Tried a little change up today.
I wanted the work-ups to be a little more of a work-up, to see where that would get me. I think it fared alright, or at least I’ll keep at it and see where it takes me.
That said, it’s also a long-ass session, and I need to make it more efficient. I might drop things like the 100-reps and go for maybe sets of 15-25 with drop sets, or just try taking what I am doing and squeezing more out of it (drop sets, rest-pause, etc.). I’ll see. It’s just a long-ass time in the gym… for arm day at that.
Anyways, all in all alright.
- Cheat Curls
- 40 x 12
- 50 x 10
- 60 x 8
- 70 x 6
- 80 x 6 (only true cheating set)
- DB Curls
- 30e x 8
- 30e x 8
- 30e x 8
- 30e x 6
- Reverse Curls
- 25 x 100 (protocol: AMRAP, rest as many seconds as remaining reps; continue; repeat until 100 total)
- Close-Grip Bench
- bar x 5
- bar x 5
- 115 x 5
- 135 x 4
- 155 x 3
- 175 x 2
- 195 x 1
- 155 x 13 (AMRAP)
- 155 x 7 (50%)
- Lying Triceps Extensions
- 40 x 12
- 50 x 10
- 60 x 10
- 70 x 8
- Pushdowns
- 40 x 20
- 40 x 15
- 40 x 16
- 40 x 14
- 40 x 13
- Preacher Curls (superset with pushdowns)
- 40 x 12
- 40 x 12
- 40 x 11
- 40 x 8
- 40 x 6