WHERE ARE YOUR ELITE EXERCISES BROSEPH
P.S. When I grow up I want bulbous traps too.
Jake: I still think heavy shrugs have their place, and are certainly fun to do from time to time. for the time being though, I’m enjoying the emphasis on completely dominating the weight, deliberately stretching the traps, and squeezing the whole muscle.
bigmac: Sorry I don’t do ring work like you cool Indigo kids for teh huge arms. 
You have good traps broheim. I’m sure you know the feeling of catching a glimpse of yourself from the rear when your muscles are engorged with blood.
Oohhh I need to stop, turning myself on.
[quote]bugeishaAD wrote:
bigmac: Sorry I don’t do ring work like you cool Indigo kids for teh huge arms. You have good traps broheim. I’m sure you know the feeling of catching a glimpse of yourself from the rear when your muscles are engorged with blood.
Oohhh I need to stop, turning myself on. [/quote]
Thanks mang… I’m still waiting for a ruling on the ELITEness of rings tho lol. Also I think you have a future in writing the meathead equivalent of romance novels
I get where your coming from for sure. Throw it at me then, what would you reckon to something like heavy ass loose shrugs with just quick contraction for a few sets followed by the DB w/holds? I was doing the deadstop BB shrugs up to around 3pps then following up with the DB work when I trained traps a little harder, and did see good results. Probably answered my own question, just an awkward bodypart for me, train them on my shoulder day and loose strength for back day, train them on my back day and by the time I get around to them poundages are way down.
[quote]jake_j_m wrote:
I get where your coming from for sure. Throw it at me then, what would you reckon to something like heavy ass loose shrugs with just quick contraction for a few sets followed by the DB w/holds? I was doing the deadstop BB shrugs up to around 3pps then following up with the DB work when I trained traps a little harder, and did see good results. Probably answered my own question, just an awkward bodypart for me, train them on my shoulder day and loose strength for back day, train them on my back day and by the time I get around to them poundages are way down.[/quote]
Do you have one of those hammer strength deadlift machines (plate loaded)?
For me at least, the bar is placed perfectly to shrug the shit out of my traps.
[quote]DixiesFinest wrote:
Do you have one of those hammer strength deadlift machines (plate loaded)?
For me at least, the bar is placed perfectly to shrug the shit out of my traps.[/quote]
Not at my current gym, but where I am in the month has one from the 80s… I will give it a try as neutral grip/out of the way grip appeals a lot to me. (also PX is a fan and his traps are rather large)
Good arm workout was good. Kept it simple today, just kept “stretch, squeeze” in my head on each rep of each set to get the most out of it. Was feeling a bit stiff and beat down lol, prob from these last couple weeks of going 5-6 days consecutively. Buddy from work wanted to train legs tomorrow with me but I’m gonna have to take the day off and hit them Saturday refreshed.
7 min stairmaster, long warmup. Took awhile to loosen up.
Pressdowns: always feel 'mazin
(Rope)
50 x 20
60 x 20
80 x 15
(V-Bar)
110 x 12
140 x 12
150 (stack) x 10, 10
Bench dips: Undecided on whether these are going to remain a staple, but lack of a dipping movement I think has not helped my progress, so I will keep them. A little uncomfortable but no bad.
bw x 15
+45lbs x 12, 10
bw x 10
PJR pullovers: hello old friend. 
I never feel a longhead “burn” like I do in other movements since these are more of a compound movement, but DC people swear by them so they can’t be terrible. I used to do them quite a bit.
80 x 10
90 x 10, 10
Finisher: Incline DB skulls
15s x 20
20s x 20, 15 + partials. Stretch streeeeetch.
Incline DB curls: chest up, very strict. So amazin.
15s x 20
20s x 20
25s x 15
30s x 10, 10, 10
2-DB preacher curls: started with EZ bar, but the balance on the bar is whack, so switched to DBs
25s x 12, 12, 10
Meadows hammer curls: arms were wrecked. Baby weight on these today.
35s x 10 LR
40s x 10 LR, 10 LR
25s x 20 regular hammers, squeezed.
Finisher: Pulldown OH curls
50 x 15, 15, 15
Ab work (weighted leg raises, weighted situps), cooldown / stretch. Nice and simple.
Very sessi. I’m really loving the bench dips myself, feel great and can go heavy comfortably, makes me less weary of not dipping on chest day too. I might have to try following rope pushdowns with V-Bar, see if I can extend the ramp weight wise like you did.
Stairclimbing as an arm day warm-up…
Plz, due tell me moar Mr. Buggie.
[quote]SSC wrote:
Stairclimbing as an arm day warm-up…
Plz, due tell me moar Mr. Buggie.[/quote]
Weightception.
Lol.
Yesterday I felt so blehhhh at work. Seriously I was falling asleep at my desk. Came home and chilled hard, Got 11 hours of sleep, and felt much better today (though a bit groggy and achey). Had a small meal, waited about 3-4 hours, then head to the gym for some Saturday leg destruction.
7 min stairmaster, thorough warmup (PVC foam rolling, mobility stuff), then got started.
