Jan 9 – Arms – in between supersets I stretched out my arms.  chasing dat pump!

Superset Seated DB Curls and DB skullcrushers (60 s rest b/w Ssets)

30s x 12 / 20s x 12
30s x 12 / 20s x 12
35s x 12 / 25s x 12
35s x 12 / 25s x 12

Superset EZ Bar Curls and Rope Pushdowns (60 s rest b/w Ssets)

45 x 12 / 105 x 12
65 x 12 / 120 x 12
75 x 12 / 120 x 12
75 x 12 / 120 x 12

Superset Incline Hammer Curls and 1 Arm DB Extension (60 s rest b/w Ssets)

25s x 12 / 15 x 12
25s x 12 / 15 x 12
25s x 12 / 15 x 12
30s x 12 / 20 x 12

Superset Closegrip Cable Curls and Straight Bar Pushdowns (60 s rest b/w Ssets)

90 x 12 / 120 x 12
105 x 12 / 135 x 12
120 x 12 / 150 x 12
120 x 12 / 150 x 12

Finisher – Superset DB Curls and Bench Dips

45s x 8 DROP 35s x 6 DROP 25s x 8 DROP 20s x 7 / 50 bench dips

notes:  Feeling under the weather today, but I couldn’t stay away from the gym.  Need some of that action!  Upped my carbs a little bit, ate clean, get lots of rest, hope for the best.

Advertisements