[quote]GoldenChild wrote:
hey ebomb been following your log for a while thought i would just drop in to say that your legs are looking crazy i wish i had a quad sweep like yours.
keep up the great work.
[/quote]
Haha, thanks bro…appreciate it!
3.17.12
Arms/Cardio
Standing EZ Bar Curl
Warmups
Work Set: 10 seconds rest between sets
40 + bar x 10, 10, 10, 10, 10
Standing Hammer Curl (2 at a time, curl to ears, flex hold at top)
Warmup
Work Set: 10 seconds rest between sets
20 x 10, 10, 10, 10, 10
EZ Bar Preachers: very slow eccentric (4-5 seconds), explosive concentric
40 + bar x 12
30 + bar x 12
Rope Pushdown: 2x12 warmup
Tri-Set
- Rope PD: 5 x 15
- Bench Dips: 90 x 10 (2 sets) 45 x 10 last set
- Pronated Kickback: 27.5 x 6 (2), 25 x 6
3 times through
Lying EZ bar extension (deep stretch, elbows in)/Single Arm OH DB Ext
10/8
2 times
20 minutes elliptical
Wow. Pump today was off the charts. Meadows arm day = insane.
Happy St. Patrick’s day all.
[quote]ebomb5522 wrote:
Standing Hammer Curl (2 at a time, curl to ears, flex hold at top)
[/quote]
This may be a stupid question. But when you say ‘curl to ears’ do you literally mean curl up to your ears? If so whats the benefit of this extra movement?
Thanks!
[quote]NewAdventure wrote:
[quote]ebomb5522 wrote:
Standing Hammer Curl (2 at a time, curl to ears, flex hold at top)
[/quote]
This may be a stupid question. But when you say ‘curl to ears’ do you literally mean curl up to your ears? If so whats the benefit of this extra movement?
Thanks![/quote]
Not stupid at all man!
John had me doing hammers all the way to the ears with a very controlled ROM and flexing hard at the top…by flexing as hard as possible and extending the ROM, it really engages the brachialis/arm a lot more than you would otherwise if you just did a normal curl.
Good looking arm day senor. And I consider myself a bit of an arm training connoisseur. 20" anacondas in no time?
[quote]bugeishaAD wrote:
Good looking arm day senor. And I consider myself a bit of an arm training connoisseur. 20" anacondas in no time? [/quote]
Lol…I’ll be happy with lean-ish 18’s.
3.19.12
Legs
Lying Hamstring Curls
50 x 20
70 x 20
Work Sets
110 x 12
150 x 10
170 x 8
Dropset
110 x 10 to 90 x 10 to 70 x 10 + 25 partials
Barbell RDL using 25s: deep, drive weight up hard, flex glutes/hammies at top as hard as possible
145 x 10
Work Sets:
195 x 10
245 x 10, 10
Leg Press
1 pps x 10
2 pps x 10
3 pps x 10
4 pps x 10
5 pps x 10
6 pps x 10
7 pps x 10
8 pps x 10
Work Sets: 3 second eccentrics, continuous tension
9 pps x 10
10 pps x 10, 10
Smith 1 1/2 Squats
225 x 10, 10
Leg Extension
1 x 12 squeezing at top for 3 seconds each rep
Woah…legs are fried. Mentally rocked after today lol.
Very hard session, but awesome. Everything felt great. Hitting all the hamstring work prior to quad forced me to take a bit of a hit in weights used on the leg press/smith squats, but my quad/hammie pump was unreal good.
Chest/Shoulders tomorrow.
Weighed 225 post-workout today, this is after 1 small meal pre and BCAAs during. Definitely looking as good as I ever have at this weight.
Oh god, that looks like the sort of leg session that will probably make your legs even more ridiculous. I can only imagine…
[quote]jake_j_m wrote:
Oh god, that looks like the sort of leg session that will probably make your legs even more ridiculous. I can only imagine… [/quote]
John’s leg session’s are certainly unique and are going to bring my legs to another level, specifically hamstrings.
[quote]ebomb5522 wrote:
John’s leg session’s are certainly unique and are going to bring my legs to another level, specifically hamstrings. [/quote]
That’s what I was thinking, pretty excited to see how far legs can be taken under these conditions.
