BoneBz
06-27-2009, 03:26 PM
I started this today on another forum I also post on. I figured I will keep the same log here as well. I personally like to read what other people do in the gym.
The past week I have been feeling a little sick so I took off a few days and decided to train some arms today. Starting Monday I'll be back on schedule and will be logging in with how the workouts are going. I train 2 days on 1 day off. For the first time tho I will actually do cardio which will be done on off days(I am one of the people who are blessed enough to not really need cardio to stay lean even when eating my ass off) I train what I like to think of as my version of HIT being I do not train every body part the same, as you will see by the end of week one as it is hard to explain.
It's gonna look like
Chest
Legs
Off/Cardio
Back
Arms
Off/Cardio
Shoulders
Repeat...
So as for todays session, it was arms. I am feeling a little weak still from my cold but I got it done. I had a training partner today which is odd. The workout looked like this
TRI'S
First we started wit some Rope pushdowns for 3 sets of 100lbs(warm up exercise)
From there we moved over to what I think is one of the best and least heard of triceps exercises.... DECLINE close grip barbell bench press
bar x a lot
135 x 15
135 x 15
185 x 12
225 x 6
(now this is a lot more sets than I usually do but my partner wanted to do more which I wasn't really into to be honest)
Then we went over and did seated dumbbell extensions with two hands.
I did 2 sets of 100lbs till failure then I did some forced reps because I had a partner with me.
Now onto biceps, we did 2 sets of bodyweight curls not counting reps.
With the bi's nice a warmed up we did seated dumbbell curls for 2 sets. I did 50lb dumbbells for sets of like 6-10 then my partner helped me get a few more while I used a very slow negative.
I finished it off with some wrist roller, I did 1 set but I rolled the weight up and down like 6 times. I couldn't feel my forearms after that!
I drank my BCAA's with extra Leucine, 10g creatine mono mixed with cranberry juice and went to the back room for some posing/stretching.
I will be back Monday with the report for my chest workout.
The past week I have been feeling a little sick so I took off a few days and decided to train some arms today. Starting Monday I'll be back on schedule and will be logging in with how the workouts are going. I train 2 days on 1 day off. For the first time tho I will actually do cardio which will be done on off days(I am one of the people who are blessed enough to not really need cardio to stay lean even when eating my ass off) I train what I like to think of as my version of HIT being I do not train every body part the same, as you will see by the end of week one as it is hard to explain.
It's gonna look like
Chest
Legs
Off/Cardio
Back
Arms
Off/Cardio
Shoulders
Repeat...
So as for todays session, it was arms. I am feeling a little weak still from my cold but I got it done. I had a training partner today which is odd. The workout looked like this
TRI'S
First we started wit some Rope pushdowns for 3 sets of 100lbs(warm up exercise)
From there we moved over to what I think is one of the best and least heard of triceps exercises.... DECLINE close grip barbell bench press
bar x a lot
135 x 15
135 x 15
185 x 12
225 x 6
(now this is a lot more sets than I usually do but my partner wanted to do more which I wasn't really into to be honest)
Then we went over and did seated dumbbell extensions with two hands.
I did 2 sets of 100lbs till failure then I did some forced reps because I had a partner with me.
Now onto biceps, we did 2 sets of bodyweight curls not counting reps.
With the bi's nice a warmed up we did seated dumbbell curls for 2 sets. I did 50lb dumbbells for sets of like 6-10 then my partner helped me get a few more while I used a very slow negative.
I finished it off with some wrist roller, I did 1 set but I rolled the weight up and down like 6 times. I couldn't feel my forearms after that!
I drank my BCAA's with extra Leucine, 10g creatine mono mixed with cranberry juice and went to the back room for some posing/stretching.
I will be back Monday with the report for my chest workout.