TUESDAY NOVEMBER 1, 2011
Today I wanted to focus on my triceps! Lately when I do arms, I've been focused mainly on my biceps.
So, I started off by doing 3 sets of 15 of dips. I went straight to the cable machine and started doing v bar tricep push downs. I did super-sets these with light weight. To be honest, I lost count of how many reps and sets I did…I know it was a lot though!
I did 5 sets of v bar push downs, 5 sets of straight bar push downs and 5 sets of single arm push downs holding the ball on the cable.
After these I went to the overhead tricep extension machine. Its one of my favorite machines in the gym! I used to do these at Earls gym when he used to work at Rockwell/Rockeydyne back in the day. Anyway, I did 5 sets of 10-15 reps with various weights to close out the day.
I was also able to knock out a few sets of reverse curls with the cambered curl bar. I used an 85lb bar. I didn’t do a reverse curl like the usual curls, I kinda let the bar hang down as far as it would go. Then I just bring my hands up to my mid chest but don’t have the bar curl up “out” away from my body. The bar comes up directly next to my stomach and chest. I feellike doing reverse curls like this really pulls my bicep out! Its not an exercise that’s gonna cut my bicep out from my arm, this one just puts on size! I did 5 sets of 10.
V Bar Push downs, Straight Bar Push Downs, One Arm push downs holding the ball
V Bar Push Downs w/ Super Sets
120lbs x 10 reps / 80lbs x 15 reps
120lbs x 10 reps / 80lbs x 15 reps
120lbs x 10 reps / 80lbs x 15 reps
120lbs x 10 reps / 80lbs x 15 reps
120lbs x 10 reps / 80lbs x 15 reps
Straight Bar Push Downs
140lbs x 10 reps / 90lbs x 15 reps
140lbs x 10 reps / 90lbs x 15 reps
140lbs x 10 reps / 90lbs x 15 reps
140lbs x 10 reps / 90lbs x 15 reps
140lbs x 1 reps / 90lbs x 15 reps
One Arm push downs holding the ball
20lbs x 12 reps
20lbs x 12 reps
20lbs x 12 reps
20lbs x 12 reps
20lbs x 12 reps
Overhead tricep extension machine
120lbs x 15 reps
140lbs x 12 reps
150lbs x 12 reps
160lbs x 10 reps
150lbs x 12 reps
Reverse Curls using 85lb bar
85lbs x 10 reps
85lbs x 10 reps
85lbs x 10 reps
85lbs x 10 reps
85lbs x 10 reps
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