@ sir DS - Yes that's it bro. I do them to help accentuate the peak - that's the politically correct thing to say hehe. The real truth? I've done a million of them over the years and my bicep peaks are just OK - nothing special. The real truth is Arnold could have never done 1 concentration curl in all his life - he could have did bb curls ONLY and yet still have crazy biceps. It's called genetics - we are all born with the muscle shape and there isn't a damn thing you can do about it. Only thing we can do is make the muscles bigger - but changing the shape is not possible (unless one resorts to synthol - which is for losers IMO).
haha! Laughed out kinda hard on the synthol part. Spot on about the shape vs size part, couldn't have said it any better. I was actually doing the arnie style CC way back, i get a good pump though seems like i tend to cheat more often than doing the standard CCs on a bench so I stopped doing it.
bb bench - 220 x 15, 250 x 4 (had to stop due to RC pain)
incline db bench - 100's x 9, 100's x 8
flat db flyes - 65's x 15, 80's x 8
dips - bdwt x 20, bdwt x 15
Pain in RC again during bb bench - reps limited by pain, not strength grrrr. :banghead:
Met a dude in the gym today that says he just did the Rhoden Classic - got 5th in the 80kg class. Said he's doing the Mutant Mass show on Nov 30 also. Looked very dense and cut. Nice dude - we chatted awhile.
wg pullups - bdwt x 7, 7, 6, 5
bb rows - 250 x 15, 300 x 7
t-bar rows - 200 x 15, 250 x 8
cg underhand pulldowns - 180 x 12, 180 x 11
hyperextensions - bdwt x 35, 25
bb press behind neck - 180 x 12, 210 x 7
machine press - stack x 15, stack x 13
db side laterals - 1 drop set {45's x 10, 35's x 10, 25's x 15}
bb shrugs - 320 x 20, 380 x 12
db shrugs - 100's x 25, 100's x 20
leg press - 750 x 12, 850 x 10
leg ext - stack x 25, stack x 20
hack squats - 350 x 12, 420 x 10
leg curl - 120 x 12, 130 x 10
standing calf machine - 3 x 20-25 (stack + 50)
smith incline press - 275 x 6, 290 x 3, 225 x 16
flat db press - 100's x 15, 100's x 12
flat db flyes - 65's x 13, 80's x 8
cable crossovers - 65 x 20, 80 x 12
Bdwt = 236. Starting to get some bdwt back & some of my old strength back from like before that flu kicked my ass.
wg pullups - bdwt x 6, 6, 5, 5
bb rows - 250 x 15, 280 x 10
cg underhand pulldowns - 180 x 12, 200 x 8
seated cable rows - stack x 18, stack x 15
hyperextensions - 2 x 25-30 bdwt
leg press - 750 x 15, 900 x 10
leg ext - stack x 30, stack x 20
leg curl - 120 x 12, 130 x 10
standing calf machine - 3 x 20-25 (stack + 50)
Nice cool breeze coming in the gym today and nobody there to close the windows that I always open haha. Keep in mind it is not climate controlled - no electric fans also. It's normally hot as hell and today I realized just how much energy is drained from working out in such a hot environment. The weights felt light today. Wow a workout when all my clothes isn't totally soaking wet with sweat. Man you guys that's hittin' modern gyms with climate control/AC are luvin' it! :banghead::duh::P:sport:
smith military press - 225 x 10, 250 x 4, 185 x 15
side db laterals - 2 x 12-15, 40's
rear delt machine - 2 x 12-15, 130-145
smith shrugs - 315 x 20, 405 x 10
incline crunches - 2 x burning
lying leg raises - 2 x burning
Hit back today instead of chest bcoz delts still a little sore from the other day...
wg pulldowns - 200 x 10, 220 x 6, 180 x 12
bb rows - 250 x 15, 280 x 10
t-bar rows - 200 x 15, 225 x 10
cg underhand pulldowns - 180 x 10, 180 x 7
hyperextensions - 2 x 25-30 bdwt
Damn cable on the lat machine needs replaced - friction bigtime, making the weights feel much heavier. Hence, the lower poundages and/or reps.
flat db press - 100's x 19, 100's x 15
incline db press - 100's x 10, 100's x 9
flat db flyes - 60's x 15, 80's x 8
cable crossovers - 2 x burnout, 50lbs
bb curls - 110 x 10, 110 x 8
seated incline db curls - 40's x 12, 50s' x 8
Arnold style concentration curl -35 x 15, 35 x 12
pushdowns - 180 x 15, 200 x 10
skullcrushers - 110 x 10, 110 x 10
bench dips - 2 x max reps/bdwt
Felt weak so didn't move normal weights.
