Tag Archive: incline curls

Arms, Cut Day 26

Jan 31 – Arms

I hit 60 min of Spin in the morning, getting in that 6 AM cardio before work!

After work met up with the Trainer for some Arm work.  Wore the Curls for the Girls shirt!  You are welcome.

Superset Seated DB Curls and DB skullcrushers (45 s rest b/w Ssets)

30s x 12 / 25s x 12
35s x 12 / 30s x 12
35s x 12 / 30s x 12
35s x 12 / 30s x 12


notes:  the skullcrushers were feeling good, the elbow was feeling good, so I pushed the weight up a bit.

Superset EZ Bar Curls and Rope Pushdowns (45 s rest b/w Ssets)

70 x 12 / 100 x 12
70 x 12 / 110 x 12
70 x 12 / 110 x 12
70 x 12 / 110 x 12


notes:  held the pushdowns at the full contraction for a second for an extra squeeze.

Superset Incline Hammer Curls and 2 Arm DB Extension (45 s rest b/w Ssets)

25s x 12 / 65 x 12
25s x 12 / 65 x 12
25s x 12 / 65 x 12
25s x 12 / 65 x 12



notes:  booo, prefer the 1 arm extensions

Superset Cable Curls and Straight Bar Pushdowns (45 s rest b/w Ssets)

100 x 12 / 140 x 12
100 x 12 / 150 x 12
100 x 12 / 160 x 12
100 x 12 / 150 x 12


notes:  hard for me to hit the closegrip without a cambered bar and we were using a straight bar, so I kept it shoulder width kinda.

We didn’t have time for the dropset finisher, but I was satisfied with the work done.

Looking forward to Leg Day tomorrow!

Arms, Cut Day 21

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.


20 min on the elliptical, w incline and resistance

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

Arms, Cut Day 14

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


Just a hardworking fast-paced workout!

Some of my workout music for your time.


Arms, Cut Day 4

Jan 9 – Arms – in between supersets I stretched out my arms.  chasing dat pump!

Superset Seated DB Curls and DB skullcrushers (60 s rest b/w Ssets)

30s x 12 / 20s x 12
30s x 12 / 20s x 12
35s x 12 / 25s x 12
35s x 12 / 25s x 12

Superset EZ Bar Curls and Rope Pushdowns (60 s rest b/w Ssets)

45 x 12 / 105 x 12
65 x 12 / 120 x 12
75 x 12 / 120 x 12
75 x 12 / 120 x 12

Superset Incline Hammer Curls and 1 Arm DB Extension (60 s rest b/w Ssets)

25s x 12 / 15 x 12
25s x 12 / 15 x 12
25s x 12 / 15 x 12
30s x 12 / 20 x 12

Superset Closegrip Cable Curls and Straight Bar Pushdowns (60 s rest b/w Ssets)

90 x 12 / 120 x 12
105 x 12 / 135 x 12
120 x 12 / 150 x 12
120 x 12 / 150 x 12

Finisher – Superset DB Curls and Bench Dips

45s x 8 DROP 35s x 6 DROP 25s x 8 DROP 20s x 7 / 50 bench dips

notes:  Feeling under the weather today, but I couldn’t stay away from the gym.  Need some of that action!  Upped my carbs a little bit, ate clean, get lots of rest, hope for the best.

Tuesday Arms

Got to the gym nice and early for a quick one.  Real simple supersets!


Morning Arms (45-60 sec b/w all supersets)

A.  Superset 2H Seated Extensions & Incline Curls

80×15 & 30s x 8

80×15 & 25s x 15

80×15 & 25s x 15

notes:  the incline curls started out hard but when I dropped 5 pounds they almost got too easy.  I think I should have warmed up a bit first.

B.  Straight Bar Pushdowns & High Cable Curls

100×15 & 80×15

110×15 & 90×15

120×15 & 100×15

notes:  now that I was warmed up, I was able to keep ramping up the weight.  Everything felt good.

C.  Prone Rope Extensions & Rope Hammer Curls

60×15 & 80×15

80×15 & 90×15

90×15 & 100×15

notes:  I wasn’t sure how the extensions would feel lying on the ground, but they felt fine.  Start out by spreading the rope handles apart at peak contraction, but as I get tired I can keep the handles together to make it just easy enough to pump out a few more reps.

D.  Palms Down Wrist Curls:  20s x 15, 15, 15

notes:   a little more for the top of the forearms!

E.  Stepmill 20 min


And that was that!  Plenty of time to go home, eat breakfast, then go to work!

Chest, Shoulders, Arms

It was a double gym session kinda day.

I had a session in the afternoon, but I woke up in the morning, thought OH MAN do I have to go to work???  And so I HAD to go to the gym in the morning ALSO, just to clear my head and give me a “buffer of sanity” to help me through the work day.  When in doubt, just lift.

