Chest and arms was on the agenda today, so I went in for another lunchtime workout. I felt pretty okay going in, so minus have to keep the pace up, I?m not sure why incline felt weaker than last week, but I guess thats the price of workin hard!
Quick warmup
Low-incline bench
Bar x 10
95 x 10
135 x 10
185 x 10
225 x 6
275 x 4 - - the whole set felt kinda awkward and sluggish. w/e
Flat DB press w/ 1 sec stretch / 1 sec squeeze - - thanks Evan/MD. IDK what the deal is but kicking up DBs on a flat bench feels so awkward for me now.
40 x 10
65 x 10
80 x 10
100 x 8
Cable press/fly - - somewhere in between
3 sets. I was donezo.
1 dropset of pec deck to finish.
Rope pressdowns / rope OH extensions / Incline DB curls (arms together, super strict), no rest
50 x 15 / 50 x 15 / 15s x 15
70 x 12 / 70 x 12 / 22.5s x 12
90 x 12 / 90 x 10 / 30s x 10
(switched to cambered bar)
130 x 10 / 130 x 8 / 40s x 10~
150 x 10 / 150 x 6 / 40s x 8, then a few more one at a time.
One-armed DB hammer preacher curls
25 x 12 LR
25 x 10 LR drop 15 x 12 LR
Cordova extensions
35 x 15 LR
50 x 12 LR
60 x 12 LR
Baq tew duh awfiss.
Sw0l3
so strong incline
You got me lookin’ forward to my chest day now. Want to try some sort of DB squeeze press stylee. These days, you seem to like lots of super-set/giant set type stuff for arms… are you still focusing on hitting more reps/weight each time or just a great feel at this stage?
PB, u r the swolest obvi.
Jab, thanks. I want to get it back up to my old numbers though!
Jake, yeah I liked the squeezing and stretching a lot! It’s tough with dumbells for sure since each arm works independently.
Yeah I’ve been doing a lot of supersetting for arms. On that type of stuff, no im not really concerned with weight progression. Sometimes I’ll throw in more of a power move, but esp when my time is limited, in focused on MMC and filling the muscles up with blood.
I feel soreness setting in… And I have no appetite today, which is weird.
i came for an update… still killin it secksi style i see
so just how small does being next to Way and HM make a dude really feel
Fr0, it sucks pretty bad man. I pretty much pretend I’m their manorexic friend when I’m hanging with em. Such a good time, though.
The one and only ebomb aka Evan came to my home turf to tear up an arm workout. I pretty much just followed whatever he did since he’s got the man with the plan (Mr. Meadows) in his corner. We had a great session I thought. Started with some calves and then got to it.
Elevated Smith calf raises - a warmup, then got right to it. 3sec stretch, 1sec hold
1pps x 25-30 warmup
2pps x 12
2pps + 10s x 10
2pps + 35s x 10 - I think that was it?
Seated calf raise - one cray cray drop set. calves are still wobbly 3 hours later…
2 plates + 25 x 15 DROP plate + 25 x 10-15 DROP plate x 20 partials Owwwww.
Rope pressdowns / Meadows pronated kickbacks / Bench dips - triset woot.
2 rounds through warmup.
3 rounds through work sets. Weights pretty irrelevant. 12~ reps on pressdowns, 6~ on kickbacks, 8-12 on bench dips.
Incline DB skulls – made sure to get good stretches
20s x 10
30s x 10, 10
35s x 10 (ish). Fin with tris.
Standing EZ curls - form was sexual for both of us.
bar x 20
+15/side x 20
+30/side x 10, 10
+30/side x 8 + 4 + 2 restpaused
EZ preachers
+10/side x 10ish
+15/side x 10ish
+20/side x 10ish + 4/5 + 3~ restpause. Ouch.
DB hammer curls – arms together, up the ear
30s x 10
35s x 10
40s x 10~ + 4 + 3, then do some more one at a time. Finnnnn.
Vid to come, stay tuned.
can only imagine the pump
^ Literally couldn’t wash my face PWO…
Pepper your angus.
Hmmmm, I wonder which will get more views, a training video with BugwholooksbetterthanZyzz and NattygodEvan, or Zyzz the Legacy video.
Quality calf training, mirin hard.
Same comment on both logs.
