damnit austin, wtf you ate 10 hamburgers one day? LOL beast. Yet at 6"2 you probably have to get real up there in weight to look “filled” out. What’s your long term goal 300 +?
[quote]Carlitosway wrote:
damnit austin, wtf you ate 10 hamburgers one day? LOL beast. Yet at 6"2 you probably have to get real up there in weight to look “filled” out. What’s your long term goal 300 +?[/quote]
Haha, yeah. Goal is to hit a relatively lean 300 or so at 12-15% bf by the time I’m 20-21 in a year or two.
And looking at your workout, if you space you bodyparts a little further out in you split you could probably up the weight and hit each bpdypart harder. What does your split look like?
And curse me posting in between sets of deads, not sure if it’s an internet addiction or add because sitting in my room is boring lol. Fuck gotta get this 415 up a few times, weak I know, 550 or so by the winter, I think so, at least God willing
DId the width this morning and a few sets of thickness exercises for back tonight. Just finished up.
Deads
135x5
225x5
315x5
415x3 And a ver easy 3 at that. Lifting all raw, no straps, no belt, and it’s something I;ve never done before until recently.
BB Rows (Haven’t done these in a while, need to work on them)
135x12
225x8
275x5
Tommorow is a rest day, and I have work from 7am-7pm fuck meetings especially on Sundays…
[quote]austin_bicep wrote:
Carlitosway wrote:
damnit austin, wtf you ate 10 hamburgers one day? LOL beast. Yet at 6"2 you probably have to get real up there in weight to look “filled” out. What’s your long term goal 300 +?
Haha, yeah. Goal is to hit a relatively lean 300 or so at 12-15% bf by the time I’m 20-21 in a year or two.
And looking at your workout, if you space you bodyparts a little further out in you split you could probably up the weight and hit each bpdypart harder. What does your split look like?
[/quote]
nice
I was on this for a bit courtesy of CC
Day 1: chest, biceps, triceps
Day 2: legs
Day 3: off
Day 4: shoulders, back
Day 5: off
Yet I just threw bis on shoulders/back day. Only change I made…cc don’t eat me!!
[quote]Cephalic_Carnage wrote:
Carlitosway wrote:
CC I saw how yvon has two forearm movements. Would you advise this or doesn’t matter in the scheme of things. Cause I generally have just been doing one forearm movement. Alternating reverse curls and hammer/pinwheel curls session to session. After I just want to do another movement but refrain:D
I don’t see the point of two forearm/brachialis movements, but I didn’t write his split and my word isn’t exactly law 
Doing Hammers before Pinwheels seems counter-productive to me. I’d rather pinwheel 10+ lbs more per arm.
[/quote]
Thanks a ton for the youtube video, I’ll add that in. Am I just doing redudant stuff? I think i’ll do hammer curls for 20 after pinwheels. Could you please take a look at my split? I would greatly appreciate it. I love doing powerlifting type training and my goal is to get into the 1000s club at school, but I’m trying to put on a lot more size as well.
Monday
Sumo deadlift- top set of usually three reps
wide box squat- top set of 6-8 reps
leg extensions- one set of twenty reps
Wednesday
Barbell bench press- usually do a top set of 3-5 reps
close grip bench- top set of 5 to 6 reps
db flies- top set of 8-10 reps
*my triceps suck a lot…my arms have grown an inch in the last 7 weeks but it’s pretty much been all biceps, thinking of adding lockouts in the powerrack
Thursday
db row- top set of 8-10 reps
t bar row- top set of 6-8 reps
pulldowns- top set of 6-10 reps
shrugs- top set of 6-8 reps, then a set of 20
*need more back width stuff…I have no lats
Saturday
High incline seated barbell press- start with weight that I can only do for three reps and I keep adding reps until I can do the weight for 6 reps
lateral raises- top set of 10-12 reps
machine lat raise- set of 20
db curls- set of 10-12
hammer curls- set of 10-12
pinwheels- set of 20
pjr’s- just started doing these for a set of 8
pushdowns- set of 10
cybex machine extension thing- set of 20
Do you guys have any advice besides switching pinwheels and hammer curls
[quote]yvanehtnioj wrote:
Cephalic_Carnage wrote:
Carlitosway wrote:
CC I saw how yvon has two forearm movements. Would you advise this or doesn’t matter in the scheme of things. Cause I generally have just been doing one forearm movement. Alternating reverse curls and hammer/pinwheel curls session to session. After I just want to do another movement but refrain:D
I don’t see the point of two forearm/brachialis movements, but I didn’t write his split and my word isn’t exactly law
Doing Hammers before Pinwheels seems counter-productive to me. I’d rather pinwheel 10+ lbs more per arm.