AM Chest and Shoulders

Bench Press (60 sec rest)  115 x 5, 135 x 5, 185 x 5, 5, 0, 5

flat db press (60 sec rest b/w lighter sets, 120 sec rest b/w heavier sets)  110 x 21, 130 x 15, 150 x 10, 170 x 6, 190 x 4, 170 x 6, 150 x 10, 130 x 12, 110 x 15

cable crossovers:  (rest-pause sets)  120 x 32, 8 (2 min rest) 120 x 27, 13

lat raise machine (30 sec rest) 60 x 8, 8, 8, 8, 8, 8, 8, 8

reverse cable fly (10 sec rest!)  33 x 10, 10, 10, 10, 10, 10, 7;  8 pounds (haha!) x 10, 10, 10

face pulls (10 sec rest!) 50 x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

upright rows (30 sec rest) 135 x 12, 12, 12, 9

notes:  On the 5th set of bench press, I had a “false start”, went for the first rep and almost dropped it on myself.  So I racked it, waited 30 seconds, then went again.  I really need to up my bench press, it is just not up to snuff.

dumbbell presses went really well!  I didn’t get to bust out the 100 lb dumbbells yet, but I did use the 95 lb dumbbells, and those were pretty fun.  9 sets of those, just kept hittin those fibres.  For the last 2 light sets, I just repped them out, double time.  Just burn it out.

Then 2 burn sets of the crossovers, do as many as I can, rest a few seconds, do more.

Then light shoulder work, just low weight, low rest, lots of sets.  8 sets of 8 of the side raises, 10 sets of 10 of the rear delt flys and face pulls.  Those rear delt flys were BRUTAL!  By the end I could barely do the lowest setting, which was 8 pounds, LOL.  They were just fried.

After work, I headed down to the studio for an appt with the trainer!  We agreed on arms!  It was a chance to bust out my fat gripz and test out their forearm-shredding abilities!

Friday night Arms

warmup:  25 min cardio on the elliptical, 25 degree incline, variable resistance

superset bench dips & “fat” cable curls (60 sec rest) 12, 12, 12 & 80 x 12, 110 x 12, 12



superset closegrip smith machine & fat preacher curls:  (60 sec rest) 90+bar x 12, 12, 12 & 35 x 12, 12, 40 x 12

suicide grip isolates the triceps

suicide grip isolates the triceps

friar tuck aint got nothin on this fat preacher!

friar tuck ain’t got nothin on this fat preacher!

superset overhead rope extension & fat incline hammer curls (60 sec rest)  70 x 15, 90 x 15, 110 x 15 & 70 x 10, 10, 12

unimpressed face

unimpressed face

damn these are hard face

damn these are hard face

superset straight bar pressdown & reverse cable curl (60 sec rest)  150 x 15, 15, 15 & 80 x 12, 90 x 12, 100 x 12



fat reversegrip triceps extension DROPSET 110 x 12, 90 x 12, 70 x 20ish, 60 x 20ish

fat cable curl DROPSET 110 x 12, 90 x 12, 70 x 9, 60 x 9

notes:  the thick bar grips really made the workout feel different!  the hammer curls especially were tough.  My tendonitis started to bark a little bit on the cable curl dropset.  Awesome workout!  Suns out, guns out!



How about you?  Any good workouts?

forearm tendinitis

Woke up, ready to tear it up.  Headed to the gym in the morning before work.  Time to try out a new back routine!

Got to the gym a little after opening, decided not to do spin, I would do weights first, then get those damn HIITs out of the way.

bent over bb rows:  (60 sec rest b/w sets)  185×5, 195×5, 205×5, 215×5, 225×5

rack pulls:  225×5, 235×5, 245×5, 255×5, 265×5

assisted pullups:  rotated twice through a widegrip set, underhand grip set and hammergrip set, 6 sets total, 30 sec rest b/w sets; W12, U12, H12, W6, U6, H10

closegrip row (100s):  120 x 30 reps, rest 70 sec, 35 reps, rest 35 sec, 35 reps

closegrip pulldowns (100s):  90 x 35 reps, rest 65 sec, 28 reps, rest 37 sec, 20 reps, rest 17 sec, 11 reps, rest 6 sec, 6 reps

cardio:  elliptical HIIT style, 1 min slow, 30 sec fast, for 20 min

back notes:  the idea behind this workout was to start off with compound movements, heavier weights, longer rest, lower reps, then do a bunch of pullups from different angles and build up the reps with low rest, then do a couple of pump sets.

The bent over rows and rack pulls are pretty light weight but tbh I don’t really KNOW my weight for those exercises, I don’t do them much, and when I do them I go high rep and low rest.  So this is me trying to build up some strength instead of endurance.  As I stick with the plan, I will find the sweet spot for weight, until then I am upping the weight slowly but surely, not a race.

