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6 weeks, 2 arms, 1 inch: 2/22/16

For the next 6 weeks I'll be training arms 3-4 times a week in hopes of adding 1" or more to my upper arms and 1/2" or more to my forearms. I've never done such a high volume and high frequency routine to prioritize a week body part, and since I'm battling a few injuries in my back and hips there is no better time to focus on my arms. Plus it'll be pool season soon and I'll be competing for the biggest #doucheybodybuilder around :p

 

 

Starting measurements:

R upper: 17.5"

R forearm: 13"

L upper: 17.25"

L forearm: 13.5"

   

 

 

Pending any random injuries or schedule changes my split will look something like this:


M - Arms, Back

T - Quads, Calves, Abs

W - Arms, Chest

Th - Hams, Calves, Abs

F - Arms, Delts

S - Arms (optional depending on travel)

Su - off

 

 

 

Monday 2/22/16

Triceps:

*Band Pressdown....3 x 20-15

*Rope Pressdown....3 x 15-10 @ 22.5

*Overhead Rope Extension....3 x 10-8 @ 22.5

*Performed as a tri-set with no rest between sets

Machine Dips (plate loaded)....10 @ 135, 225, 315, 405, 495; 6 @ 585

 

Biceps:

*Dual Cable Curl....3 x 10-8 @ 27.5

*Dual Incline Cable Curl....3 x 10-8 @ 27.5

*Performed as a superset with no rest between sets

Rope Curl....3 x 12-8 @ 42.6

Machine Curl (plate loaded)....10 @ 25, 50, 75, 100; 4 @ 125

 

Back:

Chest Supported Row....3 x 8-6

Neutral-grip Pulldown....3 x 8

Machine Row (reverse grip)....3 x 8

 

Forearms:

DB Wrist Curl....3 x 12-8 @ 80

 

 

Today's supplementation to help with performance and recovery:

 Meal 1

- 2 ADAPTOGEN

- 1 MORPHOTEST

- 1 Multivitamin (generic)

- 6g fish oil

- 10,000IU Vit. D3

 

Pre-workout

- 1 s ALPHAGEN

- 1 s MORPHOPUMP

- 2 ADAPTOGEN

- KINETICREAM liberally applied to my elbows, upper arms and forearms

 

During-workout:

- 3 s SYNTHEGEN

- 25-30g Gatorade powder

 

Post-workout:

- 2 s WHEY ISOLATE (blended with food ingredients like banana and peanut butter)

 

Before Bed:

- 2 ADAPTOGEN

- 5g GABA (helps with sleep as I typically sleep very poorly)

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