Meathead Arm Day

2012 goals:

1. I want to add muscle to my arms, back, and chest
2. I want to sort out my wrist pain with a hand therapist (PT/OT CHT)
3. I want to even out the muscle imbalances left to right side
4. I want to have a really awesome swing, deadlift, squat, and military press
5. I want some cardiovascular fitness

High volume arm specialization (from MI40):

Seated Incline Dumbbell Curls 5x8 (4:0:1:0 tempo)

Preacher Barbell Curls 5x10 (4:0:1:0 tempo)

Barbell 21’s x 3 (unable to maintain tempo)

Lying Dumbbell Tricep Extension 4x15 (4:0:1:0 tempo)

Tricep Cable Pushdown 4x10 (4:0:1:0 tempo)

Pushups 2 x Failure (4:0:1:0 tempo)

Band Tricep Pushdown 4 x Failure (2:0:2:1 tempo)

All exercises I adjusted the weights on the fly.  Mostly had to drop weight down to maintain the volume of sets and reps and the tempo, except for the 21's where I couldn't maintain tempo or complete the 21 reps at any weight.