Exercise Log 1.15.14 (Arm Day, No Cardio)

Quick log before bed, had a late workout tonight at home and really had a ton of fun, thought I’d share it.

Today was arm day, and I was real lethargic and lazy today so I wasn’t sure I could make it happen. After a long day at work I crashed with a nap, and after waking up I wasn’t sure if I was going to make a workout happen at all tonight. As I was thinking of things to do, I ran across an old page on Scooby’s Workshop with arm workout routines and found a workout with three arm supersets in a high volume, high intensity, low rest routine. I liked the idea, so I thought up my own supersets and added a couple extra rounds of exercise to it. The result was fantastic and left me feeling pumped up.

So here was my workout, rep counts were chosen on the first round by what I felt was appropriate for each exercise. Started naturally with a couple sets of warmup exercises.

– Chin-ups (8 reps)
– Dips, Body Weight (12 reps)
– Bicep Curls (10 reps, 65lbs)
– Narrow Grip Bench Press (12 reps, 65lbs)
– Reverse Grip Bicep Curls (12 reps, 45lbs)
– French Press (16 reps, 45lbs)

So swapped from each exercise with no rest then took 1-3 minutes or so of rest inbetween sets and ran this pattern for 5 rounds. The 5th round was special though. I decreased the tempo of the eccentric portion of every move during the final round of exercises, going nice and slow on every rep, and this really absolutely killed it. You could easily vary the weight to your appropriate levels and rep counts to what makes sense for the weight you’re using. The pump was incredible and that’s always a fun part of arm day.

One extra benefit of this workout was it’s speed. Despite the volume, doing these all nonstop and taking few breaks made my workout very fast all considered. Going to have to try this more often on arm day.

Skipped cardio again today… not trying to deliberately be lazy but just not finding the time or energy. It’s okay to slow down this time of year though, but not too much I’ll be sure to get some good cardio in again soon. The weather is good for it, and I gotta get at least one good long run in before it gets colder or snowy.