Dansformation - 12 Weeks Workout Challenge - Week 9 Day 6 - Arms Workout

in #dansformation8 years ago

IMG_3505.jpg

Hello dear steemians,

Today I officially closed the week 9 from my 12 weeks dansformation workout challenge. It's amazing how many changes happened meanwhile and how everything evolved. I'm happy because I found an equilibrium into my lifestyle, I'm more active and I feel way better than before.

Related to my workout, today I trained my arms and I did it quite different than usual, I did supersets, biceps combined with triceps.

I choose the following exercises :

Lying Close-Grip Barbell Triceps Press To Chin : 4 sets of 10-8-8-12 reps

Image Source

Close-Grip EZ Bar Curl : 4 sets of 10-8-8-12 reps

Image Source

Seated Triceps Press : 4 sets of 10-8-8-12 reps

Image Source

Flexor Incline Dumbbell Curls : 4 sets of 10-8-8-12 reps

Image Source

Triceps Pushdown : 4 sets of 10-8-8-12 reps

Image Source

Hammer Curls : 4 sets of 10-8-8-12 reps

Image Source

After workout picture :
IMG_3507.jpg

What did I ate today :

Milkshake : milk, 1 banana, sunflower seeds, 1 teaspoon of green barley powder
IMG_3501.jpg
IMG_3502.jpg

Fried zucchini
IMG_3511.jpg

Pasta with tomato sauce - missing photo

Juice : 2 apples, 1 avocado, 2 oranges
IMG_3503.jpg
IMG_3504.jpg

Low fat cheese with almonds and cranberry - missing photo

What kind of supplements did I took :

Green barley : 1 teaspoon in first meal

Creatine : 1 measure in water before and immediately after workout

Whey protein : 1 measure in milk immediately after workout

Casein : 1 measure in milk before bedtime

This is how my day ended, overall was a good day.

Tomorrow I will have my weekly report, I'm quite curious how everything looks because last week I missed the weekly report for some reasons and it's been like 2 weeks from when I didn't put my ass on the scale or measured any part of my body. Will see tomorrow :)

If you want see how everything looks till at the end of this challenge, don't forget to follow my blog @denisoi. I will make daily posts with everything what I do into the gym, what I eat and what kind of supplements I take.

I appreciate your time reading my post. Have a great weekend.

Sort:  

This post has been ranked within the top 80 most undervalued posts in the first half of Mar 12. We estimate that this post is undervalued by $0.92 as compared to a scenario in which every voter had an equal say.

See the full rankings and details in The Daily Tribune: Mar 12 - Part I. You can also read about some of our methodology, data analysis and technical details in our initial post.

If you are the author and would prefer not to receive these comments, simply reply "Stop" to this comment.

The "tricep pull down machine" is one of the machines I miss working outdoor/ at home.

Hey bro, yeah it's a good one!

Forgot to mention.. You arms getting big man. Boss

hehe , thanks bro ! I appreciate your support ! keep it up too, you do a great job with your journey.