I usually do slow isolated double cabled bicep curls, then I'll do heavy preachers for 4-6 reps per set, then I finish up with some more dumbbell or cable isolation curls. Slow and controlled on all my movements.
I loved the feeling of being 7%.. I'll be there shortly and then I am hitting the skids to put on some bulk...
All the peeps that argue about the actual percentage - look, different people look differently at different BF %'s... PERIOD. You can't say 3% more than what he is saying from looking at the pic! Please... people's skin is different thicknesses... people's water retention vary... people's skin's elasticity differs greatly... Some people hold on to alot of fat around their organs which you can't see in pics!
If Krishna says he's 7% based on his tests... I think he's got the best information. Not some board schmo second guessng based on a picture...