Back to the Grind

Finally I’m back to the gym grind! It’s not easy to get into the routine in full throttle after a long break…but I’m trying. The first day back to the gym was intense yet fun. My muscles are putting on a brave face but moving is no longer easy.

Armday on steroids

Attendees: Moose, Shetuti, In-Group (Abdalah) and me. We did a variety of arm-weight training exercises without proper breaks. That just means the rest breaks weren’t for us to stop and breathe and stretch. They were to do bicep curls and tricep exercises with weight or dips. I only realized the intensity of this armday the next day, when I got out of bed.

Let me lay out the routine from our Armday, your Monday.

Rule – 10 reps 3 sets of each step

1.Butterfly Push Out – Sadly, I don’t have a photo for you so let me explain.

You bend your knees to an almost-squat position, leaning forward 45°. Hold a dumbbell in each hand in front at 90 degrees from chest. Now, open your arms to the sides, yes like a butterfly. They open to fly, you open to train your chest, shoulder and back muscle.

2. Break, but no rest so Bicep Curl and Dumbbell Extension (triceps)! 10 reps each

Screen Shot 2015-10-17 at 17.01.45
Dumbbell Extension

3. Declined Chest Press – Always try to keep your arms at a 90° angle.


*GIF makes it look fast, but go at a slower pace.

4. No rest break. Bicep Curl and Triceps Dips! 10 reps each

5. Lying Tricep Extensions




6. Repeat Step 5. Break but no break.

7. Weight Pulls for upper back, biceps and triceps. The wider the grip the better.

3 Sets of 10 Each
3 Sets of 10 Each

8. Repeat Step 5. Break but no break.

—–End of armday, it’s time for some ab loving!

To finish up a gym grind any day, we end with an ab-workout session.

  1. Sit-ups
  2. Russian Twists
  3. Reverse Crunches
  4. Planks

And to just to let you know, those breaks that weren’t really breaks, didn’t kill us. Because we would always break into a… watch for yourself at “Break no break at the gym“!

Some people want it to happen, some wish it would happen, others make it happen.

– Michael Jordan



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