It's great to be home. Mad props to Jordan F. for being an awesome workout buddy and coming in clutch with the protein shake after our cardio session today. Went to 24 to do arms and then drove over to the playground near my house to do bodyweight work as well as cardio on the field nearby. Safe to say we killed it.

Workout
Part 1: Weights:
1) Straight-bar curls
*warmup with just the 45 lb. bar*
5x8 w/ 105 lbs. (25 and 5  lb. plate on each side)

2) Tricep pulldowns with straight-bar
6x10 w/ 100 lbs.

3) [superset] Seated Supinated Bicep Curls + Hammer Curls
*To supinate is to turn the hand so that the palm is facing up by the end of the movement. This is commonly known as a bicep curl with a twist. No pun intended.

(5 supersets)
8 supinated curls with each arm
12 hammer curls with each arm

4) Single-Arm Tricep Extension w/ Cable
*I wanted to concentrate on the lateral head of my triceps so I adjusted my hand position and performed the movement with slight alterations until I could feel it working my lateral head. It's impossible to completely isolate a certain part of a muscle, but it is possible to more effectively target a certain area. I did not use an attachment on the cable cross machine to do this. I just grasped the little round ball below the carabiner. Do this exercise with careful form and do not swing around.

4x12 w/ 30 lbs.

5) Skullcrushers
*To keep my tendonitis from coming back I do these by moving the entire system made up of my arms and the weight further back so that it's behind/above my head rather than over my chest. Check out how Matt Ogus does these. I do them similarly. I refrained from going heavier today since my elbows flared up a bit after my last chest workout.

4x15 w/ 85 lbs.

6) Tricep Dips
*Usually not the biggest fan of these since I feel like they do nothing for my development. By the time you put enough weight around your waist to feel something you're at risk for a rotator cuff injury. Not the biggest fan of these but Jordan wanted to do them.

4x25 with controlled motion and emphasis on tricep stabilization.

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     It's quite evident that this arm workout was primarily tricep-focused. I have always had overdeveloped biceps and an overdeveloped long head of my triceps. I can lift a phenomenal amount of weight over my head for single-dumbbell seated extensions because of this but cannot perform as well on movements that require more of the lateral head.

      I'm working to combat this and create a more balanced body.  Also, this workout was nothing unique or crazy. Relatively standard volume with higher rep ranges on the tricep movements. I'll come up with some creative stuff for the next arm workout.


Part 2 (cardio):
*We go to the playground to do various types of pull-ups including but not limited to: Australian pull-ups, wide grip pull-ups, standard pull-ups, dynamic switching between wide-grip and chin ups, monkey bar "walking" pull-ups, monkey bar close grip pull-ups. We also occasionally do push-ups when the tan bark isn't all over the concrete.
     Upper body exercises are supplemented with sprints and leg lifts. This is cardio because there are no rest breaks in between upper body sets and short rest intervals between sprints. We randomize it to keep it interesting and also to refrain from developing a plateau.

1) Wide-grip pullups: 10
2) Aussie pullups: 20
3) Monkey bar "walking" pull-ups: 1 set
*Stand perpendicular to the monkey bars and grasp two of the bars with your hands. Pull your head through and come down. Without dropping down, swing one hand to meet the other on a single bar. Then move the other hand over. Do another pull-up. Move the hands. Do another. Repeat.

4) Aussie pullups: 20
5) Pushups on monkey bar set (balance): 30
6) Aussie pullups: 20
7) Dynamic switch between wide-grip and chin up: 8 
*Do a wide-grip pull-up and on the way down swing your hands into chin-up position and perform that movement. Swing them back to perform another wide-grip pull-up. The key here is speed and forearm strength.

8) Aussie pullups: 20
9) Pushups: 40
10) 100m jog
11) Wide-grip pullups: 10
12) Aussie pullups: 20
13) Chin-ups: 12
14) Wide-grip pullups: 10
15) Pushups: 40
15) 60m sprint, 80m jog
16) 60m sprint, 80m jog
17) 60m sprint, 80m jog

--> We also did a total of 50 leg lifts interspersed between sets. You can put them where you want.

     As you can see, I absolutely love doing Australian pull-ups. We do them on the monkey bars and keep the feet stabilized by bracing them against a bar and performing the pulling motion. We were able to remain parallel to the ground for the entire movement. I'm sitting here with very sore lower traps and rhomboids because of this. Don't disregard bodyweight workouts!

Diet of the Day:
Meal 1:
-7 eggs worth of egg whites + 1 whole egg
-3 Aidell's chicken meatballs
-3 plums, 8 strawberries, 1 peach

Meal 2:
-0.5 cup brown rice
-4 oz flat iron steak
-Zucchini

Meal 3:
-50g protein shake
-2 plums
-small piece of 70% dark chocolate

Meal 4:
-1 cup brown rice
-6 oz flat iron steak
-Normandy blend vegetables (carrots, broccoli, cauliflower)

Meal 5:
-8oz grilled chicken breast
-Carrots sautéed with garlic
-1 cup brown rice

Dessert: natural peanut butter balls w/ Kashi cereal, semisweet chocolate morsels, and honey drizzled on top.