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New arm routine/new triceps exercise; Last night’s workout.

Friday, November 17, 2006 by  
Filed under Daily Blog


Starting today I’ll be changing all my workouts around and performing the new workouts for the next four weeks. For my new arm workout, I decided to use a mix of my favorite mass builders, and I also added a new tricep exercise that 1FastGTX came across and suggested (more on that below). Here’s what I’ll be doing for my arms, starting tonight:

Superset #1: Machine Preacher Curls & Cable Pressdowns (4 supersets of 12/12 reps)
Superset #2: DB Curls & Rolling Triceps Extensions (4 supersets of 12/12 reps)
Superset #3: EZ-Bar Curls & Standing DB Extensions (4 supersets of 12/12 reps)

The “Rolling Triceps Extensions” are new to me, but GTX said they absolutely killed, so of course I have to try them! Here’s how to perform the exercise: Lay on the floor and use several small plates (25s) instead of big plates to allow for a greater range of motion. Keep the bar behind your head, and extend it up like a skullcrusher. Lay it back down on the floor behind you and let it rest on the ground very briefly (1/2 second). Repeat. That’s it!

Last night’s delts/traps/calves workout was pretty spectacular. I was very fired up for the workout! I’m extremely happy with the strength gains I’ve made with my delts, and the size gains are coming along slowly but surely. I added 5 more pounds to my shoulder presses and did more reps than last week. I added 2.5 pounds per dumbbell to my lateral raises and did 12/11/10/9 reps, which I’m very happy about because the weight I used is considerably higher than anything I was doing at the end of last year’s bulk for laterals. I also added another 5 pounds to my bent-over dumbbell laterals. I’m now within 10 pounds of doubling last year’s best weight for bent over laterals! I skipped my upright rows because I wanted to hit my traps directly with an extra exercise: I did front barbell shrugs and behind-the-back barbell shrugs. By the time I’d finished all those shrugs, I had a pretty amazing traps pump going – a nice preview of how I’ll look once my trap height improves. My calf work went well and I improved on the number of reps I did last week, but my ankles were really hurting. All in all, one of my best workouts yet! I’m very pleased.

Happy Friday!

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