Exercise Log 1.29.14 (Arm Day + Cardio)

Tried an arm workout on a guest pass at a new gym. It wasn’t a good gym really, and I wasn’t going to prospectively join I was just curious about it. Anyways, I had a good time but had to do some weird exercises because I wasn’t down with the equipment selection. As usually stated, unless otherwise mentioned I also do the appropriate warmups for these excercises below.

As this is arm day, all of my listed exercises are supersets.

Cable Machine Bicep Curls / Tricep Pulldowns: Set 1) 10 (bicep curls)/16 (tricep extensions) @ 90lbs. Sets 2 & 3) 10/16 @ 100lbs. Set 4) 8/16 @ 110lbs.

Concentration Dumbbell Curls / Overhead Dumbbell Tricep Extension: 4 sets, 8 reps each exercise, concentration curls were with a 40lb dumbbell and overhead dumbbell tricep extensions were with a 55lb dumbbell. For the record the concentration curls were fine for 5-6 reps, had to use forced negatives on the last couple reps each set.

Preacher Curls / French Press: Finally found a curl bar in this place! There seems like there is only one. Did 4 sets, 8 reps each exercise @ 45lbs (approximation, not sure how much this curl bar weighed, it wasn’t a preweighted bar).

Bosu Ball Balanced Underhand Bicep Grips / Overhead Tricep Extensions: Again with the curl bar, did 3 sets of 10 reps each exercise @ 35lbs (approximation). Focused on balancing on the ball so kept form paced.

Hammer Curls / Tricep Kickbacks: This gym had an abundance of bench space in the weight area, kind of quiet compared to what I’m used to. 3 sets of 8 reps @ 30lbs pair of dumbbells.

Met up with my running partner to keep training for that 10K, knocked out 3.5 miles. This wasn’t a lot, I feel I’m slowing down, but that’s okay I’m not really invested emotionally in being Speedy Gonzales… and I’ll kick out that ariba ariba if it’s needed when the race comes!