Warm-up - (slowly)

10 inchworm halos 25/35

Workout: (for time)

1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1 reps per set of:

dead monster complexes 65/95

Cool Down - (slowly)

10 inchworm halos 25/35

Post time of workout (dead monster complex pyramid) to comments.

Daily Extras -

Repeat portion of complex from 10 down to 1 before completing the cool down. Include this with your time.

Workout Notes: 

  • You HAVE to keep your back straight (neutral spine) throughout these movements. Be careful, sometimes, as you get tired, you'll lose form and let some slop creep in. NO SLOP! You may pay dearly for it!
  • If you have to go down in weight use DBs and do a step back instead of a roll out. Bars with little 10s on the ends will taco. No bueno! 
  • During the pyramid - go hard (if you are ready) vets! This one should make you cough all day. 
  • Remember, don't do 10 full complexes for the multiples. Do the multiples by performing reps of each individual movement before moving to the next movement. See vid for demo. 

Musings ...

Biceps Curls: Palms Up or Down?

It's November. And if you are like me, you are 1 month into your GPP Shaping Bias by now. That's cool because it is the perfect time of year to add size and shape to your muscle bellies. This is harder to do in the summer when we are running a lot. So, I usually suggest you hold off until October. 

In any case, I had this thought on shaping biceps the other day and wanted to share it.