DINO ARMS

MON. FEB. 22ND

ARMS SPECIALIZED WORK OUT:

In the GAARRRR - RAAAAAGE in the snowstorm!

LOG BAR Curls: 135, 145, 155, 165, 175 lbs. x 5
(These are done with Hammer Style grips which stress the brachiialis muscle outside the elbow joint more.)

Bottom Position Close Grip Bench Press in the power rack: 185, 205, 225 x 5
235 x 2 x 5 (Easy. Had a lot more power left.)

Dumbbell Hammer Curls: 80, 90, 100, 110 x 10 each arm done 1 arm at a time.
(These are done with Hammer Style grip again but with a dumbbell.)

1 Arm Tricep Extension with Dumbbell:
50, 60, 70 x 8 each arm
80, 90 x 6 each arm
(The 90 lbs. dumbbell was a new best in this exercise. Most people don't do these very heavy as they are a single joint exercise and more isolating because it's 1 arm at a time. But I have done these heavy effectively since my armwrestling days.)

EZ Curl bar Curls:
165, 185, 195 lbs. x 5
205 lbs. x 2 x 5
(Christened the new curl bar today that I got for the garage. It held up so far. :-P)

Bench Tricep Dips 1 x 40
(Tried to add weight here but dropped it off my lap. So would be better with a spotter/training partner here.)

Chin up Bar Prone Hang for as long as possible.
(A grip exercise. But also good to decompress the vertabrae in my back.)