Exercise Log 12.18.13 (Arm Day + Cardio)

Alright another quick log of arm day. I went back to working my arms in a superset pattern of bicep/tricep exercises as usual. First I did 4 sets of 21’s paired with 8 reps of french presses with a 60lb curl bar. Then 4 sets of concentration curls with forced negatives (8 reps each arm) with overhead dumbbell tricep extensions (16 reps) with a 40lb dumbbell. Then 4 sets of regular curls with a heavier bar (6 reps) superset with tricep hip extensions (10 reps) with a 70lb curl bar.

One of my new favorite exercises is the bare barbell drag curls I learned a few weeks ago from Scott Herman’s channel, I did 4 sets of 12 reps of those with a standing overhead tricep extension with the bare barbell (12 reps also). The burn with bare barbell drag curls in the long head of the bicep and the forearms is just amazing. Then lastly I wrapped up with my favorite finish to arm day, 3 sets of chin-ups paired with dips (7 reps each).

After this I decided to stop neglecting my cardio, went for a 3.3 mile run at a moderate pace. Felt good… would’ve continued to do 4 miles but was running low on time, it was a work day again.