19th January 2024 Week 3 Cut - Mountain Dog Arms Session
Bicep and Tricep exercises super-setted. 1m rest between sets.
Cross body hammer curls (4 x 10)
14kg DBs x 15 (way too light)
18kg DBs x 10 x 10 x 9
Tricep Push downs - used two handles one each side (4 x 12)
8 on cable weight on each side
x 12 x 12 x 11 x 10
DB Preacher curls (4 x 10)
12kg DB
x 10 x 10 x 10 x 9
Dips
BW x 10 x 9 x 8 x 6
DB Curls - 3 second lowers (4 x 8)
10kg DBs x 8 x 8 x 8 x 7
Seated French Press (4 x 12)
10kg DBs x 15 x 12 x 12 x 10
Did some scap pull ups and tried some ab wheel.
Found that my range of motion was limited as it hurt my back when i got near to full extension but guess that’s because i’m too weak on it.
Been a really stressy week at work but I’ve kept to my diet. had the odd little extra thing (like 2 bites from my kids banana pancake) which i feel i needed. Making progress though.
Physique update. I do have an arm pump. Need to find a photo from last January to see if I’ve actually make progress. I feel like I have, but who knows.
Please forgive me but right now I can’t read through all 73 replies I’m being buzzed for. How’s the wrist? Looks like you’re well recovered. Well done dude.
Wrist all recovered now thank you, i started lifting properly and cutting at the start of Jan. Been running a week of John Meadows Creeping Death 2 over and over in my cut which i’m enjoying to be honest.
I’m down from 105kg to 102kg (last week, need to weight myself again). I was running a mini cut (thanks to you) until the end of Jan and then bulking again. Also i’m doing dry January which has been really easy to be honest.
Cheers man, who thought training my long arms would actually make them grow!!!
I’ve spent years under the ideology that big compound lifts will improve arms but it turns out it doesn’t work for me. Direct arm work has had a massive pay off.
This was me, I’ve started training directly… Yet to see the payoff, but I’ll keep persisting! (Also got long arms - about the only time I envy short people)
I’ve not been measuring mine but t-shirt that were baggy around the arms, aren’t as loose now. I plan to spend at least 6 months this year on building my arms, hitting them twice a week (triceps in Push day, biceps in Pull day and a separate arm day).
I’ve tried direct arm work for a while now and not seen much improvement - next up my plan when I enter the gaining phase is to drop direct arm work out of my regular training every other week and add in Krocs 1000 rep session instead, if that doesn’t work then this:
Just had a look at that programme. I liked the idea but just calculated the rest time in the programme, (4 exercises at 2-3m rest and one at 1-2m rest). That’s a minimum of 45m rest in the session. That seems a lot to me. I’m guessing one of these sessions would take about 1 and a half hours to complete with more rest than work.
DB Press - Cluster Set (15 seconds rest)
22kg DBs
x 10 x 6 x 5 x 3
Pec Dec
54kg
x 10 x 8 x 8
Reverse Fly
54kg
x 13 x 12 x 11 x 10
Lat Raises
8kg DBs
x 15 x 14 x 13 x 10
Laying Skull Crushers
12kg DBs
x 17 x 13 x 10 x 9
Seated French Press
8kg DBs
x 12 x 11 x 10 x 10
I’ve decided to do a 4 week cut rather than 3 as i wasn’t prepared to go back to gaining this morning. Due to the extension work i have a very limited kitchen and also no food in the house.
So it give me one week to find a new programme and then choose a diet strategy that helps me gain but not gain too much fat. I need to account for weekend calories and the odd bigger meal.
Programme wise, i want something with a strength element to progress in and some decent volume with an arm day. I’m going to check the Mountain Dog list to see what fits the bill.
Great session this morning. Feel like my back is slowly evening out (left and right side), might be in my head but i’m happy with progress so who cares!!!
Last night i was hungry, i had a panini with butter after work, then pasta for dinner, then two crumpets and then another panini. Just couldn’t eat enough. Must have been in a calories surplus but i really craved carbs and food.
Anyhow.
BB Squat - haven’t squatted in ages and just wanted to see if i could.
i did a bunch of warm up sets and then did reps at 100kg (not many though)
100kg x 5 x 5 x 4 (rather pathetic really)
RDL
80kg x 10 x 10 x 10
leg extensions
40kg each side x 12
45kg each side x 10
50kg each side x 8
55kg each side x 6
30kg each side x 20
Seated Ham curls
61kg x 12
68kg x 10
75kg x 5
47kg x 20
Calf raises on leg press
135kg x 8
125kg x 8
115kg x 9
105kg x 9
Done. Think my cut has come to and end as i’m just starving. Will try and keep maintenance until next week when i start my gain/ bulk.
Just need to pick a programme and figure out what what food i can use to gain while my current kitchen is in bits with the builders…maybe loading up on skimmed milk maybe?
The hardest part is usually protein. I’m aiming for about 300g protein daily, which is like 2lbs of meat daily as a minimum. Carbs and fats can be found anywhere.
So for protein needs, these are pretty good
Or you can always go the pre-cooked chicken breast route - I pretty much always see them around stateside, just add spices.
Yes with the progress. I could be leaner but i’m happy enough to now do a 6 week gain.
Tricep and Bicep exercises supersetted. 45 second rest between sets.
Pinwheel curls
18kg DBs
x 12 x 11 x 9 x 8
Tricep pushdowns
10 on rack
x 15 x 15 x 15 x 14
Incline DB Curls
12kg DBs
x 10 x 10 x 9 x 8
Laying skull crushers
14kg DBs
x 10 x 9 x 9 x 9
Cable curls 20 rep sets, AMRAP then cluster to get to 20 reps
7 on machine - This was fun
x 20 x 20 x 20 x 20
Seated French Press
10kg DBS x 15
12kg DBS x 10
14kg DBS x 9
14kg DBS x 8
Ran out of time after that. Needed to shower and we don’t have a shower at home at the moment as the builders have demolished our bathroom so showered at the gym. ,
Looking forward to next weeks gain and new programme, just going to have a look at the mountain dog ones now.
