Chest, Triceps, Back & Biceps 2 Day Update – That Weight Loss Guy

Chest, Triceps, Back & Biceps 2 Day Update

Chest, Triceps, Back & Biceps 2 Day Update
blonde-situp

So today I figured I’d do another multiple day update. School seems to out so the gym is now packed with high school kids. That is not a good time but they typically stop going after a couple days and their workouts are very short and sweet. I think I counted 15 of them in the one room on Tuesday though. Yikes. That’s way too many. I have no problem with them other then they take up all the weights and space!

Here’s my workout:

Sunday June 23, 2013

I went for a 5km run today and man was it ever hot. I think I lost about 5 lbs during that run. My time wasn’t good either. It was 31 minutes and I can do it in 26 minutes at my fastest. It was just so hot!

Tuesday June 25, 2013

Chest:

  • Olmypic bar drop sets, 315 lbs for 2 reps then drop 2 45 lb plates off and do 6 more reps
  • Cable flys
  • Incline bench presses
  • Cable pull overs

Triceps:

  • Incline bench straight bar cable extensions
  • Rope pulls overhead with cable
  • Reverse cable one arm extensions
  • Dips

Forearms:

  • Forearm reverse curls with bar

Abs:

  • 3 x 25 straight bar rotations
  • 3 x 25 one side crunches on mat, (both sides got 3 x 25)
  • 3 x 25 straight leg raises on mat

Wednesday June 26, 2013

I have baseball tonight and I also did my Back & Bicep workout today.

Biceps:

  • Curly bar curls (drop sets)
  • Bent over one arm concentration curls
  • Olympic Bar 21’s
  • Standing one arm cable curls

Back:

  • Deadlifts
  • Reverse grip chin up followed by close grip cable pulldown to finish any set I couldn’t do the full chin ups for
  • Cable pull downs (Superset with Cable rows)
  • Cable rows

Forearms:

  • Forearm curls with bar

Abs:

  • 3 x 25 straight bar rotations
  • 3 x 25 one side crunches on mat, (both sides got 3 x 25)
  • 3 x 25 straight leg raises on mat

Did you workout today? If you didn’t why not!?!?!

 
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