this was an amazing lifting day. usually sundays are reserved for my bike rides, but after going out of town for 3 days and not working out at all i missed the weights and wanted to get back in the gym. i also had to punish myself for the unreasonable amount of alcohol i drank at the graduation parties i went to over the weekend. oh how i have missed dos xx for the past 4 months.
triset 1:
one-arm dumbbell rows
10 x 35 | 8 x 35 | 8 x 35 | 10 x 35
incline dumbbell curls
10 x 22.5 | 8 x 22.5 | 8 x 22.5 | 6 x 22.5
overhead triceps dumbbell extensions
10 x 45 | 8 x 45 | 8 x 45 | 10 x 45
triset 2:
machine pulldowns
10 x 121 | 8 x 121 | 6 x 121 | 6 x 121
standing cable curls
10 x 70 | 8 x 70 | 6 x 65 | 8 x 65
reverse grip tricep pulldowns
10 x 75 | 8 x 75 | 8 x 85 | 6 x 95
triset 3:
low back extensions
10 x 90 | 8 x 115 | 6 x 115 | 6 x 120
standing dumbbell curls
10 x 20 | 8 x 25 | 1 set static curls, 16 x 12.5 | 6 x 17.5
lying triceps extensions
10 x 45 | 8 x 45 | 8 x 45 | 6 x 45
i added the 1 set of static curls at the suggestion of one of the trainers at the gym. it really gave a good burn so i'll work them back in when i'm not trisetting because my arms were noodles by then and i was really struggling to finish the reps. he also wanted to use me as a form example for his client to show the right way to use curls :) what a nice feeling.
OH! and i did 2 overhand grip pull-ups today! one of my goals for this month that i didn't write down was to be able to do just one, and i cranked out 2 today before i did my sets. yay!
United Statestriset 1:
one-arm dumbbell rows
10 x 35 | 8 x 35 | 8 x 35 | 10 x 35
incline dumbbell curls
10 x 22.5 | 8 x 22.5 | 8 x 22.5 | 6 x 22.5
overhead triceps dumbbell extensions
10 x 45 | 8 x 45 | 8 x 45 | 10 x 45
triset 2:
machine pulldowns
10 x 121 | 8 x 121 | 6 x 121 | 6 x 121
standing cable curls
10 x 70 | 8 x 70 | 6 x 65 | 8 x 65
reverse grip tricep pulldowns
10 x 75 | 8 x 75 | 8 x 85 | 6 x 95
triset 3:
low back extensions
10 x 90 | 8 x 115 | 6 x 115 | 6 x 120
standing dumbbell curls
10 x 20 | 8 x 25 | 1 set static curls, 16 x 12.5 | 6 x 17.5
lying triceps extensions
10 x 45 | 8 x 45 | 8 x 45 | 6 x 45
i added the 1 set of static curls at the suggestion of one of the trainers at the gym. it really gave a good burn so i'll work them back in when i'm not trisetting because my arms were noodles by then and i was really struggling to finish the reps. he also wanted to use me as a form example for his client to show the right way to use curls :) what a nice feeling.
OH! and i did 2 overhand grip pull-ups today! one of my goals for this month that i didn't write down was to be able to do just one, and i cranked out 2 today before i did my sets. yay!