robert Posted November 23, 2009 Author Share Posted November 23, 2009 Got my sister back in the gym again tonight Hung out with about 6 forum members for dinner and then my sister and I headed off to the gym and got our Swol on. Well, she mostly used the stair-stepper and ran, but I got swol. I saw my buddy who competed with me in my last show too, so that was cool. He's up from 197 on contest day to 240 or so. I trained arms tonight. EZ curl bar bicep curls x 6 sets Alternating seated bicep curls x 3 sets Hammer curls x 4 sets A few other random sets with machines, cables and free weights Rope extensions x 6 sets Dips x 3 sets Machine dips x 3 sets Overhead dumbbell extensions x 3 sets Back at it tomorrow night...my sister wants to go again and is getting into fitness so I'm supporting it of course! I leave for LA in a matter of weeks so I'm not working quite as many 15 hour days but slightly less so I can see a few friends before I head out of town. Link to comment Share on other sites More sharing options...
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