Civil court I hope? Probably since you mentioned a prosecutor. What did you do?
I have a few misdemeanor charges against me from my last visit to Put In Bay (for Christmas in July). Can’t really go into detail about it though.
Man I envy your bench press. do you ever use the smith machine bench press? Did you make a lot of your gains using a certain program?
I’ve used the smith for incline or reverse grip accessory work here and there but it’s never been a staple.
My best gains on the bench came from using wave-loading principles. I think I did waves of 6/5/4 and then worked up to waves with 3/2/1 over the course of a few weeks/months. That was a while ago though. I think I went from 295 to 365 with that setup over the course of several months.
10/8/2011 - Arms
1A) Hammer Curls - 35,45,55x10
1B) Rope Pressdown - 45,55,65x10
2A) EZ Curl - 85,95,105,115x6
2B) CG Pin Press (pins 2" off chest; pausing each rep on pins) - 185,205,225,245x8
3A) Inc DB Curl - 35x2x10
3B) 2 Hand PJR - 35x2x12
Decided to try a different approach with my arm day.
So the goal of the first pairing is just to warm up the joints and muscles in preparation for the heavy core lifts in the second pairing. The goal for the second pairing is to lift as much weight as possible in the target rep range. 6-8 for bis and 8-10 for tris.
The goal for the third pairing is to get a good stretch and pump more blood into the muscles, finishing them off.
I’ll try this for a month or two and see how I progress. I’ll definitely have to tweak the volume on the first pairing so I can progress optimally in the second. I basically know how I want to feel heading into the heavy work, so I need to adjust so that I get there while causing as little fatigue as possible.
That’s pretty much how I have trained arms for the last 6+ months and I really like that line of thinking, I’m sure you will have much success with it.
Ya’ll down to trade Rothlisburger for Schaub, straight up? My arms pumped from just reading about that arm day. Killin’ it in here.
[quote]bugeishaAD wrote:
That’s pretty much how I have trained arms for the last 6+ months and I really like that line of thinking, I’m sure you will have much success with it.
[/quote]
Shit, maybe I should try something different…
LOL, just kidding. Yeah I found with the excessive work on the first pairing with Meadows’ sample routine that my tris didn’t have much left for the power movement in the second pairing. And by the time I got to BB Curls in the third pairing my bis were nearly toast.
I figure this way I’ll be able to make better progress on the money exercises while still keeping the principles of his arm training in tact (for the most part). I might use RP on the last set of the second pairing too, not sure yet though. Need to find the sweet spot for the first pairing before I change anything else.
[quote]WhiteFlash wrote:
Ya’ll down to trade Rothlisburger for Schaub, straight up? My arms pumped from just reading about that arm day. Killin’ it in here.[/quote]
No I’ll stick with the guy with 2 rings. I would be up for a Foster/Mendenhall trade though.
I’ve been super busy studying for the Fundamentals of Engineering exam in two weeks, so my schedule has been a little off. That being the case, I’ve been screwing around with some different stuff in the gym, just to get some work in and have fun. Also took the first half of last week off completely.
10/14/2011 - Stuff
DB NG Bench - worked up to 2 sets of 8 or so with 120s
Hammer Iso Row - a few sets of 10
Hack Squat - a few sets of 10
Battling Ropes - holy fuck that shit is hard.
10/15/2011 - More Stuff
1 Arm DB C P - worked up to a bunch of sets of 85x3
Squat - 315x3x3
10/17/2011 - Even More Stuff
Power Snatch from Hang with clean grip - Worked up to a few singles with 185, probably 10-12 sets total
Standing MP - worked up to 2 triples with 215, probably 10 sets total
Front Squat - double with 275, obviously super easy but was running out of time and didn’t want to change into my squat shoes<<<<<lazy fuck
pulldown - set of 10 with stack (260)
chest supp LR/standing LR superset - 45x12,10 of each
These workouts are taking like 45 min. Very little rest b/w sets. I’m also fucking around with a new gym so I can get there at lunch from work. It’s insane how spoiled I am having lifted at Celli’s for the past 4 years. It blows my mind some of the stupid shit I’ve seen in the last few days.
10/18/2011 - Super Fucking Fast Session
In and out in 20 min:
Ab Pulldown - 4 sets
EZ Curl - 3 sets SS w/
Overhead BW Tricep Extension on TRX - 3 sets (awesome shit btw; huge stretch, great contraction; would not do abs first again though LOL)
Shoulder Tri Set - Bent LR/LR/DB Press - 1 set
I’m sore and don’t feel like lifting tonight, so I’m going to listen to metal all day and ingest lots of caffeine and see how that works out.
And to think I viewed you as a role model… 
Man up! hahaha.
[quote]bugeishaAD wrote:
And to think I viewed you as a role model…
Man up! hahaha.[/quote]
LOL! I really just wanted a reason to post that song since I was just jamming to it while I was typing this stupid fucking report while daydreaming about raping and pillaging sick weights like a viking on a coke/meth bender.
10/19/2011 - Fun shit
1 Arm DB Clean and Push Press - Lots of triples with 105 lber
Squat - worked up to a few singles with 435, then a couple triples with 405
10/22/2011 - Widowmaker Challenge (thread in the GAL section)
Squat 315x20
This wasn’t too bad. I’m still sore as hell today though.
Did some incline DBs and Wide Grip Magnum Rows after, just to round things out.
New split started today. Focusing on pressing by having it first in the week to drive those numbers up.
M - pressing, chest, shoulders
T - back
W - light conditioning
R - arms
F - squat/dl, legs
Sa - prowler/light conditioning
Su - sex up wife for 5 min, eat and watch Stillers
10/24/11 - MP, chest, shoulders
MP - worked up to 225x2x3, 185x8
NG DB Press - 120x3x6
DB LR Partial - 2 sets with 70s
CS DB LR Partial - 2 sets with 50s
Abbreviated because I am very crunched for time this week. I’ll be back into the full swing of things in two weeks after I hopefully murder a deer and fill my freezer with its dismembered corpse.
10/26/11 - Back
Was feeling under the weather Tuesday so I hit back on Wednesday. Did a bunch of random shit. Nothing really worth writing about. Rows, chins, pulldowns, etc.
10/27/11 - Arms
1A) Rope Pushdown - 3 sets to get a little pump
1B) Hammer Curl - same
2A) CG Incline - 185,205,225x6, 245x5, 225x5
2B) EZ Curl - 80,90,100,110,110x6
3A/B) OH DB Ext/Concentration Curl - did this pairing muscle-rounds style, IE L arm ext, R arm ext, L arm curl, R arm curl, repeat w/ no rest; used 35lb DB for 4 total rounds
Decent session, was in and out in 30 min. Armz gotz teh kra-z pump n swollz LOL.
Me and the old man.
reminds me of this lol