as hell haha
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