Arms and Active Recovery

MMA fighter, Gina Carano

Alternate sets:

Straight bar curls:
50 (10), 55 (9), 60 (6), 65 (4)

Dumbbell skull crushers:
22s (10), 27s (6), 30s (4), 30s (4)

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Barbell preacher curls - 3 x max @ 50:
10, 8, 7

Tricep push-downs - 3 x max @ 40:
12, 9, 8

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Dumbbell flies: 2 x 12 @ 22s
Dumbbell lying rear lat raises: 2 x 12 @ 15s

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Lateral raises: 2 x 12 @ 15s
Underhand pull-downs: 70 (12), 75 (12)

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100 x bicycle crunches per side

After yesterday's Murph I needed to take it easy today. In between a lot of these exercises - during rest breaks - I did plenty of stretching. I think today is the first time I've done active recovery properly. Previously, I've tried to move the weights quickly or kept increasing the weight so it became a strength routine, which is missing the point of the activity. I did slow, controlled movements and could feel the benefit as soon as I'd finished. I benefited from an excellent night's sleep, so I felt fully rested and recuperated. That - on top of a good day's nutrition yesterday and today's gym session - have left me feeling great.