Arms and a piddling bit of calves
Completed 65 minutes of cardio today also.
I’m gonna omit the warmups as I am pretty tired at the moment.
Close Grip Bench
115×25
185×25
205×18
Dumbbell Curl
55×8 drop 40×4 all perfect form- nice contractions
70×6
High Incline EZ Extensions
85×15
2 sets @ 105×12
115×10 superset with biceps curl "21’s" at the same weight
All reps were super concentrated, hard contractions.
Rope Handle Cable Curls
100×12
120×10 both of these sets try to pull the handle apart at the top but not supinate
Dumbbell Hammer
60×8 perfect curls
Leg Press Calves
2 sets @ 595×50
High Cable Curl
first set on universal machine lat station 70×12
cable crossover high position 110×12
Standing Calves Machine
stack x 50
EZ Push Downs
150×20
200×15
Incline Curl
35×15
35×12
35×11 all supinated at top, hard squeeze
Rope Kickbacks
3 sets @ 80×15
"Cardio Giant Set"
all one big one:
2 minutes Stair Stepper
10 minutes Treadmill
3 minutes Stair Stepper
Wall Squat 3 minutes!
Leg Extension 50×15 super slow
Leg Curl 50×20 slow
Hanging Leg Raise +10lbsx10 drop 10 more w/ no weight
Finally done for the week save a possible HIIT session on Sunday. Have a great one folks.
