Exercise Log 3.4.14 (Arm Day, No Cardio)

Quick log for my Arm Day workout. I’m backlogged on these so I’m just going to try to jot these down as fast as possible.

I was nursing my right shoulder this week so I had to be cautious on my major exercises. I also am trying to get a better workout with fewer actual major movements. Not doing a great job of that yet (workouts tend to be around the same length still) but I’m definitely feeling better about the sets, weights and reps I’m choosing and am sufficiently working the parts I intend to so I feel good with where I’m at.

As always, every major exercise is preceeded by some warmups that are suitable, I don’t keep track of warmup sets very well anymore.

First I hit the bi’s…

Bicep Curls (Curl Bar): 4 sets of 10 reps @ 60lbs

Hammer Curls: 5 sets of 6 reps @ 30lbs

Concentration Dumbbell Curls: 4 sets of 6 reps @ 40lbs (w/a few forced negatives)

Overhand Grip Curls (on bosu ball): 4 sets of 12 reps @ 40lbs (slow tempo).

Preacher Curls (at preacher bench): 3 sets of 8 reps @ 50lbs.

Next the tri’s…

Overhead Tricep Dumbbell Extensions: 3 sets of 8 reps @ 50lbs.

French Press: 3 sets of 10 reps @ 60lbs.

Tricep Kickbacks: 4 sets of 10 reps @ 25lbs.

Tricep Cable Pulldown w/curl handle: 4 sets of 8 reps @ 130lbs (limited rest time).