Nice arm workout today. Got back on my normal schedule, went to bed regular time, slept well.

I always knew how important adequate rest is, but if these last 2 weeks are a glaring indication of just how important, then nothing is. It was not the 12 hrs., I can handle that fine, it was the lack of sleep trying to sleep days. For instance, on Friday someone was outside with a chain saw all day. Hard to sleep through that, it becomes additive with every day.

Oh well, as mentioned, back in the saddle again, and had a quite good arm workout today, very pumped, felt strong.

Seated hammer bar extensions(very strict motion, full stretch)
Sets...50x10,50x6,50x6,50x8

Upper cable pressdowns
Sets.....150x15,170x15,170x15,170x15

Close grip decline benches(again deep strict motion, really going for a solid pump)
sets.....155x8,155x8,185x5,205x2,205x2,185x3

Dip machine facing seat
Sets....270x10,300x9

Dip machine normal seat
Sets....330x6

Upper cable reverse pressdowns
Sets....100x10,110x15

Single arm reverse pressdowns
Sets.....40x8,30x12


Standing barbell curls
Sets.....100x8,110x7,110x5

Superset preacher curls with single arm isolation curls(elbow in knee)
Sets....80x10,90x7,95x5/25x10,25x10,25x10

Standing cable curls
Sets....150x9

Superset machine hammer curls with alternating dumbbell hammer curls
Sets.....40x7,40x7/55x12,55x6

Really had the bi's and tri's pumped, went for "quality" work today, and it paid off in a massive burn. Felt great, seemed like I got stronger as I went.(mentally anyway)

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