Arms

No breakfast, no energy. Should have skipped today's workout.

Death by power cleans @ 85lb
9 minutes plus 9 reps

Wasn't even close to getting that 10th rep.

Barbell wrist curls
45lb x 20, 15, 13

Roll-ups
3 sets x 2 @ 5lb

Static barbell holds
170lb x 2
120lb x 2

Shouldn't have skipped breakfast, but I had a busy day so this was the only time I could get to the gym.

Chest and biceps

Rory Zambard

Deadlifts
135lb x 10
200lb x 8, 8, 8

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Bench press
125lb x 4, 4, 4, 4

My triceps are still sore from two days ago, and that was noticeable during the bench presses.

Rotating dumbbell curls
27s x 10, 10, 10 per arm

Clapping push ups
13, 10, 10

Standing barbell curls
75lb x 10, 9, 8

Incline bench press
95lb x 9, 7, 6

Barbell curls
21s x 45lb x 3

Incline dumbbell flies
30s x 12, 11, 11

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Wrist roll ups
3 x 2 sets @ 5lb

Static barbell holds
135lb x 3

Chest, biceps and forearms

I usually start my chest and bicep sessions with some deadlifts, but my lower back felt a bit sore, so I decided to give it a rest.

Incline bench press
100lb x 10, 8, 6

Pinwheel curls
55s x 5, 6, 5

Bench press
115lb x 6, 5, 5

Standing barbell curls
70lb x 12, 9, 9

Dips
14, 10, 8

Machine preacher curls
50 x 12, 9, 8

Cable flies
30s x 12, 11, 9

Cable curls (upper arms at 90 degrees at my sides)
20s x 10, 12, 12

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Roll ups
5lb x 2, 2, 2

Barbell wrist curls
65lb x 12, 10, 8

Static barbell holds
135lb x 3

Chest, biceps and forearms

Deadlifts
135lb x 10
200lb x 8, 8, 8, 8

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Bench press
125lb x 5, 5, 4, 4

Dumbbell spider curls
25s x 12, 12, 10, 9

Clapping push ups
12, 10, 9, 8

Standing barbell curls
70lb x 13, 11, 10

Incline bench press
100lb x 8, 7, 5

Barbell curls
21s @ 45lb x 3

Incline dumbbell flies
30s x 12, 11, 10

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Roll ups
3 x 2 sets

Barbell wrist curls
45lb x 18, 12, 10

Static barbell holds
135lb x 3

Back, calves and forearms

Bench press
95lb x 5, 5
115lb x 7, 7, 6, 5

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Deadlifts
135lb x 10
225lb x 5, 5, 5
135lb x 10

Weighted pull-ups
B/w x 5, 5 (warm up)
30lb x 5, 5, 5, 4
B/w x 8

Wide cable rows
100lb x 12, 10, 8, 9

Row/rear delt machine
60lb x 20, 17, 20
60lb/40lb/20lb x 15/10/20

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45 degree calf raises
110lb x 40, 40, 40

Front/back body-weight standing calf raises
20/20 x 3, continuous

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Barbell wrist curls
60lb x 12, 8, 7

Wrist roller
5lb x 3 - up and down, 30 seconds rest between sets

Hang cleans and forearms

My clean technique has been pretty poor recently, so the first part of today's session was simply going back to basics and breaking down the movement from scratch. I did hang cleans so I could focus on the top half of the exercise. A couple of times I found that - as one would expect - I failed at moderate weights simply because I lost concentration. In fact, my first two attempts at 130lb were a bust, so I took a couple of breaths, then summoned up an aggressive jump and shrug to get the bar up to my chest. Unfortunately, I couldn't get 135lb up, no matter how hard I tried, but overall I felt like I was starting to find my way back to improving my cleans.

The rest of the session was just a few forearm routines.

Barbell holds - 135lb x 3 (untimed)

Barbell wrist rolls - 65lb x 10, 8, 7

Wrist roller x 3

Shoulders, traps and forearms

Jeebus!

Power cleans
45lb x 5, 5
65lb x 5
75lb x 3
85lb x 3
100lb x 2
115lb x 2
130lb x 1
135lb x 0, 0, 0

No power today; no idea why.

Seated dumbbell shoulder press
30s x 12; 32s x 11, 9
Drop sets - 32s x 8; 20s x 8; 10s x 10

Upright row @ 65lb - 12, 12, 12

Seated dumbbell shrugs/lateral raises
20s x 10, 11, 11

Barbell shrugs - 185lb x 10, 10, 10

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Barbell wrist curls - 60lb x12, 11, 7

Static barbell hold @ 135lb - 33 seconds, 30, 34

Wrist roller - 3 x 1

Chest, biceps and forearms

Bench press
95lb x 12, 11, 9, 7

Incline bench press
105lb x 6, 6, 6, 5

Dumbbell bench press
45s x 8, 7
Drop sets - 45s/35s/27s x 5/4/5

Supersets: Dumbbell flies @ 20s/push-ups
20/6, 16/5, 14/5

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Pinwheel curls
45s x 6; 50s x 5, 5 per arm

EZ bar standing curls
65lb x 12, 12, 9

Machine preacher curls (burn)
37.5lb x 40

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Dumbbell wrist curls
22s x 18; 25s x 13, 12

Barbell hold - 185lb x 2; 135lb x 1

Wrist roller x 2

Chest, biceps and forearms

Bench press
95lb x 5, 5
120lb x 5, 5, 5, 4

Incline bench press
90lb x 5, 6, 5

Piston dumbbell bench press
40s x 10, 8, 7

Machine flies (burn)
55lb x 40

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Pinwheel curls
45s x 6, 6, 6

