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)
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Workout 7/03/2016

Oh no! I forgot to write up Monday’s workout! Out of order. Bugger. Oh well! Arm/back/upper body workout, and my PT told me he thought I was having a strong day. When he says that I’m normally thinking to myself ‘hey, these weights are actually manageable and I’m keeping good form’ so that’s good.

Barbell complex x 3

15 kg x 8 reps, 15 kg x 10 reps, 20 kg x 8 reps

  • Bicep curl
  • Overhead press
  • Normal grip clean
  • Wide grip clean
  • Upright row (note: final set was with 15 kg for 8 reps, not 20 kg)
  • Bent over row
  • Clean and press

3 sets:

  • Lat pulldown x 10, 8 (25 kg) – 3 seconds down, 3 seconds up

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)