Yesterday's workout was a bit of a quick one as I tend to blast through bis/tris with the quickness and then spend some good time on my calves.
I only do bis and tris on the same day because it allows me to focus solely on Back and solely on Chest. Opposed to pairing those larger muscles with their assisting smaller muscle group (i.e bis and tris).
It's just another way my schedule is fit to best work for me as my pairing of muscle groups or what be it may be a bit from the norm at times.
I started out with bis doing roughly only 6-8 work sets and the same went for tris.
1arm DB preacher curl - 15lbs - 15reps 20lbs - 15reps 35lbs - 12reps 45lbs - 12reps 55lbs - 9reps
Switched to 1set of spider curls with 25lbs for a real deep stretch getting roughly 10 or 12 reps
Incline DB curl - 30lbs - 12reps 40lbs - 9reps 35lbs - 10reps
Pushdowns switching each set from a narrow grip to a more wide grip for about 6sets total - never dropping below 10reps and basically repped the stack the whole time
Overhead DB Press - 100lbs - 15reps 110lbs - 13reps 115lbs - 10reps
I than made my way to blasting my calves which I don't really have much of a structured workout for. I just keep hitting them from all angles, varied amount of reps and speed, peak contraction holds, deep stretches. I just really give it to em, let them recover and do it all over again next workout maybe with a different exercise order.
Seated Calf Raise 1 leg at a time - bunch of sets and reps <shrugs>
Incline Leg Press Calf Raise 1 leg at a time - same
Standing Calf Raise 2legs - went heavier here to now move some weight
Standing Calf Raise 1 leg - slow and controlled reps - at this point I was shot and could barely move any weight and was just going for a full stretch and peak contraction
Finished up with 20min of liss on the tread and then it was time to get nippy!
No cardio or weights today, rest and recover and do it all over again! Today is actually a day I'm off from everything so I hope to get a good chunk of my Christmas shopping done later on!!! Bundle up