17 7/8's cold 18 1/2 pumped...Still natural aside from supplements. I started at around 10" Im estimating, at 105-115lbs. My arms are more strong then they are large. Heres some exerpts from my arm training. I do triceps and biceps on the same day. Heres an exerpt from one of my routines. Around 21 sets for biceps this day. :
Biceps:
I start with 5 10's on each side of the EZ Curl bar (120lbs) and drop a plate off the bar after each set to failure, for a total of 5 sets with no rest inbetween. Heres what I did:
On the first drop set cycle:
120X15
100X15
80x12
60x15
40 done with some negative resistance, since it felt way too light.
On the second drop set cycle:
120X15
100X15
80X15
60X15
40X15 + a few negative reps, with spotter pulling the bar down as I fight it. For a total of over 75 reps. This is definately a PR. I would like to start with 7 or more 10's on each side of the bar, but the bar cant hold that many.
Then I did one final drop set:
120x16
100x9-10
80 til failure (unsure)
60 til failure (unsure)
40 for a few reps with negative resistance (was weaker by this point)
Overall a real good bicep workout. Those 3 drop sets total 15 sets, plus atleast another 6 sets of biceps. Before that I blasted out triceps.
Heres an exerpt from my tricep workout yesterday as well:
Triceps:
Skull Crushers on Incline Bench:
70x15
120x14
140x7
130x8 +2 forced reps
150x10 with some assistance
Seated Tricep Extention (Also with EZ curl bar, sitting straight up, not inclined):
120x7 with some assistance
Rope Pushdowns:
110x15
120x12
130x10 with some forced reps
130x15 with some forced reps
Close Grip Variation on Chest Press Machine (Bar is wedged between handles and hands are positioned close together as on close grip bench):
130x12
150x7
One-Arm Pushdown:
40x (lost count)
40x15
And some pics to qualify my undersized arms: