Bronzebird's Roost, tribulations of a beginner at 47

Bronzebird · 05-03-2008, 06:42 PM

My goals have changed so I thought I would make a new posting area for my workouts. I have discontinued my Martial Arts classes because I'm not focused 100%. Online college courses and domestic chores this time of the year has me swamped with obligations. I have a heavy bag that I will still utilize and practice at home on skills and drills. Lifting weights is my stress relief and getting bigger is my goal.
My workouts have produced gains every month for the last 5 months. I'm not sure when I'll be an intermediate lifter. As of now I'm still learning my options. Honestly Bodyhard has inspired me to post in this section and his routines are similar to my style that I have been doing. Progressive heavier lifts which incorporates high reps and heavy low reps. My diet is not as clean as some but I'm ok with it for now. I need to get acclimated to cottage cheese as I can tolerate a little at this time.
All comments are welcome as I thrive on constructive criticism! Thanks to all the ov35 crowd that has helped me stick with my "New Lifestyle".

Bronzebird · 05-03-2008, 07:11 PM

Today was a good workout. I usually do 6 sets at least on upper body exercises. I was on a 45 minute time limit at work today. So I had to shave a little off the Bi's (5 reps) to hit the Traps.
Started out jogging for 5 minutes to get the blood warmed up. Mild stretching of shoulders, wrist, spine, hips, quads and hams, ankles. I do these in between sets as some filler. Workout started at 11:15 am till 11:50. I just squeezed off the traps as it was time to go back to work from my break. I clean up well...

Dips x BW = 5, 10, 8, 8, 7, 7....................................45 Reps x 195 = 17,550 pounds
Curls x (60x20) (70x20) (80x15x15x15)......................85 Reps x W = 6,200 pounds
Traps x 150 = 15, 15, 15, 15, 15, 15.........................90 Reps x 150 = 13,500 pounds

Meals
9am Breakfast: one bowl of spoon sized shredded wheat, mixed fruit, and a cup of coffee. It took will power...and I passed on the fresh baked Cinnamon roller covered in icing. I then had Muscle Milk shake about 30minutes later. And 10 ounces of Shock Therapy about 20 minutes after the shake. I take the Animal Pak vitamins in the afternoon. Today was at 4pm when I got home.

12pm Post workout: 20 ounces of Universal Torrent

1pm Lunch: Half a plate of egg noodle pasta, marinara sause with hamburger, and a small salad with Italian dressing. Drank bottled water for beverage.

3pm snack: Handful of plain Almonds. About 30 with more bottled water.

5:30 Dinner: Oven baked chicken legs ate 4, with a large salad 1 chopped tomato, Zesty Italian dressing.

9pm snack: Handful for Cheez-it's low fat, handful of roasted peanuts, small bowl of Mouse Tracks Ice creame (no guilt!) glass of water.

11pm snack: I do not feel like eating. More water.

Bronzebird · 05-04-2008, 03:10 PM

Today was an ok day for getting things done. I came home from work and set up a ten foot diameter above ground pool for my wife's Koi hobby. Then cut to grass. Then read on Consitutional Law for two hours and completed another hour of ten discussion questions. I got to eat dinner between reads. Workout tonight is first of free weights on all the way down squats and SLDL. I started with 60 pounds and realized this exercise is going to take some getting used to. So I dropped to 33 pounds...Yep, I got to start out with baby steps and will get this dynamic lift up and running. Doms on Tri's is cool, dips got'em ripped. Shoulder pain is gone on right side and ROM is 90%.

Workout from 10pm-11pm
ATG Squat- 33 sissy pounds times 5 sets at 20 reps each equals 3,300 pounds lifted.
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SLDL-33 pounds DITO as above.
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Meals
7:15 Breakfast- 1/2 cup old fashion oats w/ One cup of milk. Half can of mixed fruit "lite". 1 cup of coffee
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9:00 Breakfast- 3 scrambled eggs with pepper, 2 slices of dry toast, 20 grapes, one cup of strawberry yougart. Large glass of Crystal Glacier water.
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11:30 Lunch- Hamburger with lettuce, pickles, and bun. 1 whole tomato, 1 cup of long cut carrots. More water.
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2pm snack- Handful of almonds and water.
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6pm dinner- Chicken tostada from Baja Fresh. Pretty spciy with the herbs and garlic.
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9:15 shake- 2 scoops of chocolate Muscle Milk with 10 ounces of 2% milk.
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11pm PWO shake- 20 oz of Torrent

bodyhard · 05-05-2008, 05:48 PM

I see you started a journal man, Great! I am going to keep an eye out on this journal, but just a quick warning I am pretty hard on people so if you are not up to it just tell me to STFU and get out of your journal!

