Cardio power and resistance

This is what it looks like at the end.  I might be dying.

these titles are getting annoying

As promised, I have examples pulled up for what I did on Tuesday morning in the weight room.

first is the overhead tricep exension:

We also did another set similar to that with multigrips.  One extension with palms facing up, release, and then do another exension with palms facing down.  doing one of each equals one rep.

Next, we did rotating hammer curls.  The image below shows you the traditional hammer curl. We followed that motion while rotating the dumbbell.  palms up, then rotate down.  So ... about 180 degree rotation.  That definitely adds a whole new dimension to the traditional hammer curl.  I can usually do a traditional hammer curl with about 25 lbs in each hand, and still put out about 10 reps.  Add that rotation, and I've gotta drop down to between 15-20 lbs, and even then I can't even get ten reps after a couple sets.






Last, we did something like a dumbbell reverse fly, but instead of doing the full range of motion, we held it at the top position and just pulsed it for at least 20 reps (or however long it took the person doing the overhead tricep extension with the multigrips to complete their full set.  For that move, you don't need very much weight.   Even with  5 lb dumbbell, you feel it in your back muscles.  It burns so good, haha!

And that's pretty much it.  We did four sets of each workout, and let me tell you that was enough for me.  My triceps are sore as hell today.

Overhead tricep extension with rope:  10 reps (should be at a higher weight than w the multigrips.  I did between 55-70 lbs)

Overhead tricep extension with multigrip:  10 reps (palm facing up then rotate for palms down = 1 rep)

Rotating hammer curl: 10 reps

Reverse dumbbell fly (pulse): at least 20 reps

4 sets, or as many as you can eke out with good form.

And that was my Tuesday morning, kids!  After work, I did Insanity's Plyometric Cardio Circuit.  It was killer, and I loved it.  Gotta try and keep my stamina for these 2 a days.