[quote]ebomb5522 wrote:
[quote]NewAdventure wrote:
[quote]ebomb5522 wrote:
Standing Hammer Curl (2 at a time, curl to ears, flex hold at top)
[/quote]
This may be a stupid question. But when you say ‘curl to ears’ do you literally mean curl up to your ears? If so whats the benefit of this extra movement?
Thanks![/quote]
Not stupid at all man!
John had me doing hammers all the way to the ears with a very controlled ROM and flexing hard at the top…by flexing as hard as possible and extending the ROM, it really engages the brachialis/arm a lot more than you would otherwise if you just did a normal curl. [/quote]
Thanks for the reply 
Tried a set today at the end of my workout just to see. I certainly understand what you mean now - burrrrns lol!
[quote]jake_j_m wrote:
[quote]ebomb5522 wrote:
John’s leg session’s are certainly unique and are going to bring my legs to another level, specifically hamstrings. [/quote]
That’s what I was thinking, pretty excited to see how far legs can be taken under these conditions. [/quote]
Haha, ya me too!
[quote]NewAdventure wrote:
[quote]ebomb5522 wrote:
[quote]NewAdventure wrote:
[quote]ebomb5522 wrote:
Standing Hammer Curl (2 at a time, curl to ears, flex hold at top)
[/quote]
This may be a stupid question. But when you say ‘curl to ears’ do you literally mean curl up to your ears? If so whats the benefit of this extra movement?
Thanks![/quote]
Not stupid at all man!
John had me doing hammers all the way to the ears with a very controlled ROM and flexing hard at the top…by flexing as hard as possible and extending the ROM, it really engages the brachialis/arm a lot more than you would otherwise if you just did a normal curl. [/quote]
Thanks for the reply
Tried a set today at the end of my workout just to see. I certainly understand what you mean now - burrrrns lol!
[/quote]
Nice man…good to hear!
3.20.12
Chest/Shoulders/Calves
Standing Calf Raise
1 x 30
15, 12, 3x10, 1 x 20
Seated Calf Raise
1 x 15, 1 x 10, 1 x 20 partials
Flat Dumbbell Press: 1 sec stretch + 1 sec flex
3 Warmups
90 x 15, 100 x 10, 105 x 7, 90 x
Decline Dumbbell Press: 1 sec stretch + 1 sec flex
Warmup
80 x 10, 10, 8, 70 x 10
Incline Dumbbell Press: 1 sec stretch, normal up top
70 x 10, 80 x 10, 90 x 9
Cable Flies
1 x 20
Dumbbell Laterals: 30 seconds rest
25 x 8, 30 x 8, 35 x 8, 8, 8, 8, 30 x 8
Bent over Cable Laterals
20 x 25
10 x 4x25
(woah)
Pump was insane today.
Doing the presses with the full second flex at the top really humbles you in the weight department, but I felt them a lot more and also had a better sense of purpose rather than just taking the 120s or 130s and throwing them up for sets of reps that probably aren’t that great.
I could really tell how much harder the exercise was when I didn’t do the second flex on the inclines, and despite being super fatigued, was almost able to hit the weights I was doing flats with.
Shoulders were numb.
Abs and cardio tomorrow.
Very interesting session. I’m liking the calves first too, they are definitely a muscle group I neglect often when I’ve had a long main session.
After playing round with strong flex’s at the top of dumbell flyes, I’ve come to the conclusion I might be one of the many who really have to focus on that contraction to get the work I need for the chest, especially because, like JM, taking the stretch at the bottom too far personally destroys my shoulders.
[quote]ebomb5522 wrote:
3.20.12
Chest/Shoulders/Calves
Standing Calf Raise
1 x 30
15, 12, 3x10, 1 x 20
Seated Calf Raise
1 x 15, 1 x 10, 1 x 20 partials
Flat Dumbbell Press: 1 sec stretch + 1 sec flex
3 Warmups
90 x 15, 100 x 10, 105 x 7, 90 x
Decline Dumbbell Press: 1 sec stretch + 1 sec flex
Warmup
80 x 10, 10, 8, 70 x 10
Incline Dumbbell Press: 1 sec stretch, normal up top
70 x 10, 80 x 10, 90 x 9
Cable Flies
1 x 20
Dumbbell Laterals: 30 seconds rest
25 x 8, 30 x 8, 35 x 8, 8, 8, 8, 30 x 8
Bent over Cable Laterals
20 x 25
10 x 4x25
(woah)
Pump was insane today.
