Catching Up
Finally got back in the gym last night after having not done so for five days. To catch up a little, both chest (heavy) and arms (light) were done last night. This all worked out pretty well, I never felt sick, had a good pump since I’d used my NO Overdrive being it was partially a light day, and I felt everything only where I wanted to, so I know I wasn’t letting myself cheat. For the numbers, after warming up:
Cross Cable X Press: 80×7, 100×5
Hammer Chest Press: 230×6, 230×5
Decline BEnch Press: 225×7, 235×5 (spotted through 5th)
Low Incline DB Pullovers: 85×6, 85×5
Pecs were dang tired by the end. I really liked doing the pullovers on a slight incline. It helps to pull more from the upper pecs and keep the lats out. It’s nice to get a good stretch letting my arms just hang back for a moment before trying to explosively pull the dumbell back over. Plus I’m not on a low flat bench where the weight keeps hitting the floor at the bottom of each rep. On to arms… 2-1-2 tempo:
Incline DB Curls: 15×15, 2×15@17.5
Parallel Dips: 15x-50, 15x-60, 15x-80
Rev Barbell Wrist Curls: 40×15, 40×13, 30×15
Cross Body DB Hammers: 15×15, 17.5×15, 20×15
1 Arm Rev Tri Pushdown: 35×15, 2×15@30
Barbell Wrist Curls: 3×15@40
I’m still feeling my arms a bit today. The squeeze on each rep really got a good burn and filled the muscle. I haven’t had an arm pump kick in that quickly for quite a while. Sundays are back day, and tonight was supposed to be an off/cardio day instead. Due to not getting all of back last week, that’ll be the goal for tonight. After that, if my shoulders feel up to it I might hit them a bit and maybe a little time on cardio. Just gonna have to wing it, but for sure back will be hit.
New progress pics and stats are soon in due order with the new month. I’ll have to get on those…
