Pre-exhausting your tris may help you feel the muscle work.
I’ll give it a try. How would you go about pre-exhausting? A few sets of pushdowns before or something?
[quote]hlss09 wrote:
I’ll give it a try. How would you go about pre-exhausting? A few sets of pushdowns before or something?[/quote]
You could do that to get blood pumping into them. When pressing it helps to squeeze the shit out of the bar and try pulling it apart to get the tris into them, but I’m sure you’ve already heard this.
[quote]hlss09 wrote:
I’ll give it a try. How would you go about pre-exhausting? A few sets of pushdowns before or something?[/quote]
Something I’ve bee doing recently that I really like (for triceps) is a supperset of cable pushdowns for 8-12 reps, and then go immediately to body weight dips (in an upright position) for a set of max reps. On the last set or two, I’ll also add some twitch reps at the top of the dips when I can’t get anymore full ROM reps.
And . . . . why didn’t you tell me you had a log???
Haha, I’ll be following this, bud
Awesome advice guys, thanks! I feel like my biceps dominate my arms, and getting more tri mass will definitely fill me out more. Who knows, I’ll just keep plugging away. ashy, thanks for dropping in, there’s some pics on the last few pages, and my diet is listed somewhere as well. I think I mentioned the other day that I’m still gaining strength, but my BW hasn’t gone up in about 2 weeks. Every week, after the pulse fast, I weigh myself the next morning on an empty stomach. Since actually recording my weight:
Week 1: 188
Week 2: 190.3 (+2.3)
Week 3: 192 (+1.7)
Week 4: 192.3 (+0.3)
Week 5: 192 (about no gain give or take)
Week 6: 192 (no gain, give or take)
Keep in mind that I started this bulk after the V-Diet, at a whopping weight of 173 at 6 foot 2 (pic a few pages back)…Anyway, I’m going to add ~500 cals a day, so that will leave me around ~3,700 on rest/cardio days and ~4,000 on workout days, then I have 2 cheat meals a week which will bump me up to ~5-6,000 kcals 2X per week, then one pulse fast.
As long as you’re making consistent strength gains, I wouldn’t worry if the scale weight isn’t moving SUPER fast (as long as it’s moving somewhat). I think you’re solid to keep doing what you’re doing, keep it up!
[quote]ashylarryku wrote:
As long as you’re making consistent strength gains, I wouldn’t worry if the scale weight isn’t moving SUPER fast (as long as it’s moving somewhat). I think you’re solid to keep doing what you’re doing, keep it up![/quote]
x2
I’d be more worried if I’m losing strength. If you’re getting stronger but not gaining weight, then you can pretty much know that you’re keeping muscle while losing fat.
I actually have the opposite of what your problem is, well sort of at least. I feel my biceps are lagging behind my tris. I seriously can barely BB curl 95.
thanks ashy. I’m gonna add a little bit of cals, but I’m more concerned with strength over scale.
3/10 LEGS
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FRONT SQUAT - 135 x 8, 155 x 5, 165 x 4, 135 x 6
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SUMO DL - 225 x 6, 315 x 2, 375 fail, 365 fail (WTF)
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LEG PRESS - 4PPS x 10, 6PPS x 6, Dropset: 8PPS x 1, 7PPS x 2, 6PPS x 3, 5PPS x 4, 4PPS x 5, 3PPS x 6, 2PPS x 7, 1PPS x 8, death to quads
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LEG EXTENSION (QUAD) - 150 x 15 reps x 2 sets
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STIFF LEG DL - 225 x 6, 275 x 2, 295 x 1 (PR), 225 x 4 (all sets with straps)
NOTES:
Not the best workout I’ve ever had…I couldn’t get too much weight on front squats, and my deadlifts sucked…I couldn’t hit 365, which I hit last week. I guess some weeks are better than others. Regardless, I’m going to have some extra calories from carbs to “compensate” and hopefully get back on track, but at least I hit a PR on the stiff leg. BTW, if you haven’t tried the LP dropsets, do it! I was iterally dying haha. I had to lock out my knees to get a few seconds rest a few times, it hurt so bad!
[quote]hlss09 wrote:
I guess some weeks are better than others.
