Wed., 3/19/14, Arms

Here's the great arm workout of the week:

cambered bar curl:                                15-20; 35-15; 65-10; 105-6; 125-6; 105-8; 70-15
super-set with lying triceps extension: 15-30; 35-15; 65-15; 105-6; 125-9; 105-8; 70-12

hammer curl:                                                         35s-10,8
super-set with lying rotating dumbbell extension:     "

preacher curl:                           60-?,?
super-set with pushdown: 200-8; 150-12

cable curl:                                       150-12; 120-12; 100-?
super-set with seated rope extension: 100-12,12,?

They were pumped (another "can't touch my shoulder pump")! And I'm using my P4P Muscle Iso Whey for recovery.