Concentration Curls (4 sets):35lbs (10 reps)
40lbs (5 reps)
35lbs (5 reps)
30lbs (10 reps)
Thoughts -I think I should have maybe started at 40 because when I went up to it after seeing that I could do 10 I had sort of used my energy before moving up. I may start with 40 next time to get maximum reps out with the heavier weights.
Overhead Triceps Extension With Dumbell (3 sets):35lbs (10 reps)
40lbs (10 reps)
30lbs (10 reps)
Thoughts - I could probably have done a few more sets but I didn't want to burn my triceps out too early so that they could get the benefit of being worked out on other excercises in different/potentially more challenging ways. It was early in the workout at this point.
Hammer Curls (4 sets):35lbs (10 reps)
30lbs (10 reps)
27.5lbs (10 reps)
25lbs (10 reps)
Thoughts - These are always a little bit of a challenge for me but ever since seeing someone do them a while back I really like the challenge they present with working out biceps and it's a little more fun that just your basic bicep curl. I would say this excercise ends up being a staple on every day biceps are included individually.
Triceps Press (3 sets):180lbs (5 reps)
160lbs (10 reps)
150lbs (10 reps)
Thoughts - I like this machine even though it feels weird to sit in because the seat is slanted downward. It's funny lifting something in that way that is heavier than I am that makes me hover about a millimeter above the seat, but I can lift it haha.
Incline Shoulder Press with Free Weights (3 sets):45lbs (11 reps)
40lbs (6 reps)
35lbs (6 reps)
Thoughts - This is also a favorite of mine. Mostly because it makes my biceps look awesome in the mirror while doing them
. This while it does have obvious benefits I feel like is a self-esteem excercise. On days where I feel like i'm really lagging or not performing up to where my crazy mind thinks it should be performing, doing these reminds me that I am strong and it's something i'm good at so it makes me feel better. On this particular day it was awesome to be able to up my max to 45lb free weights but my second two sets were a little lacking. Next week if the same happens I may also do an extra set of 20's with as many reps as I can possibly do to make up for what my arms weren't willing to perform.
Dip/Chin Assist Machine (My current weight is 167.2lbs):110lb resistance with both Dips and Pull-Ups 1 set of each (57.2lbs lifted)
120lb resistance with both Dips and Pull-Ups 2 sets of each (47.2lbs lifted)
Thoughts - For those who are not familiar with this machine it's actually pretty cool and accessible for people who's strong points do not include Dips or Pull-Ups. You set the weight with the pin and it has a platform to balance on which helps to use that weight to counteract your body weight. So say you weigh 150lbs and you set it at 100lbs with the pin, you are doing Dips and Pull-Ups with 50lbs of weight. This is a good way I think to ease into Dips using solely your own body weight which I don't really have a problem with or Pull-Ups using solely your own body weight which I think I am ok at.
Iso-Lateral Military Press (3 sets):55lbs on each side (8 reps)
45lbs on each side (10 reps)
45lbs on each side (8 reps)
Thoughts - I always struggle a little bit with consistency of sets on this machine so I try to include it more as it's something i'm not great at. I always feel like the first set is a struggle but I get it done and then the sets after that i'm lacking a little. It could be placement during the workout but I kinda feel like (in my mind at least), if i've mastered something, I can do it consistently at ANY point in the workout and still be able to deliver the goods. This is just something I need to work harder at, or maybe introduce water a little bit sooner in my workout. The ACG3 even though it's a great pre-workout, it takes all the water to your muscles so you can perform at a higher degree but that also dehydrates you too so at some point you have to bring water into the equation. The one time I did try the electrolyte rehydrator that Vega makes in twin with the ACG3 I felt like it evened it out perfectly so it may be time to invest in some of that in addition.
Palms Up Barbel Wrist Curl Over a Bench (4 sets):70lbs (10 reps x2)
60lbs (10 reps x2)
Thoughts - These are something I dread for one reason or another but I don't want to have massive upper arm and toothpick lower arm so I try to make myself do them. I think me disliking them is good enough reason to force myself to do them. I can't allow myself the chance to be my own worst enemy because it's all downhill from there. I recommend these if you find yourself skipping over forearms in your workout.
Barbel Preacher Curls (with the curved/slanted in the middle barbels):60lbs (10 reps x3)
Thoughts - These were more of a for fun thing at this point. The workout was essentially done for me before the forearm stuff. I guess it was mostly because I had wanted to do one more bicep thing but had forgotten to do them, and I had done the same with 50lbs last week so I wanted to see where I was at and if I could do them. A few days out of the week we set a goal/benchmark for ourselves like for instance yeah this is such and such a muscle group day but I want to see if I can do Leg Press with 5 plates on each side, as a sort of reward and it can turn a crappy gym day into a positive gym day because you've reached a goal. On a side note be careful on the leg press and only lift what you are 100 percent confident you can lift. I have been working around cracked ribs, which are almost healed for 3 weeks now. It was legs day and I had already done a significant amount of leg exercises. I wanted to challenge myself and see if I could lift 5 45lb plates on each side. I was able to do a full set, however that was literally all the juice I had left and when I decreased the weight on the press I replaced one 45lb plate on each side with a 25 instead. Lemme give you an important piece of advice here. There is a difference between listening to your gut and being stubborn and is easy to confuse when you're going to the gym in the first place to lift heavier weights. I knew I should have either called it quits after that set or took more weight off. I didn't and my ego put my back in the seat with the odds against me. I lifted the weight up, released the stoppers, and started to decline downward. My legs completely buckled. I am shorter so I have to have the seat propped completely up, which also allows me no escape. Because something like that can and did happen so fast there really is no way for someone to adequately spot you because from where another person can stand there is nowhere to get good enough leverage to stop the sled from coming down. As a result even with a spotter, 410lbs pushed my legs into my chest and I felt my ribs pop inward. I may find other ways to work out that muscle group on the future or at least listen to my common sense next time and take extreme care with this machine. It has hindered my workouts ever since because i've had to work around it and had not been able to do my favorite things until this week. Please be careful. If you see someone taking extra care on a machine, let that be an example to be twice as vigilant about it. Something like that could have put me out of the game for longer if I wasn't lucky. Fortunately my body heals fast and this week I have been able to perform at my old level with very minor pain. BE SAFE!
Supplements Used:AcG3 (two scoops) - roughly about (6000mg of Creatine combo
Creatine Citrate,
Creatine Magnesium Chelate, and
Creatine Ethyl Ester)
Vega Post Workout - 1 1/2 scoops (35 grams of protein approx)
I will continue supplementing with Vega Protein for the rest of the night with my meals until with a combination of both food and protein drink I reach 140 to 150 grams of protein.
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