[/quote]
QFT. Dont beat yourself up mate
What is QFT?
3/12 SHOULDERS
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HANG CLEANS - 135 x 8, 155 x 5, 175 x 2, 185 x 1 (PR, ugly, but still!!!)
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SEATED DB PRESSES - 50’s x 10, 60’s x 10, 70’s x 5 drop to 35’s x 4
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a) LAT RAISE - 22.5’s x 12 reps x 3
b) REAR DELT RAISES - 17.5’s x 15 reps x 3 -
CABLE FRONT RAISE - 45 x 10, 50 x 6, 40 x 11
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BB SHRUG - 225 x 12, straps on - 315 x 12 (PR), 335 x 10 (PR), 365 x 5 (PR)
Notes - Holy shit, holy shit, holy shit! Straps are AWESOME! I just shrugged 365! I’m loving these damn straps!
3/13 CONDITIONING
4 Barbell Complexes : 6X Deadlift, 6X Bent Over Row, 6X Hang Clean, 6X Front Squat, 6X Push Press, 6X Back Squat
Round 1: 65 lbs
Round 2: 75 lbs
Round 3: 85 lbs
Round 4: 85 lbs
Rest 90ish seconds between rounds
15 minutes jog - 1.75 miles, 260 kcals
Notes: Good conditioning day, time to get back into shape!
[quote]hlss09 wrote:
What is QFT? [/quote]
“Quoted For the Truth”
And he’s right. I had a terrible week last week, everything felt weak. But, I hit a PR on every exercise today, my incline DB went from 85 X 5 to 95 X 5. Gains come in weird spurts. I love/hate it lol
Yep, this is true. Patience is a virtue that comes and goes
3/14 CHEST/BACK
DEC BB BENCH - 135 x 10, 155 x 10, 205 x 6 (spotted, PR), 185 x 6
BENT OVER ROWS - 135 x 10, 185 x 10, straps on - 245 x 6 (PR), 225 x 6
DB INC BENCH - 50’s x 10, 65’s x 10, 80’s x 5 (spotted, PR), 50’s x 8
1 ARM ROWS - 75 x 10, straps on - 115 x 10, 130 x 6 (PR), straps off - 75 x 10
DB FLIES - 45’s x 10, CABLE FLIES - 60 x 10, 50 x 8
T BAR ROWS - 2TP x 10, +25 x 8, 2TP x 6
STANDING CALF - 355 x 8 reps x 4 sets
WEIGHTED CRUNCHES - 120 x 15, 130 x 15, 140 x 15, 150 x 10
Good session. PR on dec bench and inc bench were good, although the spotter did some work, which kinda negates the PR, but whatever. I was dripping with sweat after this workout. The guy i lifted with played college football so he has no remorse and pushed me far…Good stuff.
[quote]hlss09 wrote:
The guy i lifted with played college football so he has no remorse and pushed me far…Good stuff. [/quote]
awesome man. Having a training partner that is bigger and stronger than you will always help you push yourself.
Hell yes Greg. He also doesn’t know about techniques, percentages, lifting from pins, deloading, wave loading, carb loading or butt plugging…He only knows how to lift heavy ass weigh. At 175 pounds he benched 405 in college. Pretty impressive for someone who doesn’t overanalyze and plan every detail of thier diet and training - very hopeful/encouraging to a guy like me!
3/15 HIIT
Treadmill HIIT = 22 minutes total
8 sprints
2.5 miles
~ 375 kcal
Hard session, feeling kinda burnt out today.
3/16 ARMS
STANDING BB CURL - 90 x 8, 100 x 8, 110 x 4, 100 x 8
CGBP - 135 x 8, 155 x 6, 165 x 4, 135 x 11
PINWHEEL - 60 x 10, straps on - 75 x 10, 95 x 3 (PR) drop to 60 x 3
FRENCH PRESS - 85 x 10 x 3 sets
CONCENTRATION CURLS - 40 x 10, 50 x 6 (PR), 35 x 10
TRI PUSHDOWNS - 90 x 12 x 3 sets
SEATED CALF - 4TP x 20 reps x 4 sets
ABS - some abs
Good training session