EZ bar standing curls - 65lb x 12, 10, 8

Barbell curls, 21s x 3

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Barbell wrist curls
60lb x 10, 8, 8

Wrist roller - 1, 1, 1

Chest, biceps and forearms

Wide grip bench press
95 x 5, 5
120 x 8, 7, 6, 5

Push-ups - 22, 25, 12

Wide grip dips - 7, 6, 6

Machine flies (burn) - 55lb x 40

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Alternating dumbbell curls
30s x 12
35s x 10, 10

Barbell curls, 21s x 3

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Barbell wrist curls - 45lb x 22, 17, 10

Wrist roller - 2, 2

Chest, biceps and forearms

Another early morning workout, but pretty good energy level.

Bench press
100lb x 5, 5
120lb x 5, 5, 5, 5

Alternate sets - dips/push-ups
11/15, 7/12, 7/13

Incline bench press
95lb x 5, 5, 5

Machine flies (burn) - 55lb x 40

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Barbell curls
60lb x 10, 9, 8

Drop sets - curls @ 20s / hammer curls @ 17.5s
10/7, 9/5, 10/6

Machine preacher curls (burn) -25lb x 40

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Barbell wrist curls - 50lb x 15, 14, 13

Wrist roller - 2, 2

Biceps, triceps and forearms

Dumbbell curls - 35s x 6, 6, 6

Dumbbell one-arm tricep extensions - 22lb x 12, 25lb x 10, 10 per arm

Hammer curls - 25s x 10, 10, 27s x 10 per arm

Tricep cable extensions - 30lb x 15, 40lb x 7, 35lb x 8, 7

Machine preacher curls - 50lb x 12, 10, 7

Barbell curls, 21s x 3

Chin-ups - 8, 7, 6

Wrist roller - 2, 2, 2

Shoulders, traps and forearms

Power cleans
5 x 45lb
5 x 65lb
3 x 75lb
3 x 85lb
2 x 100lb
2 x 115lb
1 x 130lb
1 x 135lb
1 x 145lb (F)
1 x 140lb (F)

Seated Arnold press - 30s x 9, 8, 7

One arm bent over shoulder row
45lb x 10, 10, 10; 47lb x 10

Supersets
Dumbbell upright rows - 20s x 12, 12, 12
Machine shoulder press - 50lb x 12, 40lb x 12, 35lb x 12

Barbell holds - 135lb

Wrist roller

Shoulders and triceps

Seated barbell press- 75lb x 10, 6, 6, 5

Seated Arnold press - 25s x 11, 9, 8

One arm front raise - 15lb x 10; 17.5lb x 10, 10 per arm

Dumbbell lateral raise (burn) - 10s x 40, 40

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Close grip bench press - 110lb x 5, 5, 4

Dumbbell tricep extensions - 20lb x 12, 12 per arm
EZ bar skull crushers - 60lb x 12, 10

Cable tricep extensions (burn) - 30lb x 40

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Wrist roller

Shoulders, traps, forearms and grip work

Another punishing strength workout with Ben. We fit so much into each hour that I struggle to remember everything we do, so here - to the best of my memory - is today's workout.

Seated dumbbell shoulder press - 35s x 7, 8, 7
Final set: drop sets - 35s x 6; 25s x 5; 15s x 4 
Some assists on the last couple of reps in each set. With the drop sets, the weights felt ridiculously light, but I still couldn't move them without struggling.

Barbell shrugs/hang cleans; alternating reps
95lb x 10, 10, 10, 10

One arm bent over shoulder row
40lb x 10; 45lb x 10, 10, 10 per arm

Seated dumbbell shrugs/lateral raises; alternating reps
15s x 12, 12, 12, 12

Alternating dumbbell upright rows - 20s
Machine flies (can't remember weight)
12, 12, 12, 12 of each movement

One-handed barbell holds - 115lb
Ben held one end and I had the other, switching hands whenever my grip failed. And, of course, it was always my grip that went first!

Wrist roller

Biceps, triceps and forearms

Jason Khalipa

Got a nice pump on today! I got through a lot of different exercises with Ben today, and I'm not sure I've remembered them correctly, but here's a list of all of the movements (not in the correct order).

Dumbbell curls

Dumbbell one-arm tricep extension

Hammer curls

Preacher curls

Barbell curls, 21s (empty)

Tricep cable extensions

Negative cable curls

Wrist roller

Weight plate hold

Shoulders, traps and forearms

That'll be me on the beach in Cuba next January
(in the trunks, not the t-shirt)

Had my first session training with Ben today. My trainers seem to be getting younger and younger; Ben's 30 years younger than me!

Today should have been a leg day, but my left adductor is playing up again. I did start to feel a slight twinge there while I was swimming a couple of days ago.

Seated dumbbell military press
30lb x 10; 35lb x 10; 40lb x 10 (some assisted)

One arm front raise - 20lb x 10, 10, 10

One arm bent over shoulder row
25lb x 10; 35lb x 10, 10 per arm

Barbell shrugs - 135lb x 10; 185lb x 10, 10

Cable shrugs - 60lb x 10, 10, 10 per side

Farmer's walk with dumbbells (to one end of gym and back) - 60lb x 1; 70lb x 1, 1

Wrist roller (controlled up then down) x 3

By the end of the session, I'd lost all feeling from my elbows to my fingertips! A good first workout with Ben.