Yesterday was a rest day so I linked to another blog of someone I know.

Got up this morning headed down to the gym, time to switch it up!  Instead of cardio I did arms, since the gym had just opened, and wasn’t crowded.  Crazy BVT time!

Arms Giant Sets:  (about 60-120 sec b/w sets)

Set I.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12

Set II.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12, high straightbar extensions 80 x 12, high straightbar curl 80 x 12

Set III.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12, high straightbar extensions 80 x 12, high straightbar curl 80 x 12, reverse tricep extensions 80 x 12, reverse curls 60 x 12

Set IV.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12, high straightbar extensions 80 x 12, high straightbar curl 80 x 12, reverse tricep extensions 80 x 12, reverse curls 60 x 12, bench dips x 12, db hammer curls 35s x 12

Set V.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12, high straightbar extensions 80 x 12, high straightbar curl 80 x 12, reverse tricep extensions 80 x 12, reverse curls 60 x 12, bench dips x 12, db hammer curls 35s x 12, v-bar pushdowns 120 x 12, db curls 35s x 12

Set VI.  rope pushdowns 90 x 12, rope hammer curls 80 x 12, low rope extensions 80 x 12, low rope curls 80 x 12, high straightbar extensions 80 x 12, high straightbar curl 80 x 12, reverse tricep extensions 80 x 12, reverse curls 60 x 12, bench dips x 12, db hammer curls 35s x 12, v-bar pushdowns 120 x 12, db curls 35s x 12, closegrip incline pushups x 12, drag curls 45 x 12

notes:  Blood Volume Training is insane as always!  I am getting used to it in the sense I know what’s coming, so I can move through it confidently.  At one point, a friend came over to cheer me on, but when I told her (it was my last set) I was about to do 14 exercises back to back, she said “why would you want to do that? I have to go tan” and walked away, hahaha.  So much for cheering me on!

Ran off to work, had meetings all day, kept up my diet, kept it clean and sharp.

After work headed to the gym.  Again.  Honestly didn’t want to go, haha.  But it was time for willpower!  Time for Back!  Double Gym Day!  On a cut!  Fierce!

Back:

bent over rows (45 sec rest) 1 warmup, 225 x 8, 8, 8, 7

widegrip pulldown (30 sec rest) 210 x 12, 8, 8, 5, 4, 3

closegrip machine row:  120 x 45, rest 55 sec, 35 reps, rest 20 sec, 20 reps

closegrip pulldowns:  90 x 40, rest 60 sec, 30 reps, rest 30 sec, 20 reps, rest 10 sec, 10 reps

cardio:  lateral machine thing, 30 min

notes:  I could tell I was off right away.  Energy faded fast on the rows and the pulldowns.  I soon realized it was my grip.  I thought 9 or 10 hours was a sufficient gap between workouts, but my arms were still fried from this morning!  My forearms wouldn’t work, my hands couldn’t grip.  I tried to push through it on the pulldowns, kept doing sets, and the reps kept dropping and dropping, so I gave up.

As soon as I did the 100 rep pump sets, my back could keep up fine, and actually my performance was better than it was the last time I did this routine, on June 12.  So my back was fine, it was my grip that was shot.  I had considered using straps for the pulldowns, but I had done 4 sets of rows and 6 sets of pulldowns, and did 2 massive pump sets of 100 reps, so I figured screw it, my back had gotten plenty of work, haha.

For cardio I tried out this odd looking side to side gliding cardio lateral contraption the gym had installed.  I tried it out:  tried out different angles, amount of lateral movement, resistance, I tried leaning back on it (like the diagram showed), even “sitting” in chair position as I pumped the legs to work the quads more.  Was it ok?  Yeah I guess so, nothing revolutionary.  But novel!  Yay for mildly different!  Pray to the Gym Gods someone doesn’t snap their knees up going side to side against resistance while crouching in a chair pose!

And that was my day?  How’s it going with you?  Any good workouts?  Let’s cross fingers I lose some damn weight this week!

Advertisements