6th March 25 - 6 Months of Arms WK 2/24 - Upper B
Slight DB Incline Press
42kg DBs x 8
40kg DBs x 8
HS seated Row
55kg each side x 7
50kg each side x 8
HS Shoulder Press
60kg each side x 6
55kg each side x 6
Chins - palms facing
x 7
x 5
Weighted Dips
11.25kg x 7
BW x 8
Lat raise machine
47.5 x 8
37.5 x 8
Abductor leg work
3 sets
7th March 25 - 6 Months of Arms WK 2/24 - Arm Day
Meadows 200 rep arm workout.
Tricep Pushdowns
5 weight on rack x 25 x 25
Tricep crucifix extensions
1 weight x 21 x 20
Tricep Kick outs
8kg DBs x 25 x 25
Diamond push ups - elevated
x 25 x 20
Biceps
Bicep curls -palms up
9kg DBs x 22 x 17
Spider BB curl
14kg x 16 x 17
Seated Hammer Curls
8kg DBs x 22 x 18
Drag Curls
15kg x 16 x 15
Enjoyed this workout but going to switch it up next week. The 25 reps take a lot of concentration and focus on and i don’t have that for every set i’m afraid. So will go back to 6-12 reps using failure and another Meadows arms day.
10th March 25 - 6 Months of Arms WK 3/24 - Upper A
HS Chest Press
55kg each side x 8
50kg each side x 8
Seated Cable Row
91kg x 8
84kg x 8
Viking Press
76kg x 6
66kg x 6
Chins - palms facing
x 8
x 5
Pec Dec
94kg x 8
87kg x 8
Weighted Dips
11.25kg x 8
DB Shrugs
36kg DBs x 8
Felt a little beat up after rugby this weekend but had a good session this morning. Work is mental at the moment and i need to keep on top of my diet and lifestyle at this time.
11th March 25 - 6 Months of Arms WK 3/24 - Lower A
Seated Hamstring Curls
98kg x 6
91kg x 6
Hack Squats
100kg x 6
80kg x 8
Standing calf raises
105kg x 7
95kg x 7
Cable ab crunches
17 weight x 10
x 8
Shorter leg workout today as was travelling with work. Will cover some more leg work on Thursday.
13th March 25 - 6 Months of Arms WK 3/24 - Upper B
DB slight incline
44kg DBs x 6
40kg DBs x 8
HS Seated row
55kg each side x 8
50kg each side x 8
HS shoulder press
60kg each side x 5
55kg each side x 7
Chins - palms facing each other
x 8
x 4
Lat raise machine
50kg x 8
45kg x 8
Weighted Dips
11.25kg x 8
BW x 8
Thigh work
3 sets
Dropped some weight on the shoulder press which is a shame but still adding weight on DB press which i love.
Starting to feel a little chubby now, but can’t be trying to focus on arms for 6 months when cutting, so will stay in a slight surplus.
Could always do a mini cut for a week or two to lengthen your runway. Supposedly it increases your nutrient partitioning ability for a time as well.
Cheers, think i’ll do that. Super aggressive cut for 2 weeks should help a little.
14th March 25 - 6 Months of Arms WK 3/24 - Arms
Bicep/ Tricep SS, 1m rest. Will increase volume each week for a bit.
Seated Hammer Curls
14kg DBS 3 sets 8-12 reps
Tricep pushdowns
12 weight 3 sets 8-10 reps
Preacher Curls
12kg DBs 3 sets 8-10 reps
HS Dip machine
100kg 3 sets 8-12 reps
Bicep DB curls palms always up - against a wall
12kg DBs 3 sets 8-10 reps
OH rope tricep extensions
13 weight 3 sets 10-15 reps
Good solid pump.
17th March 25 - 6 Months of Arms WK 4/24 - Upper A
Diet Week 1 - quick and short mini (very mini) cut
HS Chest press
57kg each side x 6
52kg each side x 6
Seated cable wide row
93.5kg x 8
86.5kg x 8
Viking Press
76kg x 7
66kg x 7
Chins - palms facing
x 8
x 6
Pec Dec
96kg x 6
89kg x 6
Weighted Dips
12kg x
DB Shrugs
38kg DBs x 8
Mini diet is:
Coffee
Work out
Breakfast - 2 scoops protein, 1 pint skimmed milk
Lunch - shake or tuna fritter
Dinner - Family dinner (probably around 1k calories)
18th March 25 - 6 Months of Arms WK 4/24 - Lower
Mobility Work
Hack Squat
100kg x 7
80kg x 8
Seated Hamstring Curl
96kg x 7
91kg x 7
Standing Calf raises
105kg x 8
95kg x 8
Cable ab raises
17 weight on rack
X 11
X 9
Hip rehab work
3 sets
Good session but could do with some more quad volume although I’m glad i get to do my hip rehab work.
