End of week 2, arms and abs
Ndure, Athletic Greens, some dynamic work.
Warm-up with rope pushdowns 3x12 with about 80% of work weight
Superset:
- rope pushdown, 4x12, hard squeeze at the bottom
- dip machine, 15/12/9/6 increasing the weight -- this was really tough
Superset:
- DB triceps extensions, 4x12 with fairly light DBs (45s, I think) need to go up a little next time
- over-head rope extensions, slightly bent over, big squeeze at full extension, 4x12
Some DB curls to warm up (2x10)
Superset:
- Seated DB curls, 4x8, supine grip with wrist/hand back with 3s negatives
- Machine preacher curls, hard flex at the top, 4x10 (really hard)
Superset:
- reverse EZ bar curls, 4x15, practically nothing on the bar by this point
- Hammer curls with 25s, 4x10, both hands at once -- brutally tough
Any old grandma could have taken me by the end. Yeah, thrown in some gratuitous ab work. And then vomit.
Everything is tired and sore. Taking my wife out for a date and will likely eat too much, which should be just enough.
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