Exercise Log 12.3.13 (Arm Day + Cardio)

Quick log of tonight’s arm workout, going to keep this one basic because I did not keep a very defined log. Today I ditched the usual supersets and went for a blistering straight bicep, straight tricep routine. All exercises were 4 sets (except for the finishing exercise), with a focus on high volume.

First, biceps. After warmups I did preacher bench curls (not on the preacher curl machine, but rather the open bench with a regular curl bar). 12 reps at a moderate weight. Then I picked a heavier curl bar and went with 8 rep sets. After this 12 reps of bare barbell bicep curls which were absolutely brutal… I swear I had to swing my arms around to cool down my forearms which had become hot, tight, swollen and sore (all without my usual can of spinach). Then I did 10-12 reps of hanging concentration curls, concentration curls done while kind of squatting. Of course what burn sequence of hell sets for biceps would be complete without some good ol’ fashioned hammer curls, I actually had to use some ridiculously light weight on these due to the burn set but upped the reps to 16. Remember, all of these were 4 sets at those volumes. Lastly to finish I did 3 sets of chin-ups, sets of 7 reps and frankly, my biceps and forearms were pretty shot by this point.

So what better time for triceps? Started with a lighter weight french press at 20 reps (yeouch!). A new exercise to me, overhead tricep cable raises (took me some doing to get these right) about 8 reps at an incrementing weight, overhead tricep dumbbell extension (incremented weight and till I was doing a heavy set at 6 reps for the last two sets), tricep kickbacks (light weight, 16 reps) and lastly tricep cable pulldowns (incremented weight to heavy levels, 12 rep sets… I think, memory getting fuzzy by this point). THEN, as if that wasn’t enough, I did 3 sets of 7 rep tricep dips.

At this point I was wobbling with exertion from the arm day, so my cardio wasn’t that awesome. 2 1/2 miles of very shoddy running, I burned the calories I wanted and the peak of that cardio was a .1 mile burst of speed at 11mph… if I can multiply my endurance to run that fast 30x longer I can probably win my next 5K, but that won’t exactly be happening anytime soon. Ah well, one step at a time!