Thursday was a setback, but it was never a question as to pressing forward on this challenge.  Will not stop!

Got up Friday morning for some fasted cardio, which was tough because I was sooooo tired.  Being tired and hungry made me grumpy in spin class too, I was in a pissy mood and wanted to rattle my bike to pieces.  But I got it done, then went to go eat.

Gotta tell ya, I love the diet, but it is getting kinda boring!  I look forward to the food, but not the taste.  Same stuff day in and out.  At least there is hot sauce!  Keeps me from losing my mind.

For my lunch break I headed down to the office gym for arms training.  So empty!  I suspect most smart people took Friday off, since it is a long weekend here in Canada (holiday Monday).  I am no smartie though, that’s why I find myself buried up to my neck in iron 🙂  Time for a pump!

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

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

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

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

Set IV.  rope pushdowns 90 x 12, rope hammer curls 90 x 12, low rope extensions 90 x 12, low rope curls 90 x 12, high straightbar extensions 90 x 12, high straightbar curl 90 x 12, reverse tricep extensions 90 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 90 x 12, low rope extensions 90 x 12, low rope curls 90 x 12, high straightbar extensions 90 x 12, high straightbar curl 90 x 12, reverse tricep extensions 90 x 12, reverse curls 60 x 12, bench dips x 12, db hammer curls 35s x 12, v-bar pushdowns 135 x 12, db curls 35s x 12

Set VI.  rope pushdowns 90 x 12, rope hammer curls 90 x 12, low rope extensions 90 x 12, low rope curls 90 x 12, high straightbar extensions 90 x 12, high straightbar curl 90 x 12, reverse tricep extensions 90 x 12, reverse curls 60 x 12, bench dips x 12, db hammer curls 35s x 12, v-bar pushdowns 135 x 12, db curls 35s x 9, closegrip incline pushups x 12, drag curls 55 x 12

 

notes:  felt great!  My coworker was bagging on my form in the last set (really?  you know how intense this stuff gets??) and I lost my focus on the DB curls and didn’t get all 12.  Oh well.

 

And that was my Friday!  Nice and fun!  Looking forward to a weekend of some solid lifting!

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