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6 weeks, 2 arms, 1 inch: 3/7/16 - Arnold weekend recap

Well another Arnold Classic has come and gone.

We got in some training both Friday and Saturday but I didn't record anything we did because, frankly, it didn't matter. Good times with great people!

 

Training with friends at new gyms and the camaraderie is the best part of the gym life, and avoiding that to stick to the gameplay 100% and record every set and every rep often isn't the best idea.

We still had awesome workouts both days and I'm still battling some extreme arm and shoulder soreness as I type this.

 

  

Motivated by an awesome weekend I had a great start to the week with Arms and Back training today:

 

Biceps:

Dual Cable Curl....12, 8, 6, 5 @ 37.5

*I went heavier than last week and really pushed hard on these. Slowly steady improvement is the best way to ensure progress over time.

Incline Cable Curl....10, 10, 8, 6 @ 27.5

Machine Preacher Curl....20., 15, 12, 10 @ 80

Rope Hammer Curl....15, 12, 10, 8 @ 52.5

 

Triceps:

*Band Pressdown....4 x 20

*Rope Pressdown....4 x 15 @ 27.5

*Overhead Rope Extension....4 x 10 @ 27.5

*Performed as a tri-set with no rest between exercises. Improvement over last week with weight used and control on band pressdowns.

 

Back:

Supported T-bar Row....8, 7, 6 @ 5 plates

*I did these without straps to work more on grip and 

Wide Pulldown....8, 8, 8 @ 200

Lifefitness Machine Row (reverse-grip)....8, 8, 8 @ 205

*Supported rows were performed by deloading the weight completely at the start of each rep. Pulldowns and machine rows were performed with a slow eccentric and a 1 second pause on the contraction point to involve arms a little more than usual. 

 

Forearms:

Cable Wrist Curl....20 @ 67.5, 15 @ 77.5, 10 @ 87.5, 8 @ 97.5 (stack)

*My forearm size and grip strength is improving which is nice to see considering I never really did any direct forearm work with any real intent. 

 

Today's #doucheybodybuilder selfies:

  

Even on arm day, a slight shoulder pump makes my arms look small in comparison

 

 

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

 

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

*I removed the carb powder during training to allot for more food carbs pre and post training. If my soreness increases or my recovery decreases I may consider adding this back in. 

 

Post-workout:

- 2 s WHEY ISOLATE 

 

Before Bed:

- 2 ADAPTOGEN

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

 

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