Tue., Sep. 25, 2012, Arms

It's the fun day. The day everybody loves. It doesn't take nearly as much out of you as legs or back or even chest....So how do I make it as uncomfortable as possible....
To start with I only had 55g of carb before my workout (I normally like to get at least 100g) and the workout was 5 1/2 hours after I woke up. Half hour after waking I ate my 1 1/2cup egg white and 1cup oatmeal with some fishoil and olive oil. 3 hours after that I had a chicken breast with no carbs (I was in a little time crunch.) So my pre-workout drink is 16oz water and visualizing Phil Heath's arms.

Then:
incline dumbell curls: 10's/ 15's/ 25's/ 35's/ 45's-8
superset w/ rope pushdowns: 50/ 70/ 100/ 130/ 160-7

concentration curl: 35-8; 45-6; 55-8
superset lying triceps extension: 70-10; 90-8; 110-8

cable curls: 120-12, 8; 100-?
superset reverse pushdown: 120-12, 10; 100-?

seated hammer curl: 30's- 12, ?
superset seated 1 arm ex.: 30-15,8

AND THEY WERE PUMPED!