dumbbell curl


Imagine: You’re in the BHHS weight room after school looking for your water bottle you left there in gym class, and Theo walks in. It seems like he didn’t see you, but when he takes off his shirt, turns to you, and winks, it seems like maybe he did. Theo’s a showoff, and a showoff about being a showoff. You try not to look, focussing on finding your water bottle. But when he purposefully drops the dumbbell he’d been curling on the floor, you glance up at him from across the room: Theo’s looking at you expectantly as if to ask why you aren’t paying attention. Why aren’t you paying attention to the delightful little display he’s putting on for you? He really wants to know. You just respond with a raised eyebrow and a dismissive shake of the head. You don’t even give him the satisfaction of letting him catch you check out those abs. You do that when you’re pretty sure he isn’t watching. Theo finally puts on his shirt, a little frustrated by your stubbornness. He is doing pull ups when you find the bottle. “Hey, where you going? Not enjoying the performance?” He calls as you start towards the door. You roll your eyes. “Home,” you pause at the doorway to add dryly, “thanks for the show.” He turns his head, a smirk beginning to form. “Thanks doll.”

Workout Log 5-10-17

Today, I did something a bit different. Now that I’m getting a lot more serious and consistent with my routine, I’m starting to move away from the machines and focus more on dumbbells/barbells and learning some different moves and upping dumbbell weight more. Some of the machines will stay in my routine because I’ve found some are really quite good at their intended muscle group, but I feel overall that dumbbell/barbells get that feeling you really want–where you have to push your muscles to perform at the end of the set.

So, what I tried out today was a bicep and triceps routine. Tomorrow I’m going to do chest and shoulders. Friday, abs. Saturday, legs and back. Weekends, as they have been, will be longer and more thorough routines. Playing it by ear.

I also went ahead and recorded my morning walk onto this Fitbit record. I usually do treadmill warm up, but I didn’t know how long it would take this morning so I skipped it. I only have 30-40 minutes to spare at the gym before the work time rush begins, but it turns out I could probably still use about 5-7 minutes on warm up. 

Dumbbell Bicep Curls: 15 lb dumbbells 3 x 12 
Hammer Curls: 15 lb dumbbells 3 x 12 
Supine Bicep Curls: 10 lb dumbbells 3 x 12  (these were awesome)
Triceps Extension: 20 lb dumbbell (single) 3 x 12 
Triceps Bench Press: 12.5 lb dumbbells 3 x 12 
Cable Push Down: 40lbs 3 x 12 
Push Up: 35
Triceps Dips: 3 x 12
Walk Outside: 25 minutes ish

Playlist Picks: Y’know? I haven’t listened to Revelations nearly as much as some other Audioslave albums, even though I’m properly obsessed with their debut–but, there are some really good songs on it. Listening to “Moth” this morning. It’s soft, yet hard at the same time and I’ve always loved that quality in Chris Cornell’s singing. This is also an underplayed song from one of my favorite Guano Apes album. No more, though. “Wash it Down” is frickin’ awesome.

And, the story of this HR graph is “Drop me off at the corner, I’ll walk.” When you’re really into it and sitting is just killing your mood. 😄

Here is the workout that will turn your arms in to 🐎 legs!!!
✖️All exercises performed as supper sets
✖️Rest time is determined by how long your training partner takes to do a set. As soon as they finish you start😳
✖️You pick a weight that you can only lift for that rep range☝🏽
✖️Set 1- 15 reps
✖️Set 2- 12 reps
✖️Set 3- 10 reps
✖️Set 4- 5 reps than straight into a drop set of the weight you did for 15 reps to failure. Still perform super set🤔
✖️Warm up first✖️
A1. Standing cable bicep curls.
A2. Standing cable tricep bar push downs.
B1. Standing dumbbell curls.
B2. On floor or bench tricep dumbbell skull crushers.
C1. Seated dumbbell incline curls.
C2. Cable tricep rope push downs.
⚠️Warning be carful leaving the gym you may get caught in the doorway. For your own safety exit all doorways In a parallel manner 😂
If you like this style of workouts click on the link in my bio and check out the lean muscle plan that is currently getting built and will be released later this year💪🏽
#twenty40food #twenty40food #leanmuscle #workouts #health #fitness #geitdone

Omega Fitness (Kenny Omega Imagine)

Kenny x Reader
E for everyone
~700 words

AU: Kenny owns a gym.

