Checking in again guys, ....at 6:30PM...again... creepy... It's Wednesday this time though(HUMP DaAaAAY), writing about this morning's workout and man, it was a DOOZIE..or DOOZY?.. Had the opportunity to work out with a buddy this time. I think it's always good to train with someone who shares the same passion for training as you. It's clear him & I are likeminded and both give it everything we have, EVERY SINGLE TIME. NOT ONE TIME, NOT EVERY OTHER.... EVERY . TIME ... ALWAYS. Okay okay, sorry dialing it back. We hit arms SUPAH HAHD today. Started with triceps and went on to biceps afterwards. All and all it was a great workout, great pump and gainz were most definitely made.(As they always should be..)
03/07/17 Triceps & Biceps
Close-grip bench press - 1 warm up set of 10 reps
4 working sets of 10 reps (last set was also a drop set)
Lying alternating dumbbell tricep extensions - 4 working sets of 12 reps(each)
Tricep pressdowns supersetted with one-arm overhead tricep extensions
3 sets of 10 reps - 3 sets 15 reps each arm
Reverse-grip pressdowns - 3 sets of 15 reps
Cable Tricep kickbacks - 3 sets of 12-15 reps (I believe...?)
MOVING ON TO DA BICEPS. (obviously the most important muscle group there is...)
Barbell Curls(for the girls) - 1 warmup set of 10 reps
4 working sets of 10 reps
Incline dumbbell curls(again for the girls.. duh) - 3 sets of 10-12 reps each side
Cable bar curls (from low pulley) - 3 sets of 15 reps (focusing on the squeeze at the top)
Prone incline(lying stomach down on an incline bench) dumbbell hammer curls - 3 sets of 10-12 reps each side.
cable Rope Hammer curls(low pulley) - 3 sets of 15 reps (increasing weight each time, dropset on last set)
BOOM, THE ARMS HAVE BEEN DESTROYED..
Then I went on to cry and do cardio and cry some more. 1 minute warm up - 20 minutes (45 seconds fast, 15 seconds ALL OUT) intervals. 3 minute cool down.... try it, i dare you. Yeah, that's what I thought. It sucks.
Again it was awesome to train with someone.. normally train by myself so it's always nice to have someone to train with! We're doing it all over again tomorrow because WE KNOW WHAT IT TAKES TO MAKE PROGRESS.
Do the things that suck. Every day. That's how you make progress. That's how you see the results. Discipline yourself, do the work, and live like a boss. Push yourself and keep striving to do better.
Go follow my training partner today, on instagram! Austin Elliot -- @Austinelliot11
I'll talk to you guys soon. Thanks for actually reading these, if you do, I appreciate you. <3
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