Hey man- thanks for the follow and questions,... I'll try to hit everything.
The logic behind my coach having me do the superset that way to to tear and then fill with blood. Alot of times you'll see me do something like a heavy row with a stretching movement like a pullover of some sort.
I do use free weights on triceps as well, I get a mix of everything, without looking back it might have just been that way the last couple weeks due to the gym being busy and I had to substitute a machine in or something. The half rep style curls (From the bottom) create major tension on my biceps with the pause there. And hell no I'd die if I put 18 plates on each side of the sled my gym has ..lol... i think the best i've ever done was 11 plates per side. There is major resistance on that particular sled.
I didn't list dosages because I am of the opinion that everyone's needs are different and I don't want a newbie jumping on and seeing what I use and thinking that's exactly what he should be running. But I do break dosages up to where I pin about 3x a week.
Thanks again brother for your suggestions too. From your avatar pic it looks like you've got the arm game down pat...
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