Flexing Biceps

Yesterday was arm day. Nothing super special about it, training wise. I blasted bis and tris and got a great pump. Since it was the first time I’d trained arms specifically this cycle, I didn’t want to overdo it and have wasted arms come Monday, which is chest day. Need to be strong for bench.

I was going to start out with ez-curl bar curls, the bars that are bent into different angles for your hands, but someone was using all the weights that I wanted to use, so I just went over to the squat racks and used the Olympic bar. I started out with just the bar, which weighs 45 pounds, for the first set. Then, since it was the squat rack, the ten pound plates were as large in diameter as the 45 pound plates – just really skinny. It looked kinda funny when I slapped two tens on the bar – I’ll take a picture next time so you can see.

Anyway, I did four more sets at 65 pounds before heading over to the cable machines to do triceps press downs. I keyed in 60 pounds there and cranked out five sets. I had a good pump going, my arms were pretty blasted but I wanted to do just a little more bicep work so I grabbed some 20 pound dumbbells and did three sets of hammer curls.

Weight: 217.2

Arms

Barbell curls – 45 x 10, 65 x 8/8/5, 45 x 8
Triceps press down – 60 x 10/10/8/6/5
Dumbbell Hammer curl – 20 x 12/9/7
Medball twists, 16# – 25/25/25
Soak – 10m