Bronzebird · 05-06-2008, 01:39 AM

Quote:

Originally Posted by bodyhard

I see you started a journal man, Great! I am going to keep an eye out on this journal, but just a quick warning I am pretty hard on people so if you are not up to it just tell me to STFU and get out of your journal!

Thanks for the Spirit!

I tried to post a backyard workout today from You Tube. The video failed to properly upload 3 different times to the tube. I'll try another one for Tuesdays workout. Today was so nice that I did some outdoor shoulder exercises. I did not want to try and explain my shoulder exercises. Basicly 10 pound Marcy Grip plates with slow punches thrown in every angle from a verticale stance. Rear shoulders and upper shoulders were feeling the burn. I'm recovering from a right shoulder "pinch pain" that is feeling really good last 3 weeks.

TuesdayUpdate 10:55pm: You Tube is still not posting the shoulder routine. I'll try messing around with another avi file workout.

Bronzebird · 05-07-2008, 04:09 AM

Man I finialy reduced the file size and got this edited and compressed version to upload on the tube. It is grainy but it gives you an idea of shoulders and quad squat workout. I felt some doms on inner thighs to day. Most was from the ATG's on Sunday, and knees had no doms.
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http://www.youtube.com/watch?v=BLxRW561JTQ
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24 hr fitness wo
Incline bench db 50's...failed and unstable!
Incline Hammer Machine 148lbs x 15 reps?
Incline bench db 40's x 10 reps, 8, 8, 5 reps.
Bye-bye machine and hello db's
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WG Cable Lat pull down
6 sets x 12 reps x 150 lbs.
Forearms and fingers felt like the bar was going to fly out of my grip.
PR on straight 12's!
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Close v-grip cable rows
6 sets x 10 reps x 120 pounds
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Finishing is hard and will go for 12 reps next wo. Extended or relaxed back gives an extra couple of inches for the back to create inhertia and biceps to chest finish with a pump.
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I'm spent after this routine and downed 20oz. of Torrent. I had half a watermelon before the workout about 1/2 gallon. And dinner was rather weak: 3 scrambled eggs with onions and cheese, 1 cup of red beans and long grain white rice, 1/8th slice of cantelope.
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Lunch was 1/2 a broasted chicken no skin, mixed veggies with cabbage, and 1 cup of short grain white rice.
Breakfast was coffee and a banana.
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My weight was up to 192 after WO.

Bronzebird · 05-08-2008, 12:24 AM

Not much energy today. Doms all gone from squats. Tomorrow maybe sore from new db inclines. No WO today. Tomorrow the Beach! I figure 2 hours of pulling crab pots should produce some crab and a workout. Maybe some new pics?

Bronzebird · 05-09-2008, 01:10 AM

Got up and loaded my Prius with my surfing and crabbing gear. Made a solo trip over to Newport, Oregon.
I got a new wet suit because before I left the house I thought I'd try it on and my guess was right. 192 pounds does not fit into my 165 pound wet suit. I should have got a picture of that (ugly).
So I got a new wet suit today and the Pro surfer out of Lincoln City Surf Shop fitted me into a XL Regular. Rated for 190-210, so I have some room to grow (God willing)
Then I got some lunch at Izzy's with a view of where I'd be surfing by 6pm.
I was crabbing from 3pm till 5. And slack high tide was at 4:10pm. Perfect timing at the dock. Started off with Zip on the first pull and the camera was running. After that the next 2 hours had 2-10 crab per pull. I freaking got a workout on lower back and middle back with one arm rowing action. Fingers and wrist is all so a bit fatigued.'
Then after surfing for an hour and paddling overhead strokes through the 4 foot waves I was spent. Caught 3 nice waves and plenty of short rides. Must have been about a dozen of us out there and was plenty of action for everyone.
Then I went to my boat in morage and did some maintenace. And forgot my camera on the boat. I was so mentally zapped that I must have left it there?
So tomorrow if I don't find it I may cruise my bike over and get it. But I can not remeber if it was left on the deck or inside...
I had so many good omens today it really made me appreciate life and people. Everybody seem very friendly today. The gal at Fred Myer that sold me my crabbing license. The fireman behind me while I was waiting for the computer to spit out my license. Folks at the surf shop. The dude and 3 chicks vacationing from Washington on the crab dock. Surfers in the bay where all chatty with me. The manger at Izzy's. It seemed different than the normal hustle and bustle mode where folks have other things on their minds...

