I've been on a strength gaining workout for close to 12 weeks. Along with strength gains comes a bit of fat gain. It's inherent and unavoidable. My weight varies just a little bit these days but to gain strength I have to eat more. I'm changing to a cut down period which won't shed many pounds but hopefully will burn the excess fat off. This basically involves routines involving higher reps and more cardiac work. I can't clean my diet up much more than I already have but I will reduce cheat meals from 2 a week to one a week.

Today's arm work was grueling. It involves working a between 60 and 75% of what you can easily do ten reps as far as weight. The reps are a bitch. Much pain in the last two sets.

The only rest is as described between reps. There is no rest between movements. This will turn your arms to mush.

seated dumbbell curls . Using dumbbells means the actual rep would be 50 lbs with 2 hands
25 lbs x 1----   rest 1 second
25 lbs x 2----   rest 2 seconds
25 lbs x 3 ----  rest 3 seconds
25 lbs x 4 ----- rest 4 seconds
25 lbs x 5-----  rest 5 seconds
25 lbs x 6 ----- rest 6 seconds
25 lbs x 7 -----rest 7 seconds
25 lbs x 8------rest 8 seconds
25 lbs x 9------rest 9 seconds
25 lbs x 10----rest ten seconds

seated overhead dumbbell extensions

25 lbs x 1----   rest 1 second
25 lbs x 2----   rest 2 seconds
25 lbs x 3 ----  rest 3 seconds
25 lbs x 4 ----- rest 4 seconds
25 lbs x 5-----  rest 5 seconds
25 lbs x 6 ----- rest 6 seconds
25 lbs x 7 -----rest 7 seconds
25 lbs x 8------rest 8 seconds
25 lbs x 9------rest 9 seconds
25 lbs x 10----rest ten seconds

Seated dumbbell hammer curls

25 lbs x 1----   rest 1 second
25 lbs x 2----   rest 2 seconds
25 lbs x 3 ----  rest 3 seconds
25 lbs x 4 ----- rest 4 seconds
25 lbs x 5-----  rest 5 seconds
25 lbs x 6 ----- rest 6 seconds
25 lbs x 7 -----rest 7 seconds
25 lbs x 8------rest 8 seconds
25 lbs x 9------rest 9 seconds
25 lbs x 10----rest ten seconds

Lying overhead dumbbell extension

25 lbs x 1----   rest 1 second
25 lbs x 2----   rest 2 seconds
25 lbs x 3 ----  rest 3 seconds
25 lbs x 4 ----- rest 4 seconds
25 lbs x 5-----  rest 5 seconds
25 lbs x 6 ----- rest 6 seconds
25 lbs x 7 -----rest 7 seconds
25 lbs x 8------rest 8 seconds
25 lbs x 9------rest 9 seconds
25 lbs x 10----rest ten seconds

Dips on parallell bars can be used too but I do those on chinand pull up day twice a week roughly


treadmill 45 minutes


dance 1 hour

bent knee crunches
2x 20
side planks with knee tuck
2 x 20
butt ups
2 x 20
lying side leg raises
2 x 20
lying side leg
2 x 20
push ups
2 x 40
lying straight leg lifts
2 x 20
bicycles
2 x 20

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