Family Break

I had a weekend filled with laughter and fantastic moment as part of my family came and visited me. While I still had to face my mountain of Uni assessment and course work it was great to be able to relax with those I love. I even had a sneaky glass of red! I am not a big drinking; I don't enjoy the effect it has on my body at the time of drinking and certainly not after. It means I can't train as hard as I want to but a nice glass of wine with dinner ever now then goes down quite well. 

We did a lot of walking and exploring this weekend and luckily their visit feel on a rest day and an arms day.

I followed up the weekend with an intense RPM class on Monday. I felt like I was seeing stars by the end of it and then a back work out today my legs are still struggling from yesterday so it's a non cardio day to prepare for my leg workout tomorrow. 

Here’s my arm and back workouts - 

Arms

Close Grip Bench Press - pulsating 4 sets x 10 reps, 8 reps, 6 reps, 8 reps

Seated Bicep Curls - 3 sets of 12 reps superset with Eccentric Bicep Curls  - 3 sets x 6 reps

Bicep Curls - pulsating 4 sets x 10 reps, 8 reps, 6 reps, 8 reps superset with triceps pull downs - pulsating 4 sets x 10 reps, 8 reps, 6 reps, 8 reps 

(Eccentric exercises occur where the muscle lengthens in a contraction which cause higher levels of fatigue and micro-damage to your muscle, promoting muscle hypertrophy because of the heavier weights used.)

Back

Lat Pull Down - pulsating 4 sets x 10 reps, 8 reps, 6 reps, 8 reps

Reverse Fly - 3 sets x 8 reps superset with Bent Over Row (Underhand Grip) 2 sets x 8 reps

Pullovers - 3 sets x 12 reps superset with One Arm Rows 3 sets x 6 reps

"Our attitude toward life determines life's attitude towards us." John N. Mitchel

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