20 Jun 14: Wk11 Arms

Weight: 80.8kg/178lbs/12'10"

1230 Shrivenham

Triceps 12-16 sets / Biceps 9-12 sets

A1 Bar pushdown 12.5x30, 15x25, 17.5x15, 20x15, 22.5x11

A2 Rope hammer curl 12.5x20,15,12,12,12

B1 KB CG push-up x15,15,12,12+10+6=28RP

B2 Cable conc curl 5x15,12, 5/3.75/2.5xF (drop)

C1 1-arm cable rev extn 5x20, 5/3.75/2.5/1.25xF

C2 BB curl 20x10,8 (1s squeeze, 3s descent)

D Pulldown vacuum 60x12, 70x10

Meals

1330: Subway steak & cheese double meat flatbread, Doritos 

1600: Bread & cheese

2000: Steak & pasta, dark chocolate

Restoration: 

Foam roll IT, quad

Large ball calf, QL