Amilcar Herrera

My triceps are sore from yesterday’s workout. I didn’t think that I pushed myself too much but I guess I used some muscles that I’m not used to using regularly. I know I’ll be able to make by arms bigger.

My current measurement around my arms is: 13.25″ and my goal is 14″ (we’ll see if I can make it happen)
My waist is 29″ but it had been as low as 28.5″ so just for kicks, maybe I can have my arms to be half the size of my waist?? (That’s a tough challenge so we’ll see)

I had been working out for the last couple of weeks but I just did not have the time to log anything in.

Here is my workout from yesterday (Wednesday):
(I had my 1 scoop of BNS NO xplode half an hour before I started)

• 1 mile run on treadmill (1/8mile walk at 3.2mph to warm up, 0.75mile run at 7.4mph and 1/8 mile walk at 3.2mph to cool down)
• ABS workout (1 set of 15 reps each)
  • Reverse Crunch
  • Kness to side crunch
  • Butterfly Crunch
  • Crossover Crunch
  • V-Up
  • Crunch

• Here is my arm workout:
• Standing Barbell Curl (35X8, 40X8, 40X8, 45X8, 45X8). I was “testing” the weight and I guess I can go to 45 lbs on all sets.
• Lying Bar Tricep Extension (35X8, 40X8, 40X8, 45X8, 45X8). Same here, I was “testing” to see how much weight I can do and I can go to 45 lbs on all sets. This is waht made my triceps sore, I believe..

I had rested on Tuesday and on Monday I did the following: 
(I had my 1 scoop of BSN NO xplode with 6 oz of water about 30 minutes before starting)

• 1 mile run on treadmill (1/8mile walk at 3.2mph to warm up, 0.75mile run at 7.4mph and 1/8 mile walk at 3.2mph to cool down)
• ABS workout (1 set of 15 reps each)
  • Reverse Crunch
  • Kness to side crunch
  • Butterfly Crunch
  • Crossover Crunch
  • V-Up
  • Crunch
• Olimpic Squats (155 X 8, 145X8, 145X8) 
• Bench Press (3 sets of 125 X 8). 
• Chin Ups (3 sets of 8 reps)  
• Seated Dumbell Press (2 sets of 30 X
• Standing Calf Raises (2 sets of 125 X 10)

Then, I did my ARM supersets
- Standing Dumbbell Curls (5 sets of 30X10)
- Seated Dumbbell Tricep Extension (5 sets of 15X10)

It’s been a great week so far and today (Thursday, I rested) but tomorrow I’ll workout…

Have a great day! Keep working out towards your goal and stay healthy!

Amilcar