My Training Journal: Main Page
All-Out 8-Week Mass Attack. No Holds Barred.
Day # 5 of 56 - 01-18-01
Arm day. I had a trouble getting sleepy last night so I played a little XBOX until I was sleepy. I don't know what contributed to the restless ness, because I didn't eat anything out of the ordinary. But once I was able to get to sleep I slept well but 4:30 am came much earlier than I wanted it to. Thank goodness it's the weekend because I need some rest and recoup time.
I trained calves this morning much in the same way I have done all week.
After warming up it was on to arms.
Close grip bench - 1x10 - 135lbs, 1x6 - 185lbs, 1x6 - 225lbs, 1x3 - 275lbs, 1x6 - 225lbs
Dumbbell over head press - 1x10 - 60lbs, 1x10 - 70lbs, 1x10 - 80lbs
Cable push downs - 1x12 - 120lbs, 1x12 - 150lbs, 1x10 190lbs, 1x10 - 210lbs
Overhead cable extensions - 2 x 12 - 120lbs
One arm cable push downs - 2x15 - 50lbs
Dumbbell kickbacks - 1x12 - 35lbs, 1x12 - 45lbs
V bar cable push downs - 2x12 - 210lbs
Barbell curls - (warm with the bar for 20 reps) 1x6 - 115lbs, 1x6 - 135lbs, 1x4 - 165lbs, 1x6 - 135lbs
Dumbbell curls - 1x10 - 40lbs, 1x6 - 70lbs, 1x12 - 40lbs
Preacher curls - 1x10 - 75lbs, 1x6 - 85lbs
Cable curls - 21s (7 reps from ½ contraction to full contraction, 7 reps from full stretch to half contraction, 7 full range of motion reps) 2 sets
One arm cable curls - 1 set, 10 reps with 30lbs, 20lbs, 10lbs
Machine preacher curls - 1x10 - 80lbs, 1x6 - 110lbs, 1x10 - 60lbs
My arms were swollen big time today. The pumps I am having are great. I have had people that I see on a daily basis tell me it looks like I have gained some size. That is the best tool for judging if what you are doing is working so with all the attention I have received I know this stack is working great. Well now it's time for my 2 off days, they are much needed. So until Monday, take care.
I strive to be the best, not just my best but also the best period.