wait...
danharp
Age --- , BW 82.6
Join Date: 2015-09-08.
Insert Post:
Your are on Sunday 08, Dec 2019
-- Bodyweight: 81.9
RESTING LEFT BICep/forearm carefully

https://www.reddit.com/r/steroids/comments/ch7vob/offtopic_daily_chat_20190724/euqkpp2/

Start out with conditioning, battling ropes OR Dl/planks 10min

Arms

Bis as above link (tris kind of too):
Heavy BB curls
(30-40kg)
Heavy static holds 15-30sec (90degrees)
(~15kg)
Brachialis pre-exhaustion - Hammer curls x30-50, then lower, rest long is okay, for failure
(7.5-10kg, sometimes dropsets)
Full supination curls/squeeze (seated?)
Curl burnout (blaster/preacher)

Heavy/pump/stretch

DELETE RENAME Records (PRs) # Close Grip Bench (one board)
VOLUME REPS SETS BEST EFF BEST INT
1760 16 5 120 120
0.5 ~117.65 110 x 4 x 1 EFF 98% INT 92%
1.5 ~115 110 x 3 x 4 EFF 96% INT 92%

belted
^^Up the REPS again I guess
DELETE RENAME Records (PRs) # Close Grip Bench Press
VOLUME REPS SETS BEST EFF BEST INT
3230 38 5 115 110
0.4 ~105.7 PR 85 x 10 x 1 EFF 92% INT 77%
0.8 ~95.35 85 x 6 x 3 EFF 83% INT 77%
0.4 ~105.7 PR 85 x 10 x 1 EFF 92% INT 77%
↑ good, up the weight



Maybe: Forearms/abs/conditioning
Posts on December 08th