Clips from this week’s leg and biceps workouts.
20.10.2015
Delts & Chest
Seated thumbs up db front raise supersetted with standing one arm side lateral
5 sets - 15+15, 15+15, 10+10, 10+10, 10+10
Seated barbell overhead press
3 sets of 12
Slight decline neutral grip dumbbell chest press
4 sets of 12, 10, 8, 7
Landmine chest press supersetted with dumbbell squeeze press
3 sets of 10+10
Notes about the workout
- My right shoulder is healing fast. Im very happy to be pressing pain free again. I will build the best upper body i’ve ever had this season.
- This was a really good workout. My pecs are shaking and i can barely lift my arms up to the sides.
22.10.2015
Legs & Abs
5 min warm up on the elliptical roller
Dumbbell sumo squat
7 sets of 15 reps ( weight increased every set )
Jefferson squat
6 sets of 8 reps ( 3 sets with left leg forward, 3 sets with right leg forward. weight increased every set )
One leg bodyweight calf raise
2 sets of 15 reps ( i used the protocol on CT’s recent article. 2 sec stretch at bottom, very slow concentric, 2 second squeeze at top )
Swiss ball roll out
2 sets of 10 reps ( very slow eccentric, it was tough. i will finally try the ab wheel next workout. )
24.10.2015
Home Bodyweight Workout
Neutral grip pull-up supersetted with push-up
3 rounds of 6 reps + 15 reps
Notes about the workout
- I added 1 rep to my pull-up and 3 reps to my push-up but i cant do 3 sets of 7 pull-ups at the moment. Therefore next saturday i will do 4 rounds of 5 reps + 15 reps.
- Upper body pump was insane in just 3 minutes. I cant imagine how Arnold felt when he was doing his legendary chest-back superset workouts.
- My right shoulder gets better everyday. I am very happy to have solved this issue at the beginning of my offseason. My main objective is to stay injury free and get noticably bigger & leaner until 2016 summer.
This is a pose from today. My upper body is getting bigger.
25.10.2015
Back & Biceps
One arm dumbbell row ( knee on bench )
5 sets / 12-12-10-8-8-8 ( weight increased each set )
T-bar row ( 2 second squeeze at top for every rep )
4 sets / 10-9-9-7
One arm dumbbell preacher curl
4 sets / 15-12-10-8 ( weight increased each set )
5th set / 7 reps + rest pause 3 reps + dropset 10 reps
Notes about the workout
- I didnt want to do one arm barbell shrug and hammer curl today.
27.10.2015
Delts & Chest
Seated thumbs up db front raise supersetted with standing one arm side lateral raise
5 sets / 15+15, 12+12, 12+12, 12+12, 10+10
Seated barbell overhead press
4 sets / 12, 10, 10, 10
Landmine chest press
3 sets / 12, 12, 12 + 1 dropset of 12
Db squeeze press
3 sets of 10
Neutral grip flat dumbbell press
4 sets / 10, 10, 9, 8
Notes about the workout
- I didnt know changing the order of the exercises would make such a difference. My chest was pumped as fuck at the end of the workout.
- I liked doing the compound lifts as the last exercise after starting with isolation exercises. Less joint pain, better feel in the muscle, much better pump.
- I will never switch to regular grip db chest presses again. Neutral grip feels awesome. No elbow pain, no shoulder pain.
This is how i looked after the workout. The pump in the chest, tris and delts was awesome. I feel like im on the right track. Push - pull - legs split seems to be working very good for me.
29.10.2015
Legs
warm up - 10 min elliptical roller
goblet squat ( 2 sec pause at bottom )
5 sets / 15 reps ( weight increased every set )
2 dumbbell squat ( holding a dumbbell in each hand )
3 sets / 15 reps ( used the same weight for all sets )
barbell sumo deadlifts
4 sets / 12 reps ( same weight for 2 sets, weight increased for 3rd and 4th sets )
one leg calf raise ( bodyweight )
3 sets / 15 reps ( CT’s protocol. 2 sec stretch at bottom, very slow concentric, 2 sec squeeze at top )
notes about the workout
- there is a pain in my left knee since i started doing jefferson squats. im dropping it because i promised myself to stay %100 injury free this season.
