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Old 09-26-2008, 10:06 PM
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Super-Heavyweight
 
Join Date: Jul 2002
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9/26/08 Tris/bis/forearms aka arm day
1) Cg bench-
135x10
135x8
175x6
205x3
235x1
255x5
265x3
2board-
265x5
2)Hammer curls (tri-bar)
130x5
145x5
160x6 (pr)
3a) Oh bb ext-
125x8
135x8
145x8 (pr)
3b) Alt db curls
40x8
45x8
50x8 (pr)
4a) Lying db ext-
65+mini x 12 (pr)
65+2mini x 10 (pr)
65+2mini x 10
4b) Rev bb curl-
95x12
100x10
100x10
5) Static axle hold-
217x20sec
267x20sec (pr)
277x15sec (pr)

6) BB wrist curl-
185x10
195x10
205x10 (pr)
7)bhb wrist-
155x10
165x10
175x10 (pr)
*good arm day. My core is so sore from the Ironwill twists that is definately a keeper. My new split is a combination of all the program I like Westside/Max-ot/Strongman/Olympic.
Day 1 Chest/Back
Day 2 ME Sq/DL/Strongman
Day 3 Off
Day 4 ME OH/Delts/Traps
Day 5 DE Sq/DL/Strongman
Day 6 Tris/bis/forearms
Day 7 cardio or off
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