10 DEC: Core and arms-volume

Man! I feel; outstanding! I had a great workout, pushed into new ground (reps, weight etc.), and just generally crushed it today at the gym. I was the only one there, so maybe I was able to push harder without all the chatter or distraction. Maybe it's the diet. Honestly, I don't care. What I know is my diet, training, supplementation, and rest are spot on right now!
  1. Plank: 2minutes. EASY!
  2. 1-arm plank with rotation: 8, 8 per side. Getting to be easy also
  3. Russian twist: 20 x 10, 10 per side
  4. Unilateral bicep triset:
    a. 1-arm Concentration curl: 30 x 12, 12 per arm
    b. 1-arm preacher curl: 15 x 12; 20 x 5 per arm
    c. 1-arm preacher hammer curl: 15 x 12, 12 per arm
  5. Incline dumbbell curls: 20s x 8, 9, 11, 9
  6. Unilateral tricep triset:
    a. 1-arm overhead extension: 25 x 11, 11 per arm
    b. 1-arm cross-body extension: 25 x 9, 4 per arm
    c. 1-arm rvs grip cable pressdown: 20 x 10, 5 per arm
  7. Nautilus curl: 80 x 16, 12
  8. EZ-bar reverse curl: 55 x 15, 15, 15

My arms are FINALLY catching up to the rest of me! I don't think they've ever been this big or defined. I'm honestly shocked with my results in 2 weeks.

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