2017-09-15 training log

Geez… it must have been International Arm Day at the gym today. Everybody was kung foo curling.

The switch away from supersets to just alternating is good. My session is taking longer, but I am getting more out of it. Pushing most sets to failure, trying to get out of it as much as I can. Apart from the first two heavy exercises, everything else I really try to work by pure muscular contraction – especially the cable exercises, which lend quite well.

Feeling good about the adjustments. Will stick with this for a bit.

I’m starting to wonder if this may be my general programming approach: more bodybuilding-like, but still with some strength-building elements. It’s certainly proving to be more friendly to my body, and while I’m not building strength as quickly as I’d like, there’s still progress and it feels like solid progress. I need more weeks of this under my belt to make a better evaluation, but so far so good.

  • BB Curls (elbows in, wider grip)
    • 55 x 8
    • 65 x 7
    • 75 x 6
    • 85 x 5
    • 95 x 4
    • 105 x 3
    • 85 x 12 (AMRAP)
    • 85 x 6 (50%)
  • Close-Grip Bench
    • bar x 10
    • 105 x 8
    • 125 x 7
    • 145 x 6
    • 185 x 5
    • 205 x 4
    • 225 x 3
    • 195 x 12 (AMRAP)
    • 195 x 6 (50%)
  • Incline Hammer Curls (3 second eccentric, go to failure, then stand and do AMRAP alternating supinated curls)
    • 25e x 12
    • 25e x 12
    • 25e x 9
  • Standing French Press
    • 75 x 15
    • 75 x 15
    • 75 x 15
  • Cable Curl (hold/sqeeze at top)
    • 50 x 35
    • 50 x 24
    • 50 x 21
    • 40 x 5 (drop)
    • 30 x 5 (drop)
  • Rope Pressdowns (First 20, twist out hands at bottom; remainder straight hands pushed to failure)
    • 60 x 40
    • 60 x 40
    • 60 x 31
    • 50 x 6 (drop)
    • 40 x 5 (drop)

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