19 DEC: Arms and Abs
Is it just me or does that sound stupid? "Today was arms and abs day." Well, be that as it may, it serves a purpose. One of the planned movements for today was weighted dips, but I can't find my gear bag, so I didn't have my dip belt. Instead I just banged out bodyweight dips for higher reps.
- Warm-up (to get muscle, but more importantly ELBOW ready for higher loads)
a. incline dumbbell curl: 22.5s x 12, 10
b. overhead dumbbell extension: 45 x 12, 10
- EZ-bar curl: 65x7; 75x5; 85x3; 70x7; 80x5; 90x3
- Dips: BW x 10, 10, 5
Then I did went back and forth on the machine curl and machine tricep extension, just to push some blood. I went light and did 4 rapid fire sets of 10, not resting at all from bicep to tricep work. - Elbow plank: 3 x 35 seconds
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