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Old 09-26-2011, 11:57 AM
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Saturday

3 sets of the following:

Bench
170x8

Squat
200x8

OH Press
100x8

Deadlift
276x8

Purpose of the above lifts was to set up a good hormonal environment for training arms. Weights were light, so focus was on dominating the weight with maximum acceleration. Rest was minimal due to the lighter weights as well. Training to get as much growth as possible.

Meadow's Crazy 8 Arms: 3 rounds of the following, 8 reps each
Barbell Curl, 60
Hammer DB Curl, 22
Band Curl
Tricep Rope Pushdown, 45
Tricep DB Kickback, 10
Suspended OH Extension

Used less weight than previous time I did this workout...and used less total rounds, but my arms were more sore on Sunday. I think it was due to how focused I was on getting quality contrations.

Sunday

Tire Dragging - total body
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