Weight Lifting Workout
Posted by Gain Muscle Mass on Mar 4, 2010 in My Body Transformation, Weight Lifting Workouts | 29 commentsArvada, Colorado USA
Nick Andrade’s Body Transformation Log – Day 37 Weight Lifting Workout
Objective: To Burn Fat Gain Muscle Mass And Transform My Body In 12 Weeks
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
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Play around with the size weights you use when you first get started, you will be surprised that you can probably do more than you think you can. As a rule of thumb, you should do two or three sets of exercises for each muscle group you are working. And each set should have between 10- 15 repetitions. And this is important: If you are doing a set of ten, you should feel fatigue by the sixth repetition, by the eighth you should feel significant discomfort, and the last two should be challenging. If you are…
Apple now has Rhapsody as an app, which is a great start, but it is currently hampered by the inability to store locally on your iPod, and has a dismal 64kbps bit rate. If this changes, then it will somewhat negate this advantage for the Zune, but the 10 songs per month will still be a big plus in Zune Pass’ favor.
Apple now has Rhapsody as an app, which is a great start, but it is currently hampered by the inability to store locally on your iPod, and has a dismal 64kbps bit rate. If this changes, then it will somewhat negate this advantage for the Zune, but the 10 songs per month will still be a big plus in Zune Pass’ favor.
Between me and my husband we’ve owned more MP3 players over the years than I can count, including Sansas, iRivers, iPods (classic & touch), the Ibiza Rhapsody, etc. But, the last few years I’ve settled down to one line of players. Why? Because I was happy to discover how well-designed and fun to use the underappreciated (and widely mocked) Zunes are.
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Between me and my husband we’ve owned more MP3 players over the years than I can count, including Sansas, iRivers, iPods (classic & touch), the Ibiza Rhapsody, etc. But, the last few years I’ve settled down to one line of players. Why? Because I was happy to discover how well-designed and fun to use the underappreciated (and widely mocked) Zunes are.
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Hands down, Apple’s app store wins by a mile. It’s a huge selection of all sorts of apps vs a rather sad selection of a handful for Zune. Microsoft has plans, especially in the realm of games, but I’m not sure I’d want to bet on the future if this aspect is important to you. The iPod is a much better choice in that case.
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If you’re still on the fence: grab your favorite earphones, head down to a Best Buy and ask to plug them into a Zune then an iPod and see which one sounds better to you, and which interface makes you smile more. Then you’ll know which is right for you.
Between me and my husband we’ve owned more MP3 players over the years than I can count, including Sansas, iRivers, iPods (classic & touch), the Ibiza Rhapsody, etc. But, the last few years I’ve settled down to one line of players. Why? Because I was happy to discover how well-designed and fun to use the underappreciated (and widely mocked) Zunes are.
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