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6 weeks, 2 arms, 1 inch: 3/11/16 & 3/14/16

St Patricks Day celebrations all weekend and I completely forgot to update my blogs from Friday and Saturday

Friday I did German Volume Training, or 10 sets of 10 reps with the same weight. Tons of volume and stimulus and minimal variety was a nice change of pace.

I mentioned last week that it was time to up the ante, so today I increased volume AND intensity over last week and plan to continue this upwards trend of stress to the muscles for the final half of this experiment.

 

FRIDAY - 3/11/16

Biceps/Triceps 1:

Barbell Curls....10 x 10 @ 95

superset with Machine Dips (plate loaded)....10 x 10 @ 405

 

Biceps/Triceps 2:

Hammer Curl....10 x 10 @ 30

ss w/ Rope Pressdown....10 x 10 @ 32.5

 

Delts:

Cable Lateral....3 x 15

superset with Face Pulls....3 x 15

 

Forearms:

Barbell Wrist Curl....20, 12, 10, 8 @ 110

 

Saturday - 3/12/16: I did some random machines and cables, mostly pump work...nothing with reporting

 

 

 

 

MONDAY - 3/14/16

Biceps:

Dual Cable Curl....10, 7, 6, 5, 4 @ 42.5

*This is the heaviest I've gone on this exercise and I still managed a solid 10 reps on the first set

Hammerstrength Curl (plate loaded)....10, 8, 6, 5, 5 @ 100; drop sets on last set

EZ Bar Curl (3 second negatives per rep)....5 x 8 @ 65

Rope Curl....10 @ 62.5, 10 @ 77.5, 6, 5, 4 @ 97.5 (stack)

*I went much heavier than usual on rope curls and just powered them up while doing my best not to drop them on the way down

 

Triceps:

Rope Pressdown....20 @ 31.5, 37.5, 42.5; 15 @ 47.5; 10 @ 52.5, drop sets on last set

*No supersets for triceps today. Elbows felt decent and I decided to go heavier while still maintaining control on all reps.

Overhead Rope Extension....30, 25, 20, 20, 20 @ 22.5

Dips (bodyweight, superset with Chin-ups below)....5 x 20-10 @ BW

 

Back:

Chin-ups....5 x 15-5 @ BW

*Biceps were fried at this point and I haven't been able to do any chin-ups or pull-ups for a few weeks due to a hip injury so these smoked me.

Machine Row (reverse-grip)....6, 5, 4 @ 300 (stack)

*Nothing special, lowered back volume to accommodate for arm recovery

 

Forearms:

DB Wrist Curl....8, 7, 7, 7, 6 @ 90

*Heavier than normal, my fingers literally almost unrolled on a few reps

 

 

 

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

 

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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