(E) Arms :: 531 Cycle 1 Week 2

Mood: Bored.

Last workout was last Thursday. Today is Monday but I can’t make it to a real gym for squats until tomorrow.

Since there has been plenty of rest since anything doing with arms (Bench, OHP, Rows, etc.) and tomorrow’s will not be affected (Squats), I went ahead and added an Arm workout since everyday is arm day.

Here’s the training:

  • Close Grip Incline DB Bench Press 5×10
  • Machine Curls 5×10
    • Seated Triceps Pulldowns 5×10
  • Preacher Curls 5×10
    • Overhead Triceps Extensions 5×10
  • Inner Seated Biceps Curls 6×8

Results: Blasted.

Man, this training session felt incredible.

Usually, I put in a bar cable curl/pulldown in order to pull a lot of weight. But when I do that, I have nothing in the gas for Inner DB Biceps Curls, which I really love as a main Biceps movement and as a finisher.  So I took out the bar curl/pulldowns, moved on to the Preacher Curls/Overhead Triceps Extension, and finished up with the Inner DB Biceps Curls. Man, it was awesome. Highly recommend it.

Supplements: C4 taken 30 minutes prior to working out.

Daily: Whey ProteinCreatine, and Fish Oil everyday.


Timing Calories Carb Fat Protein
pre  2,601 211 117 106
post  1,841 134 63 163


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