ZRAW,
Looking awesome. Are you currently incorporating cheat meals into your weekly diet?
Looking awesome, simply amazing stuff going on in this log. Keep it up.
[quote]csulli wrote:
Powerlifter reporting in!
I tried your arm workout at the end of my session today. It was pretty crazy. The first superset was actually the hardest for me. On my fourth drop set of those rope pushdowns and cable curls I was all the way down to like the first or second setting on the machine.
My triceps did alright after that, but my biceps were completely shut down on the last sets. Didnt matter what the weight was I could barely get them to respond to my demands that they contract.
Thanks for putting this up. It was a good reminder of what a hard arm workout is supposed to feel like.[/quote]
Glad you liked it 
[quote]optheta wrote:
zRaw wut u do for shoulders, i wantszzz to knowz.[/quote]
Upright rows with the 100lbs dbs obvi
[quote]The3Commandments wrote:
Hey zraw, did you ever hear anything more about the possible Meadows program that involves 8 weight sessions a week? I remember you discussed (or at least mentioned it) it on your original thread, and I was just wondering whether anything ever came of it.[/quote]
Yes its still something we will do! Im about to jump onto 7x/week next in a week
[quote]DTD5 wrote:
ZRAW,
Looking awesome. Are you currently incorporating cheat meals into your weekly diet?[/quote]
I can have 2 per week if I want to but I just use them if i “cant” get my normal planned meal and I still try to hit the macros for that meal, or close to it
[quote]timmcbride00 wrote:
Looking awesome, simply amazing stuff going on in this log. Keep it up.[/quote]
Thanks!
My partner has been sick/injured for the last 2weeks and ive been have a hardtime with the winter flu myself loll…
Should be getting nice training footages very soon!
Off to hit a topset of # x 20reps/side on db rows using more weights then my previous sets of 10reps…
God this will suck (in a good way)
If you are able to divulge, when you are increasing your sessions up to 7-8x a week, are you training every day or are you doing some kind of 4 times a day, twice a day schedule?
I’d love to see the layout and the focus of each workout if thats something you can discuss.
[quote]Lonnie123 wrote:
If you are able to divulge, when you are increasing your sessions up to 7-8x a week, are you training every day or are you doing some kind of 4 times a day, twice a day schedule?
I’d love to see the layout and the focus of each workout if thats something you can discuss.[/quote]
Saturday : Legs (heavy)
Sunday : Chest/Shoulders (heavy)
Monday : Back (heavy)
Tuesday : Legs (light/explosive)
Wednesday : Chest/Shoulders (light)
Thursday : Arms
Friday : Back (light)
You just keep improving! Definitely an inspiration to me.
Do you workout before or after work?
[quote]Gettnitdone wrote:
Do you workout before or after work?[/quote]
It depends on the day
Is that how you plan to become Machamp?
[quote]zraw wrote:
[quote]Gettnitdone wrote:
Do you workout before or after work?[/quote]
It depends on the day[/quote]
Do notice a difference in fatigue, overall energy and recovery contingent on when in the day you workout?
By the depending on the day I assume you mean `on feel’?
[quote]Gettnitdone wrote:
[quote]zraw wrote:
[quote]Gettnitdone wrote:
Do you workout before or after work?[/quote]
It depends on the day[/quote]
Do notice a difference in fatigue, overall energy and recovery contingent on when in the day you workout?
By the depending on the day I assume you mean `on feel’?[/quote]
From monday to wednesday I work from 6-2 so I usually workout at 3-4pm
On thursday I work from 2-10 so I usually workout at 10am
On friday I work from-8 so i either workout at 8am or 8pm
z, I’m wondering whether you have any advice you’ve picked up RE: arm training. I’ve been really thinking about my training lately, and I just don’t think I’m currently getting as much of a focus on the muscle contraction with my arm work as I do in other areas. Was wondering if you had any specific techniques or mental visualization techniques that helped you focus on the squeeze at the peak of bicep and tricep movements. Thanks.
[quote]The3Commandments wrote:
z, I’m wondering whether you have any advice you’ve picked up RE: arm training. I’ve been really thinking about my training lately, and I just don’t think I’m currently getting as much of a focus on the muscle contraction with my arm work as I do in other areas. Was wondering if you had any specific techniques or mental visualization techniques that helped you focus on the squeeze at the peak of bicep and tricep movements. Thanks.[/quote]
Yes
First off drop the weights in half. Serious. Im now hammer curling with the 25s, same thing for regular db curls… I use 60-80lbs on barbell curls…
FLEX the muscle thru the whole movement… you can try this with your arm and no weight… you can either “go thru the motion” or you can actually “squeeze thru the motion”
If you use too much weight, you wont be able to do the latter.
Try to get as much blood in there… John advocates getting a big pump in order for arms to grow… and it worked for me… way more than strenght progression
Also, focus on not just “holding” the dumbells but actually squeeze the shit out of them.
Hope this helps
Done with the flu
Done with the holidays
Done with the 2 weeks off
Done with not being at it 100%
Time to blow the fuck up
205 lbs here.
Time to pack the meat
god u r my inspiration