27 Jun 14: Wk12 Arms

Weight: 79.0kg/174lbs/12'6"

1025 Platinum

Triceps 12-16 sets / Biceps 9-12 sets

A1 V-Bar pushdown 8x20,15,15,15,15

A2 DB pinwheel curl 12.5x10,10,10,10,10

B1 Machine dip 68.2x10,10, 68.2/61.4/54.5xF

B2 LF preacher curl 15x20, 20x12

B3 1-arm LF preacher curl 15/10/5xF

C1 O/h cable extn 6x15,15,12

C2 DB curl 7.5sx10,8 (3s descent, 1s squeeze)

D Pulldown vacuum 70x10,10

Meals

1000: Croissant

1130: PWO 2 scoops whey

1345: 4 beef shish kebabs, half an Eat Natural bar

1830: Venison burger, fries