fit log My Fat Loss Journey

[Harsh World]

I typed up a draft of doing bicep work on the 1st to start the year out right, but it seems to have been deleted before I could format it in a readable post as opposed to my shorthand notes.

Essentially, I did 3 sets of supinated bicep curls (palms up), 3 sets of hammer curls (palms vertical), 3 sets of rotating from supinated bicep curls to hammer curls (one bicep, rotate to a hammer, and repeat), 2 sets of pronated curls (palms down) at a lower weight to hit the top of my forearms with a strong grip as opposed to focusing on the bicep, and 2 sets of heavier (20 lb) lateral raises.

I plan on doing my 5k hump/hike with a 40-pound weight vest and a backpack with 30 pounds tomorrow if the weather is cool enough to do it.

I held off on this because I would be walking a pretty busy roadway at about 5 in the morning. As it's the holidays, and my life insurance hasn't matured yet, I held off on this just in case a stupid person got behind the wheel. It's better safe than sorry to put off some gains for a bit.

Today, I'm going to knock out shoulders, and probably wake up at 5 AM to get on the 5k hump.

 

[Harsh World]

Yesterday, January 3rd, I didn't have the time to type this up before bed. However, this was my shoulder routine:

For more core engagement, I started my shoulder routine with shoulder presses and then Arnold presses on a chair with a medicine ball affixed to it. I couldn't tell how much of my core was being used until I got to the lateral raises when I started to feel low back pain, but that could also be attributed to what is known as "back pumps", which can get pretty painful. Though, it wasn't anything like I'd gone through before, where I'd literally have to sit out for an hour to even almost 2 to finish my workout, so I pressed through without waiting too long between sets.

I wouldn't say that it was more difficult than standing presses, in both variations of the press, but it probably used more balancing muscles, contributing to a loss of repetitions.

For the shoulder presses, I did four sets of 20 pounds with a rest time of 1m45s between to complete sets of these repetitions: 36, 29, 21, and 19.

As always, I wait the same amount of time before moving on to the next exercise, the Arnold press, with a 1m45s rest.

Then, I did 2 sets of 20-pound/2 sets of 15-pound Arnold presses with a 1m30s rest between sets for these repetitions: 15 & 12 / dropped to 15 pounds and did 12 and 12 at a 2-Mississippi up/down pace.

I then took to the standing position to do rotating front raises with 15 pounds and 1m rest between sets with these repetitions: 30, 25, 20.

Moving on to lat raise at 15 pounds and 1m rests for 1 set and then dropping to 10 pounds for 2 sets because of the previously mentioned back pain I did repetitions: 15-pounds: 13 / dropped to 10-pounds: 18, 15.

Rear delt raise raises are the hardest for me to focus on with dumbbells, but I have to give it a try to finish off the entire muscle group. I did 10-pound rear delt raises with 1m rests and did repetitions of: 25, 22, 16

To finish off my workout, and to get some balancing muscles working, as well as get my left arm up to speed with my right, I did 15 lb laying tricep extensions with 1m rest and repetitions of: 16, 10 / dropped to 10 pounds and did 2 more sets with 11 and 7 repetitions with a 2-Mississippi count on them too.