i’ve had a bit of a head cold for the past couple of days, which is pretty annoying.
Thursday was rest day, although i got of the tram early on the way home from work, and walked home from the zoo.
Friday I took another one of my mates from work and we trained arms. It was a good workout but towards the end i was just exhausted. I think trying to train that hard with a cold might have been a little bit too ambitious. My arms routine is pretty brutal.
I start off with supinating dumbbell curls. 3 x 8 – 12, then 1 x 25. I don’t have to go very heavy with these, just good technique, slow and controlled.
Next we did some dips and bench dips. I miss the dip machine at my other gym, which i load up heavilly.
After this is the heavy stuff, 3 x 6 – 8 concentration curls, with 3 x 6 – 8 tricep pushdown in between. This is about the only thing that i really try to go heavy on at the moment, the rest is more about higher reps and good technique.
Next is seated barbell curls, superset with cable kickbacks. I like the seated barbell curl a lot because you can’t really cheat on it by swinging your hips or back or shoulders or anything else. Also the bicep is constantly under contraction and you elbow is only partially extended at on the eccentric part of the excercise. Cable kickbacks is becoming a bit of a favourite as well. 3 x 8 – 12, and 1 x 25 for each of these again.
Finally to finish up we do preacher curls and rope pulldowns. By this stage i was feeling really out of it, but we gutted it out!
It was a great workout.