Exercise Log 11.19.13 (Arm Day, No Cardio)

Alright today was arm day, and I felt like I’d just put it down real quick to have a record. I had a long workout today so skipped cardio again, sort of bad on my part but I was especially active at work so I felt alright with it.

Anyways I’ve been having the idea lately that my workouts have be suboptimally long so I’m trying to trim them up, tighten them up a bit. Make them more intense to compensate. So today for arms after I did warmups, I tried curling a heavy weight for me (80lbs curl bar) and had a rough time getting flush sets of 6-8. Then I did on the ground hip press tricep extensions. After 2 sets I decided my form was getting a little sloppy at that weight and went down to 60lbs (wanted to go to 70lbs but weights were sparce at the gym tonight, bleh) and did two more sets focused on form, adding a few reps.

Alright so from there I went to 21’s and french presses (3 sets), then bicep curls (focused on pronation/supination) and tricep kickbacks (I feel my kickbacks were kind of sloppy) at 30lbs. I need to work on my form a bit here. From here I wanted to go to do my superset of bosu ball overhand grip curls and tricep overhead extensions but the weight I use for that wasn’t available, in fact the gym was just packed. I had the idea a good way to finish would be to set in a burn, so instead I decided to do a superset of pullups and tricep dips (the pullup station at the gym has an easy spot to do tricep dips). I did 4 sets of 7 reps each, and felt pretty good there. I wrapped up with suspension machine overhead bicep curls and pulldown tricep extensions (with the rope grip)… kept the weight low but turned the volume up (4 sets, 12 reps for each arm on the overhead bicep curls and 16 on the tricep extensions).

So a nice workout I feel good about it, definitely had a few points of form I had to work on for some reason the weight progression here is not as stark as it is with my compound lifts… maybe it’s just because I’m isolating the muscles well and it’s hard to gauge workout to workout changes in one group just on it’s own. I’m going to try to keep it intense and swap up the exercises a bit, make sure I’m doing it right. I am getting one interesting development… stretch marks on my arms where my biceps are. I gotta say that while my arms are not yet developed enough to be bragging about, I gotta say it’s refreshing to get stretch marks from muscle growth rather than getting fat like before all this working out!