Totally Addicted for Life

Yesterday was a recovery day and I did thirty minutes on cardio (15 minute fast walk on treadmill and 15 minutes on inclined elliptical). Then did a good ab workout hitting lower back, obliques, and frontal abs.  

So today I had lots of energy for the biceps workout.   Since the Tattoo I got on Tuesday wraps around the triceps a little I couldnt place my arm on the preacher bench so everything had to be "free hanging".  Good change up actually.

After warming up I started with the full extension with a full twisting motion.  Larry Scoot’s video says these bild a major part of the biceps thats runns underneath an diagonally across the biceps.  I started at 30lbs, 35lbs, 45lbs, then 50 lbs.  Did 3 sets at 50 lbs.  8×50, 7×50, 6×50 (2 assist for 8 total).  Good pump there.

Next went to the Cables racks.  Did the standing double biceps curls where you are standing with your arms ups up and pulling the cables on either side.  Started at 30lbs and went up to 60lbs.  Had not done these in a long time.  They are definitely going to make me sore.  Massive pump!

Next used the rope on one of the cables to hit deep in the middle area of the biceps.  Went heavy doing three sets 10×80, 8×100, 6×120.  Arms could hardly bend from the pump.  They were so swollen all definition is gone.

Next exercise was the reverse grip curls using the EZ Curl bar.  Nice movement to do after all the pump movements I had just completed.  I liked the way it hits the outer biceps.  10×50, 8×80, 7×80.

Finished with concentration curls.  did 15×30, 15×35, 10×40, then 10+3 assist x40.  

I was so pumped up I did not even try to shave!

I know that this workout will produce results so I am going to repeat it next week until it no longer makes me sore!

This entry was posted on Thursday, March 19th, 2009 at 9:53 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.