Just a Great Workout
God I was waiting all day for my Vasocharge/Xtend/Optimum Whey to get here, and when it finally did, I took all my supp’s and got the hell out of my house to the gym, flushing with excitement-for it was arm day. I started with the all-time triceps mass-builder: Close-Grip Bench Presses. Eventually I worked up to 245 x 6, and 250 x 3..both are around PR’s (if not actual PR’s). That got me pumped to do some Barbell Curls. I got 4-6 reps with 115 for 4 sets.
After doing these two mass-builders (and resting 2 min. between sets) I jumped into the next 2 super-sets. My first superset was Seated Overhead Dumbell extensions and BB Preacher Curls. 4 sets: I used a 125-pounder for the extensions (that **** was heavy) and 80 for the preacher’s–I’ll tell you, it was one of the best super-sets that I have ever done. Extensions I got 6-10 reps, Preacher’s I got 4-8 reps.
Then I moved on to the 2nd super-set: Lying Tricep Extensions and Incline DB Curls. For 4 sets, I used 100 for the Skullcrushers and 40’s for the curls (with the bench alternating between 45 and 30 degrees for the curls). I got 6-10 for the Extensions and 4-8 for the curls. (I added close-grip benches to the last 2 sets after extensions-making it an actual tri-set). Just burstin‘ after these two super-sets (only 1 min. in between sets).
Then I moved on to cable curls, using 80lbs. for 4 sets, 6-15 reps and only 30 seconds rest in between sets (It’s nice, I like). After those, I went to the Icarian seated Dip machine and used the stack for 4 sets (I made this machine my bitch--I took it out for a nice Seafood Dinner and NEVER CALLED IT AGAIN). For 4 sets, (30 sec. rest), I got 12-8 reps. Also, Last sets for cable curls and dip machine were drop sets.
Then I moved on to a nice little tri-set for my forearms: barbell wrist curls, reverse bb wrist curls and hammer curls, using 110, 40, and 45’s respectively. I won’t bore you with rep ranges here, but just know that my forearms were just swollen afterwards.
I knew at this time that if I did not jump on a treadmill now, I would never do my interval workout, so I decided to push some Ab/Calf work to Saturday. On the treadmill, I warmed up at a 8-9:30 pace for 5 minutes, then did something like this: 90 seconds at 5:00 minute/mile pace (or as fast as this particular treadmill could go)…then 2 minutes at a 3.3 (fast walk)…then another 90/rest…60/rest…60/rest…90/rest…90/rest…60/rest…almost 2 minutes/rest…and finally 45/rest. My rest was 1-3 minutes depending on the length of the interval. Damn that was a great sprint workout. I stretched afterwards, then headed home.
This was a great freakin’ workout and it really made my day. I’m so happy I got my supp’s and I am looking forward to doing some WORK on my Quads tmrw, so keep your ears open to hear how that unfolds.
Stay Hungry and Happy Lifting…
