Power shrugs with “deadlift machine”
worked up to 2x8 w/ 5 plates a side
Cheat hammer curls
50x10, 60x8, 70x6
EZ bar preacher Curls
75x3x8
*done by holding a dumbbell between feet
Whew… My arms are so sore it was a struggle just to type this. They’ve actually grown 1/4 of an inch over a few days just by adding more sets of curls.
[quote]Catalyst Fitness wrote:
WS4JB wrote:
In all seriousness, thats pretty badass, how much does that thing weigh ?
Thanks. I’ve been trying to figure it out. The wheels are definitely over 250lbs, because I’ve tried to weigh them. Not much, though. I pulled from just below the knee with a 35lbs crappy York bar (didn’t want to scratch up one of our sweet bars from the gym) and it felt like a 550lbs rack pull. I’ve pulled 560 from that height out of a rack, and this one felt pretty close to ‘absolute max.’
Not the ‘I don’t think I can do any more’ max you see at Big Fitness, but the ‘don’t-remember-anything-afterward, bloodshot eyes, can’t-hear-while-I’m-doing-it, is-this-acid-reflux-or-a-heart-attack’ max. It’s hard to see, but the craptastic bar bent a bit while it was going up, so that didn’t help get it off the ground either. I’m guessing 550, but minimum 535.
[/quote]
If that picture doesn’t guarantee you passage into the brotherhood, I don’t know what would. Welcome aboard good sir.
[quote]xb-C wrote:
As far as the beards go I had a good one for a bit earlier this year.
But I usually shave it off into a foo manchu.[/quote]
Nice work xb. Aren’t you still in high school? I would have killed to be able to grow a beard in high school! lol
My wife is not kissing me anymore until I trim my beard. It’s too long she says. Guess I need to trim it to keep her happy. I guess I didn’t realize how long it was until I saw this picture of me recently.
Arnold press
30²x10
40²x10
50²x8 Seated DB press
50²x12
Alternate DB curl
40²x10,10,6
PRJ Pull-over
80x12,10,9 DB Kickback
20x15²
BB reverse wrist curl
20x30
40x17
BB wrist curl
60x22,25
All of the sets leading to my 290 work set were done without the wrist straps using an overhand grip. Proud about that but my grip is a weak link in pulling exercises.
Strange schedule today, soo hungry, but I tore up chest!
Tuesday - Chest
Decline bench press
135lbs x 15
185lbs x 12
225lbs x 10
245lbs x 8
275lbs x 12 (whoa, 4 rep PR from last week wtf)
315lbs x 5 (all clean reps)
Incline DB press
80’s x 10
90’s x 10
110’s x 10 (tough set)
80’s x 10 (slow, controlled)
Flat DB flies
30’s x 10
40’s x 10
55’s x 10
Pec deck
70lbs x 15
90lbs x 12
110lbs x 12
125lbs x 8 + 3 + 1
Chest stretch with 50’s for a minute 10 seconds (OW, but upping the weight)
Calves
Notes: Fucking WTF on decline. 275 I was hoping for a solid 8, but they just kept comin. I had another in me but I wanted to do well on 315 (wanted 6). Everything else went well.
In-Human CGBP (did these to the neck this time, after reading the post from JB that fully described them - had been doing them to the lower chest):
225x11.5
225x11.5
225x11
Superset with DB Concentration Curl (hard squeeze at top of every rep):
45x16
45x15
45x15
PJR Pullover (held a 1-2 sec stretching at the bottom of every rep to make them harder so I wouldn’t have to use 2 separate DBs):
100x12.5
100x11.5
100x10.5
Superset with Pinwheel Curl (reps/weight per arm):
75x12
75x11
75x11
Tricep Pulldown:
150x21
175x12
175x12
Superset with Reverse-grip EZbar curl (hard squeeze at top of each rep):
90x15
90x14
90x13
Solid arm session today. Thinking of what I want to swap the Tricep Pulldowns for because I don’t really feel them all that much while doing them even though I try to focus on contracting my triceps.
Hm, my CGBP is significantly above yours josh, yet your PJR’s are significantly stronger… I used the 85 I think last week and only had enough juice in my to do 1 top set…
hmm. you fuck with your 17 inch arms haha.
For all you other fucks, what are you rough measurements? curious, cuz we talk a lot about weights and stuff, but 200 on me looks diff than on JB or josh or h4m or whoever.
I think i’m roughly (in inches)
neck: 16.5
chest: 45
upper arm (cold, flexed): 16.5
forearm: 14~
upper leg: 25
calf: just under 16
[quote]bugeishaAD wrote:
Hm, my CGBP is significantly above yours josh, yet your PJR’s are significantly stronger… I used the 85 I think last week and only had enough juice in my to do 1 top set…
hmm. you fuck with your 17 inch arms haha.
For all you other fucks, what are you rough measurements? curious, cuz we talk a lot about weights and stuff, but 200 on me looks diff than on JB or josh or h4m or whoever.
