Fitness Journal - Day 308 - Biceps and Triceps
Warm-up
- Dynamic stretching
- Elliptical - 10 mins
- Pull-ups - 4 x 5 = 20
- Dips - 4 + 4 + 3 + 3 = 14
Biceps and Triceps
In the following, every 2 exercises are combined, 1 set of each exercise then the next set and so on
Triceps cable extension - 21 kg x (12 + 3)
Incline bench dumbbell curl - 7.5 kg x 12 x 3
Triceps push down - 21 kg x 12 x 3
1.5 curl biceps - 5 kg x 10 x 3
Close grip bench press with barbell - 2.5 kg x (12 x 2 + 15)
Biceps hammer curl - 5 kg x 10 x 3
Straight rod bicep curl - 21 kg x 15 x 3
Dumbbell Kick back - 5 kg x 12
Cool-Down
- Static stretching
Overall Rating - 8.5
Goal - 1000 Pull-ups before 2024 - 101/1000
Remarks
- I overtrained yesterday and could not sleep. I should take care of my intensity. Moderation is the goal.
- Crossed 100 pull-ups
- Tomorrow, maybe do a bit of cardio and forearms or have a rest day depending on how I feel.