Week 3 Day 6 - A call to arms!

By the time I got home last night, I just didn't feel like typing....and well I had church and some friends over, so am just now getting to last nights log.

So Chest, Bi's and Tri's - longest workout of the week, 3 body parts, 3 exercises so 9 total...3 per for 27 total sets - that's a bit of a time investment.  :P

I'm just going to get right to it:

Chest 

Flat Dumbbell Press - standard flat bench bench press.  If you don't know the rules to the lift, ask, otherwise I'll just think that you know how to do it.  Again with dumbbells.

50 x 20

65 x 12

75 x 12

Incline Dumbbell Press - 90degree rotation/hands to shoulders - sounds complicated but its not.  Incline bench dropped all the way to post - so roughly 45degree angle. As you drop the weights to your shoulders you rotate the palms in 90degrees and keep your hands over your shoulders.

42.5 x 20

47.5 x 12

50 x 8 - 35 x 4 (with the shortened rest period, 50 was too much to finish)

Elevator Cross-ups - basically standing cable raises.  Crossover machine, standing square between the weight stacks, facing perpendicular and 2-4 steps out of center (towards a mirror/wall essentially).  Knees slightly bent, hands begin behind and to the side of your rear and the weights are brought up in a single motion to above your eyes, keeping your arms straight thru the movement, bringing your hands together at the top of the motion.  Sounds more complicated than it is. Ask if you need help, I'll make a quick video or something.

40 x 20

50 x 12 tough

40 x 12

Bi's - I go to the bicep first to give the tri's a break after the chest workout.

Straight Bar Cable Curls (double pulley) - bent knees, short straight bar, start with arms extended straight and curl up to nose keeping elbows at your side.

40 x 20

60 x 12

80 x12

Standing Alt Hammer Curls - dumbbells again (see a pattern???) - hammer curls are straight arm, palms in, curl to 90-100degree keeping palms in thru the movement.

20 x 20

30 x 12

35 x 12

EZ Curl Bar - this is the shorter bar bell that kind of looks like a 'W' - arms straight, curl to shoulders.

55 x 20

65 x 12

75 x 12

Tri's - now that they've had a time to rest we get to totally shred them...and they're sore today, so I KNOW I did a good job.  ;D

Standing Bent Bar Push Downs (single pulley) - this bar is a very small inverted upside down 'V'.  Arms at 90degrees, elbows locked at your sides and push straight down - do not let weights go past 90 on the return.

40 x 20

65 x 12

75 x 12

Crossface Extention - these might scare you a bit, but it's ok as you have your other arm to spot yourself.  :P  Lying on a flat bench you will start with the dumbbell above your face, your shoulder slightly elevated and your chin tucked into the shoulder, palm towards your feet.  Lower the weight across your face while keeping your free hand in the crook of your elbow, extend to return to a straight arm.  If you start to tire, move your freehand to your wrist to spot the drop and push. 

17.5 x 20

30 x 12

30 x 12

Reverse Push Downs (double pulley)  - 'W' bar outside grip - palms are up on this exercise, using the bar that looks like a 'W' grip the bar on the outside so your biceps are slightly supinated (palms turned in towards each other), I generally stick my thumbs on the outside of the bar.  Extend arms to floor, keeping your knees bent and a bit of a bend in your lower back.

It was a good solid workout, I was sweating like mad at the end and my arms were on fire.  

Pre-workout - Arginine Extreme, Catalyst x 3

Post-workout - Post-Workout Recovery immediately following, OmegaPlex and Bio-RQ when I got back to the homestead.

Off to do some legs!