Raveen Kumar

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.

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