Week 2: Arms

Sorry for the delay on this update (I worked arms on Thursday, but immediately left town to head home for the weekend in order to meet up with my brother Chris and get SCUBA certified). As I was under a slight deadline, we really hurried through this routine, which may have been for the best. I felt a huge pump afterwards, and oddly was able to increase my lifts when repeating exercises from last week.

A slight problem we came across when working on arms especially was the various weight demarcations across different machines. In these cases, I will tend to not focus on how much it says, but how good it feels while maintaining solid form.

The breakdowns have been pretty easy to read for me, so hopefully they are intuitive for the rest of you blog readers. One thing I think I will continue to do for the rest of the program is add a differential to each of the main lifts I'm tracking, to indicate progress/stalls compared to the week before:

Standing barbell curls:

• 75 x 12
• 85 x 12
• 85 x 12 +10lb on all sets

Preacher barbell curls:

• 75 x 12
• 75 x 12
• 75 x 12

Seated dumbbell concentration curls:

• 30 x 12
• 30 x 12
• 30 x 12

Skull crushers:

• 70 x 12
• 90 x 12
• 90 x 12
• 100 x 11 +10lb, failed on last rep

Triceps machine push down:

• 9 x 12
• 9 x 12
• 10 x 12

Overhead triceps extension:

• 5 x 12
• 8 x 12
• 8 x 12
• 8 x 12
• 8 x 12

Final thoughts: Arms day is nothing more than another rest day between squats and deadlifts to me. I would like to hear if anyone has any feedback as to whether training my biceps and triceps will help in my other full body lifts, or if it is solely for the aesthetics of bigger arms..