Legs today....
leg press - 800 x 15, 850 x 12
leg ext - stack x 33, stack x 25
hack squat - 350 x 15, 425 x 10
leg curl - 120 x 12, 130 x 10
sldl - 220 x 12, 220 x 10
standing calf machine - 3 x 20-25 (stack + 50)
First time doing sldl in a long time, so didn't go heavy - not worth the risk.
bb press behind neck - 180 x 12, 200 x 8
db side laterals - dropset {45's x 10, 35's x 10, 25's x 16}
seated overhead press machine - stack x 16, stack x 13
db bent laterals - 40's x 15, 50's x 10
bb shrugs - 320 x 20, 400 x 10
db shrugs - 100's x 20, 100's x 15
Hit chest yesterday. Went out of the box for something different...
bb bench press - 230 x 15, 12, 10, 9
incline db press - 80's x 15, 13, 12, 11
flat db flyes - 60's x 15, 13, 11, 10
dips - bdwt x 18, 15, 12, 10
Shorter rest periods, more volume & lighter weights. Pumped like a mofo. Sore as hell today on the pec/delt tie-ins. I like my normal style of training better - feel overtrained from so much volume. Also, bcoz I am so used to pushing to failure on everything from my normal low-volume training - I need to learn how to NOT push so hard when doing volume haha!
Comments
hammer curls - 65's x 10, 65's x 8
seated incline db curls - 45's x 10, 50's x 8
Arnie-style concentration curls - 40 x 10, 45 x 8
cgbp - 220 x 10, 220 x 8
skullcrushers - 110 x 15, 130 x 10
leaning overhead cable extensions - 160 x 15, 180 x 12
@ sir DS - Yes that's it bro. I do them to help accentuate the peak - that's the politically correct thing to say hehe. The real truth? I've done a million of them over the years and my bicep peaks are just OK - nothing special. The real truth is Arnold could have never done 1 concentration curl in all his life - he could have did bb curls ONLY and yet still have crazy biceps. It's called genetics - we are all born with the muscle shape and there isn't a damn thing you can do about it. Only thing we can do is make the muscles bigger - but changing the shape is not possible (unless one resorts to synthol - which is for losers IMO).
Thanks bro! Sorry for late response haha!
bb bench - 220 x 15, 250 x 4 (had to stop due to RC pain)
incline db bench - 100's x 9, 100's x 8
flat db flyes - 65's x 15, 80's x 8
dips - bdwt x 20, bdwt x 15
Pain in RC again during bb bench - reps limited by pain, not strength grrrr. :banghead:
Met a dude in the gym today that says he just did the Rhoden Classic - got 5th in the 80kg class. Said he's doing the Mutant Mass show on Nov 30 also. Looked very dense and cut. Nice dude - we chatted awhile.
wg pullups - bdwt x 7, 7, 6, 5
bb rows - 250 x 15, 300 x 7
t-bar rows - 200 x 15, 250 x 8
cg underhand pulldowns - 180 x 12, 180 x 11
hyperextensions - bdwt x 35, 25
bb press behind neck - 180 x 12, 210 x 7
machine press - stack x 15, stack x 13
db side laterals - 1 drop set {45's x 10, 35's x 10, 25's x 15}
bb shrugs - 320 x 20, 380 x 12
db shrugs - 100's x 25, 100's x 20
leg press - 750 x 12, 850 x 10
leg ext - stack x 25, stack x 20
hack squats - 350 x 12, 420 x 10
leg curl - 120 x 12, 130 x 10
standing calf machine - 3 x 20-25 (stack + 50)
smith incline press - 275 x 6, 290 x 3, 225 x 16
flat db press - 100's x 15, 100's x 12
flat db flyes - 65's x 13, 80's x 8
cable crossovers - 65 x 20, 80 x 12
Bdwt = 236. Starting to get some bdwt back & some of my old strength back from like before that flu kicked my ass.
