so finally here we go, bis and tris, snowing like a mofo outside right now, i`m just going to close the shades and not look at it,, lol
so my last arm workout my max on barbell curls was 155 x3,
so for the next couple of weeks, i`ll focus on working on weight in the 130 lb range shoot for 3 sets of 5 reps on 130lbs,,
shoulder is feeling lots better, still a little sore, but not like it had been the last 3 weeks, damn i hate shoulder pain..
Standing Barbell curls
1x 75lb x10 wrm up
1x 105lb x8 wrm up
1x 145lb x4>> damn it i just cant get past 4 reps on this weight!!
1x 130lb x5
1x 130lb x5
1x 130lb x5 >> ok the last reps was a bitch, but good form on all 3 sets, last rep of the last set i had to cheat to get the weight up but overall good weight for sets!!
Seated alternating DB hammer curls
1x 60`s x5
1x 60`s x5
1x 60`s x5
1x 60`s x5>> side note on these, earlier this year i made it my goal to move up in weight on hammers, my workouts prior involved using 45lb dumbbells for 5reps, so i`m happy i`m on my way up in strength, see even us old dogs can improve,, hehe,,
Alternating Dumbbell spider Curls
time for some pump action!!
1x30`s x10>> way to easy..
1x40`s x8>> much better last rep was the money maker,,
1x40`s x8
1x40`s x8
Tricep pushdowns
1x 180x 8
1x 200x 8
1x 210x 7
1x 210x 7
1x 210x 5
skull crushers
1x 140x 8
1x 150x 7
1x 150x 6
1x 150x 6
triceps are on fire!!
seated overhead dumbbell extensions
1x 65's x12
1x 65's x9
1x 65's x9
1x 65s x8>>> ok Did all these sets back to back with 15 sec. rest between sets, as you can see it went down hill on the last set, but i`m super pumped!!
best news of the year is i measured my biceps after they are all pumped and i am officially over the 18" mark,
actually increased to 18 &1/8" so yes i added a whopping 1/8 of an inch of a in the last month!!!!
tomorrow should be shoulders, unless i get called out to work before i raise from the dead... lol... later homies!!
let it snow let it snow let it snow,,,, lalalaaa
