3 sets of 25 lb isolation single arm curls with 3 fail/resist at the end of each
18 reps plus 3 fail
15 reps plus 3 fail
12 reps plus 3 fail
Wrist curls in between. 25 reps.
Then
3 sets 25 lb single arm isolation hammer curls.
20 reps / 18 reps / 17 reps. A finger from the other arm to make the last two happen.
More wrist curls in between. Blasting the forearms.
Then
30 reps by 15 lb standing single arm reverse curls.
50 rep shoulder shrugs in between (25 lb). Alt head forward and head back. Slow down to feel it.
25 reps reverse curls
50 shoulder raises.
25 reverse
40 shoulder raises.
25 reverse. Slow down on last ten. Huffing and puffing
Blasting the forearms.
Then
15lb x 30 deltoid raises.
25 lb bent over single arm lat raises. (25 reps x 2 and 20 on the last. Slow on the way down. Make it burn).
Repeat two more times.
Great arms and shoulder pump.
Then Tonight
40 laps in the pool and 200 UW punches.
Then (cut it short because football!)
The 9ers lost. Fuck.
Sore left wrist, left arm/shoulder and still ribs (getting better though).
Food... I ate healthy ...
brekkie ... sausage patty, scrambled eggs, muffin, coffee and OJ.
and late lunch... turkey sammich, chips.. mixed green salad (with carrots, onions, sunflower seeds, raisins .. balsamic dressing. A Diet Coke. Lots of water all day. A couple pieces of beef jerky along the way.
Dinner ... nada.
Weight is stable. No losses but I feel like I am trimmer by a touch.
I won’t bore you with the details again
Arms / shoulders / swim should work huh?
