Today I hit arms... Diet was a bit wack on account of Xmas party at work etc ... But I was fueled for a good arm sesh
pinwheel curls
45x10
50x10
55x10
55x10
65x8
hammer curls with 2-3 second decent
35x8
40x8
40x8
40x8
tricep push downs - constant tension- used rope and metal push Down accessory
50x20
50x20
50x20
50x20 rest pause
machine pushdowns with 3 second ascent
205x8
205x8
205x8
205x8
preacher curls - 1 rep with 5 sec decent followed by 3 fast reps, repeat twice
Intra set STRECH: used a band to stretch bi and tri between these by doing partial curls and reverse curls
90lb
90lb
70lb
Feet up on bench push-ups, hands on a bosu ball, round side down:
35reps
25reps
25reps