Sept 14: Arms

“Shock and Awesome” was great for my delts, so I did the same thing for arms this morning.

9/14/12  Dumbbell Curls in Arms

4:48:32 AM  15 lbs x 12 reps
4:51:33 AM  20 x 10
4:53:59 AM  20 x 10
4:56:40 AM  20 x 10
4:59:42 AM  25 x 5  Right arm weaker. Cheated last 2 reps

9/14/12  Barbell Curls in Arms
5:12:42 AM  40 x 12
5:12:46 AM  50 x 10
5:12:51 AM  50 x 10
5:23:59 AM  50 x 10

9/14/12  Cable Curls Low in Arms
5:24:24 AM  80 x 40  Drop set

9/14/12  Skull Crushers in Arms
5:27:23 AM  40 x 10  Superset w/close grip
5:29:26 AM  40 x 10
5:33:24 AM  40 x 10

9/14/12  Close Grip BB Presses in Arms
5:33:39 AM  40 x 10
5:33:41 AM  40 x 10
5:33:42 AM  40 x 10

9/14/12  Pushdowns in Arms
5:36:57 AM  70 x 15  Wide grip
5:41:05 AM  80 x 15
5:41:10 AM  90 x 10

9/14/12  Rope Pushdowns in Arms
5:50:26 AM  80 x 45  Drop set

9/14/12  Crunches in Abs & Calves
5:55:16 AM  10 x 20
5:55:18 AM  10 x 20

9/14/12  Roman Chair in Abs & Calves
5:55:41 AM  10 x 20
5:55:45 AM  10 x 20
5:56:19 AM  10 x 20  Knee up / straight leg alternating

9/14/12  Standing Calf Raise in Abs & Calves
5:57:06 AM  45 x 30  3 foot placements. Slow reps
5:57:08 AM  45 x 30
5:57:09 AM  45 x 30

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5 Comments

Filed under Arms, My Lifting Log

5 responses to “Sept 14: Arms

  1. You have some real commitment to working those arms! I wish I could do the same! Arm work drives me nuts and bores my brains out!

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    • I like the “get-stronger” big compound movements better, but I’ve been lectured to soooo many times…”no one cares how much you can lift when you’re on stage”. Now that I’ve done it, I’m hooked. I’ve got to make pretty muscles.

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      • So very true. I’ve been trying to work in some “fine tuning” lately to try and be at least a little more symmetrical when all is said in done. I think in the long run I will be a lot happier if I do

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  2. I am new to your blog. Does 40×10 = reps x sets?

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