This Tuesday I had four brutal hours of exams to march through. All essays, and all kinds of difficult. My stress meter was a whopping 1 billion knots. Yeah, my stress was so bad I’m surprised I didn’t just drop. But the exams went without any “oh crap I don’t know what to write” moments, and they were over before I knew it.
I felt like I had been through a mosh pit, but I was still standing!
So, you know me. I couldn’t just go home and sleep. Nah. I had to get my sweat suit on. I had a mission at hand. Yeah buddy. Time to workout! It had been awhile-too long- since I last had a great back workout. So lats, delta, and arms were on the menu.
2x light dumbbell rotator cuff rotation warm up
2x light dumbbell shoulder press warm up
3x progressive dumbbell hammer curl warm up
2x progressive dumbbell bicep curl warm up
Done with that warm up. Now the real work…
3x lat pull downs- 100ibs, 135ibs, 165ibs. 8-10 each.
3x one arm dumbbell row- 55ibs, 65ibs, 75ibs. 4-6 each.
Chin ups- 4x for 2
Alternating dumbbell lateral raises- 25ibs, 45ibs, 55ibs. 8-10 each
One arm cable lateral raise- 10ibs, 25ibs, 35ibs. 4-6 each
Dumbbell shoulder press- 25ibs, 35ibs, 45ibs. 5 each
Cable rope tricep extensions- 45ibs, 75ibs, 125ibs. 6-10 each
Overhead one arm dumbbell tricep extension- 15ibs, 25ibs. 5 each
Cable bar bicep curls- 65ibs, 85ibs, 125ibs. 10 each
Alternating Dumbbell curls- 45ibs, 55ibs, 65ibs. 6 or 7 each.
Dumbbell negative curls- 15ibs, 20ibs, 25ibs. 4 each.
Then I was toast. Completely toast. So I went outside in the nice weather and walked 2 miles on a trail. Relaxing, and oxygen richness I just couldn’t pass up! Then went and ate two meals. BAM.