Day 17 ~ Arms

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

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.

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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