I have been ill this past week.  Not a cold or a flu, not a runny nose or a wave of nausea, but headaches all day long.  A sore neck all day long.  Just worn out by headaches and neck aches.  So I took a few days off.  I slept in.  I went to bed early.  I took a nap when I got home from work.  I needed the rest and I took it.  I did that for 2 days, Tuesday and Wednesday no gym.  Well, Tuesday I did spin, but that was just cardio!  Wednesday I did nothing.

And I admit, doing nothing gets hard for me.  I got bored.  And when I got bored… I ate.  I didn’t pig out, but I ate food not on my diet plan.  Shawarma and chocolate milk, hooray!  If you don’t know what a shawarma is, just think a big donair.  After indulging my appetite, possibly out of restlessness, I decided I needed some gym time in, no matter what.

So Thursday, I slept in, I made it through work, then I went to the office gym… after office hours.  It was dark, quiet, no people, and I could just work out without distraction.  If I had gone to the public gym after work, it would be crowded and would make my headache unbearable.  So no distractions for me tonight, just iron.  I picked arms, which I figured would be less total stress on my body.

Sick Day Arms:  (30 sec rest b/w sets)

rope pushdowns:  150 x 12, 9; DROPSET A 150 x 8, 120 x 9, 90 x 13; DROPSET B 150 x 8, 120 x 4, 90 x 15

standing 2hand db extensions:  75 x 11, 10, 7

db skullcrushers:  50 x 20, 15, 15

low cable extensions w/ rope:  75 x 15, 15, 15

spider curls:  35 x 15/15, 15/15, 11/11, 10/10

incline curls:  60 x 12, 7, 8

ez bar curls:  80 x 12, 12, 12

notes:  I was about to finish off with a dropset of cable curls, but a security guard came in and told me the gym was closed, haha.  So I got out of there.  I was almost done anyways.  No post-weights cardio for me!  lol

Rope pushdowns felt good, as always, on the last set of the drop set I do a bunch of partial reps to finish off the pump.

I normally do skullcrushers last, but I just felt like skullcrushers third, so hey.  I might have been considering skipping one of the movements, but the skulls felt so good, I decided to do cable extensions anyhow.  Cable extensions feel crazy!  The pump in my arms was big time, after every set I wanted to stand up and run around, my arms felt so tight.

Spider curls weren’t full ROM, the bench got in the way.  3/4 rom maybe.

Even into the incline curls, my biceps felt pumped!  I think the pumped triceps had a bonus effect on my biceps.  Normally I would superset triceps and biceps, but I took the extra rest while I caught my breath (not feeling 100%,  still decent strength, just a head full of stormclouds)

My left forearm was a little sore after the ez bar curls, but it faded fast.

How about you?  Did you get a workout in today?