I worked out my arms and shoulders today:<\/p>\n
1. Reverse curl: 50 lb
\n 2. Alternate curl: 35 lb
\n 3. Tricep pull down: 70 lb
\n 4. Tricep extension: 45 lb
\n 5. Wrist curl: 80 lb
\n 6. Alternate front raise: 25 lb
\n 7. Dumbell press: 32.5 lb
\n 8. Anterior dumbell raise: 32.5 lb
\n 9. Lateral raise: 17.5 lb<\/p>\n
I also did a stint on the bike. My distance was 7.2 km in 17 min and my max heartrate was 162.<\/p>\n","protected":false},"excerpt":{"rendered":"
I worked out my arms and shoulders today: 1. Reverse curl: 50 lb 2. Alternate curl: 35 lb 3. Tricep pull down: 70 lb 4. Tricep extension: 45 lb 5. Wrist curl: 80 lb 6. Alternate front raise: 25 lb 7. Dumbell press: 32.5 lb 8. Anterior dumbell raise: 32.5 lb 9. Lateral raise: 17.5 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"advanced_seo_description":"","jetpack_seo_html_title":"","jetpack_seo_noindex":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[26],"tags":[],"class_list":["post-260","post","type-post","status-publish","format-standard","hentry","category-workout"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p4NkW7-4c","jetpack-related-posts":[{"id":252,"url":"https:\/\/siever.ca\/kim\/2008\/03\/05\/workout-day-22\/","url_meta":{"origin":260,"position":0},"title":"Workout, Day 22","author":"Kim Siever","date":"5 March 2008","format":false,"excerpt":"I worked out my arms and shoulders. 1. Reverse curl: 50 lb 2. Alternate curl: 35 lb 3. Tricep pull down: 60 lb 4. Tricep extension: 40 lb 5. Wrist curl: 70 lb 6. Alternate front raise: 25 lb 7. Dumbell press: 32.5 lb 8. Anterior dumbell raise: 30 lb\u2026","rel":"","context":"In "Workout"","block_context":{"text":"Workout","link":"https:\/\/siever.ca\/kim\/category\/workout\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":256,"url":"https:\/\/siever.ca\/kim\/2008\/03\/12\/workout-day-27\/","url_meta":{"origin":260,"position":1},"title":"Workout, Day 27","author":"Kim Siever","date":"12 March 2008","format":false,"excerpt":"I worked out my arms and shoulders. 1. Reverse curl: 55 lb 2. Alternate curl: 35 lb 3. Tricep pull down: 70 lb 4. Tricep extension: 42.5 lb 5. Wrist curl: 75 lb 6. Alternate front raise: 25 lb 7. Dumbell press: 32.5 lb 8. Anterior dumbell raise: 32.5 lb\u2026","rel":"","context":"In "Workout"","block_context":{"text":"Workout","link":"https:\/\/siever.ca\/kim\/category\/workout\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":244,"url":"https:\/\/siever.ca\/kim\/2008\/02\/25\/workout-day-17\/","url_meta":{"origin":260,"position":2},"title":"Workout, Day 17","author":"Kim Siever","date":"25 February 2008","format":false,"excerpt":"I worked out my arms and shoulders today. I modified my workout. I decided to up my weights and decrease my reps. I did it for two reasons: build more bulk and allow for time on the bike. I cut some exercises and added some new ones. The ones I\u2026","rel":"","context":"In "Workout"","block_context":{"text":"Workout","link":"https:\/\/siever.ca\/kim\/category\/workout\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":230,"url":"https:\/\/siever.ca\/kim\/2008\/02\/06\/workout-day-8\/","url_meta":{"origin":260,"position":3},"title":"Workout, Day 8","author":"Kim Siever","date":"6 February 2008","format":false,"excerpt":"Today was my second go at arms and shoulders. I had to catch a later bus, but I still managed to squeeze in all my exercises. 1. Hammer curl: 20 lb 2. Tricep pull down: 40 lb 3. Concentration curl: 25 lb 4. Tricep extension: 25 lb 5. Wrist curl:\u2026","rel":"","context":"In "Workout"","block_context":{"text":"Workout","link":"https:\/\/siever.ca\/kim\/category\/workout\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":238,"url":"https:\/\/siever.ca\/kim\/2008\/02\/15\/workout-day-13\/","url_meta":{"origin":260,"position":4},"title":"Workout, Day 13","author":"Kim Siever","date":"15 February 2008","format":false,"excerpt":"I worked out my arms and shoulders today. 1. Hammer curl: 25 lb 2. Tricep pull down: 40 lb 3. Concentration curl: 27.5 lb 4. Tricep extension: 27.5 lb 5. Wrist curl: 35 lb 6. Military press: 80 lb 7. Reverse fly: 60 lb 8. Lateral raise: 12.5 lb 9.\u2026","rel":"","context":"In "Workout"","block_context":{"text":"Workout","link":"https:\/\/siever.ca\/kim\/category\/workout\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":224,"url":"https:\/\/siever.ca\/kim\/2008\/01\/30\/workout-day-3\/","url_meta":{"origin":260,"position":5},"title":"Workout, Day 3","author":"Kim Siever","date":"30 January 2008","format":false,"excerpt":"Today was my first day of weightlifting. I have only about half an hour, so can only do 1 set for each exercise. I guess rather than doing the same exercises once every three times to the gym, I could go to four, reduce the number of exercises I do\u2026","rel":"","context":"In "Workout"","block_context":{"text":"Workout","link":"https:\/\/siever.ca\/kim\/category\/workout\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/siever.ca\/kim\/wp-json\/wp\/v2\/posts\/260","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/siever.ca\/kim\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/siever.ca\/kim\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/siever.ca\/kim\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/siever.ca\/kim\/wp-json\/wp\/v2\/comments?post=260"}],"version-history":[{"count":0,"href":"https:\/\/siever.ca\/kim\/wp-json\/wp\/v2\/posts\/260\/revisions"}],"wp:attachment":[{"href":"https:\/\/siever.ca\/kim\/wp-json\/wp\/v2\/media?parent=260"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/siever.ca\/kim\/wp-json\/wp\/v2\/categories?post=260"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/siever.ca\/kim\/wp-json\/wp\/v2\/tags?post=260"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}