Burn Those Biceps

at 4:56 AM

Here is what I did today starting around 3:15 am. First round of cardio consisted of 43 min of just straight elliptical.  Then that was followed by 30 min of a circuit of 2 min elliptical, then 1 min push-ups and 1 min jump squats.  I must say the 30 min circuit was much harder than the 43 min of straight elliptical trainer. 

But here is what I really liked.  The weight lifting was about an hour and 20 min.  Usually my Tuesdays and Thursdays are upper body focusing on back, biceps but also sprinkled with triceps and shoulders.  For the biceps I did 4 different types of exercises (excluding the pull-ups and chin-ups).

1. Pyramids- starting with a 20lb dumbbell- 6-8 reps, went down to 15lb- 10-14 reps, then to 10lb- 16-20 reps, then went up again to 20 lb.  It was VERY HARD and I got a nice burn.

2. Negatives on cables- Picked out a weight heavy for one arm- then did 6 reps- the negative portion of the lift was 15 sec, then pulled it back at normal speed.  you don't really have to count the seconds, just make sure you do the exercise pretty slowly.

3. Tabata- familiar with this, right?  Well, it's just a 4 min exercise- 20 sec on, 10 sec rest.

4. Last biceps exercise consisted of 50 reps- started relatively heavy then went to a lighter weight as it got harder.

I did these four biceps exercises THREE times through out my routine today.

With shoulders I did only pyramids- (my shoulders get routine beating from numerous push-ups everyday- and today I did a couple of hundred on the ELITE rings)- 6 reps using the 20 lb dumbbell- then 10 reps with the 15 lb and finally 20 reps with the 10 lb dumbbell, then went back up again-  Did this routine 3 times.  I did this exercise unilaterally (one side at a time)- it makes me more focused and also engages the abs more.

OK! now it's your turn and no excuses unless you have a fever of a 104 or have projectile vomiting.