My first ever, for real, proper serious workout

[Growth In Motion]

Whats up guys?

Well, i did it. My first of what will be many great workouts, all beginning on my 15th birthday. It was biceps and forearms. It looked something like this:

Exercise 1: Barbell curls 21's strip sets supersetted with cable preacher curls 21's. 4 sets.

Set 1: 17.5kg BBC21's and 15kg CPC21's
Set 2: 15kg BBC21's and 10.5kg CPC21's
Set 3: 12.5kg BBC21's and 10.5kg CPC21's
Set 4: 10kg BBC21's and 6kg CPC21's

My god! My arms were a pumpin and my heart was a thumpin. My bi's were about to die

Exercise 2: Dumbbell Curls. 4 sets.

Set 1: 10kg at 10 reps
Set 2: 7.5kg at 12 reps
Set 3: 5 kg at 15 reps
Set 4: 7.5kg at 10 reps

Struggling abit. But still going!

Exercise 3: Standing Cable Curls. 5 sets.

Set 1: 6kg at 15 reps
Set 2: 10.5kg at 12 reps
Set 3: 15 kg at 10 reps
Set 4: 10.5kg at 13 reps
Set 5: 6kg at 16 reps

I have to admit, the pump here was far greating then the SS

Exercise 4: Hammer Curls. 4 sets.

Set 1: 10kg at 8 reps
Set 2: 7.5kg at 10 reps
Set 3: 5kg at 14 reps
Set 4: 2.5kg at 30 reps

Exercise 5: Bent Over Concentration Curls. 5 sets.

Set 1: 2.5kg to failure (left: 28 right: 35 reps a piece)
Set 2: 5kg to failure (left: 11 right: 12 reps a piece)
Set 3: 10kg to failure (left: 4 right: 6 reps a piece)
Set 4: 5kg to failure (left: 11 right: 14 reps a piece)
Set 5: 2.5kg to failure (left: 26 right: 30 reps a piece)

Exercise 6: Wrist Curls SS Reverse Wrist Curls. 3 sets.

Set 1: 0kg at 20 reps
Set 2: 2.5kg at 20 reps
Set 3: 0kg at 30 reps

These were great!

Exercise 7: Reverse cable preacher curls. 3 sets.

Set 1: 6kg at 15 reps
Set 2: 6kg at 10 reps
Set 3: 6kg at 5 reps

My forearms were dying throughout the second and third sets. I am definitely going to keep doing these, and recommend them to everyone

Exercise 8: Reverse Barbell curls. 3 sets.

Set 1: 10kg at 10 reps
Set 2: 12.5kg at 10 reps
Set 3: 10kg at 15 reps

Awww. Painful!

Exercise 9: Static Deadlifts (i couldn't think of any other way to do static holds [img]/forum/images/graemlins/frown.gif[/img]) 12 sets.

Set 1: 10kg holding for 1 min
Set 2: 15kg holding for 1 min
Set 3: 20kg holding for 1 min
Set 4: 25kg holding for 1 min
Set 5: 30kg holdinf for 1 min
Set 6: 35kg holding for 1 min
Set 7: 40kg holding for 30 secs
Set 8: 45kg holding for 20 secs
Set 9: 50kg holding for 10 secs
Set 10: 55kg for 5 secs
Set 11: 60kg for 5 secs
Set 12: 35kg for 20 secs

I have to admit i didn't really feel much of a burn [img]/forum/images/graemlins/frown.gif[/img] Disappointed with this exercise...

Comments welcome

Sorry if its a little long

Should i start a journal to record everything?

Thanx

[Coz]

Good going, yes I think it would be best to start a journal.

[GrandRoyal]

DEC 27th BIRTHDAY REPRESENT!

start a journal up man, i did yesterday

[War5475]

Man that sounds killer..... how bad are your Doms?

[Growth In Motion]

[ QUOTE ]
how bad are your Doms?

[/ QUOTE ]

Ive just woken up the next day. It hurts to straighten my arm, as well as to move it in a curling motion. I wonder if they'll be worse tomorrow? (i hope so) [img]/forum/images/graemlins/smile.gif[/img]