But I start with strength.  Then pullups (assisted ones, I am too much of a fat bastard to do a regular pullup), for 6 sets, low rest, just tire me out with lots of sets and reps, lots of angles.

The pump sets, I wonder if the rep and rest scheme makes sense.  The goal is 100 reps.  Cut your weight about in half, do as many reps as you can do and when you stop, the number of reps left out of 100 is how many seconds rest you get.  So if you start off with 35 reps of row, you have… 100 – 35 = 65… 65 reps left equals 65 seconds rest!  The net effect of it all is, as you get closer to 100, your rests get crazy short!  The rows were maybe too easy, my rep numbers are waaaayyyy too even and consistent.  The pulldowns are more like it, I was struggling by that point!

For the cardio, I did what Les asked for, and varied my speed and effort.  Got on the elliptical, went relaxed pace for 60 sec, then upped the resistance by 15% and went as fast as I could for 30 sec.  Repeat that pattern for 20 min, and you are done!

I walked away from back day feeling torched!  I went off to work for a full day of work, bleh.

At lunch, I needed to get away from work, I was getting stressed.  So I decided… time for arm day!

Lunchtime Arm workout (supersets, 60 sec rest b/w supersets)

bench dips & cable curls (120 lbs):  12/12, 12/12, 12/12

smith machine closegrip press (70+bar) & db preacher curls (35 lb DBs):  12/12, 12/12, 12/12

overhead rope tricep extension (60 lbs) & incline hammer curls (30 lb DBs):  15/12, 15/12, 15/12

rope pressdown (150 lbs) and reverse barbell curls (60 lbs):  12/10, 11/10, 10/10

reversegrip tricep extension DROPSET 150×12, 120×12, 90×12, 75×12

notes:  I could feel my forearm tendinitis flare up right away on the bicep exercises, could even see the spreading redness patch on my forearm!  Damn!  I was REALLY looking forward to arms day too.  How frustrating!  I don’t WANT to rest you arms, I want to make you grow!  Instead I gotta give them more rest.  Just listen to your body, even when it’s shitty news.

I made it through 90% of the workout, I had a dropset of cable curls at the end, but I said F it and stopped after the tricep dropset.

With the smith machine press, a trick I saw on the web, you can use a suicide grip on the smith machine with no real risk, and keep the focus much more on your triceps!  Works well!  With the preacher curls, the tendinitis was so bad I used a reduced ROM on the left arm, just the bottom half of the curl, didn’t bring it all the way up, just couldn’t, so reduced ROM to get through the reps.

For the hammer curls, those didn’t hit my tendinitis as much, so I channelled my overall forearm frustration into a decent set of incline hammers!  Decent for me, 30 lb DBs are hard for inclines for me 🙂

Reverse curls was when the pain kicked in again, and I started to stumble on finishing the sets.  Reversegrip tricep DROP went quite well, but called it a day.

Those were my 2 workouts today!  How about you?  Any good workouts?

Working Out When Sick

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?

Time to take it easy??

My neck was real sore on Monday, so I took it easy all that day.  In the late afternoon I went to the massage acupressure dude for a session, and had him focus exclusively on my neck.  He suggested there were lymph node blockages in my neck, and lymph node blockages where my skull meets my neck, so when he worked on my upper neck, it didn’t drain properly out my lower neck.  I… guess it makes sense???  Welcome to Chinese medicine!  So this time around he worked a lot on little internal lumps in my lower neck to clear the way before moving up to my upper neck and base of my skull.  I won’t know if it took hold really well until Tuesday, once I sleep on it and let it recover.

I told him about my schedule, and he seemed concerned for me.  He suggested I “take it easy” in the gym this week.  I don’t know… I NEED this.  It bores me to tears when I don’t do it.  So, I told my trainer about this advice, and made a pact that if I feel worn out, I will take a rest.  So if I feel out of it, I skip training that day, I don’t force it, otherwise I go at it with the same gameplan as if I was feeling 100%.  That is my definition of “light”.  It is my hope all this nonsense is behind me by June, so I am free to dial it up to a new level.

But now I was done with my massage, my neck felt pretty good, and I was ready for some back and biceps!   I met with the trainer, and off we went!

Back and Biceps (30 sec rest b/w all sets)

cardio:  20 min elliptical, variable resistance

assisted pullups:  widegrip 15, underhand 15, hammergrip 5, widegrip 10
widegrip cable row:  240 x 12, 12, 12


closegrip pulldown:  210 x 15, 15, 15, 15


hyperextension w/ a 50 lb dumbbell:  12, 12, 12


spider curls:  35 x 15/15, 15/15, 10/10, 8/10


incline curls:  60 x 10, 9, 8

EZ bar curls:  75 x 12, 12, 12


cable hammer curl with handles: DROPSET  90 x 8, 70 x 10, 50 x 10, 40 x 15

notes:  With the pullups, we used a giant orange rubber strap to support me, but it made the hammergrip sort of awkward, it wrapped around those handles, so when I tried to use that grip and pull up and into my lower back, it just wasn’t happening.  I tried though.

