i didnt know what pinwheel curls were so i googled them and came up with this, wow.
http://www.google.com/gadgets/directory?synd=toolbar&frontpage=1&sourceid=navclient&hl=en
Week III
Workout 4: Quads & Hamstrings
Squats
135x12
195x10
235x8
270x5,5,4
BB Hack Squat
165x6,8
Leg extension
107.5x12,12
Single Leg extension
65x10
Lying leg curl
95x8,8,7,6,6
Single-leg Lying leg curl
50x6
40x8,4
Solid workout tonight. Took C_C’s comments to heart and increased the number of sets for hamstrings to match quads. Legs are fully pumped and I’ll be in for it in the morning.
Big Nation: I’m sitting at around the same level as you. I’ll be maxing in 3-4 weeks.
Bug: Jesus, what the hell is up with your DB curl strength man?!
Stuntman Mike: …
I don’t know man. And I still have tiny biceps.
Haha I almost feel like I shouldn’t be spending my time in the BOI 2.0 since I’m only lifting once every 4 days for now.
I. HATE. RUNNING.
Stupid 3 mile run this morning.
Today’s Shoulders
HS Military:
275x9, 4, 2 (15 RP)
*Much much better than last week!
Reverse Pec-deck:
220x10, 6, 4 (20 RP)
*These are getting kinda hard to progress on currently, thinking of dropping them for something else for a while. Maybe face pulls even though I’ve never really liked them for hypertrophy…maybe DB reverse flies.
Cable X Lateral Raise (weight per side):
55x9, 5, 4 (18 RP)
*These are getting pretty hard to stay strict on while progressing weight. Kinda cheating them up and then controlling the negative. Might swap them out for upright rows for a while. Will decide next week.
BB Shrug:
585x10, 6, 4 (20 RP)
*These are raping my lower back doing them triple RP style. Probably going to change it to one all out heavy set and then one all out heavy but slightly lighter set. Similar to how back thickness is done.
Ok here we go. Let me know what yall think.
Holla atchya boy.
You are really supposed to try to bring the dumbbells higher on pinwheels, imagine like you are trying to put something into your opposite side breast(yes it’s a funny word) pocket… THAT high.
I think I used to bring them higher but I saw a vid of some dude on youtube and thought maybe I was bringing them too high. Whoopss!
[quote]bugeishaAD wrote:
Ok here we go. Let me know what yall think.
Holla atchya boy.[/quote]
Nice job. I gotta say though, I feel less inadequate now that I see that you’re cheating a bit. I’m only about 10lbs behind you. 
(Great, now I have to get 60lbsx14 tomorrow…)
well its getting stacked with all videos, Right now I am traveling and getting bit bored by just videos… but all right I am reading book on Muscle gaining secrets, which I have got right now. But its review is to good and let me share it with you. I know Brotherhood of Iron 2.0 is just cool to see but you will love this
muscle-gaining-secrets-by-jason-ferruggia/
and get me its views if any one have read that. I am here…
Ok…not a troll or anything…
So THOSE are pinwheel curls, huh? That’s funny, I used to do those a couple years ago, but didn’t have a name for them. I liked them because I could use heavier dumbbells than for traditional curls…now it all makes sense haha.
[quote]Scott M wrote:
You are really supposed to try to bring the dumbbells higher on pinwheels, imagine like you are trying to put something into your opposite side breast(yes it’s a funny word) pocket… THAT high. [/quote]
That’s what I was thinking when I watched it too. Other then that lookin good Bug.
Well hm.
To me, even when I watch, the first 7 or 8 are pretty damn controlled. I mean, I guess I could curl them 100% strict, but then I would be getting far less reps and I think progression might be a bit slower. After that, I get a little more into them thru like 12 or so… but still not outside the realm of what to me is acceptable. But I don’t know. Maybe it’s because since I know I’m going for high reps I wanna get moving.
