Exercise Log 2.12.14 (Arm Day + Cardio)

Got this workout from Scott Herman’s channel, I needed something short, intense, so I could get arm day in the books but have time to make it to do some good cardio… also the energy, I’m still feeling a little ill from yesterday, but better at least. Did some cooking in bulk which I also hope will greatly improve my dietary habits, it’s a big thing with bodybuilding so I decided to expand my skillset a little bit and learn to love the tupperware.

A short but effective arm workout, great pump involved if you do this right.

It’s important sometimes to know that by manipulating tempo, intensity and concentrating on contracting muscles, you can make a short and otherwise ineffective workout a whole day’s worth of exercise. Just take your time and focus. This can vastly improve any exercise.

Bicep Curls & Standing Tricep Extensions (EZ Curl Bar, Slow Tempo): 6 sets 10 reps each @ 65lbs. One final set of 16 reps each, slower tempo @ 45lbs. Focused on really contracting the muscles and slowing down the negative portion of each rep.

This gave me a great burn and pump. Before getting a run in, I decided to hit the preacher machine.

Preacher Curls (Machine) (1-1-5 tempo, very slow eccentrics): Set 1) 10 @ 65lbs. Set 2)8:15 PM 2/12/2014 10 reps @ 110lbs. Sets 3-4) 10 reps @ 95lbs.

Then a quick run to