Jan 19 – Arms

Woke up relatively early for a weekend, friend texted me asking if I wanted to do a Spin class, so I decided I had time to slip some arm work in first.

I figured I had about 45 min or less, so I lowered the rest periods from last week, dropped the weight and went for the burn!

Superset seated DB curls and DB skullcrushers (30 sec rest after each superset)
30s x 12 / 20s x 12
30s x 12 / 20s x 12
30s x 12 / 20s x 12
30s x 12 / 20s x 12

Superset EZ bar curls and straight bar pushdowns (30 sec rest)
60 x 12 / 127.5 x 12
60 x 12 / 127.5 x 12
60 x 12 / 127.5 x 12
60 x 12 / 127.5 x 12

Superset incline curls and one arm DB extensions (30 sec rest)
25s x 12 / 20 x 12/12
25s x 12 / 20 x 12/12
25s x 12 / 20 x 12/12
25s x 12 / 20 x 12/12

notes:  Best part about putting this exercise 3rd?  Looking at that sweet tricep pump in the mirror, ROFL!  Might have caught some ‘mirin going on from a fem I know competes (or I might have been imagining it, lol)

Superset closegrip cable curls and rope pushdowns (30 sec rest)
90 x 12 / 90 x 12
90 x 12 / 90 x 12
100 x 12 / 100 x 12
100 x 12 / 100 x 8+4

notes:  Getting tired, so I would pump 10 reps out of the curls as quick as possible, then do 2 slow ones.  For the last set of the pushdowns, I had to stop for a few seconds and catch my breath, then I finished the set.

Finisher:  standing alt DB curl dropset and bench dips
50s x 8 DROP 40s x 6 DROP 30s x 6 DROP 20s x 5  then 30 bench dips

notes:  Running out of time so I pumped out 30 quick dips through the mid-ROM then took off for spin.

post-work cardio  Did a 60 min Spin class.  Pretty full, lots of stuff to do and look at.  I was already ramped up, so it didn’t feel too taxing.

Afterwards I went shopping, picked up some Quest bars, PB2, psyllium fibre, etc.  Right after that I realized I hadn’t eaten yet!  Blood sugar dropped I felt dizzy, so I ducked into the ubiquitous Ottawa shawarma restaurant for some beef and chicken.  (Seriously, there is like 1 every block in this city)  Beef, chicken, salad, hummus, bread, rice, potatoes

IMG_3338

Just a hardworking fast-paced workout!

Some of my workout music for your time.

 

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