Biceps and triceps

Alternating dumbbell curls, each side
25s x 10, 30s x 10, 10

Bench dips, feet elevated
20, 20, 16

Incline hammer curls
20s x 12, 12, 12

Seated French press
30lb x 10, 10, 10

Underhand lateral pull-downs (Bowflex)
200 x 12, 12, 12 (no way that was 200lb, but I used two 50 rods on each side)

Chest and biceps

Got some colour on my face from yesterday's bike ride.

Bench press
130lb x 4, 4, 4, 4

Dips
18, 12, 10, 9

Clapping push-ups
10, 8, 8, 8

Incline dumbbell flies
30s x 12, 12, 10, 9

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Dumbbell curls
25s x 10, 10, 10

Wide grip barbell curls
70lb x 8, 8, 7

Standing cable curls; drop sets
50lb/30lb x 10/10, 10/7, 9/7

Chest and biceps

Deadlifts
135lb x 10
210lb x 8, 8, 8

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Bench press
95lb x 10
125lb x 4, 4, 4, 4

Incline bench press
95lb x 9, 8, 7, 6

Dips
14, 10, 10, 8

Incline dumbbell flies
30s x 12, 12, 10

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Dumbbell curls
20s x 15, 15, 15 per arm

Standing barbell curls
65lb x 12, 12, 12

Still taking it bit easy on my left bicep.

Chest, biceps and 8k run

Tomorrow's a rest day. Because I fucking earned it.

Bench press
100lb x 10, 10, 10, 10

Dips
12, 9, 9, 7

Incline bench press
90lb x 8, 6, 6, 6

Machine flies (burn)
60lb x 40, 40

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My left bicep is still a bit painful when I use substantial weight, but light weight/high reps don't seem to cause any problems.

Dumbbell curls
20s x 30, 30 each arm

Machine preacher curls
37.5lb x 15, 15, 15

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I ran the 8k route for the Great Ride 'n' Stride cancer fundraiser to finish off my training. (Actually, my slow bike ride home finished me off.) There was a 3.5k route, too, but I figured running 8k today will make my 5k race in two weeks feel like a breeze. I didn't time myself, but I gave it my all.

Great day's exercise.

Chest and biceps

Deadlifts
140lb x 10
210lb x 8, 8, 8

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Bench press
95lb x 10
125lb x 5, 5, 4, 4

Decline bench press
90lb x 12, 12
100lb x 7

Incline dumbbell bench press
35s x 12, 11, 9

Machine flies
80lb x 12, 10, 10

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Dumbbell curls
20s x 15, 15, 15

Wide grip barbell curls
70lb x 10, 10, 9

Machine preacher curls, neutral grip
37.5lb x 13, 13, 11

Chest and biceps

Supersets: 110lb bench press/push ups
7/12, 6/10, 5/8

Decline bench press
65lb x 10, 75lb x 10, 85lb x 10, 95lb x 9
 Took a while to find the right weight.

Dumbbell bench press
45s x 6, 6, 6

Cable flies
30s x 13, 10, 9

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Twist dumbbell curls
30s x 10, 10, 10 per arm

Standing barbell curls
70lb x 12, 12, 9

Barbell curls, 21s
45lb x 3

Biceps and triceps

Alternating dumbbell curls
35s x 10, 10, 10

Bench dips, feet elevated
25, 20, 16

Incline dumbbell curls
25s x 12, 12, 10

One-arm preacher curls
25lb x 6, 7, 7
 
Seated French press
30lb x 10, 9, 10

Dumbbell 21s
20s x 1, 1, 1

Dumbbell skull crushers
25s x 10, 8, 8

Dumbbell one-arm tricep extensions
35lb x 12, 12, 11

Biceps and triceps

Pump!

Dumbbell curls
30s x 10, 10, 10

Bench dips, feet elevated
25, 20, 15

Incline dumbbell curls
25s x 10, 12, 12

Dumbbell one-arm tricep extensions
35 x 10, 10, 9 per arm

Dumbbell 90 degree holds
25s x 30 seconds, 30, 30

Seated French press
25 x 15, 15, 12

Concentration curls
25s x 10, 10, 10

Dumbbell skullcrushers
25s x 10, 8, 8

Biceps, triceps and abs

40 push-ups (unbroken)

Dumbbell curls
30s x 10, 10, 10

Bench dips, feet elevated
24, 19, 15

Incline dumbbell curls
25s x 12, 12, 10

Dumbbell one-arm tricep extensions
30lb x 12, 11, 10

Dumbbell 21s
20s x 1, 25s x 1, 1

Seated French press
30lb x 10, 9, 9

Concentration curls
25s x 10, 30s x 8, 9

Dumbbell skullcrushers
25s x 9, 8, 7

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Crunches; amrap 60 seconds with 60 seconds rest
35, 32, 27

Plank, feet elevated
3 x 30 seconds

Shoulders and biceps

Seated dumbbell press
30s x 13, 9, 9

One arm dumbbell front raise
25lb x 10, 10, 10

Seated lateral raises
Drop sets - 20s/15s/10s: 8/8/12, 6/8/11, 6/6/10

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Pinwheel curls
40s x 10, 10, 10

