Surprisingly busy gym today! Today
I have taken one of your best mates to the gym with me. It’s great to have a
workout partner, as you bounce of each other and push yourselves to try the heavier
weights!
As per all my workouts, prior to the
gym I have taking the following supplements to aid my workout (30 minutes
prior):
BCAA’s – 5g
Arginine Alpha
Ketoglutarate – 2g
CLA ‘s x2
Workout
|
Set One
|
Set Two
|
Set Three
|
Set Four
|
Barbell Curl
|
12 x20kg
|
10 x 20kg
|
8 x 30kg
|
6 x 30kg
|
Dumbbell Preacher Curl
|
12 x 25kg
|
10 x 30kg
|
8 x 35kg
|
6 x 40kg
|
Dumbbell Bicep Curl
|
12 x 10kg
|
10 x 12kg
|
8 x 16kg
|
6 x 18kg
|
Concentration Curls
|
12 x10kg
|
10 x 14kg
|
8 x 14kg
|
6 x 14kg
|
Barbell Triceps Extension
|
12 x 20kg
|
10 x 25kg
|
8 x 25kg
|
6 x 25kg
|
Close grip bench press
|
12 x 30kg
|
10 x 50kg
|
8 x 60kg
|
6 x 60kg
|
Cable Triceps pushdown
|
12 x 41kg
|
10 x 45kg
|
8 x 55kg
|
6 x 64kg
|
Dumbbell standing Triceps Extension
|
12 x 20kg
|
10 x 24kg
|
8 x 28kg
|
6 x 34kg
|
(Please note that exact results may vary based on the individual)
Today I have highlighted in Green, the areas where I have managed to increase the weight from the previous workout. Red will indicate a reduction and white, well just remained the same.
Today I have highlighted in Green, the areas where I have managed to increase the weight from the previous workout. Red will indicate a reduction and white, well just remained the same.
As you can see from today’s arm
workout, I have done well and increase in a lot of the sets, mainly the Triceps
extensions!
As a post workout supplement, I have
taking MyProtein’s Hurricane XS. Great shake which hits your required carbs and
protein, as well as creatine and HMB.
Tomorrow - Shoulders
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