2016

Arm day! Feeling quite strong with my arm work recently – It’s really encouraging. Feeling positive.

4 sets:

10 x bent over barbell rows (25 kg, 35 kg x 3)
10 x dumbbell bench press (10 kg each hand x 3, 12 kg each hand x 1)

4 sets:

10 x TRX angled rows/pull-ups

Workout 20/04/2016

Arm day! My arms are pretty much jelly right now – I’d planned on washing my hair post-workout this morning, but the jelly arms meant that definitely didn’t happen. It was one of those workouts that was ok – nothing earth shattering, didn’t feel amazing, but also didn’t feel shocking or completely break me.

4 sets:

10 x cleans from hanging position (20 kg, 30 kg, 25 kg x 2)
10, 10, 8, 8 x jumping negative pull-ups (final two sets being held by my trainer at the top for an increased negative)

2 sets:

10 x inclined barbell press on smith machine (smith machine bar plus 15 kg)
10 x standing Arnold dumbbell press (10 kg each hand)

Workout 13/04/2016 – a poorly recorded arm day

Today was a bit of a fail in terms of recording what I did. I was doing (some) unfamiliar exercises, and some that I just plain struggle with with my dodgy shoulders. I was also having a ‘blurry eyes’ morning without my glasses, so I couldn’t even see which weight I was using in the first place!!! Anyway, it was a good workout – the battleropes really challenged me, and I felt them in my lower back. Which probably means they were good for me 😛

3 sets?:

10 x pull-ups on pull-up machine (unsure of the weight)
12 x ‘face pull’ (on a cable machine with a split rope handle at a high point, pulling down towards face. What’s that called?! Weight unknown) (I just googled it!! It’s called a face pull!!!!)
10 x upright rows on cable machine (15 kg maybe?)

10 sets:

20 seconds of battleropes, 40 seconds break

AMRAP:

Overhead tricep extensions on second lowest weight (got to 17 reps)
Straight into overhead tricep extensions on lowest weight (got to 12 reps)

Workout 16/03/2016

Arm/upper body day today. But because the scale have gone up instead of down over the long weekend, my PT threw in some whole body/fat burner stuff just for funsies (his funsies, not mine). I totally hadn’t mentally prepared for it after Sunday’s humungo hike (I’ll write about that later in the week when I’ve got some time), and my legs weren’t too happy, but I found some ways to mentally push myself and be reasonably happy with the workout.

3 sets:

8 x pull-ups on the pull-up machine (50kg, 45 kg x 2)
8 x dips on machine (50 kg, 45 kg x 2)
8 x raised push-ups on lowest pull-up machine step

4 sets:

30 seconds x battlerope slams (31 – 35 slams each round)
30 seconds x wall ball squat throws (12 – 16 throws each round)

Workout 19/01/2016

There’s been a bit of a gap between workouts. I’m not happy with it, there’s some reasons why life got too busy, but also I played too many mind games and didn’t commit where I should have. Anyway, hit the gym yesterday and here’s what I did:

3 sets:

Upright rows x 12 (15 kg)
Angled pull-ups x 12
Alternating dumbell presses x 20 (8 kg each hand)

3 sets:

Inclined bench press with dumbells x 10 (10 kg each hand)
Seated bicep curl and Arnold press x 10 (8kg each hand)