Your Cart(0)

6 weeks, 2 arms, 1 inch: 3/2/16

I forgot to log anything from Monday because I trained at a different gym with a friend who is in town for the Arnold Classic weekend here in Columbus. I'll document more from this weekend when tons of people are in town. 

 

Tonight was chest and arms, so I started with triceps to make sure my elbows were nice and warm and proceeded to combine chest and triceps with 2 pressing motions; banded machine presses and machine dips. 

 

Triceps:

Rope Pressdown superset with Overhead Rope Extensions....8 sets x 20-15 reps each @ 17.5 - 47.5lbs; final set had a big drop set

 

Chest/Triceps:

Machine Press (banded)....20 @ 40, 70, 100, 130, 160; 10 @ 190, 220; 8 @ 250

 

Machine Dips (plate loaded)....20 @ 135, 225, 315, 405; 12 @ 495

 

Biceps:

Dual Cable Curl (my new favorite for biceps)....10 @ 32.5, 7 @ 37.5, 5 @ 42.5, 1 negative rep @ 52.5

 

*I decided to just do regular strait sets tonight for biceps and focus on a heavy tension exercise first followed by a stretch emphasis exercise (below), and finally finishing with a pump and blood volume exercise. 

Incline Machine Curl....20, 15, 12, 10 @ 30

 

Poundstone Curls....33 @ 45 

*These suck but I'm slowly adding a rep here and there at the end of my workouts when I remember to work these in

 

Forearms:

Standing Wrist Curl (fixed barbell)....20, 15, 10, 8 @ 100

 

 

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

- 1 s SYNTHEGEN 

- 1 s ALPHAGEN

 

*I've added a scoop of ALPHAGEN to my breakfast to kick start the day with mental focus, energy, and mood elevation. The added performance enhancing ingredients like creatine monohydrate and beta alanine are a nice bonus to help with my workout later in the day. 

 

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

- 50g highly branched cyclic dextrin (HBCD) and Gatorade mix

 

 

Post-workout:

- 2 s WHEY ISOLATE 

 

Before Bed:

- 2 ADAPTOGEN

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

 

 

 

We Accept...

We Accept Visa We Accept Discover We Accept American Express We Accept Mastercard We Accept PayPal We Accept Google Checkout