Arms

Trained arms with Mrs. Troponin at Strength Beyond in Kalamazoo

Rope Pushdowns:
4x15

Barbell Curls:
4x12

Overhead rope extensions:
4x20

Hammer Preacher curls:
3x15

Overhead dumbell extensions:
3 sets of quadruple drop set: 45s, 35s, 20s, 12s
15-25 reps each drop

Spider curls
3x15

Machine skull crushers:
3x15

Lat pulldown curls (behind the head....or as close as flexibility allows....okay...to the top of the head)
3x15

Pushdowns superset with leaning fixed bar bodyweight extensions:
3x15-20 each

The kids are at "critter camp" where they learn how to not kill bunnies for a few days, so the wife and I hit up Qdoba after the workout...and then watched a documentary.