I don’t think I’m overly cheating them but maybe I’m wrong and have a distorted view of what I’m doing. The last thing I wanna do is cheat myself, trust me. If I’m supposed to be doing these significantly stricter and need to drop it 10 lbs (CC, Scott M?) then please, please someone let me know cuz I hate spinning my wheels.
Please guys, rip me a new one. This is the shit that helps me.
after my arms workout yesterday i was looking at myself in the mirror, washing up too, and i caught a glimpse of myself at an angle i hadnt really seen before and i thought to myself, “oh, so thats what theyre talking about”.
Pinwheel curls (cheated):
As for bug (regarding alt. db curls):
a) Eccentric needs way more control. That doesn’t mean go super-strict, it means slow it down (not too slow or anything, but you need to actually resist the weight big time) and make sure you could reverse the movement at any time.
b) your general way of doing them is way different from mine I have to say… Unfortunately I’m having trouble describing my way 
I’ll think of something and pm you maybe.
Here is yet another way of doing them, closer to yours: Alternating DB Curls - 65's x 11/11 - YouTube
(check the guy’s channel, not bad in general)
Again not how I’d do 'em, but might fit you better (style wise).
Levrone is actually closer to my way, first 3 sets especially. (starts at 1.51 or so, he does some bsing in-between but keeps curling till the end of the vid… Even on his heaviest set you can see that while he does cheat quite a bit, his biceps are still working full force to get the weight up):
Note how both of these guys don’t haste through their set like you do (unless your vid plays faster for some reason), they have more control in general (though I’d still control the weight a little more on the descent than Levrone does, but whatever)
Watch these two vids and try both ways, fine-tune to your liking and keep recording vids from now on. Lower the weight some, too (at first).
BB curls would be an entirely different matter, btw.
Oh yeah, since you’re supposed to be doing them Offset style, make sure to supinate as much as possible as you come up… Not shown in those vids… There are some vids of Dave henry doing incline offset curls that show this very well, look for newer ones (shot in 2007 and maybe 2008 or so).
#Edit: Maybe Scott knows which vid(s) I’m talking about? Not on youtube, I believe… Think I saw them mentioned at IM some time ago.
Bug I don’t see anything wrong with how much you are cheating them. The thing with cheating the weight up though in my opinion is that it makes controlling the negative even more important (its always important tho lol).
Ok CC, next week I’ll definitely watch those vids over and over and get it in my head. Thanks for the post.
Levrone definitely puts more of a focus into each curl and really tilts or turns his body to get into each curl. I’ve never really done that I guess but I will definitely try that or at least with that kind of intention (that’s kind of what I feel like you’re saying when you say to really supinate my arms).
In the second video you posted, are you saying the way that dude curls is bad? He definitely curls more like me but I guess his eccentric is more controlled.
But yeah so we don’t clutter the thread, if you wanna shoot me a PM or whatever that’d be good. Thanks guys.
Tested squat today.
three fucking sixty five.
jesus christ i was so happy after I hit this. Biggest smile of my life.
40lbs on deaflit, 10lbs on bench, 20lbs on squat, down 3.5 lbs.
Fucking A I’m happy.
Nice Curls Bug, form aside, thats still a lot of weight to be curling. I couldn’t do that with the 25’s!
Arms aka OH GOD MY TRICEPS
CG smith bench
135lbsx8
185lbsx8
205lbsx12
205lbsx8
PJR pullovers
70lbsx8
80lbsx11- then I dropped it on my jaw… haha
75lbsx10
70lbsx12
Tricep Pressdowns
105lbsx8
120lbsx12
120lbsx10
Cheat Hammers
50lbsx8/8
60lbsx20/20
Preacher Curls(Couldn’t even lift my arms at this point.)
75lbsx9
75lbsx6
Seated Calf Raises
I know, I know… I shouldn’t be doing cheat hammers… I’m going to hit preacher curls hard at the beginning of my biceps routine from now on, and I’m going to add them in at the end of back day too.
Triceps went great though. I’m loving those PJR’s