Doing the presses with the full second flex at the top really humbles you in the weight department, but I felt them a lot more and also had a better sense of purpose rather than just taking the 120s or 130s and throwing them up for sets of reps that probably aren’t that great.
I could really tell how much harder the exercise was when I didn’t do the second flex on the inclines, and despite being super fatigued, was almost able to hit the weights I was doing flats with.
Shoulders were numb.
Abs and cardio tomorrow.[/quote]
Glad to see I’m not the only one whose weights get raped by 1 second squeezes on dumbbell presses. Crazy what a difference it makes.
[quote]jake_j_m wrote:
Very interesting session. I’m liking the calves first too, they are definitely a muscle group I neglect often when I’ve had a long main session.
After playing round with strong flex’s at the top of dumbell flyes, I’ve come to the conclusion I might be one of the many who really have to focus on that contraction to get the work I need for the chest, especially because, like JM, taking the stretch at the bottom too far personally destroys my shoulders.[/quote]
Ya, the flexes at the top have left my chest thrashed lol…if you’re doing a deep stretch at the bottom, you have to make sure you’re warm though. Might wanna try doing more sets leading up to your works.
[quote]kingbeef323 wrote:
[quote]ebomb5522 wrote:
3.20.12
Chest/Shoulders/Calves
Standing Calf Raise
1 x 30
15, 12, 3x10, 1 x 20
Seated Calf Raise
1 x 15, 1 x 10, 1 x 20 partials
Flat Dumbbell Press: 1 sec stretch + 1 sec flex
3 Warmups
90 x 15, 100 x 10, 105 x 7, 90 x
Decline Dumbbell Press: 1 sec stretch + 1 sec flex
Warmup
80 x 10, 10, 8, 70 x 10
Incline Dumbbell Press: 1 sec stretch, normal up top
70 x 10, 80 x 10, 90 x 9
Cable Flies
1 x 20
Dumbbell Laterals: 30 seconds rest
25 x 8, 30 x 8, 35 x 8, 8, 8, 8, 30 x 8
Bent over Cable Laterals
20 x 25
10 x 4x25
(woah)
Pump was insane today.
Doing the presses with the full second flex at the top really humbles you in the weight department, but I felt them a lot more and also had a better sense of purpose rather than just taking the 120s or 130s and throwing them up for sets of reps that probably aren’t that great.
I could really tell how much harder the exercise was when I didn’t do the second flex on the inclines, and despite being super fatigued, was almost able to hit the weights I was doing flats with.
Shoulders were numb.
Abs and cardio tomorrow.[/quote]
Glad to see I’m not the only one whose weights get raped by 1 second squeezes on dumbbell presses. Crazy what a difference it makes.[/quote]
Ya, it’s pretty insane. It brings controlling the DBs/weight to a whole other level.
3.21.12
Cardio/Abs
Incline Treadmill Sprints
3 minute warmup
10 Incline 15/45
6.5 x 15/45
7.0 x 15/45
7.5 x 15/45
8.0 x 15/45
8.5 x 15/45
9.0 x 15/45
9.5 x 15/45
10.0 x 15/45
9.5 x 15/45
9.0 x 15/45
8.5 x 15/45
Cooldown
V-Ups
20 lb x 15
15 lb x 15
10 lb x 15
Bw x 15
Incline Situps
Bw x 15, 15, 15, 15
Just the usual off-day work.
3.22.12
Back/Calves
Standing Calf Raise (3 second stretch, flex at top)
1 x 20
150 x 10
165 x 10, 10
75 x 20
Seated Calf Raise
125 x 15 to 75 x 10 to 45 x 20 partials
Dead-Stop Dumbbell Rows
Warmups
Work Sets:
90 x 12 LR
100 x 12 LR
110 x 12 LR
Seated Cable Rows
3x10
Smith Machine Rows
3x12
Meadows Pullover
2x15
Barbell Shrugs
2x25
Back Extensions
40 lb x failure to BW x failure
Amazing back session. Pump was insane and I felt my lats working more than ever before. Weights were obviously lower, but form is key. There are no dead stop DB row competitions lol, so why care about weight?