Wow! What a difference a day can make. I had a great workout on Leg Day so I was expecting similar results this day for Chest/Back/Shoulders. It’s funny because although I wasn’t going for a PR for pull-ups today, I eked out a 4th rep on my 5th set slated for 3! And that did it. All the power I sucked into that one last move zapped more than a little of what was left for the other 6 exercises! I didn’t hit any other PRs today, much less the regular weight I’m used to. In retrospect I still think it was worth it. I’d sacrifice just about anything to progress on pull-ups.
Onward! Tomorrow is my favorite day – Biceps, Triceps and usually shoulders. As with yesterday, the shoulder work will look different for me right now, but I’ll list my normal routine here for you. I am pleased to report that my arm workouts have not been affected by my impingement, and I continue to enjoy these days immensely. And as is customary with this series, I’ll include details for this workout based on my starting point in May of 2011. I have no PRs scheduled for this workout because I was having some bursitis pain in my elbow and had to back off a bit. As a result, I’m just now creeping back up to where I was a few months ago.
ARMS/SHOULDERS 4 sets of 8 for all sets 🙁 = omitted for this workout
TRICEPS MACHINE This is a new one that I really like. My gym’s looks a little different than the machine here. I’ve used it in place of unassisted dips for the time being due to the shoulder deal. 60lb, 60lb, 60lb, 60lb
May 2011 – 3 sets of 12 – assisted dips on the GRAVITRON 125lb, 110lb, 95lb
HAMMER CURL 25lb ea, 22.5lb ea, 22.5lb ea, 22.5lb ea
May 2011 – 3 sets of 12 – 17.5lb, 17.5lb, 17.5lb
REVERSE GRIP TRICEPS PULLDOWN (using straight bar at cable station) This is a new one. 70lb, 72.5lb, 75lb, 72.5lb
May 2011 – 3 sets of 12 – TRICEPS PUSHDOWN WITH ROPE 20lb, 20lb, 20lb
CABLE CURL newish due to grip issues with dumbbells 60lb, 60lb, 62.5lb, 62.5lb
May 2011 – 3 sets of 12 – SEATED DUMBBELL CURLS 15lb, 15lb, 15lb
CROSS-BODY 1 ARM PRESSDOWN newish – using a cable machine positioned above head 35lb, 32.5lb, 32.5lb, 32.5lb
May 2011 – 3 sets of 12 – TRICEPS KICKBACK (dumbbell) 12lb, 12lb, 12lb
DUMBBELL PREACHER CURL 17.5lb ea, 17.5lb ea, 17.5lb ea, 17.5lb ea
May 2011 – 3 sets of 12 – 10lb, 10lb, 12.5lb
🙁FRONT RAISE 10lb ea, 10lb ea, 10lb ea, 10lb ea
May 2011- 3 sets of 12 – 5lb ea, 5lb ea, 5lb ea
🙁LATERAL RAISE 12.5lb ea, 12.5lb ea, 12.5lb ea
May 2011- 3 sets of 12 – 7.5 ea, 7.5 ea, 7.5 ea
AB CRUNCH MACHINE 80lb, 80lb, 75lb, 75lb
May 2011 – No Abs
CONDITIONING Jump squats and Jacks Finisher
Superset 4 times, resting for 30 seconds between supersets
50 jumping jacks
10 jump squats
This will be a new finisher for me. It’s hard to find them without push-ups which I’m skipping right now. I always look forward to new finishers, so I’ll let you know how this goes.
So what’s your arm routine look like?
Anyone have biceps to brag about?