20-02-2014 – Guns Friday!

Posted: 28 February 2014 in Gym - Workout Log
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The weekend is finally here! It´s Friday so for me that meant no 5/3/1 in the gym. Instead I dedicated today to the commonly known Guns Friday in the fitness community. A day which we set our sights on getting those arms pumped to fit them into a nicely around the arm tight t-shirt in an attempt to impress ladies on a night out!

Anyway more to the point, I do feel that my arms are a very lacking body part in my aesthetic therefore I am dedicating this free gym session to really try and develop them. However I like to make this session a free and creative one so I try out different things and exercises.

Really enjoyed today´s session and yes… I do love a getting a good bicep and tricep pump! Also quite enjoyed my cardio today as instead of the usual lazy bike I decided to do do a MIIT – Moderate Intensity Interval Training; on the cross trainer

Also I will be posting about my diet soon but for today´s session I reduced carb intake and increased fats pre-workout in order to try and avoid that bloated feeling. I will be sticking with this for a week or so to see how my energy levels fluctuate. But for tonight I am off for a few drinks and enjoy myself as I have tomorrow off and my next session will be Sunday!

Free day – Biceps/Triceps, Cardio MIIT

Warm Up: Extensive Dynamic stretching
* Exercise specific warm-up: a few reps on each exercise on a light weigh
Also still part of today’s warm-up a superset of:
1a.  Close Grip Pull Ups 3:1:1
2 sets x 10 reps
1b. Dips  3:1:1
2 x10

2. Close Grip Bench Press 5 sets x 7 reps

3. Standing Weighed Bar Curls 4 sets x 8 reps

4. Incline EZ Bar Skull Crushes 3 sets x 12 reps

5. Flat DB curl 3 sets x 12 reps

6. Strict Form Tricep Cable Rope Push Down 2 sets x 15 reps

7. Cable Rope Hammer Curl 2 sets x 15 reps

Cardio MIIT on Cross Trainer : 20 minutes – around 300 calories


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