I think there will be some doms from the busy day!

Bronzebird · 05-10-2008, 11:57 AM

Got the camera back and was left outside to the damp sea air. I was to wiped out to cruise the bike. My hand were sore from pulling rope and surf paddling.
I'll post a pick of the scenery.
No today exercise just recovery.

Bronzebird · 05-11-2008, 12:27 AM

Got a chance to hit some bi's, tri's, and traps at work again.
Had ham and eggs for 7am breakfast and coffee.
9am snack was blueberry yougart and shreded wheat cereal. Glass of water
Workout at 11am to 12pm.
Torrent PWO shake at 12:15.
Lunch at 12:45 Kidney beans, onions, Romane lettuce, 1/2 tomato, beef patty, glass of water.
3pm Muscle Milk shake
5pm ham sandwich, german potato salad, pumpkin cake with walnuts(no icing)
8pm Corn chips and 1/2 liter of green tea.
10pm Get off double shift with 6 hours of OT.
11pm Hungry?
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Bicep- standing double pully cable T-bar
set 1- 60#x25 reps
set 2- 80#x20 reps
set 3- 100#x15 reps
set 4- 100#x10 reps
set 5- 100#x9 reps
set 6- 21's x 60#
set 7- 21's x 50#
set 8- 21's x 50#
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Tricep- standing double pully rope handle pull downs
set 1- 60# x 25 reps
set 2- 80# x 20 reps
set 3- 80# x 15 reps
set 4- 80# x 15 reps
switch to Y handle with rubber grips
set 5- 90# x 20 reps
set 6- 100# x 15 reps
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Traps- standing bench press machine handles
6 sets- 150# x 10 reps each

Bronzebird · 05-12-2008, 12:21 AM

Happy Mother's Day MOM !
Worked day shift at the correctional club. (measure 11 offenders)
Smooth shift till 3:45 pm, then had to get an adrenaline rush to seperate an ass whooping in progress. I tell ya, during the takedown I was thinking...glad I've been working out hard lately. No injuries and no blood.

Came home and helped my wife pressure wash the pond in the back yard. Let's see, thats when I felt some doms kicking in from crabbing and surfing. After the string algae was blasted from empty pond. I jumped in the shower and had green kool-aid running down the drain. (yuck)
Then did homework online for 5 hours for this week assignments, and essay quiz. Now I'm done thinking for the night and get to sleep in for swing shift the next 3 days.
Meals were fair to middle'n with Tilapia fillets and rice for dinner just now. Still kinda hungry. But the scales are tipping at 192.5 pounds. Skin is holding at 13mm on hip and want to see that down to 10mm any day now...
Morning WO planned! (legs)

Bronzebird · 05-13-2008, 12:33 AM

Forgot I had double shifts for Monday thru Wednesday. 8a-10pm
I've been elected for gang intervention task force training at our correctional facility. No time for WO during training because lunch break will be my main meal of the day. Besides I'm still a little sore in lower abs to hip flexors from crabbing and surfing.
This was an unplanned break and I'm not much of an early bird after a swing shift schedule.
Meals sucked today. Ate 3 meals and the were small. Had 2 protein shakes one for breakfast and one when I got home at 10:30.

Bronzebird · 05-14-2008, 12:23 AM

No WO, I feel tired and drained from training and regular shift. Had chicken sandwich for breakfast with coffee and water, snack- cliff hanger bar and trail mix with coffee, Pizza with salad and cottage cheese with pineapple for lunch, trail mix and apple for snack, Turkey mashed potatos corn sliced pears and one cup of vanila yogurt for dinner. Almonds and water snack, 2 breakfast buritos at 10pm. Ate better today and time for bed. 192.2 pounds again.

Bronzebird · 05-15-2008, 01:56 AM

8,14,12,14,12 hour work week. This includes 16 hours of training and 6 hours of regular OT. Man I feel like I should have squeezed in a workout tonight but I have bags under my eyes and I know rest, diet, and exercise needs to be in balance. Right now I'm out of balance and tomorrow is my weekend!

