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Wednesday, January 19, 2011

Journal Update - Day 4 - Arms

Dumbbell Curls
30x12
40x8
50x8
60x6

SkullCrushers
75x12 drop set underhand press
95x12 drop set underhand press
115x8 drop set underhand press

Machine Preacher Curl
125x10
145x10

170x8
185x8

Tricep Pushdown  ( Dropset with overhead tricep extension x8 )
67.5x12
75x12
87.5x12 95x12 ( max weight on cables )

Concentration Curls
25x12
30x10
45x6


Overhead DB Extension
30x15
45x10


Cable Curls 21's
45x21
65x21

One handed Cable Pushdown
25x12
30x12



Was a nice arm day, had a great pump the whole workout.  Hoping to get my left bicep more symetrical with my right its about .25 inches smaller.

17 comments:

  1. FUUUU! I consider myself pretty fucking swole but can't curl that much due to wrist pains :(

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  2. Dumbbell curls standing up? or sitting down?


    http://allaboutneobux.blogspot.com/
    I follow back!

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  3. Sounds pretty manly keep it up

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  4. Wow! Very impressive. BTW...made you new blog of the day.

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  5. GJDM, I love skullcrushers. Following

    http://tinyurl.com/47c565p

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  6. Good journal man. It's the best way to keep a running tally on your progress and really goes a long way in getting better!

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  7. wow bro! I envy you, hope I get there someday...
    http://wildneutron.blogspot.com/

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  8. LOL dude, you are killing the weights, with me its the other way around!... defo gonna start following your pain! =P

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  9. Nice lifts brah...hopefully you were curling in the curl rack...I hate when people squat there

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  10. Nice volume there, I had arms day today as well. Always good to get a solid bi/tri pump going

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  11. Feel the pain. Feel the lactic acid flow through your muscle. Embrace the pain. Embrace...growth.

    ReplyDelete