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OVT - 2 Day 3
26th February 2006
Sunday

Biceps + Triceps + Abs

A1: Alternate Arm Dumbbell Curls = 16 kgs
A2: EZ Bar Curls = 15 kgs

B1: Barbell Preacher Curls = 15 kgs
B2: Alternate Arm Zottman Curls = 12 kgs in each hand

C1: Close Grip Bench Press = 45 kgs
C2: 1-Arm Cable Push Downs = 10 kgs

D1: Cable Push Downs = 25 kgs
D2: Lying Down Dumbbell Cross Tricep Extensions = 8 kgs

i'm not exactly sure how to do close grip bench presses... what i mean is, i dont know if the barbell is supposed to touch your chest or not.. since i didnt know if its supposed to be done half way or full, i did it full.... that means i made the barbell touch my sternum before pushing it back up....

you already know how much i'm "into" abs.. so here was my workout:

Abdominal Workout

i performed three circuits for abs...

Circuit 1 = 1 set of each exercise with minimal rest and 25 reps per set

Circuit 2 = 1 set of each exercise with minimal rest and 15 reps per set

Circuit 3 = 1 set of each exercise with minimal rest and 20 reps per set

Circuit 1:

1.) Flat Sit-Ups
2.) Flat Reverse Crunches
3.) Oblique Crunches
4.) Dumbbell Side Bends (12 kgs in each hand)


Circuit 2:

1.) Decline Sit-Ups
2.) Incline Leg Raises
3.) Cable Side Bends (35 kgs)

Circuit 3:

1.) Decline Sit-Ups
2.) Incline Reverse Crunches
3.) Dumbbell Side Bends (12 kgs)


Time taken to complete entire workout (including abdominals) = 60 minutes

Overall Impression:

1.) Arms are looking good

2.) Glad i did abdominals today... but since my legs are a little (actually a lot) sore after yesterday's leg workout, i wasnt able to do more leg raises.. so i did reverse crunches because i found them to be less uncomfortable...

3.) i enjoyed my triceps workout much more than my biceps... thats coz as you know, i have stronger triceps than biceps, but bigger biceps than triceps...

4.) i am happy that i'm finally statrting to commit to doing abs...

5.) great workout...