Wed., 8/20/14, Arms

Wow, I got a killer arm pump today! I used a technique that a friend showed me, called the choo-choo train. But, before I got there, I pre-exhausted the biceps and triceps with several good, heavy super-sets of spider curls and rope pushdowns. Now that they were good and pumped they were ready for the intense stuff... So, the choo-choo train: I was taught this technique with lateral raises, but have found many other effective uses for it. Today was a cambered bar curl. We have fixed cambered bars in 10lb increments from 20 to 110. You start at the lightest weight and do 5 reps of each bar until you can't get 5; heave a few extras and do a drop-set with each to failure back down the rack. All this without resting. The forearms are screaming, the biceps so full you can't touch your nose, and you're a little scared because now you must do the very same thing on the skull crusher. I only made it to the 80 for the curl, but I got all the way to the 110 for triceps. I finished with 3 sets of dumbbell preacher curls and 1 arm rope pushdowns.

...yeah that weight was a little much today.