yeah man, just got for the straps if you’re doing it for BB’ing purposes. Sounds like you’re pretty strong so you likely have a good idea of what to do.
RE: the bicep work - well, I’d say it depends on what you feel, but then again, my biceps are a super weak point so it’s hard for me to give advice. I could do a workout consisting of solely olympic barbell curls and get a great pump in my biceps, but my forearms sure as hell will be pumped just from holding onto the barbell for so long. In recent months I have tried more to start with a movement like y ou said above to get my biceps pumped as hell, and then they are really working in later movements. Arm training though, like everything else I think, you can get away with doing a lot of stuff “wrong” if you do it intensely and there is some method to the madness. If you’re growing, not really much else anyone can say!
[quote]bugeishaAD wrote:
yeah man, just got for the straps if you’re doing it for BB’ing purposes. Sounds like you’re pretty strong so you likely have a good idea of what to do.
RE: the bicep work - well, I’d say it depends on what you feel, but then again, my biceps are a super weak point so it’s hard for me to give advice. I could do a workout consisting of solely olympic barbell curls and get a great pump in my biceps, but my forearms sure as hell will be pumped just from holding onto the barbell for so long. In recent months I have tried more to start with a movement like y ou said above to get my biceps pumped as hell, and then they are really working in later movements. Arm training though, like everything else I think, you can get away with doing a lot of stuff “wrong” if you do it intensely and there is some method to the madness. If you’re growing, not really much else anyone can say![/quote]
Now I feel like a douche throwing around 440 like I’m strong… but I guess my pulling/rowing strength aint toooo bad… if nothing else!
I totally get what your saying though, you can only do so much “right” and as long as they are growing… then they are growing! Spose overgrowing forearms is non-issue compared to my real challenge: MASSIVE GLUTE DOMINANCE. It’s serious unreal. I don’t have small legs but it’s just silly…
Yeah, I feel you on glute dominance. How lean are you? It’s funny how differently a person can look if they hold fat a certain way when they are lean.
Anyways, had a sweet leg workout. Partner still MIA, but I killed it. Inspired by ebomb’s last leg workout. Didn’t wanna use a squat variant as a main exercise since my back/lowerback are friend from yesterday. Here’s how it went down, after some warming up.
Leg extensions - just to get blood around knee/quad
3 sets of 20 reps, light weight.
Leg press - controlled neg, not necessarily 2-3sec though
2pps x 15
4pps x 15
6pps x 12
8pps x 8
11pps x 7 DROP 7pps x 15 DROP 5pps x 15 DROP 3pps x a lot. HOLY SHIT LEGS ON FI’AH!
Lying leg curls
50 x 12
90 x 10
130 x 8
160 x 8
Squats w/ slow negative - fuck these really sucked
135 x 12
225 x 10
315 x 8 - Evan you are seriously a mutant, I was about to fall over and die.
Seated leg curls
50 x 15
80 x 12
110 x 10 drop 50 x a lot of pumpin repz
DB walking lunges - FUUUUUUU THESE WERE TERRIBLE I WANTED TO DIE
Grabbed the 50s, 2 sets of 30 steps. sat at some machine for a good 5 minutes after that second set.
Calf press machine thingy.
4 sets of pain.
Did some foam rolling, mobility stuff, then hobbled back to my car.
You know, if you really want to feel the full effect, do bike HIIT tomorrow… : ).
AWesome session.
Kicking ass as always I see. Seems like benching is coming back in line for you, awesome. You also have the ability to do stupid high amounts of volume. Color me jealous.
Sick nasty awesome workout. I’m in a little bit of a rush to go to work (got in the gym about 30 min after I meant to), so I cut a little bit of the volume Evan did, but I basically copied his workout because it sounded amazin.
Smith shoulder press
bar
95 x 20
135 x 10
185 x 8
225 x 15 + 6 (15 on film, SUP EVAN!?!?!?!?!?!?!?, olol)
DB press - didn’t do these backless, Ev. My lowerback was super duper tight, so I went a tad heavier. Low rest.
