a lifter’s diary… Volume 3
Today was ARMS. As I have done all week I heavily modified my workout by subtracting sets from each exercise. This routine hasn’t changed too much… It was excessive as the others. I slept like utter garbage last night. More back pain… I woke up good though. Had an apple and a serving of apple sauce before I went to the gym. Just wanted to get a little something in my stomach before Atomic ARMS…
The Old ARM Routine was of :
Biceps…
3 Sets of Standing Cables.
3 Sets of Straight Bar Preacher Curls with the Blue Fat Grips.
6 Sets of Double Dumbbell Curls, w/ alternating each set between Hammer & Regular Grips.
3 Sets of Cable Preacher Curls.
Triceps…
3 Sets of Dips Superset w/ Kettlebell Behind the Neck Tricep Extension.
3 Sets of Cable Rope Tricep Extension.
3 Sets of E-Z Bar Incline Skull Crushers.
3 Sets of Straight Bar Skull Crushers.
3 Sets of Cable Behind the Neck Extensions.
ARMS FEEDERS…
5 Sets of Dumbbell Skull Crushers Superset w/ Dumbbell Hammer Curls, light weight, do as many as you can for each…
ABS…
10-14 Sets of different varieties of Ab Exercises….
The modified ARMS Routine is :
Biceps…
2 Sets of Standing Cables.
3 Sets of Straight Bar Preacher Curls with the Blue Fat Grips.
4 Sets of Double Dumbbell Curls, w/ alternating each set between Hammer & Regular Grips.
3 Sets of Cable Preacher Curls.
Triceps…
3 Sets of Dips Superset w/ Kettlebell Behind the Neck Tricep Extension.
3 Sets of Cable Rope Tricep Extension.
2 Sets of E-Z Bar Incline Skull Crushers.
2 Sets of Straight Bar Skull Crushers.
2 Sets of Cable Behind the Neck Extensions.
ARMS FEEDERS…
4 Sets of Dumbbell Skull Crushers Superset w/ Dumbbell Hammer Curls, light weight, do as many as you can for each…
ABS…
4 Sets before I started my workout…
6 Sets of 4 of Vacuums towards the end of my Biceps and the beginning of my Triceps…
6 Sets Hanging Leg Lifts after my ARM Workout.
I shaved about 70 minutes off my normal time. Energy Levels were better, the workout intensity was nice. The core workout alone was around the 70 minute mark, which is fast for me. Only time will tell how my body will react to this.
“The only way of finding the limits of the possible, is by going beyond them into the impossible.“ ― Sir Arthur C. Clarke