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6 weeks, 2 arms, 1 inch: Arms Every Damn Day

Well it's halfway through the final week already and I just finished my 2nd arm workout in 2 days. I'm planning on hitting them tomorrow and Friday before taking the weekend off for the NPC Natural Ohio bodybuilding competition on Cleveland, OH

I trained at the TigerFitness facility yesterday and talked shop with Marc Lobliner a little bit about us sponsoring The Uprising bodybuilding competition in June in Mason, OH.

I did a ton of random arm stuff, mostly various dumbbell and barbell curls and for triceps I stuck to my trust rope pressdown and overhead rope extension superset.

 

Wednesday 3/30/16: 

Biceps:

Hammerstrength Preacher Curl (plate loaded)....12 @ 90; 10 @ 115; 8, 6, 5 @ 135; drops

Hammer Curl (stagger sets)....3 x 8/4/2 @ 40

Dumbbell Curl....10 @ 40; 3 x 6 @ 50

 

Triceps:

*Rope Pressdown....9 sets of 20-10 reps @ 22.5 - 92.5

*Overhead Rope Extension....9 sets of 20-4 reps @ 22.5 - 92.5

*Performed as a superset with no rest between exercises

I was able to go WAY WAY heavier and for more reps than possibly ever before on rope pressdowns tonight. This is substantial for 2 reasons. 1) My elbow tendonitis prevented me from going heavy for the last few months and is finally getting better, and 2) Even with training my arms yesterday, I was able to perform at my absolute best today compared to any other time. 

Machine Chest Press ((banded)....5 x 10

 

Forearms:

*Rope Curl....4 x 20-10 @ 50

*Cable Wrist Curl....4 x 20-10 @ 100

*Performed as a superset with no rest between exercises

 

 

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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