Fri., 6/06/14, Arms (with a side of calves)

I got in a good arm pump this morning. I like to take my time and warm them up good, then just keep moving til my arms are so full of blood that I can't touch my shoulder and can't catch my breath. That's pretty much the "Levi arm workout" right now. The exercises very, but that's pretty much the deal. I beat my calves nicely on Tuesday, so I just tossed in 5 sets with some very slow reps sets of smith machine calf raises:

seated dumbbell curl:                10s-15; 20s-12; 30s-10; 40s-6; 50s-7; 35s-10
 super-set with rope pushdown: 60-30; 80-15; 100-12; 130-12; 160-?; 130-9

preacher curl:                       70-10,8,6
 s/s seated rope extension: 130-12,8,6

spider curl:                          60-?,?
 s/s lying triceps extension: 110-8,6

hammers:                                 25s-15,9
 s/s lying dumbbell extension: 25s-15,9