I went to the gym after work, with a few possibilities on my mind. I wanted to do arms, mainly. My chest also felt a little underworked this week. And I said I was going to be casually doing more pullups. So let’s see what I can do in an hour?

dumbbell flat press: (2 min rest b/w sets) 120×16, 140×12, 160×8, 180×4, 160×3, 140×8, 120×11
(from now on, 60 sec or less between sets and exercises)
closegrip dumbbell press: 110 (w/ 5 sec negative) x 10, 60×25
straight bar pushdown: 70 (w/5 sec neg) x10, 40×25
one arm dumbbell extension: 30 (w/5 sec neg) x 4/8, 20 x 9/11
curl machine: 80 (w/5 sec neg) x 10, 50×25
one arm cable curl: 50 (w/5 sec neg) x 10/10, 30 x 15/20
zottman curls: 30 (w/ 5 sec neg) x 5/5, 20 x 10/10
assisted pullups: wide grip x 5, closegrip x 6, hammer grip x 5

cooldown cardio: elliptical, 80% resistance, incline 9, 30 min

notes: I had a lot of stuff I wanted to do, but I didn’t want it to take more than hour, as the work starts to get counter productive around the 60-90 min mark (plus I get cold, hungry and sloppy). The weight portion clocked in at 55 min, score!!
I took more time between chest sets so I could try and build some strength. I had been really hoping to press the 100 lb dumbbells, but I wasn’t confident with the 90s, so I went back down the ladder. My shoulder felt a little sore my second time pressing the 80s, so I stopped and rested right away, as you can see I only did 3 reps of those. I think I am getting a little stronger, gradually.
The arm sets were designed to achieve a “pump” to try and encourage blood to fill the muscles, get a little size. So a slow negative set (super slow!) followed by a high rep set right away. By the 3rd exercise for each body part, your muscles will be used up and burning!
I couldn’t get the pushdown cable spot I wanted, I like the one where you can adjust the pulley a little lower. I had to use the one where the pulley stays up high. I find that one a little awkward, so my weight suffered as a result. Whatever, I still got a pump near the end.
With the one arm exercises, I didn’t take a specific “rest”, I just went back and forth arm to arm, slow set to slow set to pump set to pump set. Those wore me out like crazy, you see my reps go down on those just because the muscles were toast. I took slightly longer than 60 sec after those specific exercises to recover, so I think it all balanced out in the end. I also notice my right arm seems a little stronger than my left! hmmm, good thing I did those one arm exercises so I can notice the imbalance.
One arm db extensions and zottman curls at the end of the routine are rough! I didn’t get even close to the reps I wanted to achieve, I didn’t do as well as I had hoped, but it felt really good. In my defence, my triceps were tired from the presses, and my biceps were trying to save some juice for the pullups šŸ™‚

And that was that! How was your day? Any good workouts?