Today’s journal entry is going to be short and sweet.  I’m just going to quickly go over my biceps and triceps weight lifting workout for today and list what I ate. Tomorrow I’ll make my post a bit meatier and go over my bodybuilding nutrition strategy in-depth and teach you how I came to my target calorie value and how I’ve made adjustments to my diet up to this point.

Thursday’s Weight Lifting Workout – Biceps & Triceps

Biceps Warm-Up:
Alternating Dumbbell Curl: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Alternating Dumbbell Curl 3 sets x 5 reps
EZ Bar Curl: 3 sets x 5 reps

Triceps Warm-Up:
Skull Crushers: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Skull Crushers: 3 sets x 5 reps
French Press: 3 sets x 5 reps

I was able to get through 3 sets of 5 reps with 55 lbs dumbbells for alternating dumbbell curls and 3 sets of 5 reps of ez bar curls with 115 lbs.  For my triceps I was able to perform 3 sets of 5 reps of skull crushers with 145 lbs and 3 sets of 5 reps of french press with 115 lbs.

Here’s what I ate today…

• 1 cup of cottage cheese
• 1 cup of cottage cheese
• 3 cups of green tea
• 2 cups of cooked ground beef
• 3 cups of beef brisket
• 2 cups of spinach (in a salad)
• 1 tbs of ranch dressing
• 3 cups of beef brisket
• 1/2 cup of walnuts
• 1/2 cup of cheese
• 3 eggs fried in olive oil

That’s all for today.  If you want a weight lifting workout that will force you arms to grow, then this is a good one. It targets the strength training repetition ranges and allows you to hit your arms hard with heavy weights – enjoy!

Your Friend And Trainer,

Nick

Weight Lifting Workout is a post from: Gain Muscle Mass Help