Jan 26 – Arms

The day off helped!  Oh sure, I was grumbling on the way to the gym, but once I was there, it was back in the groove!

Some music out of my playlist, rawk!

Much as I love working arms directly, it gets the short end of the stick a lot.  When I am losing weight, it isn’t a big body part, so it doesn’t burn as many calories, so it is lowest on my list of priorities for the week.  When I train for strength, it just gets in the way of the big compound movements, so I still tuck it away in some throwaway day.  All this is really too bad because our arms are our ambassadors to the world, our bridge to reach out and touch things.  Nothing makes a solid first impression like some huge arms, y’know?  If I was training for size, arms would be a HYOOGE priority, but it often ends up the red-headed stepchild.  so sad.  All this to say this is the last day in my rotation, and I wasn’t concerned if I advanced the weight too much, but I did on a few exercises.

Superset Seated DB Curls and DB Skullcrushers (30 sec rest b/w supersets)

30s x 12 / 25s x 12
30s x 12 / 25s x 12
30s x 12 / 25s x 12
30s x 12 / 25s x 12

notes: This was a good warm-up.  Feeling some noticeable tendinitis in my right elbow, so I didn’t go as heavy as I could on the curls.

Superset EZ Bar Curls and Rope attach Pushdowns (30 sec rest)

70 x 12 / 100 x 12
70 x 12 / 100 x 12
70 x 12 / 100 x 12
70 x 12 / 100 x 7 + 3

notes:  Darn rope pushdowns wear me out!  It’s that “spread” at the bottom when you take your hands outside your thighs, so tiring!

Superset Incline Hammer Curls and One Arm DB Extension (30 sec rest)

25s x 12 / 25 x 12/12
25s x 12 / 25 x 12/12
25s x 12 / 25 x 10/10
25s x 12 / 25 x 10/10

notes:  25s were too light for the hammer curls, but just challenging enough for the extensions.

Superset Overhead Cable Curls and Straight Bar Pushdowns (30 sec rest)

90 x 12 / 120 x 12
100 x 12 / 130 x 12
110 x 12 / 140 x 12
120 x 9 / 150 x 9

notes:  Kept pushing up the weight until I found one that was nice and hard.

Finisher:  Superset Standing DB Curls Dropsets and Bench Dips

50s x 9 DROP 40s x 7 DROP 30s x 9 / 30 dips

notes:  Just in a hurry to get out and do some cardio.  Maybe move up to the 60s next time.

Post-Workout

20 min on the elliptical, w incline and resistance

So who’s ready for another week?  Bleh, work!

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