“Shock and Awesome” was great for my delts, so I did the same thing for arms this morning.

9/14/12  Dumbbell Curls in Arms

4:48:32 AM  15 lbs x 12 reps
4:51:33 AM  20 x 10
4:53:59 AM  20 x 10
4:56:40 AM  20 x 10
4:59:42 AM  25 x 5  Right arm weaker. Cheated last 2 reps

9/14/12  Barbell Curls in Arms
5:12:42 AM  40 x 12
5:12:46 AM  50 x 10
5:12:51 AM  50 x 10
5:23:59 AM  50 x 10

9/14/12  Cable Curls Low in Arms
5:24:24 AM  80 x 40  Drop set

9/14/12  Skull Crushers in Arms
5:27:23 AM  40 x 10  Superset w/close grip
5:29:26 AM  40 x 10
5:33:24 AM  40 x 10

9/14/12  Close Grip BB Presses in Arms
5:33:39 AM  40 x 10
5:33:41 AM  40 x 10
5:33:42 AM  40 x 10

9/14/12  Pushdowns in Arms
5:36:57 AM  70 x 15  Wide grip
5:41:05 AM  80 x 15
5:41:10 AM  90 x 10

9/14/12  Rope Pushdowns in Arms
5:50:26 AM  80 x 45  Drop set

9/14/12  Crunches in Abs & Calves
5:55:16 AM  10 x 20
5:55:18 AM  10 x 20

9/14/12  Roman Chair in Abs & Calves
5:55:41 AM  10 x 20
5:55:45 AM  10 x 20
5:56:19 AM  10 x 20  Knee up / straight leg alternating

9/14/12  Standing Calf Raise in Abs & Calves
5:57:06 AM  45 x 30  3 foot placements. Slow reps
5:57:08 AM  45 x 30
5:57:09 AM  45 x 30

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