HS Chest Press
55kg each side x 8
50kg each side x 8
Chins
x 6
x 5
Cable Curls
6 weight each side x 10
6 weight each side x 8
Seated cable row
84kg x 8
77kg x 8
Pec Dec
103kg x 8
96kg x 8
DB Shoulder Press
24kg DBs x 8
28kg DBs x 8 (too light on both sets)
Cable tricep extensions
5 weight each side x 10
5 weight each side x 8
Had a really nice week off with the family, had a load of fun but definitely won’t be going back to that area of the UK. Lots of scummy people and a bit rough.
Did a bit of fitness in the week off, some chins in the play area with the kids etc. btu mostly had a great week off. I ate and drank like a king.
Back to reality now, going to do a 6 week cut. Think its finally time and i’,m excited to cut for once after a really successful bulk. Will just go back to a normal upper/ lower hitting arms on the upper days, then adding in rugby sessions as well. I’ve got a pre season game this Friday night which will be good but need to get some miles back in the legs.
So final results from 6 months of arms is in. To set the scene.
The first 12 weeks i was in a higher calorie surplus, in the last 12 weeks i switched to maintenance. Also noting that the week 24 measurements were undertaken after i’d started my cut, so was a little flatter due to lack of carbs but not sure how much difference that makes nor how long it takes to fluff your muscles up when they get full of glycogen.
Second caveat here is that measuring my own arms is actually quite hard (if i ask my mrs to do it she would massively take the piss), my bicep peak and tricep peak, don’t align, so if i were to measure the actual thickest part of the arm it would be at an angle which i haven’t done (i’ve just measured a straight line on my bicep peak).
Baseline
Right 16.5 inches
Left 17 inches
Week 12
Right 16.75 inches
Left 17.25 inches
Week 24
Right just under 17inches
Left 17.25 inches
So in the last 12 weeks i really only grew my right arm (but i’m happy its getting more equal with my left). I did feel 12 weeks was probably the max time before i should have switched things up but i really wanted to complete the whole 6 months.
Would i do this again?
Yes, but only do a 12 week arms focus ensuring i was in a calorie surplus again.
Did i enjoy it? Not at the start as arms sessions can feel like i’m not really working hard enough but i ended up quite enjoying it at the end of the week.
Main lessons learnt
For me personally it taught me the intensity i need to train arms at and made me realise that after some of my harder upper body days I’m too gassed to train arms with the intensity they need.
Its help with my programming and i’ll definitely do another 12 week arm focus in the winter.
HS seated Row
55kg each side x 8
50kg each side x 8
HS lat raise machine
60kg x 7
55kg x 8
Lat pull down
77kg x 8
84kg x 6
Weighted Dips
22kg x 8
12kg x 6
DB Skull crushers
20kg DBs x 10 x 8
Preacher curl machine
10 weight x 10 x 9
Need to ice or stretch my legs out today as they are in bits from my leg session then rugby training in the evening. I’ve got a game this Friday (hopefully only play half as its pre-season friendly) but i’m too tight all over.
Great write up and results, I’ll stash the info on my back pocket for when my elbow is healthy enough to do a 12 week block then do a similar experiment. Starting with smaller arms - and never really giving any thought to direct arm work I’d be interesting to see how much is possible.
Love the write up and ti seems like some good progress on that time, which is really not easy.
Any chance you noted how lean your arms were during this time also. Good chance you gained a little more in terms of muscle but lost some fat also. Even a visual assessment under the same light conditions would be a good indication of any changes in composition.
HS slight incline Press
57kg each side x 7
52kg each side x 8
Chins
x 7 x 5
Seated cable row
88kg x 8
80kg x 8
Db Shoulder Press
30kg DBs x 8
28kg DBs x 8
Pec Dec
105.5kg x 6
98.5kg x 6
Cable Curls
7 weight each side x 7 x 6
Cable cross over extension
6 weight x 8 x 7
Was sore after the pre-season rugby game on Friday night. Played 40minutes, didn’t play that well really by my standards but got a lot of compliments. Struggle with being light on my feet, felt sluggish but fit. First one down anyhow. Going into a game on reduced calories probably didn’t help.
Seated HS Row
57.5kg each side x 6
52.5kg each side x 6
Lat Pull down
84kg x 6
77kg x 8
Weighted Dips
22kg x 8
12kg x 8
Lat raise machine
60kg x 8
55kg x 8
Skull crushers
22kg DBs x 6
20kg DBs x 8
Concentration curl
12.5kg x 10 x 8
Managed a workout but feel like death.
I had around 4 hours sleep last night, my back and hips were cramping in such pain. I just lay on the lounge floor downstairs trying to stretch but not really figuring out the correct area that helped.
It almost feels like my middle back or obliques, but i’m still in agony now, sat at working eating ibuprofen and black coffee. Physio normally helps me but this time its ruined me!
Slight Incline DB Press - should have been HS chest press
57kg each side x 8
52kg each side x 8
Chins
x 7 x 6
Cable seated Row
87.5kg x 8
80kg x 8
DB Shoulder Press
30kg DBs x 8
28kg DBs x 8
Pec Dec
105.5kg x 7
98.5kg x 7
Cable bicep curls
7 weight x 8
6 weight x 8
Tricep OH cross extensions
6 weight x 8
5 weight x 8
Had a lovely bank holiday weekend with the family and did loads. Only downside was 3 meals in pubs which don’t help when cutting. Other than the meals i’ve kept on track being about 95% compliance with my diet. Its very good for me at the moment. I’ve lost around 1kg at the moment but look visibility leaner already although i thinks that cutting out bread which does seem to bloat me 9replaced bread with oats).
Playing rugby again this Friday so will need to rejig my workouts around again and losing Monday to the bank holiday didn’t help.
Also i did get another fitness session in on Sunday which was good.
