CMinOZ

Sorry the update is a bit late - I have moved jobs and whilst I now work for myself, the workload has increased!

Also, my arms have only just stopped hurting since my session on Saturday - This is the first session on our new 4 week plan, what joy there is to come...

So this was my Saturday session:

Military press - 2 sets of 12 - last 3 reps on second set were forced.
Military press - Holding - never done this before and felt kinda strange. The idea was to "hold" the weight - 20kgs up on my rep weight - for 30 secs to get used to holding a much heavier weight.

And then we went onto real pain:

3 sets of 15-20 "Monster" curls - not sure if this is the real name. Basically it's a big swingy curl and a very slow, controlled stretch back to rest position. Performed with an EZ curl bar and 60kgs in total. Supersetted with:

3 sets of 15-20 Close, reverse grip bench. All sets were completed to forced reps on curls and rgb.

So by now my arms were pumping and I could hardly lift my water bottle - now rest for the wicked though.

We then went onto:

Dumbell curls - 3 sets of 15-20 reps with 25kg each. supersetted with:

Dips - 3 sets of 15-20 reps.

Reading this 4 days on it doesn't seem that much, but rest assured that on Saturday my arms were gone. My wife had to drive me home from the gym and on MondayI could hardly bend at the elbow.

Training tonight is the second phase of our new plan so I am expecting serious DOMS on Friday.

CMinOZ