Exercise Log 12.31.13 (Arm Day, No Cardio)

Alright today since I had a few chores to wrap up and the gym closed early I did my workout at home. Today was arm day, which is the most appropriate day to do at home. So that’s cool!

I did a rather typical bicep/tricep superset day. Warm ups then off to the races.

Superset 1 (Heavy Curls & Close Grip Hip Presses): 10 reps curls, 12 reps hip presses for 4 sets (65lbs on the curl bar).

Superset 2 (Underhanded Grip Curls & French Press): 5 sets – 12 reps each first set, 16 reps each for sets 2-5. I had an unintentional hour long break here that started after the first set wrapped up to deal with stuff, which kind of detracted from the intensity a little so I tried to focus on good tempo and upped the volume a bit.

Superset 3 (Drag Curls & Weighted Dips): 4 sets – 16 reps drag curls, 12 reps dips, 45lbs on the curl bar and 20lbs in plates for the dips (dips were done from a sitting position so it was hard to load more weight in my lap to dip with than that). I was surprised that this worked well.

Superset 4 (Hammer Curls & Standing One-Armed Overhead Tricep Extensions): 4 sets – 10 reps @ 30lbs for the hammer curls, 16 reps @ 15lbs for the tricep extensions. Sounds light on the tricep extension, but I always feel one armed extensions are hard to really focus that energy and stabilization so I went light and added reps and kept a controlled tempo.

Superset 5 (Chin-ups & Seated Overhead Curl Bar Tricep Extensions): 4 sets – 10 reps of chin-ups from the basement support beam (taking necessary breaks, this is a hard beam to grip to do the chin-ups, if I had a firm grip I’m sure I’d do these much better… but I like the harder grip situation, I need more grip challenges) and 16 reps of the overhead tricep extensions (curl bar loaded with 45lbs). Nice pair and a good way to finish.

I wanted to do a good run today, but I missed the window to hit the gym to do errands and it’s artic cold outside. By the time my workout was actually done with errands, chores and distractions I didn’t really feel like there was even time to do a HIIT cardio session. That’s fine though, I’ll make up for it with a good run later this week, maybe on New Year’s Day if I’m lucky.