Johnnie Jackson before the Ironman (jan .10)

In less than 5 seconds start:

2nd exercise: ALTERNATE SEATED D-BELL CURLS - slow eccentric, explosive concentric part - with supination at the top.

In first ROTATION Johnnie used 50lbs d-bells for 10 reps before moving to his 3rd exercise...

Again - within 5 seconds (maximal allowed rest between exercises = 10 seconds...but I prefer only 5) move on to 3rd exercise:

STANDING E-Z CURL BICEPS CURLS

After 10rep EZ bar curls with 100 lbs move to 4th exercise: SCOTT BENCH EZ CURLS - this time using super slow reps and emphasize SQUEEZE on the top of the movement (PEAK CONTRACTION PRINCIPLE).

Johnnie was using 90 lbs EZ bar in his first rotation

Next exercise is seated bilateral d-bell hammer curls - 35 lbs for 10 reps

6th exercise in a row: HIGH PULLEY CABLE CURLS (long reps, extra stretch...peak contraction at the top)

7th exercise: SEATED WIDE GRIP PARTIAL BARBELL CURLS

8th exercise in a row: UPSIDEDOWN HIGH PULLEY BICEPS CURL - with peak contraction on the bottom!
90 pounds for 10 reps

Next (9th exercise) BILATERAL D-BELL VERTICAL PREACHER CURL with 25lbs d-bells for 10 reps with extreme stretch and supination ending with 2 seconds peak contraction at the top!

100 reps so far...and counting....

10 exercise in a row: EZ-CURL INCLINE BENCH CONCENTRATION CURLS (close grip)

11th exercise: INCLINE ALTERNATE D-BELLS CURLS (45lbs for 10 reps)