Bicep And Tricep Workout Friday 24th April 2009

25 April 2009 | Arm-workouts

Today was my first workout at my new gym, the Train Station Gym over in Glastonbury. It’s a more serious weight training gym than where I used to train, has free weights and simply more weight on the machines which is good considering I had outgrown many of the machines in my leisure centre gym. I would recommend anyone who is serious about their training to seek out a gym that will be able to provide enough weight for them in six months to a year, as it’s amazing how quickly you can scale up the weights when you take your training seriously.

Biecps

Today’s workout was always going to be a bit haphazard due to the fact that I didn’t know what the weights related to on the machines and as such it wasn’t really a brilliant workout, but it did serve a purpose – familiarisation.

First exercise I did was straight barbell curls as opposed to EZ barbell curls. I didn’t actually notice if they had an EZ barbell in the gym, but given how serious it is, I’m sure they do have an EZ bar somewhere.

  • 25kg x 10 reps (warmup)
  • 32kg x 8 reps
  • 32kg x 8 reps
  • 32kg x 8 reps

After the barbell curls, I moved onto reverse grip cable curls, using a V-shaped hand grip. I have read in a bodybuilding magazine some time back that doing reverse grip cable curls with a grip like this is a great exercise for building the biceps and forearms. I shall see how things go over the next few months! I wasn’t sure what the numbers on the machine meant, I think each number relates to a 5kg increment, but further clarification is needed.

  • No 3 x 12 reps
  • No 4 x 10 reps
  • No 5 x 10 reps

The first two sets were too easy, the third was about right, but I will do 6 next time, and I’ll also clarify what weight the numbers relate to.

I finished off with set of hammer curls, 16kg dumbbells for 4 reps, clearly I didn’t need to do that, probably over-training if I’m honest.

Triceps

First exercise for tricpes is cable pushdowns, again I didn’t know what the numbers on the machine related to, but I figured it was 5kg for each number.

  • 20kg x 10 reps
  • 25kg x 8 reps
  • 25kg x 8 reps

These reps were done quite slowly, holding the static, and very slowly releasing the weight on the negative part of the pushdown.

After doing pushdowns, I tried a new machine for me, a tricep press machine, which involves sitting in the machine, and using two handles either side of the seat, you push them down to lift a weight. It’s a bit like doing tricep dips Again I wasn’t sure how much weight I would need, but figured I should start at level 5 and see how I got on. As it turned out I needed to increase the weight after each set because it was not hard enough, at least I know for the next time I use this machine.

  • No 6 x 10 reps (easy)
  • No 7 x 10 reps (easy)
  • No 8 x 12 reps (easy)
  • No 9 x 12 reps

Next time I will probably attempt three sets of 10 at level 10 and see how I get on.

I finished off my workout with fifteen minutes on the treadmill doing some medium intensity interval training. I ran for two minutes at 10 kmh, followed by two minutes at 13 kmh, though I have a sneaky suspicion this wasn’t the actual speed because the treadmills seemed fairly old, and from my own experience of using other treadmills, these speeds seemed slow. I could be wrong and it could be that I’ve just improved in fitness since I last used a treadmill, but considering that was only Wednesday evening, it’s hardly likely.

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2 Responses to “Bicep And Tricep Workout Friday 24th April 2009”

  • 1 Colin Timberlake Says:
    April 27th, 2009 saat: 4:16 am

    Way to stay focused and dedicated.

    I don’t know what’s with workout equipment manufacturers who have a machine all set to go and then say, “hold on, I think we can come up with a better system than just actually marking down the mass of each plate. Maybe, say a 1-to-10 scale?”

  • 2 Tristan Says:
    April 27th, 2009 saat: 9:26 am

    It is seriously annoying that they don’t just have the weight written on the plates, standard units of weight such as lbs or kgs are very easy to understand, but instead they have each plate numbered 1 - 20.

    I did speak to the gym instructor in the gym today and found out that each plate is 5kg, so at least now I know!

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