Exercise Log 1.7.14 (Arm Day, No Cardio)

Okay today I had an at home workout, it was a day off and I wanted to relax inside with the artic below zero temperature outside. The workout was a little slow and lazy, due to being in and having distractions, but I made up for it with getting more creative and doing more work. I was really happy with today’s workout.

Normally on arm day I do bicep/tricep supersets (usually do one bicep exercise that goes well with a tricep exercise). Today I split biceps and triceps into two separate workouts and felt like it did great. My biceps workout was victim to the most distraction by outside stuff, so I added a lot of extra volume to it.

So, first, biceps, after some warmup curls with light weight first of course…

Chin-Ups: 6 sets of 10 reps (in the door jam, difficult to grip no proper pullup bar)

Concentration Curls w/Forced Negatives: I loaded up a runner’s bag (the kind you get your race packets in, I have a bunch now) with dumbbells loading up to 45lbs. Then I did some forced negatives while standing upright. 5 sets of 8 reps each hand, slow descent. Felt great!

Preacher Curls: Using the stool and plank of laminate board I used to do inclined presses on my awful at home chest day, I leaned over it and set my arms on the board for preacher curls. It wasn’t ideal, but it worked. 8 reps @ 65lbs (curl bar) for 6 sets.

Standard Curls: Took my ez curl bar and did proper, standing curls, slow tempo. 6 sets 10 reps @ 65lbs.

Underhanded Curls superset with Drag Curls: 12 reps each movement @ 45lbs. Great way to end, a good burn.

Next, triceps, my triceps workout was more focused and intense not letting myself get distracted, and man it was tough. After tricep warmups I proceeded…

Weighted Dips: Used my stool and my bed to create a bridge to do dips from, then slapped 20lbs of weight in my lap for more resistance. Great burn to start. 6 sets of 12 reps.

Overhead Tricep Curl Bar Extensions: 6 sets of 12 reps @ 45lbs.

Skullcrushers superset with Tricep Hip Presses: 4 sets of 8 reps on skullcrushers and 10 reps on the hip presses (narrow grip) @ 65lbs.

One-Armed Tricep Dumbbell Extensions: Laid on my back, gripped a light 15lb dumbbell and did curls with my palm facing forward. Very effective, focused on form. 4 sets of 10 reps each hand.

Sounds a lot shorter, but each of those were much more appropriately intense and effective than the bicep run. And that’s it! Fun workout day at home concluded, and this one was actually good unlike last time. Still doing alright with my limited gear, although one of these days I dream of a complete home gym… well, it’s nice to have goals. Next few workouts will definitely be at the gym!