Did you have a pretty monster Pump by the end?
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Iām off on a vacation Tuesday for over a week and probably wonāt train but maybe one day during the 8 day span. Iām going to do this tomorrow (today was a rest day). Then I think Iāll do a fullbody routine Monday and relax. I will post before and after measurements, however, I too will be in a calorie deficit so any gains would be amazing.
[quote=ādavemccright, post:21, topic:274312, full:trueā]
Did you have a pretty monster Pump by the end?
A little but nothing out the ordinary and my arms are not feeling as sore as I thought they might today which is a surprise. My abs were twitching last night and I can feel them this morning, those negative chins really work the core.
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Someone (it might have even been Dr. D) called slow-negative chins one of the best ab exercises ever!
Several times Iāve noted that negative chins are a great ab exercise.
Did you need to drop the load from the preceding hammers?
I found during the regular 30-10-30 that my loads dropped considerably as the workout progressed, especially when super-setting or putting similar movements together.
I suspect when I am doing those tri-sets I will be using those pink plastic DBs for the last movement!
I was pretty Conservative with the weight selection as I wanted to stick to the rule of staying short of failure. So I kept the same weight of 7.5kg for both, it was more of a fighting through the lactic burn struggle than feeling heavy struggle.
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Much appreciated.
Anybody finish the program with good results??
Nobody has gains to post?
Sort of.
Iām still mostly a beginner, been working out 5 months, and Iām 44. Maybe Iām not the ideal test subject. I didnāt follow the workout exactly. I did do all the lifts, I just took more time between workouts and didnāt judge my 30-10-30 weights the best. I also did a neutral grip pullup instead of a true palms facing you chin (something Iāve been doing since I had some shoulder impingement a couple months ago.) I assumed I wouldnāt be able to do the Boyer lifts, even if that was first. So after I did my dips and chins, I rested for about 5 minutes. Then, surprisingly, I made it 45 seconds on the dip and the full 60 on the chipup.
Now, my flexed arm measurements are the same as they were a couple weeks ago. No growth. However, I did just notice, my unflexed measurement is nearly identical to my flexed measurement. Within about 1/8" of each other. There has always been about 1/2" difference. Itās like flexing just moves the muscle around, so the arm is narrower and taller when flexed, but the same size. Perhaps the flexed size catches up next week?
I will add, after the Boyer dip/chin, you will have the greatest pump ever.
I may try it Thursday, but to do it I need to get there at the gym at 5. Too many people donāt understand a towel marker, etc.
Going on vacation in two weeks, planning on making it my last workout before a 5 day break.
Did the workout today. Took the day off yesterday and on vacation till Tuesday. Iāll get a light workout in on Sunday. Not sure how it Iāll turn out but amazing pump and really difficult to complete. My arms were fried by the end. Not just tired but a deep internal weakness. Lol
still wondering if anybody reported permanent measurement increases??
results?
Completed it last Thursday. As of today Iād say maybe an 1/8 inch gain. I also think the 5 day break helped.
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Just did this today. Iāve been having fun with working out according to Elās Still living longer stronger book, so when I saw an old you tube video describing this arm WO I thought Iād give it a try. I did pretty well selecting weights for the first time, as I didnāt quite hit failure on the 10 normal rep sections. Some of the 30-sec negatives were tough, and the Boyer dips and chins were a killer at the end. Overall it seems like a great upper body WO with the dips and chins in there. Iām sure Iāll be sore tomorrow. I will do the videoās recommended leg WO on Sunday and upper body on Sunday, then rest a few days. I just bought Elās New HIT training book and when that arrives in a few days Iāll figure out what to do NExT, get it?
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I never measure my arms because I get too depressed when I do, LOL. However, I wish I had measured before doing this WO because I absolutely think my arms grew a little. Not 1/2" by a long shot, but they are definitely thicker in the triceps mainly. Now reading @Ellington_Darden āNew HIT training bookā and I am cursed with very short biceps and triceps. My biceps are at least 2 inches from my elbow and triceps probably connect at least as far from my elbow. According to the charts in his book I have minimal ability to grow my arms. Started with 11" and hit 15 at one point. I think I will start alternating Boyer chin and dip each full-body WO for a bit and see how it works.