Hurricane Harvey may be on its way, but I still gotta get in an arm day! 🙂

This week has been a good refinement of the new program. I will do it all again next week “as-is” before I start doing more (e.g. adding in intensity techniques), just to ensure it’s where I want it.

A couple interesting notes about today.

First, my arms felt really good through and after. I mean, the pain issues? It’s almost like this was therapy. That to spend some time directly targeting my biceps, instead of it just being a few assistance sets, may actually be precisely what I need to help with my issues. I can’t say for sure, but after that first set of heavy curls? Wow, things just felt better! I’m going to keep an eye on this.

Second, while I feel like my triceps get knocked out, I don’t quite feel it with my biceps. Now, at the end of the session I’ve got a wicked pump — the pipes look great! But I feel like I really knocked the hell out of the triceps, and the biceps could have a little more done to them. I realized that I do a heavy-set for both, then a medium set, then end with a high-rep burn set for the tris but not the bis. I do find the Bang Curls to be pretty cool, but they may be dumped. My thinking is maybe to keep the basic motion, but do it Concentration-like — instead of 2 DBs pressed together, just 1 arm at a time, draped over the back of the incline bench, squeeze at the top for a few seconds, and go for high reps with maybe the first 15 being with the squeeze then the last 15 just repping.

Anyways, a pretty good day.

• BB Curls (elbows in, wider grip), (superset)
  • 50 x 8
  • 60 x 7
  • 70 x 6
  • 80 x 5
  • 90 x 4
  • 100 x 3
  • 75 x 13 (AMRAP)
  • 75 x 6 (50%)
• Close-Grip Bench
  • 95 x 8
  • 115 x 7
  • 135 x 6
  • 175 x 5
  • 195 x 4
  • 215 x 3
  • 185 x 10 (AMRAP)
  • 185 x 5 (50%)
• Incline Hammer Curls into standing DB curls (with supination), (superset)
  • 25e x 12
  • 25e x 10
  • 25e x 8
• Standing French Press
  • 75 x 15
  • 75 x 15
  • 75 x 12
• Incline Bang Curls (superset)
  • 15e x 9
  • 15e x 12
  • 15e x 12
• Rope Pressdowns (twist out hands at bottom, then after failure just straight to eek out some more)
  • 60 x 40
  • 60 x 37
  • 60 x 31