Getting caught up on the log from over the weekend.
Everything went very well this weekend. My weight dropped back down to 234.2 at its lowest. Yesterday was a family day and off day for me, I got up early to get my cardio done and out of the way so my weight was up a little as I woke up two hours earlier than normal. Today following off day I was 235. All good, I said in my video last week that I wanted to harden up and stabilize around 235 and I feel that is what is happening so I am happy thus far.
Saturday I trained arms – Superset style with rests in between each movement so that I could regain my wind to get the most out of each set.
Arms: Top sets listed
I did 7 warm up sets on my first movements before getting into working sets. I find the deeper I get into prep the more time I take warming up the better my sessions go.
1 second full contractions on all reps
1A) D handle dual handle pressdown
50 x 10
50 x 8
INTO
1B) Single Arm Standing DB Curl (keeping my elbow pinned back curling forearm into bicep not out in front of me)
35 x 8 x 2
2A) Rope Cross Body Extension (Stack behind me)
30 x 12 / 10
INTO
2B) DB Preacher Curl
35 x 9 / 7
3A) Close Grip Bench press (using flex leverage press)
275 x 10
315 x 9
INTO
3B) Free motion Standing Cable Curl
50 x 8 / 6
4A) Hammer Dips
4pps x 8 (worked up to one top set)
INTO
Hammer Overhead Curl MTS Machine
60 x 9 / 7
