First day doing arms after a week layoff for my grip!
Repeated same weights (no increase). Will do a week of that and see how that goes and then perhaps go up. This would put arms and legs at different "go up" points (still every 2 weeks, but offset). Except for tricep press which goes up every single week.
bench 135/130# (no pauses)
machine curls 85/85#
tricep press 185/185#
seated rows 125/125#
pec flies: 110/105#
lat straight arm pulldowns: 90/90#
straight arm, v-shaped arm raises 12.5/12.5# dbs
rot cuff, bent arm abduction (alt L/R sides) 30/30#
Back hyperextensions, 10#
prone shoulder stabilization flies 5/5#
* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.
(2 sets each, 30 sec count, alt L/R except calf/shin):
calves and back
skipped but iced and Motrined ankle!
* Workout: Pretty strong. Felt a little elbow stiffness. Little hand feeling in right hand...but no problem with push pressing on heels of hands or hammer curls on the edges of hands. Ankle feeling a little better as I hobbled around.
* Diet: High in calories and veggie low. Only one Poly salad and not even eggwhite-veggie craziness today. Lot of protein bars.
* Weight: 163 (-2).