Fitness Diary #3: Still Learning!
This is the third fitness diary if you never got that from the title. Make sure to follow my blog page so you can go on this amazing journey with me, we can progress together! I also have a fitness log series where once a month I'll compare last months lifts and weigh-ins!
Getting Started
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Today at the gym I worked out my arms and a touch of back. Like the last few times I went to the gym I never had a workout partner. I always hated going to the gym alone but now that I became friends with some of the usual guys that go to the gym theirs is almost always someone there to ask for some tips and to give me a spot so going alone isn't to bad.
I did a total of 8 exercises. 7 arm exercises and 1 back exercises. For arms I try to do 1 bicep exercise and 1 tricep exercise then rotate back and forth so it would look like (bi x tri x bi x tri x bi x tri x bi)
Exercise 1
Bicep Curls
Curls for the girls! Or as some police officers would say Curls are for girls! Bicep Curls will obviously work out your biceps. I usually do these bad boys sitting down. To do a bicep curl you will take your dumbbells start by your sides and curl them so they become shoulder level make sure to squeeze your muscles as much as you possibly can when you reach shoulder height. This will allow more blood to flood to your muscles.
My Performance
30lbs x 8 Reps
40lbs x 8 Reps
45lbs x 8 Reps
25lbs x 6 Reps (super set)
40lbs x 5 Reps
Those number are starting to get pretty big for myself I remember last year when all I could curl was 25lbs talk about serious GAINZ!
Exercise 2
Close Grip Bench Press
Close grip bench press is a lot like a normal bench press but your hand will be closer together so it will hit your triceps more so than your chest.
My performance
95lbs x 8 Reps
115lbs x 8 Reps
135lbs x 8 Reps
135lbs x 8 Reps
Exercise 3
V-Bar Triceps Cable Pull Downs
This exercise is done on the cable machine with the V-Bar, its like the rope pull downs just with a V-bar.
My performance
75lbs x 15 Reps
105lbs x 8 Reps
150 x 8 Reps
180 x 5 Reps
60 x 6 Reps (super set)
I had really bad form for the 4th set, I definitely never worked the muscle properly so I ended up doing a super set.
Exercise 4
Easy Bar Curls
For the easy bar curls I usually like to do 8 reps of wide grip and 8 reps of close grip so I tend to stay at the same weight for the entire exercise.
My Performance
40lbs x 8 Reps Wide
40 lbs x 8 Reps Close
Done the same for 3 Sets
20lbs x 8 Reps Wide
20lbs x 8 Reps Close
Exercise 5
Dumbbell Skull Crushers
For this exercise you lay down on a bench and raise the dumbbells in the air above your body and bend your arms at the elbow to your skull.
My Performance
30lbs x 8 Reps
30lbs x 8 Reps
20lbs x 8 Reps
I really didn't like this exercise so I only done 3 set
Exercise 6
Hammer Curls
Hammer curls hit your biceps, to do a hammer curl you take your dumbbell and start by your side and curl it to shoulder height but don't rotate the dumbbell like you would for bicep curls.
My performance
35lbs x 8 Reps
40lbs x 8 Reps
45lbs x 6 Reps
40 x 6 Reps
Exercise 6
Overhead cable extensions
attach a rope to the cable machine and with both hands pull the rope directly over your head , and slowly lower the rope behind your head and then return to your starting position.
My performance
30lbs x 10 Reps
45lbs x 8 Reps
45lbs x 10 Reps
30lbs x 8 Reps
Exercise 7
Rack Pulls
Like I said in my blog post "fitness Diary 1: Amazing Start" I love rack pulls. Probably always will. To perform a rack pull you will get a squat back and set up a barbell with weight on both ends of the barbell, just below knee level then lift the barbell and push your hips back locking out the lift.
My performance
45lbs x 6 (warm up)
135lbs x 6 Reps
225lbs x 8 Reps
315lbs x 8 Reps
405lbs x 2 Reps
I felt really tired after this exercise and called it a day.
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Final Words
In the middle of march I am thinking of trying to achieve my 405lbs dead lift goal, I really need to eat a lot if I want to see that happen.
Keep up the good work and these posts!
Thanks Means a lot!
great work buddy ! keep it up, you have my support !
thanks for your constant support!
@fitme: Beastmode! Nice
thanks man