Past 2 workouts
On Tuesday, for the first time in a looong time, I was finally able to devote an entire workout entirely to arms, and what a feeling it was that I’ve been missing. It was a pretty straight forward arm workout consisting of: barbbell curls, Overhead DB extension, Incline DB curls, Decline skull crushers supersetted with close-grip bench, a superset of preacher curl 21’s and DB kickbacks, and finally some brutal BB wrist curls. My focus on the wrist curls was to try and improve the endurance and strength within my grip, which was done by really trying to work the hands more than the upper forearms. I did this by doing them in normal fashion letting the bar roll to the ends of my fingers and curling the bar all the way up, but when fatigue in the forearms set in, I continued to just do the first portion of the movement, bringing my wrists to parallel with the floor. And let’s just say it was a struggle to open my combination lock in the locker room after.
As for Wednesday, after FINALLY recieving my shipment from BB.com, I was ready for a brutal leg day. And since it’s been so long since I’ve had a stack to work with, when I took the Shock Therapy, it was as if it was my first time all over again, I was AMPED. The proof of its effectiveness was in the total amount of work I was able to do compared to last week, and I didn’t have to sit in the locker room for 30 minutes trying to keep from passing out (this time it was only 10 minutes lol). I changed the plan for squats because I’ve been doing a lot of reading to find that many people benefit from higher rep work for legs, and realized that I’ve never given it a try. So I warmed up with 15 reps with a 95 lb bar, immediately followed by 10 reps with my bodyweight, and let me say, it felt more like a working set, due to my lack of muscular endurance, so it was burning! This was followed by 4 sets with 12 reps (which is high reps for me) with only 135. And boy was I dead, I don’t know how I mustered up the strength to do the rest of the workout, but I did. Next was leg press, where again I lowered the weight a bit, and worked a total higher amount of reps. Seated leg curls were the same, done with relatively heavy weight for an isolation move, but with drop sets to achieve a huge pump. Leg extensions were next, where I did more than last week, and I did them until I couldn’t even get complete reps done with a little 55 setting on the machine. Finally, I did standing calf raises, kind of self explaining below.
Tuesday, September 11, 2007
BB curls
12×50
10×60
8×70
7×80
Overhead DB extension
15×40
3×10x75
Incline DB curls
2×8x30s
5×30s -> 5×20s
Superset
Decline skull crushers
2×10x70
10×60
Close grip bench
2×10x70
10×60
Superset
Preacher curls
3 x 21’s x 40
DB kickback
10×15
12×10
15×10
BB wrist curls
25×50
20×50
25×30
Wednesday, September 12, 2007
SHOCK THERAPY
Squats
15×95 -> 10xBW
4×12x135
Leg press
4×10x360
Seated leg curls
10×130
8×130 -> 8×100
10×100 > 8×70
Leg extension
10×70 -> 8×55
10×70 -> 8×55
Standing calf raises
10×300 -> 10×160 -> 10xBW
10×200 -> 10×100 -> 10xBW
15×100 -> 15xBW
