Exercise Log 20181109

Life happens, and a lot of it happened each day this week. So, workout, 4 days off, workout. Last time the plan was to increase weight on the heavy exercises, and think about adding arms and legs work. Well, kinda sorta. Duration was 34 minutes. See the notes ...

Notes: Added arms work, but didn't want to increase the weight total, much. So, reduced sets / reps on dumbbell rows and bench press, and added 2 new exercises: Cable Knotted Handle Curls and mechanical drop set for tris. See videos in here ...

https://drjohnrusin.com/arm-training-muscle-growth/

My cable machine doesn't have a cambered bar, so I used the knotted handle - big, thick rope, with molded plastic knots on the end. Neutral, rather than underhand, grip. Maybe I'll try short handles next time. Maybe not, because the knotted handle worked well for the pull thrus.

The mechanical drop set is actually 3 distinct exercises, performed set after set after set. I do not do them to failure, but to rep count. Something about the thrill of being worked to near failure with a dumbbell over my face ...

The exercises are:

1. Angled Dumbbell Compound Skull Crusher 12x
2. Straight Arm Dumbbell Pullover 12x
3. Close Grip DB Tricep Press 12x

So, 1 set of these is 36 x 25 pound reps. Wholly Moly. These generate quite a nice pump on me. Need more experience to get my form down. Something about the thrill of being worked to near failure with a dumbbell over my face ...

The weight increase was only 765 pounds, but added changeovers and reps bumped the time to 34 minutes. Rate dropped to 581 pounds per minute. I expect better brain / body connection, and learned form, to improve that. So, a few more sessions like this, and then something more.

Background on mechanical drop sets here ...

https://www.t-nation.com/training/intro-to-mechanical-drop-sets