Exercise Log 12.10.13 (Arm Day, No Cardio)

Worked late today, so didn’t have time to hit the gym. Not accepting that as an excuse, I continued my exercise program at home. Since I can’t work out legs at home, I swapped leg and arm day and did arms. For those that don’t know, I have extremely limited weight equipment at home, so I have to be a little creative. All that is available to me, an EZ curl bar with minimal weight, a handful of low weight dumbbells (no paired weights so it’s all one handed stuff) and of course my body and average household stuff (things to lean on and sit on).

Alright so after warming up with a few sets of extra low weight, I started with a cool exercise I found, towel body weight bicep rows.

Basically like this, only at a lower angle and more focused on the bicep curling motion to pull up

So started with sets to failure of body weight rows, did mine off a open door with two weight lifting wrist straps wrapped around each side of a door handle, leaning low with my hips just barely grazing the ground and curling my body forward and back. Failure was around 20 reps of this and it was really tough so nice volume and my forearms had a good burn from it which is always nice at the start of an arm workout. After each set I did failure on dips for my triceps (about 16 reps) and just did 4 sets of this.

Second set was 4 sets of 10 reps using my curl bar (55lbs) superset with french presses. Then worked on 4 sets of 8 reps of hammer curls with my 30lb dumbbell and 12 reps of tricep kickbacks with my 15lb dumbbell. Then I worked on 3 sets of 21’s with the curl bar at 45lbs and then did 12 overhead tricep extensions with the curl bar. Finished up with another new exercise, one I tried before once but didn’t feel like I got the grip of that I did now, a kind of squatting close grip preacher curl (45lbs, 10 reps), paired with 16 reps of overhead dumbbell tricep extensions. Here is the video of the squatting preacher curl…

Check out the close grip curl at 1:20

Alright so for those, just gotta try it a few times and keep the knees tucked in. It’s nice and was a great way to finish up.

Simple dimple, skipped cardio tonight just had a long day between work and everything else, so that’s where I’m at but it was a great workout and I was able to chug a gallon of Coke Zero while watching the latest episode of Marvel: Agents of SHIELD while doing all this which is an extra plus of being at home. Also after my Monday chest workout, I just needed a break from all the meatheads at the gym. Hope you all have a fun workout at home this week, if not plan for one! Later!