Thanks a ton for the youtube video, I’ll add that in. Am I just doing redudant stuff? I think i’ll do hammer curls for 20 after pinwheels. Could you please take a look at my split? I would greatly appreciate it. I love doing powerlifting type training and my goal is to get into the 1000s club at school, but I’m trying to put on a lot more size as well.
Monday
Sumo deadlift- top set of usually three reps
wide box squat- top set of 6-8 reps
leg extensions- one set of twenty reps
Wednesday
Barbell bench press- usually do a top set of 3-5 reps
close grip bench- top set of 5 to 6 reps
db flies- top set of 8-10 reps
*my triceps suck a lot…my arms have grown an inch in the last 7 weeks but it’s pretty much been all biceps, thinking of adding lockouts in the powerrack
Thursday
db row- top set of 8-10 reps
t bar row- top set of 6-8 reps
pulldowns- top set of 6-10 reps
shrugs- top set of 6-8 reps, then a set of 20
*need more back width stuff…I have no lats
Saturday
High incline seated barbell press- start with weight that I can only do for three reps and I keep adding reps until I can do the weight for 6 reps
lateral raises- top set of 10-12 reps
machine lat raise- set of 20
db curls- set of 10-12
hammer curls- set of 10-12
pinwheels- set of 20
pjr’s- just started doing these for a set of 8
pushdowns- set of 10
cybex machine extension thing- set of 20
Do you guys have any advice besides switching pinwheels and hammer curls
[/quote]
Arms grew an inch in 7 weeks??? How big are they now?
You have no hamstring or calf movements, unless you consider sumo deads as a hammie movement, but I think some direct hamstring work would be good. I also thing more overall leg work would be beneficial to you.
I’d throw an incline press dumbell or barbell (30-45 degrees on the bench) added to your chest day.
On back day you have two thickness exercises and one width exercise. I’d cut out the t-bar rows and through in rack pulls and rack chins. I’d also train back and biceps as you tricep shoulder bicep day seems to much to me if you want to keep intensity high.
I’d do barbell curls, pin wheel and concentration for biceps.
I’d also do a standing military, hs military for shoulders. Choose either machine laterals or db laterals because doing both is kind of redundant. Maybe some reverse peck dec flys for your rear delts would help out?
I’d throw in a smith in-human close grip press or smith reverse grip press for triceps, sn would get rid of the cybex pressdown bull.
I probably missed some stuff, but that’s my opinion and CC will probably rip this apart even further for ya lol.
[quote]Carlitosway wrote:
austin_bicep wrote:
Carlitosway wrote:
damnit austin, wtf you ate 10 hamburgers one day? LOL beast. Yet at 6"2 you probably have to get real up there in weight to look “filled” out. What’s your long term goal 300 +?
Haha, yeah. Goal is to hit a relatively lean 300 or so at 12-15% bf by the time I’m 20-21 in a year or two.
And looking at your workout, if you space you bodyparts a little further out in you split you could probably up the weight and hit each bpdypart harder. What does your split look like?
nice
I was on this for a bit courtesy of CC
Day 1: chest, biceps, triceps
Day 2: legs
Day 3: off
Day 4: shoulders, back
Day 5: off
Yet I just threw bis on shoulders/back day. Only change I made…cc don’t eat me!!
[/quote]
Yeah that look pretty good. I’m a bigger fan of high volume, train each bodypart once per week on it’s own seperate day kind of guy, and CC is more of a low volume DC rest pause kind of guy, both work really well though, just have to find out which is best for you.
[quote]austin_bicep wrote:
yvanehtnioj wrote:
Cephalic_Carnage wrote:
Carlitosway wrote:
CC I saw how yvon has two forearm movements. Would you advise this or doesn’t matter in the scheme of things. Cause I generally have just been doing one forearm movement. Alternating reverse curls and hammer/pinwheel curls session to session. After I just want to do another movement but refrain:D
I don’t see the point of two forearm/brachialis movements, but I didn’t write his split and my word isn’t exactly law
Doing Hammers before Pinwheels seems counter-productive to me. I’d rather pinwheel 10+ lbs more per arm.
Thanks a ton for the youtube video, I’ll add that in. Am I just doing redudant stuff? I think i’ll do hammer curls for 20 after pinwheels. Could you please take a look at my split? I would greatly appreciate it. I love doing powerlifting type training and my goal is to get into the 1000s club at school, but I’m trying to put on a lot more size as well.
