Exercise Log 3.26.14 (Arm Day + Cardio – Deload Cycle)

To continue my deload cycle, I did arm day. Arm day was pretty fun all said and I got a great pump, despite the lower loads. I focused a little more on biceps this time, as last time I did triceps more.

Remember if you read this that I don’t log my warm up sets, make sure you don’t skip a good warmup!

First, biceps…

Bicep Curls: 4 sets of 10 reps @ 50lbs. Slow tempo with emphasis on form.

Concentration Curls: 4 sets of 8 reps @ 30lbs. Again slow tempo.

Hammer Curls: 5 sets of 8 reps @ 25lbs. Slow tempo yet again, which made these extra difficult.

Overhand Grip Curls balanced on a Bosu Ball: 4 sets of 12 reps @ 30lbs. The tempo was slower here and due to the light weight, I made it a point to focus on really hard contracting the biceps on each pull. I felt really good with this contraction. To keep stable on the bosu during the longer sets, I had to really tighten up the core and contract the glutes.

Preacher Curl (Bench): 3 sets of 8 reps @ 40lbs. Still lingering soreness from my shoulder injury, so was very cautious not to go too many reps as my shoulder still likes to recruit itself in select motor patterns like preacher curls.

Next, triceps, a repeat of last week’s very effective “Tricked Out Triceps” workout with the deload weight levels…

French Press: 5 sets of 6 reps @ 50lbs. Focused on having just really good form and it felt real good to focus on that.

Overhead Dumbbell Tricep Extensions: 5 sets of 8 reps @ 40lbs.

Rope Cable Pulldown: 5 sets of 8 reps @ 70lbs.

Overhand Grip Reverse Tricep Pulldown (curl bar handle): 6 sets of 10 reps @ 60lbs.

For cardio I did a 2 mile run of interval speed sprinting, probably completed the 2 miles in 5 circuits of sprints. Varied the speed from 8.5mph to 10.5mph. Was a great way to keep me on my toes. This type of training really helps VO2 max, which is a key figure in running endurance… so hoping doing stuff like this will help me in the upcoming half.