wg pullups - bdwt x 6, 6, 5, 5
bb rows - 250 x 15, 280 x 10
cg underhand pulldowns - 180 x 12, 200 x 8
seated cable rows - stack x 18, stack x 15
hyperextensions - 2 x 25-30 bdwt
bb curl - 90 x 15, 110 x 10, 130 x 6
seated incline db curl - 45's x 10, 50's x 8
db preacher curl - 50 x 12, 50 x 10
pushdowns - 180 x 15, 200 x 10
skullcrushers - 120 x 10, 140 x 7
leaning overhead cable extensions - 150 x 20, 180 x 12
bench dips - 2 x max reps bdwt
leg press - 750 x 15, 900 x 10
leg ext - stack x 30, stack x 20
leg curl - 120 x 12, 130 x 10
standing calf machine - 3 x 20-25 (stack + 50)
Nice cool breeze coming in the gym today and nobody there to close the windows that I always open haha. Keep in mind it is not climate controlled - no electric fans also. It's normally hot as hell and today I realized just how much energy is drained from working out in such a hot environment. The weights felt light today. Wow a workout when all my clothes isn't totally soaking wet with sweat. Man you guys that's hittin' modern gyms with climate control/AC are luvin' it! :banghead::duh::P:sport:
smith military press - 225 x 10, 250 x 4, 185 x 15
side db laterals - 2 x 12-15, 40's
rear delt machine - 2 x 12-15, 130-145
smith shrugs - 315 x 20, 405 x 10
incline crunches - 2 x burning
lying leg raises - 2 x burning
wg pulldowns - 200 x 10, 220 x 6, 180 x 12
bb rows - 250 x 15, 280 x 10
t-bar rows - 200 x 15, 225 x 10
cg underhand pulldowns - 180 x 10, 180 x 7
hyperextensions - 2 x 25-30 bdwt
Damn cable on the lat machine needs replaced - friction bigtime, making the weights feel much heavier. Hence, the lower poundages and/or reps.
Haha - hopefully one with aircon or at LEAST electric fans! :banghead:
flat db press - 100's x 19, 100's x 15
incline db press - 100's x 10, 100's x 9
flat db flyes - 60's x 15, 80's x 8
cable crossovers - 2 x burnout, 50lbs
bb curls - 110 x 10, 110 x 8
seated incline db curls - 40's x 12, 50s' x 8
Arnold style concentration curl -35 x 15, 35 x 12
pushdowns - 180 x 15, 200 x 10
skullcrushers - 110 x 10, 110 x 10
bench dips - 2 x max reps/bdwt
Felt weak so didn't move normal weights.
Legs today....
leg press - 800 x 15, 850 x 12
leg ext - stack x 33, stack x 25
hack squat - 350 x 15, 425 x 10
leg curl - 120 x 12, 130 x 10
sldl - 220 x 12, 220 x 10
standing calf machine - 3 x 20-25 (stack + 50)
First time doing sldl in a long time, so didn't go heavy - not worth the risk.
bb press behind neck - 180 x 12, 200 x 8
db side laterals - dropset {45's x 10, 35's x 10, 25's x 16}
seated overhead press machine - stack x 16, stack x 13
db bent laterals - 40's x 15, 50's x 10
bb shrugs - 320 x 20, 400 x 10
db shrugs - 100's x 20, 100's x 15
bb bench press - 230 x 15, 12, 10, 9
incline db press - 80's x 15, 13, 12, 11
flat db flyes - 60's x 15, 13, 11, 10
dips - bdwt x 18, 15, 12, 10
Shorter rest periods, more volume & lighter weights. Pumped like a mofo. Sore as hell today on the pec/delt tie-ins. I like my normal style of training better - feel overtrained from so much volume. Also, bcoz I am so used to pushing to failure on everything from my normal low-volume training - I need to learn how to NOT push so hard when doing volume haha!
bb curls - 2 x 8-10/110-120
hammer curls - 2 x 8-12/50's-65's
seated incline db curls - 2 x 8-10/40's-50's
db curls 21's - 1 set/30's
cgbp - 3 x 8-12/220-240
ez bar french press - 2 x 10-12/110
pushdowns - 2 x 10-12/180-200
reverse grip pushdowns 21's - 1 set/100