Monday
Sumo deadlift- top set of usually three reps
wide box squat- top set of 6-8 reps
leg extensions- one set of twenty reps
Wednesday
Barbell bench press- usually do a top set of 3-5 reps
close grip bench- top set of 5 to 6 reps
db flies- top set of 8-10 reps
*my triceps suck a lot…my arms have grown an inch in the last 7 weeks but it’s pretty much been all biceps, thinking of adding lockouts in the powerrack
Thursday
db row- top set of 8-10 reps
t bar row- top set of 6-8 reps
pulldowns- top set of 6-10 reps
shrugs- top set of 6-8 reps, then a set of 20
*need more back width stuff…I have no lats
Saturday
High incline seated barbell press- start with weight that I can only do for three reps and I keep adding reps until I can do the weight for 6 reps
lateral raises- top set of 10-12 reps
machine lat raise- set of 20
db curls- set of 10-12
hammer curls- set of 10-12
pinwheels- set of 20
pjr’s- just started doing these for a set of 8
pushdowns- set of 10
cybex machine extension thing- set of 20
Do you guys have any advice besides switching pinwheels and hammer curls
Arms grew an inch in 7 weeks??? How big are they now?
You have no hamstring or calf movements, unless you consider sumo deads as a hammie movement, but I think some direct hamstring work would be good. I also thing more overall leg work would be beneficial to you.
I’d throw an incline press dumbell or barbell (30-45 degrees on the bench) added to your chest day.
On back day you have two thickness exercises and one width exercise. I’d cut out the t-bar rows and through in rack pulls and rack chins. I’d also train back and biceps as you tricep shoulder bicep day seems to much to me if you want to keep intensity high.
I’d do barbell curls, pin wheel and concentration for biceps.
I’d also do a standing military, hs military for shoulders. Choose either machine laterals or db laterals because doing both is kind of redundant. Maybe some reverse peck dec flys for your rear delts would help out?
I’d throw in a smith in-human close grip press or smith reverse grip press for triceps, sn would get rid of the cybex pressdown bull.
I probably missed some stuff, but that’s my opinion and CC will probably rip this apart even further for ya lol.[/quote]
Haha thanks a lot. I really appreciate this. I never trained arms and shoulders directly because I got brainwashed by Chad Waterbury… My arms went from 14 and now they’re 15 inches. They suck considering I weigh 204 pounds.
I consider sumo deadlifts and box squats as hamstring movements, but I think you’re right about adding more. I rather do incline barbell pressing because getting dumbells into position sucks.
I have absolutely no lats at all. I was gonna add in rack chins. I’m concerned about doing rack pulls though because my lower back is dead after deadlifts and squats. Same reason I don’t do standing military presses. Maybe I’m just being a baby though…
I can’t do barbell curls anymore. THey kill my wrists. My shoulders and biceps suck a lot, actually my entire arms suck so that’s why I included the machine lat raises for 20 reps at the end and the hammer curls plus the pinwheels.
I’m kinda concerned about adding in reverse grip pressing and inhuman presses. Maybe I’m worrying about nothing, but wouldn;t I be doing a ton of pressing exercises and putting a lot of stress on my shoulders. My gym only has cybex machines also.
I have no calf stuff…my calves are twigs. Definately should add them in. There’s this cybex machine at my gym where you sit down with your legs straight but angled downard and you press with the balls of your feet? Are those any good?
Do you guys use any cheaper supplements? I can’t afford much, but I saw a whey protein powder thing for 14 bucks at walmart and it has 52 grams of protein per serving. I know the ingredients aren’t very high in quality, but do you think it’s worth it?
[quote]yvanehtnioj wrote:
austin_bicep wrote:
yvanehtnioj wrote:
Cephalic_Carnage wrote:
Carlitosway wrote:
CC I saw how yvon has two forearm movements. Would you advise this or doesn’t matter in the scheme of things. Cause I generally have just been doing one forearm movement. Alternating reverse curls and hammer/pinwheel curls session to session. After I just want to do another movement but refrain:D
I don’t see the point of two forearm/brachialis movements, but I didn’t write his split and my word isn’t exactly law
Doing Hammers before Pinwheels seems counter-productive to me. I’d rather pinwheel 10+ lbs more per arm.
Thanks a ton for the youtube video, I’ll add that in. Am I just doing redudant stuff? I think i’ll do hammer curls for 20 after pinwheels. Could you please take a look at my split? I would greatly appreciate it. I love doing powerlifting type training and my goal is to get into the 1000s club at school, but I’m trying to put on a lot more size as well.
