Having missed last nights session due to a car accident (Not Me), Today has become a Back & Biceps training day. I’m using a new gym today that I’ve not used previously for back and biceps so I may need to get creative in what I’m doing. Looking forward to smashing it!

Total Workout Time: 1 hr 14 mins

Weights Workout: Back & Biceps
Exercise 1: Chin Up’s
8 reps @ no weight – Wide Grip
8 reps @ no weight – Reverse Grip
8 reps @ no weight – Medium Grip
Comment: Wow, these felt really tough, I think last week has caught up with me! Jesus, struggling! This could be a tough workout

Exercise 2: Dumbbell Row (Standing)
10 reps @ 35 Kg
10 reps @ 37.5 Kg
10 reps @ 40 Kg
Comment: Good Weight, can definitely hit the 40 Kg going forward. Good form, happy. Saw a young fellow with absolutely terrible form next to me! Get your form right guys, don’t sacrifice form for heavier weights!

Exercise 3: Bent over Barbell Row (Standing)
10 reps @ 30 Kg
10 reps @ 50 Kg
10 reps @ 50 Kg
Comment: Nice exercise, up weight!

Exercise 4: Barbell Curls
10 reps @ 30 Kg
10 reps @ 30 Kg
10 reps @ 30 Kg

Comment: Barbell curls are just great for biceps. Nice set, Up weight!

Exercise 5: Straight Arm Rope Pull Downs
10 reps @ 41 Kg
10 reps @ 50 Kg
10 reps @ 68 Kg
Comment: Really nice exercise, can definitely up the start weight here, but remember I’m in a new gym so it may not correspond to the cable machine in my regular!

Exercise 6: Biceps Cable Curl (Bar)
10 reps @ 27.5 Kg – no rest
10 reps @ 36 Kg – no rest
10 reps @ 50 Kg
Comment: the 50 Kg was nice, again not sure if this was transferable to the weight in my regular gym, but it doesn’t matter, I got the pump!

Exercise 7: Straight Arm Pull Down – Dropset
10 reps @ 68 Kg – no rest
10 reps @ 54 Kg – no rest
10 reps @ 48 Kg – no rest
10 reps @ 32 Kg
Comment: Nice finisher here for my Lats!

Exercise 8: Biceps Curls – Alternative Arms no rest
10 reps @ 12.5 Kg – no rest (Preacher)
10 reps @ 12.5 Kg – no rest (Preacher)
10 reps @ 12.5 Kg – no rest (Standing Curl)
10 reps @ 12.5 Kg – no rest (Hammer Curl)
10 reps @ 12.5 Kg (Across Body)
Comment: Nice Giant Set to finish off biceps. Perfect.

Weights Mood: At the beginning I felt like I wasn’t going to make it through, but soon got into it and ended up with a great weights workout! Very Happy

Cardio: 20 mins – Incremental Intervals – Bike
We’re doing incremental intervals today for 22 minutes, I’m on a new bike so I need to ensure I’m pushing myself without focusing on what resistance I’m using

Minute 1 – Barely turn pedals
Minute 2: – + 1 level and RPM= >70
Minute 3 – + 1 level and RPM = >80
Minute 4 – + 1 level and RPM = >90
Minute 5 – + 1 level and RPM = > 100

Repeat above x 4 times with 2 extra minutes at the end!
Cardio Mood: Really tough, Quads on fire due to the bike. Happy to have made it through.

FacelessFitGuy
FacelessFitness