3/13/13
Today's workout was a lot of fun. I've become a big fan of the lower volume/higher intensity arm sessions. I think the ArA is starting to be felt because the pump was ridiculous. It got very intense at times, especially in my biceps. There were a few sets that came to an end because I could no longer fully contract the muscle.
Cross Body Hammer Curls
2 warm-up x10
55x10, 35x10
60x10, 45x7
65x8, 35x8, 20x8
superset with
Rope Pushdowns (2sec squeeze)
140x15, 100x10
150x12, 110x8
160x10, 120x8, 70x10
HS Preacher Curl (forceful contraction)
110x8, 70x6
110x8, 70x6
110x8, 70x6, 45x8
Seated Overhead Rope Extension (big stretch/2sec squeeze/4sec negative)
140x15
160x10, 100x10
180x6, 120x8, 80x8
Crazy 8's
-I did 10's