Monday
Sumo deadlift- top set of usually three reps
wide box squat- top set of 6-8 reps
leg extensions- one set of twenty reps
Wednesday
Barbell bench press- usually do a top set of 3-5 reps
close grip bench- top set of 5 to 6 reps
db flies- top set of 8-10 reps
*my triceps suck a lot…my arms have grown an inch in the last 7 weeks but it’s pretty much been all biceps, thinking of adding lockouts in the powerrack
Thursday
db row- top set of 8-10 reps
t bar row- top set of 6-8 reps
pulldowns- top set of 6-10 reps
shrugs- top set of 6-8 reps, then a set of 20
*need more back width stuff…I have no lats
Saturday
High incline seated barbell press- start with weight that I can only do for three reps and I keep adding reps until I can do the weight for 6 reps
lateral raises- top set of 10-12 reps
machine lat raise- set of 20
db curls- set of 10-12
hammer curls- set of 10-12
pinwheels- set of 20
pjr’s- just started doing these for a set of 8
pushdowns- set of 10
cybex machine extension thing- set of 20
Do you guys have any advice besides switching pinwheels and hammer curls
Arms grew an inch in 7 weeks??? How big are they now?
You have no hamstring or calf movements, unless you consider sumo deads as a hammie movement, but I think some direct hamstring work would be good. I also thing more overall leg work would be beneficial to you.
I’d throw an incline press dumbell or barbell (30-45 degrees on the bench) added to your chest day.
On back day you have two thickness exercises and one width exercise. I’d cut out the t-bar rows and through in rack pulls and rack chins. I’d also train back and biceps as you tricep shoulder bicep day seems to much to me if you want to keep intensity high.
I’d do barbell curls, pin wheel and concentration for biceps.
I’d also do a standing military, hs military for shoulders. Choose either machine laterals or db laterals because doing both is kind of redundant. Maybe some reverse peck dec flys for your rear delts would help out?
I’d throw in a smith in-human close grip press or smith reverse grip press for triceps, sn would get rid of the cybex pressdown bull.
I probably missed some stuff, but that’s my opinion and CC will probably rip this apart even further for ya lol.
Haha thanks a lot. I really appreciate this. I never trained arms and shoulders directly because I got brainwashed by Chad Waterbury… My arms went from 14 and now they’re 15 inches. They suck considering I weigh 204 pounds.
I consider sumo deadlifts and box squats as hamstring movements, but I think you’re right about adding more. I rather do incline barbell pressing because getting dumbells into position sucks.
I have absolutely no lats at all. I was gonna add in rack chins. I’m concerned about doing rack pulls though because my lower back is dead after deadlifts and squats. Same reason I don’t do standing military presses. Maybe I’m just being a baby though…
I can’t do barbell curls anymore. THey kill my wrists. My shoulders and biceps suck a lot, actually my entire arms suck so that’s why I included the machine lat raises for 20 reps at the end and the hammer curls plus the pinwheels.
I’m kinda concerned about adding in reverse grip pressing and inhuman presses. Maybe I’m worrying about nothing, but wouldn;t I be doing a ton of pressing exercises and putting a lot of stress on my shoulders. My gym only has cybex machines also.
[/quote]
I’m going to rant a little bit, but don’t mind me.
For awhile I worried about every little detail when it came to working out. I had to train biceps 4 days after back and I couldn’t hit them any sooner or later because my progress would slow and if I hit them too soon I wouldn’t leave enough time for recovery blah blah blah. I think most people go through this “learning you body phase” anyways.
It was all a bunch off bull shit if you ask me and although I do worry about proper recovery, I don’t stress it any where near as much as I used to.
I press 2 times a week, bench press and inclines on chest day, military press on shoulder/tricep day, and a smith tricep press on shoulder/tricep day as well. I’ve been progressing quick as fuck too.
I do a leg workout with 3 times the amount of volume and exercises that you have chosen, and lift with higher poundages than you do, and then go onto deadlift a few days later. My lowerback has been fine and my DL has been going up trmendously each week (even though some is from muscle memory).
Point of this, and I hope you take my advice cause it cost me time that I can’t have back, if you waste your time worrying on petty little things, you will impede your progress, and you won’t grow and get stronger as quickly.
I’m not telling you to train chest on monday then hit shoulders tuesday and then triceps wednesday. You have to be smart no matter what, but you’re body can handle a lot more stress than I think you give it credit for.