@cesaros-smile @even-the-losers @elitesuperkicks  @lip-sync @baroncorn @paradoxical-opheliac @msgem @vampy-android @devittslegos @wrasslin-x @trainwreqk @wwe-blog-2017 @celestialsami @livingthestrongstyle @tatyanawaka @shadow-of-wonder @kurominonsense @kelstenkiara @sietefinns @castielscamander @oraclegazes @socyd @lindseyrae20 @eliza-kitty-cat @daintymissdevitt @princess3733 @nickysmum1909 @50shadesofadamcolebaybay @raphaelvavasseur @alexahood21 @unepetitecrise @grey-acefinn @gts-widow @fightblissfight @caramara3 @rainfoxx13 @hiitsmecharlie @widow-png @racheo91 @moxtiel @blondekel77   @wrestlinghasruinedmylife @crossfitjesusinskinnyjeans @totorototo-ro @grappling-giraffe

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Workout Log 4-19-17

Woo, boy. Getting back into the swing of things. Noooooo. It sucks, but it must be done. For–sanity?–I kept it simple and low-key, though. I did a very short and basic upper body dumbbell routine for the sake of routine itself. In a few days, I’ll probably feel right at home again.

Treadmill Warmup
Bicep Curls: 15 lb dumbbells 3 x 12
Hammer Curls: 15 lb dumbbells 3 x 12
Triceps Extension: 20 lb dumbbell (single)  3 x 12 (+5)
Front Raise: 15 lb dumbbells 3 x 12
Lateral Side Rise: 15 lb dumbbells 3 x 12
Push Ups: 35

I’m sure I’ll be an overachiever by the end of the week, but here’s gettin’ started!

Playlist Picks: Oh, man. I missed music. I would have used too much data, no devices on WIFI during my trip. It was tough. Google Fi should seriously just let music data not count; I mean I’ve bought enough of their stuff, yeah? Anyway, that was brutal. I’m back this morning with Red Hot Chili Pepper’s Hump de Bump and Modest Mouse’s Fly Trapped in a Jar.

I like to think that every Fitbit recording tells a little story. Notice that huge drop in my heart beats a few minutes in? The story there is my fiance beefed it on the treadmill and busted his elbow open. I had to tend to his boo-boo. See, putting those band-aids in my gym bag made me a genius!

Working Out Feelings For You

AN: A javid au I thought of & couldn’t get out of my head until I wrote it

Jack had been going to the gym regularly for a while now, working out with his friend Spot. They’d spot each other while lifting weights, chat between sets, and exchange workout tips. He was lifting dumbbells in a bicep curl when someone opened the door to the gym, walking in. Naturally his eyes shifted to the location of the sound and he froze, dropping the heavy weight on his foot.

“SON OF A-MMMMM” he exclaimed, holding his foot. Spot instantly dropped his own weights to the floor, mindful of his own feet, and rushed to his side. “You okay Jacky?” he asked, concern covering his face. He hissed as he set his foot back down, “Yeah, I’m okay.” His eyes still lingered on the man who had just entered: he was tall with a skinny build, dark hair, really beautiful. He seemed to be in his own world, listening to his music as he put his bag in a locker. Spot followed his gaze, lips quirking up. “Don’t ogle too much, wouldn’t wanna make a fool outta yourself. Oh wait, you already have.”

“Shut up,” Jack grumbled. “Now will ya make yourself useful an’ spot me while I bench press?”

