Exercise Log 12.25.13 (Arm Day + Cardio)

Alright quick log for my Christmas day workout. Started early in the morning and had to work out at home since the gym is closed. Going to keep the log short, nothing surprising, again at home there is little equipment to work with.

Did warmups, just light curls and overhead extensions with extra light weight. It’s arm day, so per the usual I did exercises in supersets, one bicep focused and one tricep focused.

The first superset was 4 sets of bicep curls (65lb curl bar, slow tempo, 10 reps) and 30lb dumbbell tricep kickbacks (8 reps). Second superset was door curls (as mentioned in the previous log to failure, which was about 20 reps) and dips (again to failure, about 16 reps) for 3 sets. The third superset was hammer curls (30lb dumbbell, 10 reps, slower tempo) with overhead tricep extensions (curl bar, narrow grip, 35lbs, 10 reps) for 4 sets.

My wrap up was pull ups off the door jam. I’m in a basement so there is a place to grip the support beam above a doorway, it’s not a very comfortable grip so it’s a little hand strength involved in it, but I did it anyways. 4 sets of pull ups (10 reps) superset with push-ups focusing on tricep extension (10 reps).

Later in the day, rather than run outside because it was omfg cold, I did three M100’s (or M300 if you prefer to say that). This was probably 20-30 minutes of time to do simply because I’m still feeling a little rough from earlier in the week workouts. Burpees are brutal, but that’s why we love them so, right?

Starting to get a bruise on my quad, must’ve done a number on it, developmental day will definitely not be squat-focused like it was last week. Also my big toe still kinda smarts from dropping a barbell on it earlier this week. All in all though, I’ve been blessed to learn so much this year and not get injured in any way! Thankful for that going forward.

Oh, merry Christmas!