1 Like
11-25 Push
See Saw Incline DB Press x 25
DB Y Raise x 25
Cross Body Tricep Extension x 25
3 rounds
1 Arm DB Incline Press x 15 x 5 sets
1 Arm Band Pushdown x 15
1 Arm Side Delt Raise, Thumb Up x 10
3 pairs
Those sets of 25 were tough! I had to take a couple breaks.
3 Likes
11-26 Pull
1 Leg Reverse Hyper x 25
1 Arm Incline Shrug x 25
1 Leg Band Curl x 25
3 rounds
1 Leg RDL x 8 paired with 1 Arm Pulldown x 10
5 pairs
Standing Calf x 20
Dead Bug x 15
More 1 Arm Pulldowns x 12
4 rounds
Pulldowns are 1 armed, leaning forward pulling against a band, but this is the action I’m going for. Elbow out, pulling to nose or chin level, trying to hit rear delt and teres.
This evening I’ll sit around and watch the Bills/Eagles game with a few beers and a nice dinner. And my Marine brother in law will ship off somewhere terrible to SERE school to freeze his ass off and get tazed in the balls while starving for a couple weeks.
I must be getting old, I don’t really feel jealous. Good luck dude!
4 Likes
11-28 Arms
Shoulder External Rotation x 8
Spider Curl x 25
V Grip Style Band Pushdown x 25
4 rounds
DB Tricep Kickback x 1 minute
DB Reverse Grip Curl x 1 minute
Band V Grip Pushdown x 1 minute
3 times around, resting about 1 minute between moves
Official Arm Day from a Matt Wenning Program, instead of the one I came up with myself. Same “Pump then Stretch” format that bodybuilders like, with timed sets instead of higher reps. A new way to strain. Maybe I went a little light.
4 Likes
Noticeable post workout arm pump the day after those timed sets. Instant size. Hopefully they stay swollen and grow too.
I always thought that Reverse Grip DB Curls were stupid, but after firing off a couple, I was wrong. They were better than even the EZ bar. I thought that you needed the bar to keep your hands and elbows aligned to get tension on your forearms. It turns out the angles are way better when the forearms can turn a little.
3 Likes
12-1 Legs
Band Thru Belt Walk x 25
Seated 1 Leg Calf Raise x 25
Foot Elevated Forward Lunge x 15
3 rounds
Step Down x 9 reps x 6 sets
1 Leg Donkey Calf x 20
1 Leg Band Tibia x 15
3 pairs
2 Likes
Bodyweight updates
Last Friday, day after Thanksgiving - 216.8
Last Sunday, a couple days later - 216.4
Today, Saturday December 2nd - 217.2
10 weeks in, 4.8 pounds gained. I’ve gone through nearly 60 servings of creatine, and I don’t think I started taking it till the 2nd week. I feel like that’s pretty good compliance. Some study said I could gain 5 pounds in a month adding creatine. Another study said it might take a month to “load up” before seeing results. I guess I belive them.
2 Likes
Gonna get swole!!
1 Like
I’m tryin’ to get big like you!
Fist-Bump
Im not that big, just round ahahah you will soon pass me
1 Like
12-3 Push DeLoad
See Saw Incline with Hanging DBs x 25
Y-raise with DBs x 25
Cross Body Band Tricep Extension x 25
4 rounds
1 Arm Incline DB Press, 3-3 tempo x 6 x 4 sets
Side Delt Raise, Thumb Up x 10
1 Arm Band Pushdown x 15
3 pairs
2nd deload, approaching the mid-way point and still feeling pretty-pretty good.
That alternating DB press is ruthless! 1 arm at a time, a set takes forever, and hanging the weights off the bands makes you go even slower. My shit was like “Ahhh!”
1 Like
12-5 Push Deload
1 Leg Hyper x 25
1 Arm Incline Shrug x 25
1 Leg Band Curl x 25
4 rounds
1 Leg RDL with 3-3 tempo x 5
1 Arm Wide Pulldown x 10
3 pairs
My left behind the knee calf area is irritated, ankle weights for reverse hypers and leg curs really pissed it off. I’m supposed to do more leg curls and pulldowns but 1 hurts and I’m fucking Tired of the other one, so I say Nay! I guess it’s my own fault if I lose all my back-width this week.
2 Likes
12-7 Arms Deload
Poliquin Rotator x 8
Spider Curl x 25
Rope Band Pushdown x 25
4 rounds
Tricep Kickback x 1 minute
Hammer Curl x 1 minute
Straight Bar Pushdown x 1 minute
2 sets each, 1 minute between moves
COCs x 10 reps sport, trainer, .5
4 Likes
12-8
BW 216.4
Lost a couple. It’s normal for my appetite to be abnormal during deload week. I think I’ve mostly been slacking on 2nd lunch/mid-afternoon grams.
Post workout, I got 8 reps on the COC #1 last night.
3 Likes
Daughter’s 3rd birthday. I buried some treasure in the woods and gave her a map to find it. She wasn’t very excited about “treasure” but got motivated once I told her it was chocolate. Fun times.
12-9 Deload Legs
Lunges, band thru belt march, step downs with 3-3 tempo. Skipped calves so left leg can rest up.
My woman’s younger brother survived SERE school. Great Job! Airborne comes next. Good luck!
5 Likes
12-11 Push, Peak
Hanging DB See Saw Incline x 25
Y-Raise x 25
Cross Body Tricep extension x 25
3 rounds
1 Arm Incline Press
4 sets up to 45 kb x 8
Side DB Raise, pinky up x 12
1 Arm Tricep Extension x 12
Rampin’ up to the most weight or tension of the month for 1 set. I was doing the incline stuff on a lawn chair. It was tough to hold steady on the set with the kettlebell. Tying 2 dumbbells together was getting old too. Glad to be moving on from these lifts.
2 Likes
12-13 Pull Peak
1 Leg Reverse Hyper x 25
1 Arm Incline Shrug x 25
1 Leg Band Curl x 25
3 rounds
1 Leg RDL x 8. Superset with medium Pulldowns x 10
x 5 pairs
1 Leg Band Curl x 12
Medium Pulldowns x 12
3 pairs
Reverse Hypers inside on the island in the kitchen, RDLs with a cinder block on the porch, pulldowns in the garage. Kid and dogs following me out, then in, then out, then in… Jeez!
Irregardlessly, pretty solid workout.
4 Likes
Well done for getting it done despite the challenges!;
1 Like
12-15
Bodyweight 215
Shit!
Will train Arms later. The woman made a cheesecake last night, should be ready post workout.
3 Likes
Where’s my slice!?