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6 weeks, 2 arms, 1 inch: 3/9/16 - Time to up the ante

Now that I'm in the middle of week 3 (and subsequently almost halfway done with my arms 3-4 times a week experiment), I've noticed that I'm not getting all that sore anymore in my arms despite a brutal amount of volume and frequency while training. This is due to an "armor plating" effect where your muscles build up a tolerance to damage. 

I might start throwing in some intensity techniques regularly like negatives, rest-pause sets, and drop sets to up the ante on arm training the next few weeks.

 

 

Wednesday - 3/9/16

Barbell Curl....40 @ 45, 15 @ 65, 10 @ 95, 6 @ 115, 4 @ 135, 5 @ 115, 10 @ 95, 15 @ 65, 25 @ 45

*I don't usually do barbell curls but I was in the mood to do both ascending and descending pyramids today and see what kind of pump and burn I could get. These sets were brutal and other than some mild shoulder pain on my heaviest few sets these absolutely destroyed my biceps. 

Unilateral Machine Curl....3 x 10 @ 100 (stack)

Hammer Curl....20, 15, 10 @ 30

 

Chest:

Machine Press (banded)....10 @ 220; 20, 15 @ 160

*These felt like shit today...shoulder hurt, elbow hurt...so I dropped weight for my final 2 sets and just did some pumpy squeezy shit

Cable Fly/Press....3 x 10/10 

*I superset a set of cable flys with cable presses on the same machine. These tear my pecs up and the pump and burn is unmatched. I need to start doing these before any heavy chest work to keep my shoulders healthy. 

 

Triceps:

*Rope Pressdown....5 x 20-15

*Overhead Rope Extension....5 x 20-15

*Machine Dips (plate loaded)....20 @ 135, 225; 15 @ 315; 12 @ 405; 6 @ 495

*I performed these 3 exercises as a tri-set with no rest between exercises. 

 

Forearms:

DB Wrist Curl....12, 12, 10, 10 @ 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

- 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

- 30g carb powder

 

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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