Unfazed, I applied some good intensity and aggression into the rest of my back work.  When it was time for biceps, I wasn’t feeling the aggression any more, so the first few movements I did were sort of lacklustre.  I mean, they were hard, but I gave up right when they got hard, which is the point where aggression should take over, but I just had none prepared for the moment.  I was able to get some going for the EZ curls though, and I feel like I busted those out with intensity.  Maybe not picture perfect tempo or control, but I was trying to get myself psyched up to carry me through.

Unfortunately, this left me totally spent when it was time for the hammer curl drop set.  It was heavy as heck, felt heavy as heck, and I whined and bitched and moaned the whole time, lol.  I need to work on my intensity!  I had it for about 70% of the workout, I need it revvin and buzzin fulltime!

After the workout we still had 2 or 3 min, so we did some upper chest stretches to keep me loose and work on that front imbalance.

And that was my day today?  How about you?  Any good workouts?

I didn’t get to do Legs on Sunday, so I have been doing some juggling of my split as I play some catch up.  Monday was a really heavy day, but with supervision, so Tuesday I would do Arms, which is relatively light (in terms of stress on the body) and requires no supervision to be awesome 🙂


Woke up Tuesday with a REALLY stiff neck!  Whatever the acupressure dude did to my traps on Monday caught up to me in the middle of the night!  I could barely move my head around!  I rested that morning, slept in extra, chilled out, no morning cardio for me, sorry.

Monday night was a heavy carb night, with the cake and all, so I tried to go lower than usual on the carbs in the morning, cut out my morning fruit.  My energy was dipping a little low, but it wasn’t a crisis or anything.

Slipped out at lunch for some arms at the office gym!  Time was short and I wanted to do triceps AND biceps, so I spliced the 2 together into an unholy union – I supersetted them.  Back and forth from one to the other, with minimal rest.  Let the games begin!

Arms (minimal rest b/w sets and exercises)

Superset 1 Rope Pushdowns and Spider Curls:  135 X 12, 12, DROPSET 135×12, 105×12, 85×12; 135×12, 105×6, 85×8;

35×15/15, 15/15, 15/15, 12/12

Superset 2:  Standing 2 hand db tricep extensions and incline curls:  70 x 12, 12, 12; 60 x 12, 10, 4

normal set:  (30 sec rest b/w sets) low cable tricep extensions:  60 x 15, 15, 15

normal set: rope hammer curls: (30 sec rest b/w sets)  120 x 12, 10, 10, DROPSET 120 x 12, 90 x 10, 75 x 8, 60 x 12

normal set: (30 sec rest) dumbbell skullcrushers:  40 x 20, 20, 20


notes:  is that hard to read?  lol.  I started off supersetting rope pushdowns and spider curls.  Those were feeling really good, so on the last 2 sets of the tricep movement I threw in a couple of drop sets!  Supersetting drop sets?!?  What, you think this is a game?!?  hahaha, I think other people in the office gym thought I was either crazy or an asshole, hahaha!

That tired the poop out of me though.  I supersetted the db extensions (standing, both hands, behind the head) and incline curls.  I normally do those seated, but adjusting the bench over and over would take time and focus away from the weight, PLUS it has been really torqueing my low back lately, so I did it standing and brought in more support from my core.  The core support worked, I was able to grunt through those sets, but I was getting my butt kicked by those incline curls!  Admittedly, I set the incline REALLY deep, but I was just out of gas on that last set (only did 4 and had to stagger over to the water fountain).

I realized the next few exercises in my workout both used cables, and it is a small gym, so I decided not to superset those.  I lay down a mat and did the low cable extensions – the triceps burn really good after a set of 15!  I didn’t know what to do with my arms between sets, they just burned mercilessly, even though the sets themselves felt really smooth, the rest was murder!

Then I decided rope hammer curls might be easier on my tendonitis than bar curls, so I did 3 straight sets followed by a triple drop set.  Wore those biceps out!  It was a good finisher.

Then it was time for my triceps finisher – the db skullcrushers.  Doing those curls gave my triceps time to rest, and so I blazed through 3 sets of 20 like never before!  It was a nice boost to my confidence to blow those weights away, even though the parameters of the workout were slightly different than normal for my arm routine- heart rate high and the pace is fast, but the muscles get slightly more time to rest than I normally give them.


My neck was still stiff so I wasn’t really up for cardio (lazy mf! do some cardio!!! soon)


And that was the day!  how about you?  Any good workouts?