The last two days I had some really shitty sleep due to heavy winds and neighborhood dog barking. In addition my mouth is sore from the wisdom tooth extraction and right shoulder still hurting. Today I decided to train at a new Planet Fitness location close by to work. Here is the chest and arm workout I did. I did not bring my journal. I also started to incorporate triple drop which are three sets in one, each set lighter than the previous one with no rest.
Cross overs 3 x 8, 1 x triple drop set
Incline press machine 3 x 8, 1 x triple drop set
Flyes 3 x 8
Chest machine 3 x 8, 1 x triple drop set
Triceps pushdowns 3 x 8,1 x triple drop set
Bent over triceps rope extensions 3 x 8, 1 x triple drop set
One arm triceps extensions with dumbbell 3 x 8
Machine curls 3 x 8, 1 x triple drop set
Dumbbell curls 3 x 8 (had to go with 25s due to right shoulder hurting)
Rope Curls 3 x 12, 1 x triple drop set
Concentration dumbbell curls 3 x 8
Doing the triple drops and focusing on the negative part of the reps (4-6 seconds), and short rest between sets made this working pretty intensive.
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