Now And Then Series – Arms/Shoulders

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.

finisherarmOnward!  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?