This is divine unity if ever I saw one, this is going in my favourites.
gahd it looks like your arms grew 5 inches
liked the video 
I would like to mention that my biceps are quite sore, but above all, that limited amount of calf work annihilated my baby cows. Maybe it was the stretching on each set, then the stretch at the end, but they are destroyed; as in, the kind of soreness you get when you have never worked a muscle before. Feelsgoodman.
Gonna have to postpone my next session with the NattyGodjesus. Work is still a bit unpredictable (pretty much how it?ll be for the next few years), so I did not want to commit to something I would have to flake on. Regardless, I needed to hit shoulders, so I went in for a lunch time workout. Good session, minus it being crowded and having to improvise on exercise selection.
Quick PVC, 2 sets broomstick shoulder dislocates. Was feeling really tight, could have spent some more time on here…
DB seated lateral / front raise / press triset warmup
15s x 20 / 12 / 12
22.5s x 15 / 10 / 12
Seated DB lateral raises - - strict. There was a gorgeous blonde chick right in front of me that could have competed in bikini. Amazin.
22.5s x 15
30s x 15
35s x 15 drop 15s x 10 hold contraction
Seated DB press - - I need to get back to doing these regularly. There were no barbells or smiths open so I opted with these. DBs feel so clumsy when you don?t do them much. Comically weak, but w/e. Felt pretty good since I already had a nice shoulder pump going.
65s x 10
75s x 10
85s x 10
95s x 10 - - slow reps olololol.
Barbell front raise - - raise till almost overhead, hold contraction
50 x 12, 10, 8
Meadows DB partials / top-half laterals superset
75s x 15 / 15s x 10 - - > x2
75s x 14 / 10s x 10
Seated rear delt flies
20s x 20, 20, 20
Barbell shrugs
225 x 10
315 x 10
405 x 10
495 x 7 (lost grip)
Nice and simple.
495 x 7 shrugs without straps? Wtf is this sorcery. Can’t wait until I’m weak enough to handle the 95s 3rd in sequencing… your shoulder sessions are a particular standout for me, probably why you have good delts I gus.
Lol no my dude, definitely used straps. They are just garbage and don’t grip too well (still too stiff), plus I have little girl hands.
Nice training vid. Jealous of the gym date lol.
P.S. Straps or not, yo 5 plate shrugs r retarded.
Lol @ Nattygodjesus but aggreed
wish i lived near to train with ANYONE FROM THIS SITE
/endjealousy
[quote]bugeishaAD wrote:
Lol no my dude, definitely used straps. They are just garbage and don’t grip too well (still too stiff), plus I have little girl hands. [/quote]
Ok, 5 plate shrug is still sexy though. My god, WE’RE SO ALIKE. I have tiny girl hands too. At least my tiny girl wrists means when I actually gain arms they should look good, though.
Lol wtf bigmac, 500 shrugs is not that impressive. Once you get to 6 and up, then that’s some big weight. I’ve been there before, but gotta work back to it.
jake, lol. I guess that’s one way to view it… I just think they look silly and are impractical. Guess we can’t all be perfect though.
Today was w/e. The soreness I was feeling in my calves was crippling, and my traps are DESTROYED. Delts too (who the eff gets delt DOMS?). Plus it’s colddd. One of those days I should have just gone home. some extraneous factors will force me to be out of the gym tomorrow, so I knew i had to get legs in today. I got off at a reasonable time, looked at what Evan did, and did some bastardized version of it.
Warmup… took forever to even be remotely close to “warm”. I wish I’d had a hoody.
Calf press machine
1 warmup set
8 x 8 w/ low rest, stretch and hold contraction.
Seated leg curls – all the machines are kinda funky at the gym… shoulda gone to the other. w/e. Raped hammies nicely though.
30 x 20
70 x 14
90 x 12
110 x 10
130 x 6 drop 100 x 5 – too heavy with this shitty setup
Leg extensions – 2 sec squeeze as hard as poss.
warmup
110 x 8, 8
Machine leg press – I always find these really difficult for the weight that it says. Maybe im just a vag. Deep, TUT focus.
6 ascending sets up to 420 x 12 drop 300 x 10 drop 200 x 10. Quad rape.
Power squat machine – right knee kinda bothering me a bit. kept playing with leg positioning but nothing felt stellar.
2pps x 10 rock bottom, pause
3pps x 10 rock bottom, pause
4pps x 10 rock bottom, pause
1 set DB SLDLs but I was about to throw up everywhere so I cut it.
10 min low intensity incline walking. Then, tried to do some full body stretching to loosen up some. I’m not hungry at all. Need sleep. Luv.