First off yesterday, it was to humid to go to the Box for me, I am such a wuss-I didn’t want to run or jump rope in the humidity. Also, I haven’t benched pressed or done ancillary work on my biceps or triceps. One of the best investments we made at our house was in gym equipment. Our power rack, barbell and Olympic weights come in handy, when you are being a baby because it is to hot outside to run and jump rope or when the snow and ice make it impossible to get out of the house. So tonight I worked on the following:
Bench Press (5,5,3,3,1) 95, 100, 105,110 and 115- at 115 I couldn’t push the bar off the rack, so I needed help. I did 1 and 1/2 reps-which is awesome. Last week I could barely push 100 pounds for 3-4 reps. Also, my dog isaac decided he wanted to get in on the benching.
Isolated Bicep Curls w/ Dumbbell: 3 sets with increasing weight- 25 pounds was to much and I couldn’t push out a lot of reps, and struggled with this much.
Pull ups-I can barely do these with the assistance of a very thick band, practice practice practice, is what is comes down to. However, this was the hardest movement I did of the evening.
Hammer Curls-I think this is my favorite movement for strengthening by biceps.
Standing Shoulder Press/Strict Press: This movement always sets my shoulders on fire, regardless of the weight. I have just been using our 45 pound barbell when I am doing these, tonight I thought i’d try adding 5 pounds per set. There was still a lot of burning but it wasn’t impossible for the remaining sets.
Tricep push back-I think i see better results from dips and skull crushers than this movement-however when I was pushing the 30 pound dumbbell, I felt my triceps working.
Air squats: No weight and why not. Squatting never hurt anyone.
Sleep. Move. Eat. Breathe. Repeat 