So after having the Thursday night off for our Adelaide Steemit Meetup, I was feeling very energetic and ready to smash out a solid session. Plus I had half a scoop on the really strong pre workout I have so I literally had to tell myself that's enough otherwise I could have spent much more time in the gym.

Last night I hit arms day again, and snuck in some abs while I was at it :D

If you would like to join us for the 100 rep challenge started by @steemmatt please do. I encourage everyone to make the commitment to better themselves health wise. Exercise is always the best medicine.
Here is the original post:
https://steemit.com/health/@steemmatt/the-steemit-daily-100-rep-fitness-challenge-day-1-find-your-inspiration-and-join-me-now

☠️ The Workout - Arms Day ☠️

Warmup Sets

💪 12 reps * 5 sets bicep curls, @15kgs

💪 12 reps * 5 sets tricep extension seated, @32kgs, @39kgs, @46kgs, @39kgs, @32kgs

Working Sets

💪 12 reps * 5 sets standing tricep push downs, @26.25kgs, @33.75kgs, @41.25kgs, @33.75kgs, @26.25kgs

💪 12 reps * 5 sets standing tricep pull up behind head, @17.5kgs, @21kgs, @24.5kgs, @21kgs, @17.5kgs

💪 12 reps * 4 sets + 8 reps * 1 set single arm bicep curl, @20kgs, @25kgs, @30kgs(8 reps), @25kgs, @20kgs

💪 12 reps * 5 sets cable double bicep curls super set with exercise above, @5kgs, @7.5kgs, @10kgs, @7.5kgs, @5kgs

💪 8 reps * 5 sets preacher curls, @15kgs

💪 12 reps * 5 seated tricep push down @53kgs, @67kgs, @81kgs, @67kgs, @53kgs

💪 12 reps * 5 sets single arm bicep curls, @12.5kgs

💪 12 reps * 5 sets rope tricep extension turnouts, @20kgs, @25kgs, @30kgs, @25kgs, @20kgs

💪 12 reps * 5 sets iso lateral tricep extension, @5kgs

💪 20 reps * 5 sets cable arnie ab crunches, @24.5kgs

💪 20 reps * 5 sets oblique cable crunches, @10kgs

I also did a half km walk to wind down.

☠️ Meals for the Day ☠️

Breakfast I had a milo.

no morning tea was fasting, but slipped up and has a few chips.

Lunch I had a bcaa shake.

Afternoon meal was some fruit.

Dinner I had a one of my meal packs. Plus lamb cutlets.

During my workout I had a shake, with 10 grams of essential aminos + branched chain aminos and 2.5 grams of creatine and 2.5 grams of glutamine.

☠️ The Workout - In Pounds ☠️

Warmup Sets

💪 12 reps * 5 sets bicep curls, @33 pounds

💪 12 reps * 5 sets tricep extension seated, @70 pounds, @85 pounds, @101 pounds, @85 pounds, @70 pounds

Working Sets

💪 12 reps * 5 sets standing tricep push downs, @57.8 pounds, @74.4 pounds, @91 pounds, @74.4 pounds, @57.8 pounds

💪 12 reps * 5 sets standing tricep pull up behind head, @38.5 pounds, @46 pounds, @54 pounds, @46 pounds, @38.5 pounds

💪 12 reps * 4 sets + 8 reps * 1 set single arm bicep curl, @44 pounds, @55 pounds, @66 pounds (8 reps), @55 pounds, @44 pounds

💪 12 reps * 5 sets cable double bicep curls super set with exercise above, @11 pounds, @16.5 pounds, @22 pounds, @16.5 pounds, @11 pounds

💪 8 reps * 5 sets preacher curls, @33 pounds

💪 12 reps * 5 seated tricep push down @116.5 pounds, @147.5 pounds, @178.5 pounds, @147.5 pounds, @116.5 pounds

💪 12 reps * 5 sets single arm bicep curls, @27.5 pounds

💪 12 reps * 5 sets rope tricep extension turnouts, @44 pounds, @55 pounds, @66 pounds, @55 pounds, @44 pounds

💪 12 reps * 5 sets iso lateral tricep extension, @11 pounds

💪 20 reps * 5 sets cable arnie ab crunches, @54 pounds

💪 20 reps * 5 sets oblique cable crunches, @22 pounds

src