I think i’m roughly (in inches)
neck: 16.5
chest: 45
upper arm (cold, flexed): 16.5
forearm: 14~
upper leg: 25
calf: just under 16
just curious. back to Japanese homework :([/quote]
neck: 17
chest: 45
upper arm: 14.5
forearm: 13
upper leg: 24(haven’t squatted in months due to tendonosis)
calf: 15.75
Sweet baby jesus my arms are underdeveloped… Really glad I smartened up and started throwing in some direct training.
Chest: 46 1/4" (maybe 46 1/2", measured myself and couldn’t fully relax my left arm since it had to hold the tape measure which meant my lat wasn’t pushing out as much)
Neck: 17"
Upper Arm: 17"
Forearm: 12.5" (arm extended strait out, not the typical forearm flex pose)
Quad: 25"
Calf: 15" - lol
All measurements were taken cold, about 10 minutes after waking up.
In-Human CGBP (did these to the neck this time, after reading the post from JB that fully described them - had been doing them to the lower chest):
225x11.5
225x11.5
225x11
Superset with DB Concentration Curl (hard squeeze at top of every rep):
45x16
45x15
45x15
PJR Pullover (held a 1-2 sec stretching at the bottom of every rep to make them harder so I wouldn’t have to use 2 separate DBs):
100x12.5
100x11.5
100x10.5
Superset with Pinwheel Curl (reps/weight per arm):
75x12
75x11
75x11
Tricep Pulldown:
150x21
175x12
175x12
Superset with Reverse-grip EZbar curl (hard squeeze at top of each rep):
90x15
90x14
90x13
Solid arm session today. Thinking of what I want to swap the Tricep Pulldowns for because I don’t really feel them all that much while doing them even though I try to focus on contracting my triceps.[/quote]
Try pushdowns with a narrow (as narrow as comfortable) grip and a flat bar.
No need to bring the bar all that far up, 90 degrees tops. Fast reps, a little like a extreme-decline cgp.
[quote]bugeishaAD wrote:
Hm, my CGBP is significantly above yours josh, yet your PJR’s are significantly stronger… I used the 85 I think last week and only had enough juice in my to do 1 top set…
[/quote]
Are his tri long heads bigger than yours? that would explain.
PJR’s are more of a long-head thing (at least if you do 'em right).
CGP’s are middle and lateral head, mostly… The IH one’s get some long-head activation/stress due to the pushing-towards-feet motion, but you’ve only been doing those for a couple of months tops…
[quote]
hmm. you fuck with your 17 inch arms haha.
For all you other fucks, what are you rough measurements? curious, cuz we talk a lot about weights and stuff, but 200 on me looks diff than on JB or josh or h4m or whoever.
I think i’m roughly (in inches)
neck: 16.5
chest: 45
upper arm (cold, flexed): 16.5
forearm: 14~
upper leg: 25
calf: just under 16
just curious. back to Japanese homework :([/quote]
Perhaps because my body was so used to always doing CGBP with my elbows tucked vrs flared? Also doing them to my neck is completely not what I am used to.
Edit: Also, my lateral head on my left tricep is pretty pathetic compared to on my right tricep…maybe that could be part of it. Hopefully the CGBPs will help fix that.
IDK. I did my first CGBP in July and my first IH one 3 weeks ago… so yeah.
Today’s back session finished with a bang, literally.
Wednesday - Back
Rack chins (arms were feeling tight for some reason)
bw x 12
bw x 12
+55lbs x 10
+80lbs x 10
+95lbs x 11
Lat pulldowns (getting a good stretch at the top)
150lbs x 15
175lbs x 12
200lbs x 11 + 6
Rack pulls + shrug (just below knee)
315lbs x 10
405lbs x 10
515lbs x 10 (ouch)
Bent over rows
225lbs x 15
245lbs x 12
295lbs x 10
DB “Kroc” rows
150lbs x 30 (R)
150lbs x 15 (L) - (DB BREAK)
2 sets calves.
Notes: HAHAHAH. Ok, so on after rep 15 of the left arm (I was dying), I set the DB down for a breather, and not even that hard! Yet, the dumbell SNAPPED at the handle. It was a strange sensation. And then seeing the broken steel was weird. It didn’t make a loud noise or anything. I was just kind of shocked. Everyone watching was like WTF.
Everything else went very well though! I was happy about the rack pulls. The shrugs make the movement quite a bit tougher CC! Increased time under tension? My upper back is already hurting. I also love how I can load it up with so much weight. Feels nice.
Bent over rows went very well too. I decided to up the working weight a bit and got 10 solid reps at 295.
Military Press
barx10
65x8
75x8
95x8
115x6
135x4
95x12
DB Front Raise
15’sx10/10/10
Stone Press
2 sets
I remember doing military presses in my bed room when I first started lifting. Once I got my rack and real weights I stopped doing them for some reason. Anyways I think it is a good lift and will be bringing it back into my training.
And as far as the stone press goes I’ve had these 2 cement fence foundations laying around and used them for GPP/strongman type stuff. But figured I could get a little crazy with them. I like unconventional things, and am up for trying just about anything. There is nothing better then praying to God that a 100 pound piece of cement wont crush your sternum into oblivion. I’ll keep these around too.
