15th February 2006
Wednesday
Day 15 of OVT
Arms
before we begin with today's workout, i thought i'd state what each color indicates:
1.) The weights listed in
Yellow are those i lifted in my
First Week of OVT
2.) The weights listed in
Orange are those i lifted in my
Second Week of OVT
3.) The weights listed in
Red are those i lifted in
Today i.e. Week #3
A1: Standing Barbell Curls 30 kgs | 25 kgs | 20 kgs
A2: Standing Alternate Arm Dumbbell Curls 14 kgs | 14 kgs | 14 kgs
B1: Barbell Preacher Curls 20 kgs | 20 kgs | 15 kgs
B2: Standing Alternate Hammer Curls 12 kgs | 12 kgs | 12 kgs
C1: Parallel Bar Dips BodyWeight + 6 kgs | BodyWeight + 4 kgs | BodyWeight
C2: Decline Alternate Arm Tricep Dumbbell Extensions 12 kgs | 10 kgs | 10 kgs
D1: Cable Press Down Normal Grip 30 kgs | 27.5 kgs | 25 kgs
D2: Cable Press Down Reverse Grip 20 kgs | 17.5 kgs | 15 kgs
Overall Impression
1.) Barbell Curls went off well... though, i was fucked by the last set and needed a spotter for the last 2 reps
2.) Preacher Curls went off as i has predicted them to :( it was impossibel to increase the weight... my biceps were way too pumped after bb curls
3.) Parallel Bar Dips were great... I went full down, zero compromise in form and i was yet able to take a greater weight... and decline extensions were perfect was well...
4.) Cable Press Down was good... I struggled like a freaking madman on my last 2 reps of the last set though... The cable press down with reverse grip actually made a huge difference coz i actually felt the pressure build up in my triceps...
5.) Sweet workout... I wont be able to increase the weights for any bicep exercise next week i'm afraid... but i think i'll make do with triceps 