Another day of empty gym. But January will be here soon enough…

And probably my last “arm day” for a while. Details forthcoming.

Arm day has been interesting. I think it actually played a part in helping my arm pain go away, because I think some dedicated biceps work played a part, especially making sure to initiate the movement with the biceps muscle ONLY, full range of motion, and letting those tendons feel some strain. But I also think the arm days, especially the triceps work, has contributed to my elbows being a little unhappy. So, some good things to take from it, but moving away from a dedicated day I think will be good for me.

We’ll see. 🙂

Opted to reduce my work-up on close-grips. Instead of 8-3, I did 5-1. And instead of skull crushers I did standing french presses, moderate weight.

Anyways, fine time. Looking forward to what’s next. Again, details forthcoming.

• EZ-Bar BB Curls (elbows in, wider grip)
  • 25 x 10
  • 45 x 10
  • 65 x 10
  • 65 x 10
  • 65 x 10
  • 65 x 10
  • 65 x 10
• Close-Grip Bench
  • bar x 10
  • 145 x 5
  • 165 x 4
  • 185 x 3
  • 205 x 2
  • 235 x 1
  • 255 x 1
  • 225 x 10 (AMRAP)
  • 225 x 5 (50%)
• Cross-Body Hammer Curls
  • 35e x 12
  • 35e x 12
  • 35e x 10
• Standing French Press
  • 85 x 12
  • 85 x 12
  • 85 x 12
• Cable Curl (hold/sqeeze at top)
  • 50 x 40
  • 50 x 30
  • 50 x 25
• Rope Pressdowns (First 20, twist out hands at bottom; remainder straight hands pushed to failure)
  • 65 x 40
  • 65 x 28
  • 65 x 22