Wed., 6/19/13, Arms

I got a killer pump this morning! It was great. My elbow's been a little sore lately, so I kept the sets close together, used higher reps and went up in small increments. The volume was medium. Here it is:

dumbbell preacher curl: 10's-20; 15's-15; 20's-12; 25's-12; 30's-10; 35's-8
super-set w/ rope pushdowns: 40-30; 60-20; 90-15; 110-12,12; 130-10

cambered bar curl: 70-10,8,7
super-set w/ 45 degree lying extension: 70-15,12,9

hammer curl: 35's-9, 7+3
lying 1-arm dumbbell extension: 35-8,6

concentration curl: 45-8,6

seated rope extension: 100-14,9

AND THEY WERE PUMPED!