20th March 25 - 6 Months of Arms WK 4/24 - Upper B
DB slight incline
44kg DBs x 7
40kg DBs x 8
HS seated row
55kg each side x 8
50kg each side x 8
HS shoulder press
60kg each side x 6
55kg each side x 7
Chins -palms facing
x 8
x 4 (dropped two reps but felt knackered)
Lat raise machine
52kg x 7
47kg x 8
Weighted Dips
12kg x 8
0kg x 8
Hip rehab work
3 sets
Been 100% compliant to my diet but am playing rugby this weekend so will need to increase carbs on Friday. Then next week have two meals out which is annoying, always seem to have something on when trying tot cut. But this is just a two week thing before i get back to be being in a surplus until my 24 arms sessions are complete.
Fixed that for you!
Joking aside you taken measurements and before and afters?
ummm that would of been sensible. I think i did a while a ago, need to go back and read my logs.
Edit: Just found it
“My arms are still 17 inches (and 16.5 for the right one)” So that’s my baseline, no pump but tensed.
21st March 25 - 6 Months of Arms WK 4/24 - Arms
Seated Hammer Curl
14kg DBs 3 sets of 12
8kg DBs 1 set of 25 reps
Metal bar pushdowns
12 weight 3 sets of 12 reps
7 weight 1 set of 25 reps
Preacher BB curl
29kg BB x 7 x 6 x 3
14kg BB x 25 reps
HS dipping machine
100kg x 9 x 8 x 7
50kg x 21 reps
DB wall curls
10kg DBs x 12 x 10 x 9
OH Tricep cable extension
13 weight x 11 x 9 x 8
Good session, had a good pump. I do feel like when i train other body parts i can really get into it but arms i just struggle with that connection. My final blow out sets really help though to exhaust the muscle which i struggle to do on straight sets with arms.
24th March 25 - 6 Months of Arms WK 5/24 - Upper A
HS Chest press
57kg each side x 7
52kg each side x 6
Seated Cable Row
93.5kg x 8
86.5kg x 8
Viking press
76kg x 8
66kg x 8
Chins - palms facing
x 8
x x 4 + 1
Pec Dec
96kg x 7
89kg x 7
Weighted Dips
13.75kg x 7
Shrugs - 3 seconds hold at top
40kg DBs x 8
Don’t like shrugs for traps as don’t feel i get great ROM, will have a look on here for other choices.
Still making progress on 90% of lifts each week which is incredible. Never managed to keep progression for this long before.
25th March 25 - 6 Months of Arms WK 5/24 - Lower
Seated Hamstring Curl
98kg x 8
91kg x 8
Hack Squats
100kg x 8
80kg x 8
Ab cable crunches
17 weight x 12 x 9
Hip work
4 sets
Shorter session today as had to go to London early for work.
weighted carries or long holds are great, take a 30kg pair of dumbells and go for a long walk
27th March 25 - 6 Months of Arms WK 5/24 - Upper B
Slight incline DB press
44kg DBs x 6 (dropped some reps from last week but almost knew i would as soon as i picked the Dbs up and they felt heavy)
40kg DBs x 8
HS Seated Row
57kg each side x 7
52kg each side x 7
HS Shoulders Press
60kg each side x 7
55kg each side x 7
Chins - palms facing
x 8
x 6
Weighted Dips
13.75kg x 8
0kg x 8
Lat raise machine
52kg x 8
47kg x 8
28th March 25 - 6 Months of Arms WK 5/24 - The gun show
Seated Hammer Curls
16kg DBs
x 12 x 11 x 10
8kg DBs x 25
Metal bar pushdowns
13 weight on machine x 12 x 11 x 10
7 weight x 25
Preacher Curl machine
8 weight x 15 x 14 x 13
4 weight x 20
Dip Machine
100kg x 10 x 10 x 9
50kg x 25
DB Wall curls
12kg DBs x 11 x 8 x 7
OH tricep cable extension
13 weight x 12 x 10 x 7
Had an amazing pump after this session and felt the exercises a lot more. Wish the pump would last all day!
31st March 25 - 6 Months of Arms WK 6/24 - Upper A
HS Chest Press
57kg each side x 7
52kg each side x 8
Seated Cable Row
95.5kg x 7
87.5kg x 8
Viking Press
78.5kg x 6
68.5kg x 6
Chins
x 8 x 6 +1
pec Dec
96kg x 8
89kg x 8
Weighted Dips
15kg x 7
Shrugs
42kg x 8
Did a lot of garden work at the weekend shifting massive concrete slabs, shoulder’s and back were in bits this morning but i loved moving heavy stuff outside for a change.