Biceps - 20 sets I'm having great bicep sessions since I started going heavier. I know they're blasted because I can handle the 45's when I get there and can't do anything with them at the end of the session.
7/26 Situps 3x10 7/27 .77 miles in 11 minutes Dumbbell Overhead Press 60 pounds (each) 1x10 60 pounds (each) 1x8 60 pounds (each) 1x6 60 pounds (each) 1x5 60 pounds (each) 1x4 50 pounds (each) 1x6 Dips 45 pounds 4x10 45 pounds 1x9 1x10 Dumbbell Lateral Raises 25 pounds (each) 5x10 20 pounds (each) 1x10 Cable pushdowns 55 pounds 3x10 Rear Delt Machine 130 pounds 4x10 120 pounds 1x10 Skull Crushers 60 pounds 3x10 70 pounds 1x6 70 pounds 1x5 Standing Arnold Press 20 pounds (each) 2x10 25 pounds (each) 1x10 Overhead Cable Extension 60 pounds 1x10 65 pounds 1x8 60 pounds 1x10
7/28 23 minute walk out side Squats 187 pounds 1x10 217 pounds 1x10 237 pounds 1x10 257 pounds 5x5 227 pounds 1x5 Leg Press (decline) 360 pounds 3x10 410 pounds 3x10 Leg Curl Machine 175 pounds 2x8 175 pounds 1x6 Seated Leg Curl Machine 100 pounds 2x10 110 pounds 1x10 120 pounds 1x10 close foot Leg Press (Decline) 270 pounds 3x10 Calf Machine 100 pounds 3x10
I'm resting. I could have done something (probably forearms), but I just want to let my body catch up. What went on in the past few days took its toll, lol.
7/29 Pull ups 1x20 2x10 Latpull downs 180 pounds 1x5 185 pounds 1x5 190 pounds 1x5 Chin ups 1x12 1x10 1x11 Leg raises (laying down) 3x20 Kettle bell side crunches 45 pounds 3x10 Sit ups (decline) 2x20 1x25
Thursday rear and side delts Friday afternoon - 70 minutes of sun walking evening - forearms I'm down to 173 lbs. Moving in the wrong direction again.
Unassisted dips - 10 sets Tricep dips w/ 45 lb. plate - 10 sets Pretty straightforward plan to blast the crap out of my upper areas so I can focus on legs for a couple of days.
Biked 21K with the wife and kids today, our ride almost turned to nightmare when my son (he's 4) lost his pedal and completely jammed his foot 180 between our Trail-A-Bike Tandem's rear wheel and seatstay. I was convinced he would have a broken foot and torn ligaments, but no, just bad scrapes and bruises. His foot was so stuck that I had to deflate the tire and pull the rim out as hard as I could while my wife was freeing him. Crazy.
Leg curling exercises, 20 sets Upon completion I spent some time trying to stretch my upper half. Yikes.
