Arms + ACF

April 3rd

DB Scott Curl (Fat grips)
warmed up about 4 sets and did 3 working sets of 10 reps with 32.5, with the last set involving a rest-pause so i got in a few more reps

Incline DB curl (Fat grips) (tempo 30X0)
17.5 * 12, 12, 12, 12
*with the tempo prescription, these were really killer

Standing Cable Curl
3 working sets of 10, with the last one being an extended set

Rope pushdowns
100 * 15, 15, 15, 15

Close grip bench
worked up to 3 working sets of 8 with 185
*these actually felt really good and easy, and i paused in the bottom portion to get a good stretch in the triceps each rep. After the 3rd set, I dropped the weight to 135 and repped it out immediately after

Seated french presses with DBs
4 working sets of 10 reps with 40s

Lying DB tricep extensions
3 woking sets of AMRAP with 30s

March 4th

Standing Ab crunch
worked up to 3 sets of 10 with 85ibs

Hanging leg raises
3 sets of 10reps

Standing Calf raises
worked up to 3 sets of 8 with 220ibs with tempo (12X2)

Seated calf raises
3 working sets of 8 with 90ibs with tempo (12X2)

A1: DB reverse wrist curl
12.5 * 17, 17, 17

A2: Low pulley reverse wrist curl
12.5 * 17, 17, 17

B1: DB wrist curl
27.5 * 17, 17, 17

B2: Low pulley wrist curl
25 * 17, 17, 17

A1 and A2 were supersetted, as were B1 and B2.

*Being deeply loved by someone gives you strength, while loving someone deeply gives you courage.*