1 JAN: Abs and arms

I'm finally making the kind of progress I've always wanted to make on my arms, in both strength and size.  Once every 5 days is about right for my direct arm work, and doesn't hurt my compound pressing and pulling - seems to be helping in fact.

  1. 5 mins on treadmill
  2. played on TRX with lots of functional stuff. The high tension holds seemed to ingnite my nervous system - weight felt easy today
  3. Warm-up super-set:
    a. incline dumbbell curl;  25s x 12, 10
    b. overhead dumbbell extension:  50 x 12, 10
  4. EZ-bar curl: 75x7; 85x7; 95x2; 80x7; 90x5; 95x2
  5. EZ-bar skull crusher: 65x7; 75x5; 85x3; 70x7; 80x5; 90x4
  6. Super-set going for 'pump':
    a. Machine reverse curl: 60 x 20, 15, 12, 10
    b. Machine tricep extension: 65 x 20, 15, 12, 10
  7. lots of TRX ab work.  Much harder than normal panks and whatnot.

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