Exercise Log 2.5.14 (Arm Day, No Cardio)

Today I had a nice, short arm day. Finally got back to the gym, so hit it hard. Did some standard bicep/tricep warmups to start. Did my more traditional superset routine where I pair a bicep and a tricep exercise with the same weight level.

Heavy Bicep Curls / Hip Press: 4 sets 8 reps curls / 10 reps hip press @ 80lbs. The 80lb curl bar was fairly heavy, I’d say after rep 5 or so of the curls on each set I definitely started getting dodgy with my form.

Slower Tempo Bicep Curls / French Press: 4 sets 10 reps curls / 12 reps french press @ 60lbs. Went for better form with the lighter weight, so I could focus more on the curling. The french presses wore me out fast.

Preacher Curls / Overheat Tricep Extensions: 3 sets 12 reps each @ 50lbs. Found a vacant preacher curl bench and went to work. Find I involve my right shoulder a little more than I like in my curl, will have to focus on preventing that sort of unnecessary recruitment in the future.

Barbell Drag Curls: My first non-superset, I wanted to do some bare barbell drag curls to really set the burn in my arms. 4 sets of 12 reps.

Curl Extension Cable Tricep Pulldown: Wanted to use the rope extension but it was in use, this was my dedicated tricep exercise to compliment the previous dedicated bicep exercise. Sets 1 & 2) 10 reps @ 130lbs. Sets 3 & 4) 8 reps @ 140lbs.

Dips / Chin-Ups: Did supersets of dips & chin-ups, felt this would be a good way to polish off my arms. 3 sets of 8 reps each. Felt pretty good about this finish to today’s arm workout.

That was it, no cardio again needed to get home and take care of a few things. I blame the winter again on skipping, although I may need to acknowledge that I must set aside more time to do this.