40s x 10
50s x 10
65s x 10
80s x 10 + partials
50s x 20 FUUUU. I was sweating like a dog.
Tri set from hell - Standing BTN press/DB front raises/seated DB laterals (strict)
65 x 15 / 30s x 8 / 15s x 12
95 x 15 / 30s x 8 / 15s x 12
115 x 12 / 35s x 8 / 15s x 12
65 x 25 (fuuuu) / 30s x 10 / 15s x a lot. holy lord.
Wide-grip rear delt row thingies - didn’t have enough time to really feel them out, sorry Ev. threw up middle set on video. Supersetted them with some ez-breezy DB rear delt thingies, which I wasn’t really feeling today either.
bar
95 x 30 / 15 x 10 LR
135 x 20ish / 15 x 10 LR
145 x 20 / 15 x 10 LR - will give these another shot next week, they were pretty nifty.
Pressed for time, so just one drop set of DB shrugs 100s to 80s to 50s.
LUV.
Sorry it’s so blurry guys. I think there was something on my camera lens, plus I compressed it to low quality to save time.
Jeezzzzuuuusss christ, you look so secksi.
Way to stick it to Ev. Thats my boy.
Wow dude, looking at that video compared to your old ones, the transformation is amazing. Really inspiring bro.
Wow dude, looking at that video compared to your old ones, the transformation is amazing. Really inspiring bro.
the funniest thing about getting lean is how the clothes slowly but surely come off lol. Looking good. How are you eating these days? Maintenance right?
And are you ever going to try to push BW way up again?
Cruz - thx homie. you know from seeing me in real life it’s just good lighting, tight shirts, and camera tricks. <3
aj - god i know! I thrive in competition I think, so I will just challenge someone’s workout as often as possible and try to CRUSH their numbers. TOTALLY gonna out squat/deadlift evan next week! lol no, but thanks man.
spidey - appreciate it man. the iron game is a slow one, but it is cool to look back and see the cumulative changes over time.
hlss - well duh. Also, on shoulder day, i like to see my shoulders working. Eating about maintenance, yes.
Will I push bodyweight!? Oh yes. Just you wait. 
“Thank you very much, no get out the way!”
Oh, my comments are also 2-3 days late.
lookin great man. I’m gonna hit up those smith shoulder presses next time. Gotta get my Bug on.
Just call me Bugron from now on lololol
HeavyTriple - gotta love the big guy!
greg - ha, thanks handsome. Smith machine is a good tool that some see as shameful to use, lol. and lololo @ bugron.
bugron your avi is amazin.
Solid chest and tris day. Didn’t have the same feel as last week. Will likely tone down the poundage on pressing for a couple weeks before i get back to the 3 plate range.
Bench press
95 x 10
135 x 10
185 x 8
225 x 6
275 x 4
315 x 4+1 - didn’t feel as “solid”, wasn’t quite in the zone. I decided I really dislike benching on the regular benches, just doesn’t feel as good as in the rack.
Closegrip
185 x 10
225 x 8
275 x 5+1 - lolz
Incline
135 x 15
185 x 15
245 x 3 (LOL, energy just went kaput) - took off the 10s, took a few deep breaths, then
225 x 7
8 sets of cable crossover thingies. teh pain.
Overhead DB extension - wanted to try to start tris by pumping up the longhead. didn’t really feel as good as I’d have liked.
50 x 25
60 x 20
70 x 20
80 x 15 - still not really that pumped feeling.
Pressdowns (on the lat pulldown, much heavier)
37.5 x 12
50 x 10
some x 6
112.5 x 7-8ish - shit was lifting me off the ground, lol.
Overhead rope extensions - low rest
4 ascending sets.
Tricep stretchin. Abs.
Amazing progress. What’s going to happen when you go into an all-out-gain-weight stage?
[quote]gregron wrote:
pressing machine![/quote]
More like a secks machine.