Jack got in two sets of twenty before the guy made his way over to him. Jack set the weights on the rack and sat up. “Excuse me, did it hurt?” the young man asked.

Jack gave a charming smile, leaning against the bar, “What? When I fell from heaven?”

“No, when you dropped that weight on your foot, it looked heavy.” Jack’s face lit up immediately and Spot covered his mouth with a hand, trying to muffle his laughter. He turned away, pretending to fiddle with a machine. Jack could only manage to squeak out, “It hurt a little.” He offered a gentle smile, lightly hitting Jack on the arm, “Alright, take it easy, wouldn’t want to hurt yourself even more.” Jack was left speechless, but inside he was screaming.


The next day when they went to the gym, he was determined he wouldn’t embarrass himself. He was Jack Kelly! Handsome, suave, charming, strong, definitely not a flustered idiot who couldn’t compose himself.

“So what’re ya gonna do if you see your boyfriend again today?” Spot teased, nudging his arm. Jack shook him off, “I’m gonna act normal, an’ if you do anything I will literally decapitate you.” Spot held his hands up in defense, “Yikes, alright I won’t do anything that might ruin your chances.” Jack shot him a look and Spot chuckled, setting his bag in his locker. “Don’t look now but here he comes.

"Where?!” Jack practically yelled, turning around with wide eyes. When no one was there he turned to his laughing friend, “Oh fuck you.”


Jack and Spot had been at the gym for about 30 minutes before he walked in. Jack was currently jogging on the treadmill, watching as went by. Then his legs started going faster, and he had to grab the bars to keep from falling off. Spot gave him a shit eating grin, taking his hand away and left Jack’s treadmill on the highest setting. Still holding on, Jack lowered the setting back to normal, flipping off his friend and reaching over to his machine, cranking the incline so that Spot was practically sprinting at an 80 degree angle.

Spot had a tougher time staying on than Jack did, but managed to get the machine back to the right settings. Jack finished up running, wiping it down with a sanitary wipe and grabbing a towel to drape across his neck. He made his way over to where the guy was seated doing curl ups. Jack mustered up one of his most charming smiles, “Is it hot in here, or is it just you?” He gave a thoughtful look before responding, “No, it’s a bit humid.

Jack ran a hand down his face. He was persistent and wouldn’t let this get in the way. He was by far the cutest guy he had ever seen, and he was crushing hard. "Let me rephrase that,” he said, leaning against the wall in a casual manner, “How’s the hottest guy in the gym today?”

He furrowed his brows before a look of realization washed over his face, followed by a shy smile aimed at the ground, quickly met up with a smirk as he looked directly at Jack, “I don’t know, how are you?” The smooth calmness left Jack immediately, and his legs buckled slightly. Good thing he was leaning against a wall. “I-uh-um I, I’m fIne, ahem, fine,” he stammered out. Why was he acting like this? He was usually much more articulate. He guessed it was because he was so often the one flirting, that no one ever flirted back. He had no idea how to react. He was screwed.


The next time Jack went to the gym, he was sure he had died and gone to heaven. The boy was wearing loose fitting sweat pants and a homemade tank top made by cutting out large holes where the sleeves should be. God he could practically see his entire torso. He couldn’t stop staring, and he was afraid he was starting to take notice. As he was admiring him from across the gym, the other looked up, catching Jack stare. He smiled at him and winked and Jack was gone.

“Hello, earf ta Jack! Get your head outta fantasy land an’ make sure I don’t drop this on my chest!” Jack shook his head, coming back into reality and placing his hands under the bar. After Spot was done, Jack made his way over. He was preparing to do pull ups and boy, would Jack pay to see that. He decided he’d just linger around for a moment: use some nearby machines while he let the nice man finish his sets. Once he seemed done, Jack walked up to him, “Excuse me sir, but this gym isn’t open carry, so I’m gonna have to ask ya to put dem guns away.” Yes. Way to go Kelly! That was smooth. That was SO smooth. You are the king of smooth. That was smoother than butter on ice on a hot day. That was-

“Why? You don’t seem to be putting yours away and they’re much bigger than mine,” he said, leaning against the pull up bar. FUCK.