- i had to use light weights high reps today because my left knee was bothering me. my legs respond best to 15-20 reps so it was not a problem.
- im planning to use trisets, even giant sets for my legs in the near future. i want them to be more separated.
31.10.2015
home bodyweight workout
neutral grip pull up supersetted with push up
4 rounds of 5 reps + 15 reps
ab triset : floor crunch & oblique crunch & ab scissors
3 rounds of 15 reps + 15 reps ( each side ) + 30 reps
notes about the workout
- first 2 sets of push ups was close grip, other 2 sets were medium grip ( slightly wider than shoulder width )
- 2 sec squeeze at top for every ab exercise
im satisfied with my progress so far.
01.11.2015
back & biceps
one arm barbell row
2 warm up sets of 12, 3 working sets of 12
one arm deadstop db row
3 sets of 12
straight barbell curl
3 sets of 12
db concentration curl
3 sets of 12
hammer curl
3 sets of 12
notes about the workout
- i kept the weights moderate and used the same weights for every working set.
- pump was great.
i postponed my delts & chest workout due to champions league match between galatasaray and benfica but didnt forget to take a photo of my back. ( arnold style of course )
03.11.2015
delts & chest
seated alternating db press ( holding the non-working arm extended while working the other one )
4 sets of 12 reps ( each arm ) - weight increased every set
standing one arm side lateral raise
5 sets of 12 reps - i went back & forth without rest / same weight for every set
landmine chest press
3 sets of 12 reps / same weight for every set
neutral grip flat db press
1 warm up set of 10 reps
3 working sets of 8 - 7 - 6 ( same weight for every set )
db squeeze press
3 sets - 8 / 8 / 8 + 2 dropsets of 8
05.11.2015
legs
10 min on the elliptical roller
2 dumbbell squat ( holding a dumbbell in each hand like a suitcase )
2 warm up sets of 12 reps
5 working sets of 20-15-10-10-10 ( weight increased for the first 2 sets, stayed the same for 3 sets of 10 )
barbell sumo deadlift
4 working sets of 8 reps ( weight increased every set )
one leg calf raise ( bw + weighted vest )
3 sets of 12 reps ( 2 sec stretch, very slow concentric, 2 sec squeeze at top for every rep )
notes about the workout
- i started to feel a pain in my knees for the first time in my life. i can take a few weeks off if i feel necessary.
- my calves significantly grew in just 3 sessions after i started applying CT’s recommendations. thank you sir.
07.11.2015
home bodyweight workout
neutral grip pull-up supersetted with feet elevated push up
3 rounds of 6 reps + 15 reps
ab giant set ( 2 sec squeeze at top for every rep )
crunch + oblique crunch + leg pull-in + ab scissors
2 rounds of 15 reps + 15 reps ( each side ) + 15 reps + 30 reps
08.11.2015
back + biceps
one arm barbell row
6 sets - 12 / 10 / 10 / 10 / 10 / 6 + triple drop set of 6 reps each ( weight increased every set )
one arm barbell shrug ( 2 sec squeeze at top )
3 sets - 12 / 10 / 8 + dropset of 8 reps ( weight increased every set )
bent over db alternating row ( holding the non-working arm in contracted position while lifting with the other )
3 sets of 16 reps ( 8 reps each arm ) / used the same weight for every set
one arm db preacher curl
5 sets - 15 / 12 / 10 / 8 / 6 + rest pause 4 reps / weight increased every set except the last one
standing db hammer curl
3 sets - 12 / 12 / 12 + 20 top half partials with a lighter weight / used the same weight for every set
10.11.2015
Delts + chest
Seated barbell overhead press
4 warm up sets of 15,12,10,10
3 working sets 8/8/8 + rest pause 4 reps + 2 dropsets of 8 reps + 20 bottom half partials
Standing one arm db side lateral raise
2 working sets of 20 reps
Landmine chest press
3 sets of 10
Neutral grip flat db press
1 warm up set of 8 reps
3 working sets 8/7/6 reps
Db squeeze press
1 set of 9 reps + 2 dropset of 8 reps