Ok, now for today's stuff. I got around 7.5 hours of sleep, which isn't optimum for my body or anybody's for that matter. I generally prefer around 9 hours when I can get it. Anyhow, for having slept only 7.5 hours I had a great workout. I hit arms today.

Workout:
Warmup with 25 pull-ups and 25 pushups. Just to get the blood flowing.

1) Straight bar curls (in the squat rack, of course)
2x10 w/ 95 lb. (25s on each side)
2x8 w/ 105 lb. (25 and a 5 on each side)
2x5 w/ 115 lb. (35s on each side)

2) Overhead tricep extension w/ single dumbbell
*I like warming up with light weight (45 and 60) in order to loosen up my joints and get some bloodflow into my elbow region. I've suffered with tendonitis in the past from being an idiot and doing too much weight on skull crushers with a bad angle, so to combat that I take my warmup more seriously.

2x20 w/ 45 lb.
1x15 w/ 60 lb.
4x10 w/ 100 lb.

3) Cable Bicep Reverse curl superset w/ Peak Contraction Curl  (courtesy of the homie Jeremy W.)
This exercise is performed on a cable crossover machine or cable machine that has a pulley which is vertically adjustable. For this you're going to take the longest cable crossover single grip handles you can find and attach them both to the carabiner. Move the pulley to the lowest notch. The first exercise involves turning you palms down when you curl, and concentrating on using your forearms and biceps to move the weight. At the top of the movement, stop and hold and then curl the weight up purely with your forearms. It's a two part motion and the forearm curl is a very small twist.

For the second super-setted exercise, step back and rotate your arms in. Curl into your body as if you were flexing your biceps and posing for a picture. Bring them together so your knuckles touch and squeeze until you feel the pump. I generally hold for around 3 seconds and then release.

6x (12 reps reverse curl + 10 reps peak curl)

4) Skull crushers
1x10 w/ 95 lb. EZ curl bar
4x10 w/ 100 lb. EZ curl bar
1x8 w/ 110 lb. EZ curl bar

*I have a strange angle that I perform these at where I kind of do it off the bench. It feels better on my elbows. I'll try and find a link or make a video about it. Scott Herman (youtube reference) does this too I think.

5) Straight-bar negatives (More curling in the squat rack...)
Straight bar curl negatives to finish off the bis. Partner lifts the weight up and you lower. Target time down is 4 seconds.

4x4 reps w/135 lb. (45s on the olympic barbell)

6) Tricep pushdown + pulldown
I superset a pushdown with a pulldown. I prefer to use the straight cable attachment rather than the V since the straight attachment is more friendly to pulldown users.

5x(10 pulldown + 10 pushdown)

*I like to do pulldowns first since they tend to be slightly more taxing. If I do pushdowns first and pre-exhasut to a degree then I won't be able to do all my pulldowns. Just a personal preference.


Diet of the Day:
Meal 1 (breakfast):
-30g whey protein shake w/2% milk
-6 eggs worth of egg whites + 1 full egg
-3 Aidell's chicken teriyaki meatballs
-Plum
-Strawberries

Meal 2 (snack):
-Strawberries
-Banana w/almond butter

Meal 3 (lunch):
-Lean beef tri-tip
-Roasted mushrooms, zucchini, celery, onions, pepper

Meal 4 (post workout):
-30 g whey protein shake w/ combination 2% milk and chocolate milk*
-Protein bar (I'm a sucker for these...they're basically candy bars anyway)
macros: 10g protein, 18g carbs (6g sugar), 7g fat*
-Small rice bowl w/chopped chicken and mixed veggies

*if you're going to have sugar at anytime during your day, have it post workout. The sucrose will raise your blood sugar. I think from a basic point of view the elevated heart rate will cause faster delivery of nutrients to the muscles. I'm hypersensitive to sugar since I've de-conditioned myself from it, so my heart rate goes way up. You can hate on this and call it bro science, but I'll keep doing it since it has worked for me. It's definitely not negatively affecting my gains. It could be causing some extra fat retention from the insulin spike but to me it's negligible.

Meal 5:
-Grilled flank steak
-Sautéed carrots

Meal 6:
-Plain Greek yogurt w/ dark chocolate chips