57. Heavy Arms

  I had a great workout EXCEPT, the bench press felt weird. I was able to get better muscle activation when I increased the weight.

  The gym was a empty at 10pm. Wild. I was able to relax and take my time. I have been going at 2am-5am normally. It's been empty every time but I did not expect it to be empty at 10pm-12am. The last gym I went to was packed until 12:30am. 

  The gym has a leg press machine and a way to do pull downs. I may switch out Bent Over Rows for the pull downs and slot in leg press somewhere.

Song of the Day: SHOT YOU by TsuShiMaMiRe

---Heavy Arms:

Play a Physical VR game with wrist weights To Taste x1

// I did not do this due to being at the gym.

Warm Up Set 1x10-15

Dumbbell Bench Press 4x15

Drop Set 2x10

// Bad muscle activation. Don't shoot for the reps. Shoot for near failure. If you can't do the reps you have succeeded. 95lb for reps

Bent Over Row 3x10 30

Drop 1x6 20

// thinking about replacing this with pull downs. 30lb for reps

Super Set 3x10

(Curls to shoulder press

Hammer Curl to tricep kickback 

Bench Dips)

// 20lb for the first set. half and half with 15lb for the rest

Lateral Raises 1x10

// 10lb

Reverse Flies 1x10

// 10lb

Curls 2x To Taste 

S   E E C C R R E EE  TTT  T