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)
