I got a killer pump in the arms today, 1 of the best I've ever had. I used some of Kris Gethin's DTP principles. I got in most of the reps ranges toasting all the different muscle fiber types:
rope pushdowns: 50-40; 70-20; 90-15; 110-12; 130-8
super-set barbell curl: 30-30; 60-12; 80-10; 100-6; 120-4+drop set
cable curl: 60-50; 100-15; 130-6; 150-6; 60-50
super-set seated rope curl: 70-48; 110-8 + rest-pause; 120-6,8; 60-34 + rest-pause to 46
WOW
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