Bronzebird · 05-16-2008, 08:28 PM

My weekend days were restful and did some carpet cleaning and helped my wife with some pond chores. Picked up 2 new fish from the salem airport. Flown in from Oakland, CA on Delta Airlines. It's a small airport and the jet was about 50 passenger. Today I got more rest and feel caught out on mental rest from last weeks training and regular work schedule. This is also my 3rd day with a pound of cottage cheese and 1.5 pounds of fruit. Today was Del Monte sliced cling peaches. Today was another hot day and love the cool down with chilled lunch!

WO Biceps- seated concentraion curls
1- 25lbs x 20 reps
2- 25lbs x 20 reps
3- 20lbs x 30 reps
4- 20lbs x 25 reps
5- 20lbs x 25 reps
6- 20lbs x 25 reps
Failures on left arm came on early compared to right. Worked hard on left and especially the neg return.
Waist is above tolerance at 36 and 3/8ths. Time for a jog tonite.

Bronzebird · 05-17-2008, 06:27 PM

Eating is good. Cottage cheese is one pound a day with fruit. Supps pre and post in addition to the Paks. My new order arrived last week with only 3 days till on the door step.

Start 11AM at work with stirup grips
Single arm standing (up-right) low pulley deltoid raise (cross body to high arc)
1- 1plate x 12 reps
2- 1plate x 12 reps
3- 1plate x 10 reps
4- 1plate x 10 reps
5- 1plate x 10 reps

Double arm standing (upright) low pulley deltoid raise (cross body to high arc)
1- 1plate x 12 reps
2- 1plate x 10 reps
3- 1plate x 10 reps
4- 1plate x 10 reps
5- 1plate x 10 reps failure on left side at 10. (assist and work negs)

Single arm front shoulder raise low pulley (from hip to above head)
1- 1plate x 10 reps
2- 1plate x 10 reps
3- 1plate x 10 reps
4- 1plate x 10 reps failure on left side at 10. (assist and work negs)
5- 1plate x 10 reps failure on left side at 9. (assist and work negs)

Upright cable row with low pulley and T-bar handle with close grip.
1- 6 plates x 12 reps
2- 7 plates x 10 reps (short rest of about 45 seconds)
3- 8 plates x 12 reps (90 second rest is my average on small muscles)

Shoulder shrugs on universal bench press handles-narrow stance
1- 10 plates x 20 reps
2- 12 plates x 15 reps
3- 15 plates x 15 reps
4- 18 plates x 10 reps (calves assisted momentum and hold one count at top)
5- 22 plates x 10 reps (calves assisted momentum and hold one count at top)

New exercises with cables are easier than lying db work.

Bronzebird · 05-18-2008, 10:33 PM

Work and homework assignments consumed this beautiful sunny Sunday. I work a double shift tomorrow. First eight hours is a sucide precaution watch and swing shift till 10pm. I do not think I'll be game for a late night WO? This will be the last overtime shift I accept for the month. Unless we get some nasty weather I'll be enjoying the sunshine.
Brain exercises
2 chapters of Constitutional Law = 3hrs

Typing discussion questions = 20 minutes

Answering discussison questions = 70 minutes

Back, neck, wrist, shoulders, knees, hips, ankle stretches every 15 minutes.

Time to hit the sack...

Bronzebird · 05-19-2008, 11:58 PM

Long day as expected for a 16 hour shift. Did some chin-ups and played ping pong for 2, 30 minute sessions this afternoon at work.

3 sets 10 reps each. Not much of a pump, maybe forearms were poping a little. Abs felt slightly engaged in chin up. Good breathing during reps.

Bronzebird · 05-20-2008, 01:50 PM

Break up cc diet into smaller meals. Maybe to much salt one pound of cc at one time? My eyes seem to get bags under them...last night my wife told me I look tired. Well, I was tired!

Anyway I have access to pull/chin up bar all day. I will hit the lats at work so I can better utilize my gym equipment for other parts of the body.

Bronzebird · 05-21-2008, 11:43 AM

Muscle milk for breakfast 8:45 and shock thearpy 15 minutes later. One hour WO 9-10AM with Universal Torrent post workout shake 5 minutes after last set.

Hammer strength incline machine pre-load is 8 pounds at handles included.
1-148#x14 reps
2-188#x 3 reps
3-208#x 1 reps
4-218#x .5 reps
5-188#x 4 reps
6-188#x 2 reps
7-148#x 6 reps
8-148#x 4 reps
9-148#x 2 reps
10-118#x 8 reps
11-118#x 6 reps
12-118#x 6 reps
13-118#x 7 reps
14-118#x 6 reps
15-118#x 4 reps
I love working the inclines because of gains made since my 160#PR last November.

