I'm taking the next 12+ weeks off from strongman events and training primarily for hypertrophy with a slight strength emphasis. I'm in my "off-season" and looking to put on some size over the upcoming months and into next year. I'm working with teammate Mike Mastell on my programming.
This was my first full arm day in probably 6+ years. It was definitely fun for a change and I forgot how good it feels to have a huge upper arm pump. Nothing crazy, just putting in the work. This session was done on Friday.
7.24.15
A. Tricep Pressdowns (w/straight bar)
4 sets of 20 on 9
B. Swiss Bar JM Press (w/angled handles)
4 sets of 15 with 65#
C. Bench Dips (slow tempo)
25, 18, 18
D. Seated Alt. DB Curls (w/10s iso hold on last rep at midway point)
4 sets of 12 w/25# DBs
E. Reverse Curls
45x8, 8
55x8, 8
F. Cable Rope Curls
1 set of 12 on 6
2 sets of 12 on 7
1 set of 12 on 8
G. Hanging Leg Raises
3 sets of 20