Dumbbell curls
30s x 10, 10, 10

Incline dumbbell curls
20s x 12, 12, 12

Chest and biceps

Incline bench press
100lb x 8, 7, 6

Alternate sets - dips/push-ups
12/18, 8/13, 7/14

Machine chest press
90lb x 6, 6, 5

Machine flies (burn)
55lb x 40

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Barbell curls
65lb x 12, 10, 8

Drop sets - curls @ 22s/hammer curls @ 17.5s
10/8, 10/8, 10/10 per arm

Chin ups - 10, 8, 7

Barbell curls @ 50lb x 3 sets

Arms

30 push ups

Dumbbell curls - 30s x 10, 10, 10

Bench dips, feet elevated - 25, 18, 16

Incline hammer dumbbell curls
20s x 12, 12, 11

Dumbbell one-arm tricep extensions
30lb x 12, 10, 10

Dumbbell 15s - 25lb per arm x 3

Seated French press
25 x 13, 10, 10

One-arm dumbbell preacher curls
25lb x 10, 8, 8 per arm

Dumbbell skull crushers
20s x 12, 10, 11

Biceps and triceps

First workout of the day. I wanted to train yesterday, but time ran away from me, so I'm going to try to fit in two sessions today. I started with a fairly light arm workout at 6:00am at Stonecroft.

Dumbbell curls - 25s x 10, 10, 10 per arm

Bench dips, feet elevated - 20, 15, 15

Incline dumbbell curls - 20s x 10, 10, 10

Dumbbell one-arm tricep extensions
30lb x 10, 9, 8 per arm

Dumbbell 21s - 20s x 3

Seated French press - 20lb x 12, 12, 12

Arms

Dumbbell curls - 25s x 10, 30s x 10, 10

Bench dips, feet elevated on a Swiss ball
22, 14, 16

Incline dumbbell curls
20s x 10, 25s x 8, 8

Dumbbell one-arm tricep extensions
25lb x 12, 30lb x 10, 9

Dumbbell 21s - 20lb per arm

Seated French press - 15lb x 15, 20lb x 13, 11

One-arm dumbbell preacher curls
25lb x 8, 8, 8

Dumbbell skull-crushers
20s x 12, 10, 11

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Reverse dumbbell wrist curls over bench
10s x 16, 14, 12

Dumbbell wrist curls
20s x 15, 25s x 12, 12

Chest, biceps and forearms

Wide grip bench press
95 x 5, 5
120 x 8, 7, 6, 5

Push-ups - 22, 25, 12

Wide grip dips - 7, 6, 6

Machine flies (burn) - 55lb x 40

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Alternating dumbbell curls
30s x 12
35s x 10, 10

Barbell curls, 21s x 3

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Barbell wrist curls - 45lb x 22, 17, 10

Wrist roller - 2, 2

Biceps and triceps

Dumbbell curls - 25s x 10, 10, 10

Bench dips, feet elevated on Swiss ball
20, 15, 15

One-arm dumbbell preacher curls
20lb x 15, 25lb x 10, 8

Dumbbell one-arm tricep extensions
20lb x 15, 25lb x 12, 12

Dumbbell 21s - 20lb per arm x 3

Dumbbell skull-crushers - 25s x 7, 6, 5

Chest, biceps and forearms

Another early morning workout, but pretty good energy level.

Bench press
100lb x 5, 5
120lb x 5, 5, 5, 5

Alternate sets - dips/push-ups
11/15, 7/12, 7/13

Incline bench press
95lb x 5, 5, 5

Machine flies (burn) - 55lb x 40

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Barbell curls
60lb x 10, 9, 8

Drop sets - curls @ 20s / hammer curls @ 17.5s
10/7, 9/5, 10/6

Machine preacher curls (burn) -25lb x 40

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Barbell wrist curls - 50lb x 15, 14, 13

Wrist roller - 2, 2

Chest and biceps

Another one of those personal training sessions with Ben that is going to hurt increasingly over the next few days. Love it.

Bench press - regular and negative, to failure

Alternating dumbbell curls - increasing weight, then drop sets

Wide grip dips, using the bars on the pull-up station

One arm machine curls

Cable crossover flies, pausing at the bottom

One arm barbell holds, alternating every 30 seconds

Chest and biceps

A busy day ahead, so the only way to fit in a workout was to get to the gym reallllly early.

Bench press - 120lb x 5, 5, 5, 4

Incline bench press - 100lb x 5, 5, 5

Piston dumbbell press - 35s x 8, 40s x 8, 45s x 6 per arm

Dumbbell flies (burn) - 20s x 40, 22s x 40

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Barbell curls - 55lb x 12, 8, 7

Drop sets: Curls @ 20s / Hammer curls @ 17.5s
10/8, 8/8, 8/6

Machine curls (burn) - 25lb x 40

Biceps, triceps and forearms

Dumbbell curls - 35s x 6, 6, 6

Dumbbell one-arm tricep extensions - 22lb x 12, 25lb x 10, 10 per arm

Hammer curls - 25s x 10, 10, 27s x 10 per arm

Tricep cable extensions - 30lb x 15, 40lb x 7, 35lb x 8, 7

Machine preacher curls - 50lb x 12, 10, 7

Barbell curls, 21s x 3

Chin-ups - 8, 7, 6

Wrist roller - 2, 2, 2