This is the face of lifting determination!
Arm day again today. You might have noticed that I didn’t do a leg day post last week. After hiking more than seven miles at Hanging Rock State Park on my birthday, including the leg-brutalizing hike up to Hanging Rock itself, followed by jogging a little over a mile and doing a non-bag kickboxing workout the next day, Chad and I decided to give our legs a day off on Friday. My legs thanked me, even if they were still a little sore yesterday.
My legs are better now, but we decided to stick with our normal schedule and do arms today. In the long run, it works out best because doing leg day on Fridays gives us two days to recover before we have to do kickboxing again. 😉
I mentioned supersets in my first post about weightlifting, and since I’d never heard of them when our trainer added them to our workout, I thought I’d explain what they are. Arm day seemed like a good time to do that because it has a lot of supersets. In the workout summary below, you’ll notice some exercises have a note like “(Arm Day SS1)” beside them. That means the exercise is part of a superset. The ones with SS1 are one superset group, SS2 is another, and so on.
Supersets are… well, brutal, but that’s beside the point. Supersets are exercises that are done in conjunction with each other and complement one another. The first superset in our current* arm day workout is Arnold Presses** and Bent Over Reverse Flies.
In a superset, instead of doing all the sets of Arnold Presses, and then moving on to do all the sets of Bent Over Reverse Flies, you do one set of Arnold Presses followed by one set of Bent Over Reverse Flies. After a short recovery rest, you do the next set of Arnold Presses and the next set of Bent Over Reverse Flies. Repeat until all the sets are done.
We’ve been doing supersets for a while now. While they are brutal and they do kick my ass – especially the one in our current leg day workout – I can definitely see the benefit.
Anyway, when you see me mention supersets here, or see that little note beside exercises in the workout summary, that’s what it is.
Happy lifting! 😀
*I say “current” because we were chatting with Adam last night, and he said it was about time for us to change up our workout. He’s the boss. I don’t argue.
**Yes, Arnold Presses are named after that Arnold. You know, Schwarzenegger. Which, interestingly enough, my phone’s autocorrect suggests any time I type “Arnold”.
Workout Summary
** Running (Indoor Track) **
– 0.5 mi in 05:43
** Shoulder Press **
– 50.0 lbs x 4 reps
– 50.0 lbs x 4 reps
– 50.0 lbs x 4 reps
– 50.0 lbs x 4 reps
– 50.0 lbs x 4 reps
– 50.0 lbs x 4 reps
– 50.0 lbs x 4 reps
– 50.0 lbs x 4 reps
** Arnold Dumbbell Press ** (Arm Day SS1)
– 20.0 lbs x 6 reps
– 20.0 lbs x 6 reps
– 20.0 lbs x 6 reps
– 20.0 lbs x 6 reps
** Bent Over Reverse Fly ** (Arm Day SS1)
– 10.0 lbs x 10 reps
– 10.0 lbs x 10 reps
– 10.0 lbs x 10 reps
– 10.0 lbs x 10 reps
** Bench Press **
– 65.0 lbs x 6 reps
– 70.0 lbs x 6 reps
– 70.0 lbs x 6 reps
– 75.0 lbs x 6 reps
– 75.0 lbs x 6 reps
** Assisted Pull Up ** (Arm Day SS2)
– 100.0 lbs x 10 reps
– 100.0 lbs x 10 reps
– 100.0 lbs x 10 reps
– 100.0 lbs x 5 reps
** Bent Over Row ** (Arm Day SS2)
– 10.0 lbs x 10 reps
– 10.0 lbs x 10 reps
– 10.0 lbs x 10 reps
– 10.0 lbs x 10 reps
– 10.0 lbs x 10 reps
** Run The Rack **
– 50.0 lbs x 2 reps
– 40.0 lbs x 4 reps
– 30.0 lbs x 6 reps
– 20.0 lbs x 8 reps
** Alternating Dumbbell Curl (Seated) ** (Arm Day SS3)
– 15.0 lbs x 6 reps
– 15.0 lbs x 6 reps
– 15.0 lbs x 6 reps
– 15.0 lbs x 6 reps
** Dumbbell Concentration Curl ** (Arm Day SS3)
– 15.0 lbs x 6 reps
– 15.0 lbs x 6 reps
– 15.0 lbs x 6 reps
– 15.0 lbs x 6 reps
** Close Grip Barbell Bench Press **
– 65.0 lbs x 6 reps
– 70.0 lbs x 6 reps
– 70.0 lbs x 6 reps
– 70.0 lbs x 6 reps [With help on the last 2 reps]
** EZ-Bar Skullcrusher ** (Arm Day SS4)
– 30.0 lbs x 10 reps
– 30.0 lbs x 10 reps
– 30.0 lbs x 10 reps
– 30.0 lbs x 10 reps
– 30.0 lbs x 10 reps
** Tricep Press Down ** (Arm Day SS4)
– 60.0 lbs x 10 reps
– 65.0 lbs x 10 reps [PR]
– 65.0 lbs x 10 reps
– 65.0 lbs x 10 reps
– 65.0 lbs x 10 reps