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6 weeks, 2 arms, 1 inch: 3/19/16 - The Pump is Real

I didn't log much of my workout on Friday because it was, quite frankly, garbage. I was wrecked from deadlifts the day before (hit a PR of 495 for 10 reps!) and everything just didn't feel right. I ended my arm workout.

 

 

Friday I finished with some machine triceps extensions, but I did them a little differently than normal to really stretch the triceps. 

 

 

Saturday - 3/19/16 - The Pump is Real

Today I wanted to really destroy my arms but also keep my nervous system and joints in check for the final 2 week stretch ahead of me. I started both biceps and triceps with 10 sets of BFR, or blood flow restriction (also known as occlusion). A solid explanation of BFR and it's benefits can be found here.

 

Triceps:

*Rope Pressdown (BFR)....5 x 30-10 @ 32.5

*Overhead Rope Extension (BFR)....5 x 30-10 @ 32.5

*I performed these as a superset with no rest between exercises. BFR is typically done for higher reps and shorter rest periods to really drive blood and metabolic byproducts into the muscle. 

*Rope Pressdown....20 @ 32.5, 12 @ 42.5, 10 @ 52.5, 8 @ 62.5, 6 @ 72.5

*Overhead Rope Extension....10 @ 32.5, 8 @ 42.5, 5 @ 52.5, 4 @ 62.5, 3 @ 72.5

*Doing this superset without BFR after my regular BFR sets absolutely destroys my arms. No elbow pain, insane pump and blood flow, and unbearable acid buildup can be expected during these sets. It also allows me to get a high amount of volume done in a relatively short amount of time. 20 sets for triceps took me less than 30 minutes total.

 

 

Biceps:

*Dual Cable Curl (BFR)....5 x 30-10 @ 12.5

*Incline Cable Curl (BFR)....5 x 30-10 @ 12.5

Same idea here, perform 5 supersets of BFR (10 sets total) followed by 5 supersets of non-BFR after for 20 quick and brutal sets.

*Dual Cable Curl....15 @ 12.8, 12 @ 22.5, 8 @ 32.5, 6 @ 42.5, 10 @ 22.5

*Incline Cable Curl....8 @ 12.5, 6 @ 22.5, 4 @ 32.5, 2 @ 42.5, 5 @ 22.5

 

Obligatory #doucheybodybuilder bathroom mirror selfies

  

  

 

Delts:

Face Pulls....3 x 15 @ stack

Partial DB Lateral....3 x 15 @ 40

*Nothing crazy here. Prioritizing arms and barely doing anything for my shoulders since they're a dominant body part.

 

Forearms:

Cable Wrist Curl....25, 17, 12, 10, 10 @ stack

DB Wrist Curl....15, 12, 12, 10, 8

 

 

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 (NEW version coming soon)

 

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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