My arms are now 34.5 cm each (13.6").
Until summer (30th of June), I’ll focus just on deadlifts, arms (current chin-up PR: bw+50 kg; dip PR: bw + 30 kg x 3), and lateral raises.
I want to get my arms to at least 38. (and 40 by October 1st) (40 ~= 16")
I’ll be doing tons of sets of 5 of curls, skull-crushers and rope extensions. Also, lateral raises.
Bodyweight: 70.5 (155)
Curl weight: 20.5 kg / 45 lb (can do ~7 strict)
Skull-crushers: 35 kg (77 lb) for, maybe, 10.
Lateral raises (bit of swing at bottom, but I can hold it at the top): 13 kg (28 lb) for >10.
Deadlift: 168 kg
Bodyweight: 75 (165)
Curls: VOLUME; also, get to 25 kg / 55 lb for reps.
SKs: want to get to 45-50 kg for >5.
Lateral raises: 18 kg for 8.
Deadlift: 184 kg (402 lb)
I’ll be crediting the deads for most of the increase in BW… but considering my general development, I think it’s feasible to add some 5 lb on my arms & shoulders. (EDIT: must’ve been really sleepy when I wrote this…)
I’ll update once every blue moon (it’s NOT a log, please DON’T move it to training logs), and on the 30th of June.