29 December 2015 – Arm Day

Another workout at Virgin Active Greenstone after a spot of Yoga yesterday. It was good to get some good stretching in, although after experiencing both Bikram and normal yoga, I actually prefer Bikram. Maybe its the heat and intensity. This session was good though and had good pointers to stay mindful of your body and the positions it was being contorted into. Perfect prep for #ArmDay today!

This was a workout from SimplyShredded.com. It was an interview with fitness model Vinny Gough and he shed some light on his routine. My arms are alot weaker than my legs so it was good to get some strength work in. I could feel that the right upper arm is still alot weaker than the left, due to the injury. I could feel a bit of scar tissue being strained during the final reps of each set. Perhaps a physio session is necessary to get that worked out of the body. I dont usually do isolation exercises so fairly light weights were used (between 15 and 25 kg –  curls were at 8kg) and alot of focus was on form to get the maximum benefit from these movements. Lots of burn! #ArmDay

This is the plan for next year. 3 weeks of Crossfit in a month (@ 3 times a week) and one week for isolation exercises and other activities. Let’s see how this works out.

Vinny Gough Arm Workout

EZ- Bar French Press 4 x 6-8

Decline Bench Dumbbell Extensions 4 x 8-10

Narrow Dips 4 x 16-18

Reverse Grip EZ-Bar Wide Preacher Curls 4 x 6-8

Seated Dumbbell Curls 4 x 8-10

Hammer Curls 4 x 16-18

Standing Cable Curls 2 x 12-15

Tricep Pushdowns 4 x 12-15


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