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Server update; New arm workout details; October “100 Challenge” open for entry!

Saturday, September 23, 2006 by  
Filed under Daily Blog

September
23
2006

Last night was my 4th arm workout of this year’s bulk, so it was time to change my exercises around. I went back to last year’s logs and found a bicep/tricep superset workout that I had marked “insane”, and then I added an extra superset. Eeek! While I was eating my second post-workout meal I kept having to stop and put my silverware down because my arms were so heavy and tired, and in bed later that night my forearms kept cramping up. That’s my kind of workout! Here it is:

Superset #1: Alternating DB Curls & Decline Skullcrushers (4 supersets of 12/12 reps)
Superset #2: Ez-Bar Preacher Curls & Seated Ez-Bar Tricep Curls (4 supersets of 12/12 reps)
Superset #3: Concentration Curls & Heavy Weighted Bench Dips (4 supersets of 12/12 reps)
Superset #4: One-Arm Cable Curls & Kneeling Overhead Cable Triceps Extensions (4 “burnout” supersets)

For more information on how I work my arms, check out my August 26, 2006 arm workout article.

You’re probably tired of reading about the server maintenance issues, but I assure you that you’re not as nearly as sick of reading about them as I am dealing with them. 🙂 Thankfully there have only been two maintenance interruptions this week, and they were both very brief. I don’t have any interruptions planned for today, but I am working in the background on some things. So, please be aware the there is always the possibility of an unplanned outage. I will continue to do everything I can to avoid any downtime.

Registration for the October John Stone “100 Challenge” is now underway! Your Official Challenge post must be made by 7:00 AM (EDT) on October 1, 2006 if you plan to participate. To participate, you must be a member of the forum. If you are not a member, simply create a free account. For all the details, official rules and sample entry data, just head over to the October “100 Challenge” thread on the forum. If you are ready to work hard and want to challenge yourself in a fun and competitive environment, then please take part! No slackers! 🙂

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