Straight to the Bar

All Things Strength


Weights Arrive
Written By : Scott Bird
Filed In : workouts

I’d all but forgotten about yesterday’s interval sessions on the bike until I got up this morning. Think Uma Thurman in Kill Bill trying to stand after being comatose for 4 years. Walking down several flights of stairs shortly afterward was fun.
Weight plates
Following Sunday’s session I ordered some more weights, which arrived today. These came with as a set with a bar, which I can now leave set up to reduce the amount of changing weights between sets.
Today’s session was a good one, and it’s been years since I’ve sweated so much or seen so many veins trying to make their way to the surface. Things just seemed to move along a bit faster – probably due to the reduced weight-changing time. It was primarily an arms day, made up of :
Quick ab routine, comprising 3×50 crunches and 3×50 leg raises
Press-ups 3×20
Bent-over barbell row – sets of 20/10/8/6 with increasing weight
Dumbell row – sets of 20/10/8 (each side) with increasing weight
Barbell shrug – sets of 20/10/10 with increasing weight
Barbell curl – sets of 30/10/10/6 with increasing weight, immediately followed by set of 10 using slightly lighter weight
Wrist curl/reverse wrist curl – supersets, 3×10
Forearm rotation 5×10 (each side, with no rest between sets)
Total time : 82 mins.

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Straight to the Bar is the online home of fitness enthusiast Scott Bird, and looks at the many training approaches, essential techniques, uncommon exercises and superb equipment to help you become as strong as humanly possible. In short, this site is the home of all things strength.

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Written By Scott Bird
Scott is a long-time fitness enthusiast (Jan 2004!), writer and photographer living in Sydney, Australia. If you share the passion for spending a bit of time under a bar, welcome. Love hearing how everyone else trains. You can connect via X (Formerly Twitter), Facebook and the various networks listed in the sidebar.
Drawing of Scott Andrew Bird performing a deadlift. Artwork by Vince Palko.