Exercise Log 10.9.13 (Arm Day, No Cardio)

Quick update just to record where I’m at, had a very by the textbooks arm workout day today, the wrist pain is less aggrevated. Skipped cardio both didn’t have the time, plus my knee felt a little wonky still. A standard arm workout for me right now is a series of supersets working biceps then triceps, pairs of exercises are sorted by comparative weights so I don’t have to swap weights mid exercise, which at a busy LA Fitness is not as practical. So what is a typical arm workout? Here was tonight’s routine…

Superset #1: 21’s (staggered curls, 7 reps at the bottom half of the curl, the 7 reps at the top half of the motion then 7 reps of the full curl) & French Presses (otherwise known as skullcrushers) [moderate weight curl bar]

Superset #2: Bicep curls w/curl bar, Tricep hip press w/curl bar [heavy weight curl bar]

Superset #3: Overhand Grip Curls & Overhead Tricep Curls on Bosu balancing ball [light weight curl bar, focused on trying to keep form straight]

Superset #4: Concentration Curls (Forced Negatives) & Dumbbell Overheat Tricep Extensions [dumbbell slightly above normal curling weight]

Superset #5: Bicep Curls & Tricep Kickback [light to moderate dumbbells]

Superset #6: Chin-ups & Dips

Reps and sets varied, 3-4 sets of 6-12 reps depending on the weight, tempo, volume. Was in a hurry so I minimized rest time between sets was in and out in an hour and 30 minutes I’d say. Good night but I’ve done this routine enough I feel I need to do some research to find some new exercises to throw in.

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The Thomas Jefferson Blog

My book that I wrote about a founding father who finds himself lost in time, set in the 2003-2006 post 9/11 Bush era of politics. Free for reading online, although I’ve abandoned efforts to get it published.
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