ARM DAY

** Sets were done with minimal rest **

DB PREACHER /SS/ CABLE ROPE PUSHDOWN
25 / 40 x 12/20
30 / 60 x 8ea
40 / 80 x 8ea
45 / 90 x 5ea

INCLINE DB CURL /SS/ LYING DB EXTENSION
30 / 20 x 12ea
30 / 25 x 12ea
30ea x 12ea
30 / 35 x 12/8
The DB extensions feel better on my elbows than the EZ bar or str8 bar. I keep my elbows in as best I can but will change up my hand positioning until I really feel that tricep contract

CABLE PREACHER /SS/ ONE ARM CABLE REV. PRESSDOWN
50 / 30 x 12ea
70 / 40 x 8ea
60 / 40 x 10/11
60 / 40 x 8/12
The cable preacher curl was done narrow grip. For the cable rev. pushdown I stood as if I were doing a tricep pose, and then I stayed in that position and grasped the handle and pushed down to that extended "show" position. Once there I turned my thumb outward (toward my butt) and then turned my wrist up. This messed me up

REV EZ BAR CURL /SS/ DIPS
40 / BW x 10/8
40 / BW x 10ea
40 / BW x 12ea

CARDIO
NONE

WORKOUT THOUGHTS
>> My arms are shaking and really, really pumped. Wow. Glad I had some whey protein handy, which was the last of it. NEED MORE
>> For me, this arm day was EPIC