Seated leg curl / leg extension: very nice preexhaust setup.
20/20, 20/20 warmup
15 / 15
12 / 12
8 + 15 partials / 8 + 15 partials: zomg.
Back squats: 3sec negative, no lockout
135 x 8, 8: extra set cuz knee was bothering me… Ominous.
225 x 8
275 x 8
315 x 8
335 x 8
350 x 8: woo-wee these are tough.
Hack squats **
Did 1 set, then cut these. Basically my right knee has been kinda achey for the past couple months, and these were really aggravating it. I felt it more than usual on all other movements. I foam/PVC roll, do mobvility work, etc, so I’ll have to be more thorough, and diagnose exactly what’s causing this . Grr.
DB SLDLs: slowww, no lockout
75s x 12
105s x 12
115s x 12, 10
Smith calf raises on platform: 3 sec stretch, long squeeze. Didn’t count reps, just went each set till the pain was unbearable. First 3 sets were quite long… thats what she said.
1pps x pain
1pps + 25s x pain
2pps x pain
2pps +25s x pain
Seated calf raises
1p + 25 x 12
2p + 25 x 10 drop 1p + 25 x 15 drop 1p x 10 full ROM, 10 top ROM partials, 20 bottom ROM partials (almost cried here). Followed by 20 BW bent-over “donkey” calf raises. Followed by intense stretch. Hnnnnnnnng.
Good girl bad girl machine, more foam rolling and stretch, then 15 min elliptical. 
I srs lol’d at good girl bad girl machine.
[quote]ebomb5522 wrote:
I srs lol’d at good girl bad girl machine. [/quote]
Samesies
Great session, jelly of you having a goodgirl/badgirl machine.
I’m getting back to hitting my calves as hard as that sounds right now as I’ve been neglecting them for no good reason (squatting 3-4x a week is no excuse, I just decided). In for getting big calves.
[quote]jake_j_m wrote:
getting big calves. [/quote]
Impossibru
Good stuff in here man
Lololol.
Thx Aggar, just trying to live up to your legacy.
Went in today for some fasted fufu work, cardio, and abs. Chillin the rest of the day. Gonna experiment with a 4lb beef roast, potatoes, and carrots in the slow cooker today and see how that turns out.
[quote]bugeishaAD wrote:
Gonna experiment with a 4lb beef roast, potatoes, and carrots in the slow cooker today and see how that turns out.[/quote]
Onomnomnomz
Awesome session was awesome. Felt really good going in. Never had that sleepy feeling come over me around 2-3PM today, prob because I was in a 2hr long meeting that I was actually engaged in. Didn’t sleep that well last night either. Regardless, I felt really alert and loose when i started warming up, my shoulders felt the best they have in months (hopefully from that session yesterday?), and I knew bench was gonna be strong. After bench, the rest fell into place. 
Long warmup (my normal shit prob x 2 because I had to wait for a bench.. International Bench Day!)
Bench press: setup was feeling really good from the first set with the bar, shoulders felt awesome, everything. LOVE days like today.
bar x 15
95 x 12
135 x 10
185 x 8
225 x 6
275 x 4
315 x 6 – Kept a couple reps in the tank. All reps were solid. I knew I was gonna go heavier so I saved energy.
335 x 5 – The kid I grabbed to spot me wasnt big, but was confident in his liftoff, which was really really good and put me in a strong position. I had prob a grindy rep left in the tank. Stripped the 10 and a plate off then laid back down for:
225 x 12 - slow negative
Incline smith bench: wanted to approach these similar to the dumbell squeeze presses. Long pause/stretch, explosive concentric, forceful 1sec pec squeeze. So effing sexual, my whole upper body was engorged w/ blood and veinz.
135 x 15
185 x 10, 8, 8
135 x 10 + 10 bottom-half ROM partials
Selectorized machine press: just some pumpage
3 x 12, TUT focus, squeeze at top
Pec deck
3 x 12, squeeze hard at top. Wanted cables but were in use. W/e.
Incline DB curls / Rope pressdowns – 2 of my go-tos. Didn’t mean to jump to the 30s but 25s were MIA.
20s x 20 / 60 x 20
30s x 15 / 80 x 15
30s x 12 / 100 x 12
30s x 10 / 120 x 12
Meadows hammer curls / Low-incline EZ extensions (longhead focus), paused at stretch
40s x 10 LR / 70 x 15
50s x 10 LR / 70 x 12
30s x 10 LR (1sec hold) / 70 x 12
2 DB preachers / Seated DB extension (slow negative, LONG stretch, no lockout) – CMON LONGHEAD LEGGO.
25s x 12 / 50 x 20
25s x 12 / 50 x 18
25s x 12 / 50 x 15
Finisher: 2 sets: Rope OH curls / Cordova extensions. Honestly my arms were so pumped that I had to stop because it felt like something was gonna tear.
Cooldown, more shoulder BS, 10min stairmaster. Chee-yuh.
Enjoyed the descriptions of engorgedness. Really strong benching though, you must be fairly close to your all time high bench strength based on that? (your pr was 400+ right?). What you weighing now?
^ so many questions