Thoughts on arm day?

[SNC]

Warm Up with 1x8x30 of zottman curl.
3x8x60 alternating hammer curls.
3x12x135 barbell skull crushers.
3x8 body tricep press with bar at shin height no additional weight.
3x8x100 strict form preacher curls.
3x8x185 close grip bench press.
7 sets of cable tricep extensions 72.5 pounds with 2 25 pound dumbbells on top of stack with a v grip, 30, 25, 20, 15, 20, 25, 30 (165 reps)
7 sets of cable curls on the same machine varying weights. These are odd because we do them with another person selecting the weight. Each set contains 3 sets of 10 and one to failure. So set one goes something like: 10x22, 10x27, failure at 40, 10 at 22. Then the next set might be 10x45, 10x50 failure at 65, 10x45 and on and on. The person selecting the weight needs to monitor the guy lifting for the next weight. The last set must be to 10 and is usually the starting weight unless the lifter shows signs of not being able to get 10. (minimum of 217 reps)
3x15x55 overhead tri extensions.
To finish off cross body hammer curls, sets of 8 at 55, 60, 65, 70, 75. If the arms are not toast 80 and 85 but that rarely happens.

It's a bit bicep heavy but chest day really burns out the tris so I'm not to concerned about them being shorted.

 

[SNC]

4th time with this workout and I'm not feeling the pump, what would you add?

 

[Zivic]

the pump can be more of a mental thing. looking at what you stated I feel you are WAY over complicating things. I am not opposed to tracking weights, but what I have found as I have gotten older is that sometimes the weight just doesn't matter. If this were me, I would be trying some new movements every week.. maybe change the angle of the movements I was doing.

some thoughts on what to try.

over head curls... either sitting on the lat pull down machine and doing a two hand curl back over your head, or standing in the cable cross machine pulling in from the sides (elbows elevated)

standing drag curls.. either with a free weight barbell or on the smith machine.
-this leads me into a second thought about doing standing curls. I know people talk about keeping shoulders back, but have started to prefer a little lean forward on standing curls.

seated curls on the incline bench.. or cable curls pulled from behind to mimic same angle

in a general sense I really prefer working arms with cables vs free weights. I stick to at least 2 out of 3 of my lifts with cables. When doing free weight curls I try to move the weight in as straight up and down movement as I can vs arcing through the movement (which is why I prefer leaning forward on standard curls). I am focusing on keeping constant tension on the muscle with a strong mind muscle connection. with my injury, I am finding this even more important as I am limited in the weight I can handle

 

[SNC]

the pump can be more of a mental thing. looking at what you stated I feel you are WAY over complicating things. I am not opposed to tracking weights, but what I have found as I have gotten older is that sometimes the weight just doesn't matter. If this were me, I would be trying some new movements every week.. maybe change the angle of the movements I was doing.

some thoughts on what to try.

over head curls... either sitting on the lat pull down machine and doing a two hand curl back over your head, or standing in the cable cross machine pulling in from the sides (elbows elevated)

standing drag curls.. either with a free weight barbell or on the smith machine.
-this leads me into a second thought about doing standing curls. I know people talk about keeping shoulders back, but have started to prefer a little lean forward on standing curls.

seated curls on the incline bench.. or cable curls pulled from behind to mimic same angle

in a general sense I really prefer working arms with cables vs free weights. I stick to at least 2 out of 3 of my lifts with cables. When doing free weight curls I try to move the weight in as straight up and down movement as I can vs arcing through the movement (which is why I prefer leaning forward on standard curls). I am focusing on keeping constant tension on the muscle with a strong mind muscle connection. with my injury, I am finding this even more important as I am limited in the weight I can handle

I didn't include the drag curls because of the really light weight I was using and my inability to do them correctly. They are on the list of things to include. The seated incline curls are hard because of my shoulder issue but I might have to make another attempt not that that issue is starting to resolve itself.