Exercise Log 3.18.14 (Arm Day + Cardio)

Catching up on posting my workout logs. Today was arm day, so this log will be short and sweet for personal records.

For anyone curious while I did not follow the workout to the “T”, I did try Scott Herman’s “Tricked out Triceps” workout and it worked real good. My triceps felt like cotton candy for two days after this workout.

Definitely try this if you want a good tricep workout

Alright so here is my log of my workout, starting with triceps…

Heavy French Press: 5 sets of 5 reps @ 70lbs.

Overhead Dumbbell Tricep Extension: 5 sets of 6 reps @ 60lbs.

Tricep Cable Pulldown (rope handle): 1. 10 @ 60lbs. 2. 8 reps @ 100lbs. 3. 8 reps @ 100lbs (poor form). 4 & 5. 8 @ 80lbs (better form).

Tricep Cable Reverse Grip Pulldown (curl handle): 1. 10 @ 40lbs. 2 & 3. 10 @ 60lbs. 4. 10 @ 70lbs. 5 & 6. 10 @ 80lbs.

Next biceps, was shorter as not to aggravate my still healing shoulder I’ve been commenting on for a while (by this point my shoulder was definitely getting better but was probably still like 85% healed, as I type this it’s getting close to completely healed up thanks to the caution I’ve shown I’ve worked through the bulk of the injury and healing process).

Hammer Curls: 5 sets of 5 @ 35lbs.

Concentration Curls w/ Forced Negatives: 3 sets of 8 reps ea. @ 40lbs.

Preacher Curls (machine): The free form preacher curl bench was definitely a shoulder aggrevator so I stuck to the machine this time. 4 sets of 8 @ 80lbs.

Did a 3.45 mile run to polish off.