2015-10-16 training log

Indulge me for a moment.

I know I’m no where near a level to care about “imbalances”. And I know a lot of things continue to look better as fat sheds — like your shoulders just look better the leaner you are, and I see that in others and in myself. Still, there are a couple places where I’d like to pick up.

First, my calves. In the grand scheme, they’re fine. But because there’s this slight curvature to my shin bones, it makes my calves look thin. It’s all visuals, but it’s the sort of thing where my calves need to be larger than normal (proportionally speaking) to then look normal. But no big.

Second, my biceps. Yeah, I feel so gym-bro for saying it. But I’ve spent the past few years doing all this pressing work so relatively speaking I’ve got a lot of triceps. When I look at things, the biceps just aren’t there; in fact, when my biceps are pumped (and nothing else is), then things look proportioned. So yeah, I feel so bro for this, but it’s there. Thus, I am trying to play around to see what I can do.

I do dig the 100’s, esp. when it’s a challenging weight to start with (e.g. 40-70 reps; not a weight you can do 100 with).

I also spent today really trying to just work the muscle. Minimizing swinging (save it for later on, like last reps of last sets), move from just contracting the relevant muscles. Sure I went down a little bit in reps and such, but meh — I felt it more and worked things more.

I also remembered to do a little more extra stuff, like drop-sets after DB curls. I also, for grins, opted to make the pushdowns be a superset with preacher curls. I picked too light a weight on the preachers, but that’s ok. I think I’ll give this a go for a while and see where it gets me. That said, I do think I should have pushed the pushdowns a little more on each set. I was being a little conservative so I could see where this was going to go… should have pushed more to failure. But no problems.

  • Barbell Curls
    • 30 x 100 (protocol: AMRAP, rest as many seconds as remaining reps; continue; repeat until 100 total)
  • DB Curls
    • 25e x 10
    • 25e x 10
    • 25e x 10
    • 25e x 7, then drop set
  • Close-Grip Bench
    • bar x 5
    • bar x 5
    • 95 x 5
    • 125 x 4
    • 145 x 3
    • 165 x 2
    • 185 x 1
    • 145 x 16 (AMRAP)
    • 145 x 7 (50%)
  • Pushdowns
    • 40 x 15
    • 40 x 15
    • 40 x 15
    • 40 x 15
    • 40 x 15, drop set
  • Preacher Curls (superset with pushdowns)
    • 35 x 12
    • 35 x 12
    • 35 x 12
    • 35 x 12
    • 35 x 20

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