Jack stood there, mouth agape. He could tell he was blushing. He looked at the ground, unable to help the dopey grin that he knew was plastered on his face. The other guy smiled at him, “The name’s Davey.”

He looked up, smiling as he gazed into his eyes, “Jack. What’d ya say you give me your number, and we can hang out some time.”

He smiled at him, “I’d say that’s the most you’ve said to me without stuttering.” Jack’s cheeks lit up and he let out a small nervous giggle. “I’d also say yes.”

FIC: studying, summer, anger

kiribaku week 2017: day 1

If Kirishima had also flunked maths from the exams, the resits were the week before the summer holidays, and Bakugou’s pride made him a better tutor


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Workout Log 3-21-17

Great, great start to the workout week! I finally do not have anything to rant about this morning, either! No side trips to the store. No shenanigans. Nothing! The rest day yesterday was super effective and exactly what I needed. All muscle groups and primed and raring to go! Tuesday is typically my upper body workout, and that’s exactly what I did today. 

Treadmill Warm Up: 20 minutes
Chest Press: 40 lbs 3 x 12
Overhead Press: 30 lbs 3 x 12
Rear Fly: 40 lbs 3 x 12
Fly: 55 lbs 3 x 12 (+5)
Lat Pull Down: 50 lbs 3 x 12
Low Row: 40 lbs 3 x 12
Triceps Press: 65 lbs x 12
Bicep Curls: 15 lb dumbbells 3 x 12
Hammer Curls: 15 lb dumbbells 3 x 12
Triceps Extension: 15 lb dumbbell 3 x 12
Front Raise: 15 lb dumbbells 3 x 12
Lateral Side Rise: 15 lb dumbbells 3 x 12
Push Ups: 35

Playlist Picks: Nightwish’s “Nemo” was the first song I ever heard from them, and their album “Once” will always be one of my favorites, though all their recent and past albums are also pretty damn strong. For something going in a completely different direction, I also really loved hearing The Offspring’s “Can’t Repeat” this morning as well.

Alright! Good morning to everyone! Now, time to make a protein shake, get a warm beverage, and catch up with all my lovelies on Tumblr. Oh, and like work–or something.

Biceps 4/27/17

Each exercise I performed for 20 reps, held for 20 seconds and did 5 more reps. Didn’t need to go too heavy but definitely pushed it.

• Cable curls,
• Inclined bench dumbbell curls,
• Spider curls,
• Bisolator,
• Preacher curl machine,
• Nautilus curl machine,
• Nautilus tricep machine used backwards as weighted hammer curls.
• Lying cable curls,
• Inclined lying cable curls.

5 sets per exercise.


I went to the gym this morning for the first time in a while. I did a 20 minute run/walk. I wanted to do 30 minutes but I’ve been waking up late for the last week or so which means I haven’t gotten to do weights as much as I would like.

Weights - 2 sets per exercise
5 push ups
10 front dumbbell raises, 8 lbs
10 side dumbbell raises, 8 lbs
10 dumbbell curls, 8 lbs
20 dumbbell tricep extensions, 8 lbs
10 dumbbell chest flys, 8 lbs
10 dumbbell bench press, 8 lbs
20 squats

I’m trying to get back on track with my eating. I used to never eat back exercise calories (unless i did 2 intense workouts in a day) but I made a deal with myself: if I am truly diligent about tracking my exercise calories, I can eat 50% of my burned calories back.

Workout Log 5-6-17

It felt so frickin’ good to go to the gym this morning. The sun came out today after two days of nonstop rain. Even the cat came out of her hiding hole to play in the middle of the living room. It’s like nothing bad even ever happened during the week. 

