Arm day is always just fun.
But that said, I felt a little flat today. Not bad, just not as much go in my tank. On paper there’s progress, but it actually feels a bit more static compared to last week. Ah well, minor progress is still progress.
And I will keep on with this a bit longer. That thing will be happening that will allow me to just take a full week off completely, so I’m going to do that and will slog along another couple weeks in the meantime. If I do have to auto-regulate a bit to get there, I will.
- BB Curls (elbows in, wider grip)
- 55 x 8
- 65 x 7
- 75 x 6
- 85 x 5
- 95 x 4
- 105 x 3
- 90 x 10 (AMRAP)
- 90 x 5 (50%)
- Close-Grip Bench
- bar x 10
- 115 x 8
- 135 x 7
- 155 x 6
- 195 x 5
- 215 x 4
- 235 x 3
- 205 x 12 (AMRAP)
- 205 x 6 (50%)
- Incline Hammer Curls (3 second eccentric, go to failure, then stand and do AMRAP alternating supinated curls)
- 30e x 12
- 30e x 9
- 30e x 7
- Standing French Press
- 85 x 15
- 85 x 15
- 85 x 15
- Cable Curl (hold/sqeeze at top)
- 50 x 40
- 50 x 26
- 50 x 18
- 40 x 5 (drop)
- 30 x 7 (drop)
- Rope Pressdowns (First 20, twist out hands at bottom; remainder straight hands pushed to failure)
- 65 x 40
- 65 x 30
- 65 x 24
- 55 x 6 (drop)
- 45 x 6 (drop)