Just my opinion though. Once your forearms and biceps get bigger/stronger, the pain you’re having from bar bell curls will go away. Had the same shit when my biceps were 15" and now BB curls are one fo my top 5 favorite exercises.
[quote]yvanehtnioj wrote:
Do you guys use any cheaper supplements? I can’t afford much, but I saw a whey protein powder thing for 14 bucks at walmart and it has 52 grams of protein per serving. I know the ingredients aren’t very high in quality, but do you think it’s worth it? [/quote]
It’s better than nothing :).
Do calf raises in the leg press and with the squat bar on your back. Believe it or not getting your squat up will help your calves grow too, just from holding the weight as well as walking it out of the rack.
Thanks Austin. I really appreciate your help. I’ve hurt myself so many times that I’m a little paranoid now. You’e right though, I’m worrying too much about the small things. I was thinking I should add in some direct forearm work in as well. Just thought that if my wrists are hurting from barbell curls then my forearms are probably are too weak.
[quote]austin_bicep wrote:
yvanehtnioj wrote:
Do you guys use any cheaper supplements? I can’t afford much, but I saw a whey protein powder thing for 14 bucks at walmart and it has 52 grams of protein per serving. I know the ingredients aren’t very high in quality, but do you think it’s worth it?
It’s better than nothing :).
Do calf raises in the leg press and with the squat bar on your back. Believe it or not getting your squat up will help your calves grow too, just from holding the weight as well as walking it out of the rack.[/quote]
I knew I should’ve gotten it! I thought it was probably a waste. I’ll get it I guess next time. I could definately use more protein
Hey austin good job on those weighted chins man, as well as the new landmark of 260.
How do you do your BB rows btw?
[quote]yvanehtnioj wrote:
Do you guys use any cheaper supplements? I can’t afford much, but I saw a whey protein powder thing for 14 bucks at walmart and it has 52 grams of protein per serving. I know the ingredients aren’t very high in quality, but do you think it’s worth it? [/quote]
Just buy some generic shit. I buy 45lb bags of protein. Taste like shit, but its cheap and last ages and does the job.
What a crazy night. Went to that pool party I was talking about and ended up bagging a hot date. Going with her to see Bruno tomorrow. 
The weird shit is that some “gangsta” was at the same party and is apparently irrationally in love with her. (They hooked up ONCE like two years ago.) He was carrying a knife and the only reason he didn’t fight me is because my friend talked him down from it. He was still on my case the rest of the night after she left though. Freaky shit.
Whatevs… Two weeks single after my first girlfriend and I’ve already got a date with a hottie that seems totally into me. Things are looking up. 
[quote]patrickk wrote:
Wow, that was the longest walk home from the gym ever. I think they moved the gym or something…
Alt. Standing DB Curls
50x20RP
Pinwheel Curl
60x16
Seated Calves
140x7SS + 110x5SS w/ 15 second stretch at bottom. I had to drop weight after 7, I was cramping. Still a PR! [/quote] Drink more and possibly add some taurine to your water around gym time… [quote]
Machine Hack Squat
230x6 + 140x20 (only counting the weights)
SLDL
295x9 (Tried to focus on the hammies here. Once I realized I wasn’t hitting them as well as I should I stopped at 9 and dropped the weight to 225 for 4 more reps.)
Pretty good workout. PR’d on everything again.
Body weight has stalled for the past week. Pissing me off. My olive oil should be in the mail soon. Hopfully that can give me the extra calories I’m pretty sure I need. I’ll probably add about 500-600 calories of EVOO. [/quote] Dude… That may be a bit much… You’re better off easing into EVOO or else you’re going to have to lock yourself up in the bathroom.
Rather add some cottage cheese or so as well instead of just EVOO.
1 tablespoon in one shake per day of EVOO is enough at the beginning… You can slowly go up from there over time (but it’s not like you want to empty half a bottle per week either) [quote]
Cheers![/quote]
[quote]yvanehtnioj wrote:
austin_bicep wrote:
yvanehtnioj wrote:
Do you guys use any cheaper supplements? I can’t afford much, but I saw a whey protein powder thing for 14 bucks at walmart and it has 52 grams of protein per serving. I know the ingredients aren’t very high in quality, but do you think it’s worth it?
It’s better than nothing :).
Do calf raises in the leg press and with the squat bar on your back. Believe it or not getting your squat up will help your calves grow too, just from holding the weight as well as walking it out of the rack.
I knew I should’ve gotten it! I thought it was probably a waste. I’ll get it I guess next time. I could definately use more protein[/quote]
e-mail ScottM. His mail addy is in his profile.