Bronzebird · 05-23-2008, 01:13 AM

My wife and I had a relaxing day for the Pre Memorial Day holiday. I bought a new HDDV palm held movie recorder. My old DV just did not have the quality when played on You Tube. I look forward to the HDMI link up with my 50" Plasma HDTV. I have some ideas bouncing around...For now the camera is on it's initial 8 hour charge for the Lithium Ion recargables. I'm very excitied to see the first You Tube test video! Idie film making would be such a cool hobby.

Bronzebird · 05-24-2008, 12:48 AM

We got the new camera all charged up and tested. The 2 gig SD card works great. Plenty of storage, over an hour and still had about 50% left on memory indicator. Batteries held up strong also!!

Concentraton Curls
1- 25lbs 25 reps
2- 25lbs 15 reps
3- 25lbs 15 reps
4- 20lbs 20 reps
5- 20lbs 15 reps
6- 20lbs 20 reps

Had about a 3 minute break after 2nd set, every thing else was about 90 seconds. My wife decided to sit in my curling chair and copy my 2 handed failure rep on my left arm. Right arm is much stronger...for now!
Check out my polls posted in the OV35. I got a kick out of using the new HDDV.

Bronzebird · 05-24-2008, 05:53 PM

Last week I had failures at end of sets. This week was very good with only the left arm showing slight fatigue compared to right. Reps were lower overall this week, that may have contributed to lack of many failures. Next week I'll up the reps.
Cable Row
1- 100lbs x 20 reps
2- 120lbs x 15 reps
3- 100 lbs x 20 reps
4- 100lbs x 20 reps

Single arm standing (up-right) low pulley deltoid raise (cross body to high arc)
1- 1plate x 10 reps
2- 1plate x 10 reps
3- 1plate x 10 reps
4- 1plate x 10 reps
5- 1plate x 10 reps

Single arm front shoulder raise low pulley (from hip to above head)
1- 1plate x 10 reps
2- 1plate x 10 reps
3- 1plate x 10 reps
4- 1plate x 10 reps
5- 1plate x 10 reps

Double arm standing (upright) low pulley deltoid raise (cross body to high arc)
1- 1plate x 10 reps
2- 1plate x 10 reps
3- 1plate x 10 reps
4- 1plate x 10 reps
5- 1plate x 10 reps

Bronzebird · 05-25-2008, 11:55 PM

Feeling tired today did another 4 hours of study and assignment completion for this school quarter. The books still drain the energy...Got a chance to watch Ricky "hitman" Hatton fight his first fight since the loss to Floyd Mayweather. He was not looking that sharp but won the fight. Workout is planned before 2p-10p shift tomorrow.
Dinner was solid, breakfast and lunch were weak. One protein shake to supplement. We had grilled T-bones steaks, aspargus, sweet bell peppers, and cc for dinner. This is the first year that I missed the opening Jet Ski weekend. It's cold and damp and I would have been dressed to stay warm on the water.

Bronzebird · 05-27-2008, 12:28 AM

Did 2 hours of college finals prep and cleaned house before work. I was really hoping to get a workout in before work...but the old lady ask for some help and of course my priorties changed. Feeling tired as of late and I know why. School is really sucking the life out of my free time. Start work tomorrow at 2 pm, 11 am workout is my window. Time for my cottage cheese snack before bed. My weight is down to 188. Four pounds makes a huge difference on my waist line which is 35 3/4! I'm on an offical weight loss for the first time in my life! Seems easy so far...Keeping the muscle mass and strength is my concern. I had 2 protein shakes to supplement my lean diet and no workout. My metabolism is freaking fast!

