A wise move I think to rest yesterday, the remnants of chesticle DOMS still hanging around and making their presence felt like daggers burrowing into my immortal soul
Today an hour’s worth of (as much as I could) isolated
triceps and biceps, though of course the chest does come into play a tad but no serious harm has been done methinks. On with the show then… Saturday 16/4/16 – Full arms:
1. GC BB press (warm up), 15° incline:
2. JM Press, flat bench:
8x30 – 3 sets
5x40 – 3 sets
*An idea taken from Dave the Ox’s journal the other day. Not too easy to lift the bar at a sort of ‘diagonal push forward’, but working on my technique it should be a good exercise I can add in to these sessions. Cheers Dave
3. CG BB press, 30° incline (using similar move to the JM press but at an angle):
10x25 – 3 sets
*Felt a bit weird and hard to keep the bar in a steady line forwards, but the triceps got a MASSIVE pump on.
4. Single DB raise, 15° incline (interlocked hands around inner DB end):
25x40 – 2 sets
15x50 – 2 sets
*A change from doing the first sets on a flat bench saw the chest come into play more, and even pulled on the abs too. Like it. Too heavy to do the 50kg lifts on an incline though (as yet).
5. Rope pulldown:
6x35 – 2 sets
6x40 – 2 sets
6. Reverse grip cable pulldown:
*Very rarely do cables work as my hands are too big for the grips! Found a slightly larger attachment and it worked okay. Forgot how well these pump the triceps.
7. DB concentration curl, alt (seated, across chest):
6x20 PB (for seated reps)*
6x22 PB (for seated reps)*
*Just kept on adding weight. A first for me I think to go above 18kg without using the top preacher bench, just sitting so I award myself 2 PBs.
8. E-Z curl, preacher bench, low vertical pull:
*Held the DB at the top of most reps for about 2 sets and lowered slowly.
9. Forearm reverse BB curl, standing:
10. Ab crunches:
This went very well indeed, lots of reps and a good variety with new and revisited exercises. Arms were well pumped at the end of it all.
This afternoon is my usual meeting up with my buddies for a few ales. Tomorrow, legs.
Thanks for reading, have a great weekend.