JUNE 15
ARMS
Cable bar curl 80% of heaviest 30 sec. up, 30 sec. down each rep, til failure. Then....Cable bar curls with same weight, normal speed reps til failure.

Dips (Bodyweight) 30 sec. up, 30 sec. down each rep, til failure. Then....Dips (Bodyweight) normal speed reps til failure.

Seated French Press on smith machine: 80% of heaviest 30 sec. up, 30 sec. down each rep, til failure. (These killed!!)
Then....Seated French Press with same weight, normal speed reps til failure.

Reverse Curls 80% of heaviest 30 sec. up, 30 sec. down each rep, til failure.
(I barely got 2 reps here! Shocked!)
Then....Reverse Curls with same weight, normal speed reps til failure.

(The slow motion style kicks your @$$. Can't do nearly as many reps as normal. Not surprising to get 2 or 3 reps only with a weight that normally is for 8 - 10 this way. Blows you right up! )

Only took 20 min. for the whole work out, arms cramped. In, out and done!

Old school work out from the vault from my armwrestling days. The slow motion reps built a lot of my stopping power and holding strength during matches. If/when a match went past the READY - GO! 2 second slam pin you had to be able to outlast the other guy for sometimes over 2 minutes! pulling back n forth. A huge lactic acid build up and burn there. This is what the 30 seconds up and down trained for.
Cables also gave more constant resistance through the range of motion each rep.