Taking my own advice, I did an upper body workout today. They’re my absolute favorite. Even though my legs are objectively way stronger there’s just something about bicep curls and chest presses that make me feel way into it and “grr, strong–beefy!”

I also tried out this weird bike-elliptical hybrid for warm up, and eh–hated it. It barely got my heart rate up. Treadmill, please. 

Weird Bike Thing: 15 minutes
Chest Press: 40 lbs 3 x 12
Overhead Press: 30 lbs 3 x 12
Rear Fly: 45 lbs 3 x 12 (+5)
Fly: 55 lbs 3 x 12
Lat Pull Down: 50 lbs 3 x 12
Low Row: 40 lbs 3 x 12
Triceps Dips: 65 lbs 3 x 12
Bicep Curls: 15 lb dumbbells 3 x 12
Hammer Curls: 15 lb dumbbells 3 x 12
Triceps Extension: 20 lb dumbbell (single)  3 x 12 
Front Raise: 15 lb dumbbells 3 x 12
Lateral Side Rise: 15 lb dumbbells 3 x 12
Push Ups: 35

Playlist Picks: It might be a bit too much of a ballad and pretty for some to workout to, but Red Hot Chili Pepper’sHard to Concentrate.” It’s one of those songs that I just got obsessed with one summer so I always keep it on my list. Back in the day when I only had a 4 GB .mp3 player it would play an awful lot. Also, I just love the synthesizers in Lady Gaga’s “Mary Jane,” which I know saying that is like saying you like the water in the ocean. 

A’ight. I can do this.

Beginner Week

Do all sets with weight that you can get for 12. If it’s too easy, increase the weight. If it becomes too hard and you can’t get 12, lower the weight until you can get 12 reps of it


Stationary bike for 20 minutes

-barbell flat bench 3x12
-barbell incline bench 3x12
-barbell decline bench 3x12
-cable fly 3x12
-push ups 3x8
-close grip push ups 3x8

Abs 3 sets
Do these in succession
-10 crunches, 10 reverse crunches, 10 toe touches, 30 seconds plank


-lat pull downs 3x12
-reverse grip lat pull downs 3x12
-wide grip lat pull downs 3x12
-close grip lat pull downs 3x12
-cable seated rows 3x12
-one arm dumbbell bent rows on bench 3x12

Obliques 3 sets
Do these in succession
-15 side crunches, 15 side to side heel touches, 8 bicycles, 8 Russian twists


Stationary bike for 20 minutes

-barbell shoulder press 3x12
-lateral dumbbell raises 3x12
-front dumbbell raises 3x12
-bent over dumbbell rear delt raise 3x12
-cable lateral raises 3x12
-cable front raises 3x12
-rear delt fly machine 3x12

Abs 3 sets
Do these in succession
-10 crunches, 10 reverse crunches, 10 toe touches, 30 seconds plank


-squats 3x12 for beginners, do this with minimal weight until you get your form down properly. Form is extremely important for squats.
-leg extension machine 3x12
-hamstring curl (leg curl) machine 3x12
-calf raise machine 3x12
-leg press machine 3x12

Obliques 3 sets
Do these in succession
-15 side crunches, 15 side to side heel touches, 8 bicycles, 8 Russian twists


-dumbbell curls 3x12
-hammer curls 3x12
-barbell reverse grip curls 3x12
-cable rope tricep extensions 3x12
-cable straight bar tricep extensions 3x12
-cable straight bar reverse grip tricep extensions 3x12

Abs 3 sets
Do these in succession
-10 crunches, 10 reverse crunches, 10 toe touches, 30 seconds plank


If you have any questions or need anything explained please just ask. If anyone actually does this and wants more I’ll do more if need be.

flutterhunter  asked:

Alpha 5 discovers the ship's foundry is still working. He builds super dense superhero weights for the team. Kimberly starts with deadlifting barbells, Trini does dumbbell bicep curls so she can watch. Alpha eventually tells them to shake up their whole routine and not do these same exercises all the time. “You're actively sabotaging your progress! What could be more important than getting more powerful?”