Bronzebird · 05-27-2008, 01:39 PM

Weighed in at 186 this morning, waist still 35.75" and skin calliper gauged at 11.5mm. Tracking weight to skin thickness is my concern of losing weight to fast compromising muscle loss. I ate breakfast at 8:30;1/2 cup of rolled oats with 3 tablespoons of Smart Balance PB, with a tablespoon of Honey. Used 1 cup of 2% milk and cooked for 3 minutes. At 10:30 had a protein shake and some Shock Therapy pre WO drink. Routine was down as expected from last chest burnout routine. Mind to Muscle felt strong and this could account for less reps because of the extra work contracting the pecs and feeling the front delts near the top of the rep. I rode the warm up bike for only 3:30 in stead of the full 5 minute stress test. Just felt winded...(tired)
Hammer Inclines: total plates
set 1- 148 pounds 10 reps (near failure)
2-188 pounds, 3 reps (failure )
3- 208 pounds, half a rep (failed)
4- 148 pounds, 9 reps (90sec. rest)
5-148 pounds, 4 reps (90sec. rest)
6-128 pounds, 7 reps (90sec. rest)
7-128 pounds, 4 reps (as always failures are worked back down slow!)
Torrent post workout taken after workout.
Start work at 2pm today. I'll get some dips in this evening at work.

Bronzebird · 05-29-2008, 11:55 AM

Started work at 12pm and had time to squeez off 3 sets of curls before "gett'n ready for work". I used less weight than previous hoisting and slowed down the movement, turned wrist outward at top of rep, and contracted the rock for one count. This workout was more intense do to the lower arm elbow area of the bicep was getting hit much harder. The Ah Ha moment was when I realized that this is the area that was being cheated in the Video post of the "high elbow on thigh". I really sunk the elbow down this time. The dumbell was only an inch from the floor in this position.

set 1- 20lbs x 10 slow reps
2- 20lbs x 15 slow reps (failure)
3- 20lbs x 10 slow reps (failure)
The short work out seems benefical as not to pull the tendons in the lower arm to much. The lactic burn was most pronounced in this lower area.
Meals were good, 2 protien shakes between meals, and a pound of cc for lunch.
Morning weight 187.5, BF skin calipers 10.5mm (this is good news!)

Bronzebird · 05-29-2008, 11:58 AM

10:58 AM, Today I paint the living room, get gasoline for utility containers, and do some landscapping. At this time I need to buy some milk on my route to buy supplies.
11:50 AM, Finished the grand tour of Salem and brought back Carne Asada burritos for lunch. Still overcast, I guess yard work is first on the agenda. After I finish my lunch!
2 PM, second Lunch break: half a pound of CC and some DelMonte Fruit Naturals peaches. A little on the sweet side but I'll burn the carbs while painting my next project for the day.
5:30 PM, 3 fillets of Talapia white fish, 1 red apple, handful of Chedder Jack crackes, 16.9oz of Lipton Green Tea.
8PM Muscle Milk shake before washing car, still warm out and sun is finally out.

Bronzebird · 05-30-2008, 03:18 PM

Morning weight has stabilized at 187.5 for 3 days. Skin thickness seems to still be getting thinner, measurement on hip is 10.5mm and the waist is 35.75".
I got the jet ski maintenace done and decided to wait on warmer weather and take my wife with me. Food today was shreded wheat with 2% milk, tuna fish sandwich with avocado, Broiled half a pound tuna steak with fresh coconut on the side, Muscle milk shake and Shock Therapy pre-workout, and of course the followup with Torrent post workout shake. Will have some CC and maybe some Talpia around 10 PM. Later, Time to cruise the Suzuki and cool down

Seated Triceps Press-2 hands on one db
set 1- 25# x 20 reps
set 2- 25# x 20 reps
set 3- 25# x 20 reps

One Arm Supinated Dumbbell Triceps Extension
set 1- 15# x 25 reps
set 2- 15# x 11 reps (assisted failures)
set 3- 15# x 10 reps (assisted failures)

Seated Bent-Over One-Arm Dumbbell Triceps Extension
set 1- 15# x 25 reps
set 2- 15# x 25 reps
set 3- 15# x 20 reps (assisted failures)

One Arm Pronated Dumbbell Triceps Extension
set 1- 15# x 15 reps
set 2- 15# x 10 reps (assisted failures)
set 3- 15# x 9 reps (assisted failures)

Dumbbell One Arm Triceps Extension
set 1- 15# x 12 reps
set 2- 15# x 12 reps (assisted failures)
set 3- 15# x 12 reps (assisted failures)

ntrllftr · 05-30-2008, 03:48 PM

Quote:

Originally Posted by Bronzebird

This workout was more intense do to the lower arm elbow area of the bicep was getting hit much harder. The Ah Ha moment was when I realized that this is the area that was being cheated in the Video post of the "high elbow on thigh". I really sunk the elbow down this time.

Felt a little better or lets say more worked?