Exercise Log 4.2.14 (Arm Day & Bouldering, No Cardio)

Okay well today was arm day and I needed to have a good workout because it was also my birthday, and what better way to celebrate the ripe old age of 34 than to get a glory swole bicep/tricep pump.

I’m going to keep this log short because the workout was simple, but it was very effective. I felt real good afterwards. This was all prep work too for a fun night of bouldering, but I’ll get to that after the log.

First, biceps…

Concentration Curls: 4 sets of 6 reps ea. @ 40lbs (forced negatives on failure, more of these on the right arm than the left)

Chin-ups: 4 sets of 8 reps, the very last rep was a forced negative.

Bare Barbell Drag Curls: 4 sets of 12 reps with a slow tempo.

Preacher Curls: 3 sets of 8 reps @ 50lbs

Hammer Curls: Set 1) 5 reps @ 35lbs. Set 2) 3 reps @ 35lbs (poor form), 2 reps @ 30lbs (stepped down, felt the form was too sloppy). Set 3) 5 reps @ 30lbs.

After this I felt pretty expended bicep-wise, so it was time for triceps, did a new workout I found on Mike Chang’s channel that I felt was fun. I’ll share the video here below.

This workout plan gave a great tricep pump afterwards.

What makes this particular exercise great is the close grip bench press, which for me was a new exercise. I really felt like that contributed a lot to the tricep work in this, and really made it good. I deviated a little from the suggested reps/sets but I felt like I did a good job with this workout.

Close Grip Bench Press: 3 sets of 10 reps @ 105lbs, focus on form and learning the exercise (first time).

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

French Press: 4 sets of 5 reps @ 70lbs, with a failure on the final rep. Then a drop set of 12 reps @ 50lbs.

Tricep Kickbacks: 4 sets of 12 reps @ 25lbs.

After a long and productive day I headed up to the bouldering gym for a night of indoor rock climbing. I think I made some real good progress here, even did some climbs I felt were challening, but I’m by far very much a novice at it still. I’m getting better though with time.

Pretty soon I can look like I actually know what I’m doing.

So anyways, had a great time today which was fitting for a birthday.