July 25th. Biceps
So I actually went to the gym two days in a row for the first time in a month!! Thats a good sign lol. I had a really good biceps workout today, and did some ab work. I felt absolutely nothing during the ab work, so I dunno if I have just allowed my blubber to get too big haha or if I just didnt work hard enough. The biceps work was great, and I felt and looked really pumped. I had intended to do some concentration curls as well at the end, but my biceps were pretty fried already and I didnt wanna overdo it my first week back after the layoff. I am planning on doing my legs tomorrow, although I am fairly sore and Im supposed to do fartleks for my marathon training, so I havent decided how thats gonna work. Heres how it went:
Barbell Curl: warm up set 30×15, 45×10, 65×10, 75×8, 85×6.
Superset:
Decline Crunch: 3 setsx25 reps.
Dumbell Curl: 25×10, 30×10, 35×8, 40×6.
Superset:
Rope Hammer Curl: 60×10, 90×10, 110×8, 130×6.
Preacher Curl: 50×10, 60×10, 70×8, 80×6 with dropset.
Lying Machine Crunch: 4 setsx 25 reps.
Overhead Cable Curl: 40×10, 40×10, 45×8.