It’s becoming obscene. Like, you think they had defined arms before? Now they look like they’re flexing even when they’re not.

The only way to get them to knock it off is by challenging them. A classic Boys v Girls competition to see who can make the most overall improvement. They start with lifting and the girls totally cream them, but the second they switch exercises they’re wiped

Kim makes a joke about working together to build up their endurance. Trini falls over.

Triceps & Biceps 5/12/17

• Alternating isolated cable curls for 1 minute, then 20 second holds and 5 more reps.
(alternated between these two exercises, 5 sets each)
• Alternating isolated cable pushdowns for 1 minute, 20 second holds and 5 more reps.

5x20, 20 second holds, 5 more reps for these next 4 exercises;

• Inclined bench dumbbell curls.
• Skullcrushers on the inclined bench.
• Bent over dumbbell curls.
• Tricep kickbacks with dumbbells.

x20 reps per exercise;

• Bisolator,
• Preacher curl machine,
• Nautilus seated curl machine,
• Used ^that machine backwards for tri’s,
• Nautilus seated tricep machine,
• Used ^that machine backwards for weighted curls, kinda superset these.
• Cable pushdowns with the thick bar,
• Cable pushdowns with the chained attachment,
• Inclined cable tri extensions,
• Declined cable tri pushdowns.

One last cable tricep movement 2 ways, 5x20 each.

Back to the healthy grind and loving it and happy I’m back!  The wedding weekend was a nice break but I honestly felt bad eating all the treats and goodies.  I don’t mean mentally bad, literally my body felt slow, sluggish, less energy.  Really made me appreciate my healthy lifestyle!  Seated dumbbell curls are a great way to blast arms and take away the “swing” motion in curls, forcing you to isolate the muscle group! 

Follow me for more pics/exercise/fun/nutrition @shelleysicfit 

Day 50 of 84: Labrada Lean Body

Back and Biceps

One Armed Dumbbell Row
2 sets of 10, 1 set to failure(12)

2 sets of 10, 1 set to failure(6)

2 sets of 10, 1 set to failure(10)

Alternating Dumbbell Curl
2 sets of 10, 1 set to failure(10)

Barbell Curl
2 sets of 10, 1 set to failure(8)


Comments: Tank top season is coming

Foxy Lifting routine: Monday, May 22, 2017
  • Dumbbell 2-Arm Triceps Extension
    • 2 x 15 lb x 10 reps
  • Dumbbell Bicep Curl
    • 2 x 8 lb x 10 reps
  • Front Dumbbell Raise
    • 2 x 8 lb x 10 reps
  • Dumbbell Side Lateral Raise
    • 2 x 8 lb x 10 reps
  • Barbell Bench Press
    • 2 x 50 lb x 10 reps
  • Barbell Shrug
    • 2 x 60 lb x 10 reps
  • Bent Over Barbell Row
    • 50 lb x 10 reps
    • 40 lb x 10 reps
  • Tricep Dumbbell Kickback
    • 2 x 8 lb x 10 reps/side
  • Plank
    • 2 x 30secs
  • Side Plank
    • 2 x 30secs/side
  • Barbell Deadlift
    • 2 x 60 lb x 10 reps
  • Thrusters
    • 2 x 16 lb x 10 reps
  • Stiff-Legged Barbell Deadlift
    • 2 x 60 lb x 10 reps
  • Walking Dumbbell Lunges
    • 2 x 20 lb x 20 reps
  • Standing Barbell Calf Raise
    • 2 x 60 lb x 10 reps
  • Seated Dumbbell Palms-Up Wrist Curl
    • 2 x 8 lb x 10 reps