Been a bit lax about posting my workouts. My time is not what it used to be!
Suffice to say, they have been great. Friday, really hit the rear delts well. I really like the bent over cable crossovers. (once I got the hang of them). I liked them so much when the workout was over, I went back and did another 3 sets.
Yesterday was chest, and it was good. After the workout was done, I did alot of heavy isometrics on the hammer strength machine, great pump and burn.
Today was triceps and biceps. I had my triceps smoking, then forgot all about them as I smoked biceps. Really had them burning. Didn't know how to hold my arms to keep them from hurting. Felt great, and can now still feel it. Here is how the arm workout went today...
Triceps
Power rack extensions
3 good full rep warmupsets of 15 each with just the bar
Sets...85x12,95x6,95x5,100x3
Superset overhead cable extensions with cable pressdowns
sets....80x20,110x15,120x14/80x16,110x8,120x6 and followed this up with just one set of pressdowns...140x10
Decline close grips
Sets....185x3,185x4,185x4
Reverse pressdowns(this was an add in)
Sets....100x10,110x7
Biceps
Incline dumbbells warmup with 3 sets of 15 reps each with a 25 lb. dumbbell, full slow range of motion
Straight bar curls(standing)
Sets...85x11,100x4,(100x4,60x10),(100x3,70x5)
High pulley cable curls(these were a burner. The last "set" I just pulled out the weight and flexed and held till I thought I was going to bust. Kept thinking of the strongman comps where they hold the pillars with chains as long as possible. What a burn.
Sets....60x15,60x15,60x11,60x11,hold 60 for an eternity!!
Low cable 21's
1 set with with 70, second set with 90.
Old arms were scorched, felt great. My PWO drink was exceptionally good.
United StatesSuffice to say, they have been great. Friday, really hit the rear delts well. I really like the bent over cable crossovers. (once I got the hang of them). I liked them so much when the workout was over, I went back and did another 3 sets.
Yesterday was chest, and it was good. After the workout was done, I did alot of heavy isometrics on the hammer strength machine, great pump and burn.
Today was triceps and biceps. I had my triceps smoking, then forgot all about them as I smoked biceps. Really had them burning. Didn't know how to hold my arms to keep them from hurting. Felt great, and can now still feel it. Here is how the arm workout went today...
Triceps
Power rack extensions
3 good full rep warmupsets of 15 each with just the bar
Sets...85x12,95x6,95x5,100x3
Superset overhead cable extensions with cable pressdowns
sets....80x20,110x15,120x14/80x16,110x8,120x6 and followed this up with just one set of pressdowns...140x10
Decline close grips
Sets....185x3,185x4,185x4
Reverse pressdowns(this was an add in)
Sets....100x10,110x7
Biceps
Incline dumbbells warmup with 3 sets of 15 reps each with a 25 lb. dumbbell, full slow range of motion
Straight bar curls(standing)
Sets...85x11,100x4,(100x4,60x10),(100x3,70x5)
High pulley cable curls(these were a burner. The last "set" I just pulled out the weight and flexed and held till I thought I was going to bust. Kept thinking of the strongman comps where they hold the pillars with chains as long as possible. What a burn.
Sets....60x15,60x15,60x11,60x11,hold 60 for an eternity!!
Low cable 21's
1 set with with 70, second set with 90.
Old arms were scorched, felt great. My PWO drink was exceptionally good.