Tag Archives: tricep training

Body Building – Arms/Abs/Cardio – Day 33

Day 33 (60)

bench dipExample of the bench dips I do. The outfit, I do not do, although those are some rad ass socks. 🙂

I am so proud of myself for increasing some of my weights last night. For barbell curls I went up to 40 lbs. (my usual is 30 lbs.), but I could only do 5 in a row so I dropped to 30 and finished my sets. I’m just happy I did five! Seated tricep press went up to 30 lbs. instead of 27.5 lbs. Tricep push down with rope went to 70 lbs. instead of 60 lbs. Now I need to see if I can do a 20 lb. hammer curl instead of 17.5 lbs. I thought I went up from 15 lbs., but I have been doing 17.5 all along, rats! I also need to try a 40 lb. skull crusher since I have been doing 30 lbs. for a while now.

Get motivated!

Barbell Curls: 40 lbs. x 5 reps then 30 lbs. for  the rest of my set –  3 sets of 10 reps

Alternating Hammer curls: 17.5 lbs. – 3 sets of 10 reps

Dips: (hands on bench with feet on box/ 25 lb. plate in lap): 3 sets of 15 reps

Skullcrushers: 30 lbs. –  3 sets of 10 reps

Seated triceps press: 30 lbs. – 3 sets of 10 reps

Triceps Pushdown: 70 lbs.- rope attachment: 3 sets of 10 reps

Air Bike: 3 sets of 25 reps

Jackknife sit-ups: 3 sets of 10 reps

Roman chair leg raises: 3 sets of 10 reps

Extra Credit:
Decline sit ups with 25 lb. plate 3 x 10
Decline bench Russian twists with 25 lb. plate 3 x 10

Cardio: 30 minute – medium intensity cardio (running, elliptical, step-mill)

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Body Building – Chest and Triceps – Day 24

chest 1Day 24

The sweet chest and triceps pair. It’s a great combination and leaves you exhausted afterwards. During my post workout shower yesterday, I was washing my arms and holy shit they felt huge and hard as rocks. My muscle tightness was a result of giving them a good workout, not because I injured them. After an hour or so it subsided so no worries, Mom. As long as the tightening is dull and doesn’t prohibit you from performing your daily activities, then consider it a sign that your body is healing and therefore building new strength! That’s what I’m talking about, progression. In the past I was happy with just doing cardio to get off a few extra holiday pounds or lifting weights to get a little more muscle tone, but I have really upped the ante this year and am seeing amazing results. I actually love that my arms were so hard, it made me feel accomplished and proud that I killed that workout.

Your chest and your back are two of the largest muscles in your body. The chest and the back are antagonistic or opposing muscle groups, meaning that they work in opposite directions of each other. Back and chest are very broad terms for what each muscle group actually consists of. Your chest is made up of your pectoralis major muscle and pectoralis. If you hear someone say “Check out my pecs!” in the gym, they’re a douche bag talking about their chest.

Just like the chest and back, your biceps and triceps are also examples of antagonistic or opposing muscle groups. The biceps and triceps are located in your upper arm. Your bicep is made up of the biceps brachii and the brachialis. Your tricep is made up of tricep brachii and the brachialis. Some tricep exercises include dips, overhead extension, and lying tricep press.

Let’s Get Physical

Wide Pushups – 3 sets x 10 reps

Incline Dumbbell Press – 20 lbs. – 3 sets x 10 reps

Flat Bench  Fly – 15 lbs. – 3 sets x 10 reps

Decline Fly – 12.5 lbs. – 3 sets x 10 reps

Bench Dips – 3 sets x 10 reps with 25 lb. plate in lap ( can’t get a 45 on there by myself)

Lying E-Z Bar Triceps Extensions – Skull Crusher –  30 lbs. 3 sets x 10 reps

Dumbbell Triceps Kickback – 15 lbs – 3 sets x 10 reps

Overhead Two Handed Triceps Extension –  50 lbs. – 3 sets x 10 reps

Cable One Arm Triceps Extension – 20 lbs. – 3 sets x 10 reps

DOMS today, baby. Ouch!